New research confirming exactly what we have been seeing in the field regarding mitochondrial efficiency and recovery speed.

Creatine loading myth: you do not need 20g/day for 5 days. 3–5g/day for 28 days reaches the same saturation. Slower onset, zero GI stress. The "fast loading" protocol was designed for the supplement industry, not athletes.

Sleep is the original performance drug. 8h of quality sleep outperforms any stack you are running. HRV up 15%, cortisol drops 20%, protein synthesis increases 30%. The discipline to be in bed by 10pm is harder than any workout.