Sources
Every recipe and review on this site is based on published research. Here's where you can check it yourself.
Protein & Muscle Growth
Dietary protein intake and human health
Mamerow et al., The Journal of Nutrition, 2014
A review of how protein quantity, quality and timing affect muscle protein synthesis and body composition.
Protein distribution and muscle mass in adults
Nunes et al., Nutrients, 2022
Examines the relationship between protein intake and body composition changes in people who exercise regularly.
Leucine as a trigger for muscle protein synthesis
Zaromskyte et al., Frontiers in Nutrition, 2021
Explores the role of leucine-rich protein sources in activating anabolic signalling after meals.
Supplements
Creatine supplementation and sports performance
Wu et al., Nutrients, 2025
Meta-analysis of creatine monohydrate effects on strength, power output and training adaptations.
Whey protein vs. plant protein blends
Lim et al., Current Developments in Nutrition, 2024
Compares amino acid profiles, digestibility and muscle protein synthesis response between protein sources.
Caffeine and exercise metabolism
ISSN Position Stand, 2021
Overview of caffeine timing, dosage and individual response during resistance and endurance training.
General Nutrition
Energy balance and body composition
Hall & Guo, Gastroenterology, 2017
Looks at the relationship between calorie intake, expenditure and long-term weight management.
Dietary fibre and satiety
Systematic review, Foods, 2019
Investigates how fibre-rich foods influence fullness, energy intake and meal adherence.
Meal frequency and metabolic health
International Journal of Behavioral Nutrition and Physical Activity, 2023
Compares the effects of eating patterns on appetite, glucose control and long-term dietary success.