Across 16 randomised trials, protein source did not change strength or absolute lean mass. The one real edge for animal protein was 0.90 lb, in under-50s, and one of its intervals touches zero.
Across 121 randomised trials the strength effect was large. The effect on everyday physical ability, from the same review, was small. Both numbers are real and you should have been given both.
Across 4,871 tests, submaximal equations put people in the right fitness third 51% of the time. Guessing gets 33%. Here is what a real test is, and when you actually need one.
Something real does happen: blood levels of the vitamins go up. What has not been shown is that it buys you anything. The biggest brand's own trial ran thirty people for four weeks.
A diet nobody markets beat 21 other lifestyle interventions. The best exercise was a wall sit. And the supplements sold for blood pressure came last, by their own numbers.
The US reference standard is 22,379 measured tests. Three things move your percentile before you train: which machine, which edition of the chart, and whether anyone measured you at all.
Fitness falls about 4.0 mL/kg/min a decade. Interval training adds about 5.5. The catch is that the device on your wrist misses by more than that.
Across 99 studies comparing every recovery method, massage came first for soreness and fatigue. Then the largest review, 1,012 people, looked for a performance benefit and found none.
Seventeen studies and 319 people is the entire compression-boot literature, and the reviewers call the effects trivial to small. Passive tights scored better. Across 99 studies, massage won.
Fifty-two studies say cold water cuts soreness and restores power at 24 hours. A hot pack matched it. And twelve weeks of ice baths after lifting cost one group every gain the other made.