Fitness
The latest from Fitness on Vitalspell.
Do you need a creatine loading phase? What the evidence says
Most adults do not need a creatine loading phase to get the long-term benefits. The evidence suggests loading mainly changes how fast muscle stores fill.
Does protein powder cause bloating? What the evidence says
Protein powder bloating is usually tied to lactose, sugar alcohols, or oversized shakes rather than protein itself, human studies suggest.
Does creatine cause hair loss? What the evidence actually shows
A 2025 randomized trial found no sign that standard-dose creatine raised DHT or worsened hair-follicle measures over 12 weeks.
Creatine gummies vs powder: what the evidence says
Powder still has the clearer research base, while creatine gummies raise extra questions about stability, label accuracy, and shelf life.
Is zone 2 cardio really best for metabolic health?
Current reviews show zone 2 cardio can improve fitness and some cardiometabolic markers, but not that it is the single best intensity for metabolic health.
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Does creatine reduce inflammation? What the 2026 evidence actually shows
A fresh pair of 2026 reviews suggests creatine still earns its place as a performance supplement, but the evidence for lowering systemic inflammation remains thin.
Can 8,500 steps help keep weight off after dieting?
8,500 steps for weight-loss maintenance may help after dieting, but the 2026 evidence says the number works only inside a broader plan.
Can cold exposure help with weight loss? The brown fat evidence
Cold exposure can switch on brown fat and raise short-term energy expenditure, but the best human evidence still finds only small, inconsistent effects on body fat.
Sodium Nitrate May Block Heart Benefits of Exercise in Women
A Dalhousie University study in Scientific Reports finds that sodium nitrate, the active compound in beetroot-based workout supplements, prevented exercise-induced cardiac adaptations in female mice — raising fresh questions about whether women benefit from nitrate supplementation at all.
Carbon-plated shoes alter running biomechanics tied to bone stress injury risk
A new study of 23 elite distance runners found that carbon-plated shoes increased rearfoot eversion and lowered cadence compared to neutral trainers. The biomechanical shifts are small but cumulative, and recreational runners face more exposure than elites.
Cold Plunges and Your Brain: What the Science Actually Shows
Cold plunges trigger a measurable surge of noradrenaline and dopamine, but the RCT evidence for long-term mental health benefits is still thin. Two recent studies clarify what the data do and do not support.
MetaSprint Series 2026 expands beginner gateway with new XL category
Singapore's MetaSprint Series returns with a new XL race tier, elite starting waves seeded by past performance, and per-athlete performance analytics. Research on race progression ladders and pacing strategy backs the format changes.
Best Running Gels, According to Editors and Science
Runner's World editors tested nine energy gels on taste, digestibility, and carbohydrate formulation across months of training. Here is which gels stood out and what the research says about how your body actually absorbs them during long runs.
What Bryan Johnson's Erection Tracking Reveals About Vascular Health
Bryan Johnson claims nighttime erections predict mortality. The medical literature confirms erectile function is an early warning for cardiovascular disease, but his personal protocol of tadalafil, Botox, and shockwave therapy goes beyond what the evidence supports.
How Many Carbs Do Runners Actually Need in 2026
A new review in Endocrine Reviews argues runners only need 10 grams of carbs per hour during long efforts, challenging decades of sports nutrition guidelines. Five experts weigh in on what the evidence actually says and what everyday runners should do.
Norwegian 4x4 intervals raised VO2max more than moderate runs in landmark trial
A 2007 randomized trial in Medicine & Science in Sports & Exercise found four-minute high-intensity intervals raised VO2max 7.2 percent across eight weeks. The same total work at moderate pace produced no change. Two decades of replication has held up the claim.
Too Many Endurance Athletes Are Racing on Too Few Carbs, Study Finds
A 2025 study found non-elite endurance athletes consume roughly 20 percent fewer carbohydrates on race day than planned, with marathoners averaging just 22 grams per hour against guidelines of 60 to 90.
Most athletes who say they train Zone 2 actually train above it
A 2021 paper tracked nine recreational triathletes for eight weeks and found they trained at low intensity only 47 percent of the time, well below the 80 percent floor the polarized model demands.
Sawe's marathon fuel: what hydrogel gels actually do
Sabastian Sawe broke two hours at the 2026 London Marathon in 97-gram Adidas shoes. But the Maurten hydrogel gels pinned to his bib may have mattered more. A new RCT finds they do not make you faster, but they do make you steadier.
Will you ever BQ? Data, age and what the science says
About 13 percent of US marathon finishers run a Boston qualifying time, and a 6:51 cutoff in 2025 made the published standard a polite suggestion. Two peer-reviewed papers on masters endurance athletes explain why the qualifying ladder is partly generous and largely about training volume.
Creatine monohydrate: what the evidence says about the most studied supplement in sports
Creatine monohydrate is the most studied sports supplement in history. It works reliably for strength and power, shows emerging promise for brain health, and costs pennies per gram. Here is why the more expensive forms have almost no evidence of superiority.
Marathoners consume 16 percent fewer carbs than they think during races
A 2025 study in the European Journal of Sport Science found that marathon runners take in 16 percent less carbohydrate during races than they plan to, and overestimate how much they have consumed. The shortfall is driven by gel wastage, poor sleep, and pre-race anxiety, but there is an easy fix.
How Maurten fueled Sabastian Sawe to the first sub-two-hour marathon
Kenyan athlete Sabastian Sawe became the first person to break two hours in an official marathon at the 2026 London Marathon, running 1:59:30 with a personalized fueling plan from Swedish sports nutrition company Maurten. The protocol delivered 115 grams of carbohydrate per hour using hydrogel-technology drinks and gels developed over 12 months of testing in Kenya.
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