Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

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Dutch research | Hesperidin improves sports performance
Dutch research | Hesperidin improves sports performance


At the risk that our posts about hesperidin will bore you immensely, we want to summarize the findings of this human study from the Netherlands.

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Stimulant from orange 2S-hesperidin works immediately after intake


According to a study, which dates back to 2019, it is not necessary to use 2S-hesperidin for weeks. The orange stimulant improves sprint performance after the first time you take the substance.

Half a gram of 2S-hesperidin speeds up your sprint

Half a gram of 2S-hesperidin speeds up your sprint
Half a gram of 2S-hesperidin speeds up your sprint


Oranges contain the flavonoid 2S-hesperidin. If cyclists take half a gram of this per day - that equates to 2 capsules - they become significantly faster.

Stopping a weight loss diet over the weekends increases fat loss and prevents muscle breakdown


If weight-training people follow a weight-loss diet, they will lose more fat and less muscle if they stop dieting on the weekends and consume just enough calories on those two days to maintain their weight.

Three grams glycine improves your sleep

Three grams glycine improves your sleep
Three grams glycine improves your sleep


Researchers at the Japanese ingredients manufacturers Ajinomoto discovered this when they did a small study using nineteen female employees at the company as test subjects.

Fighting obesity with semaglutide | Just as effective as bariatric surgery?


In a trial soon to be published in the New England Journal of Medicine, obese subjects lose an average of 15 pounds when they use semaglutide.

Meta study | To failure strength training equivalent to non-failure strength training

Meta study | To failure strength training equivalent to non-failure strength training
Meta study | To failure strength training equivalent to non-failure strength training


Jozo Grgic collected 15 previously published trials in which researchers compared the effect of strength training with sets to failure with that of non-failure strength training. Grgic aggregated the results of these studies and re-analyzed them.

Diet with less sodium and more potassium has slight slimming effect


The link between slimness and the sodium-potassium ratio is not earth shatteringly strong, but it exists.

Again: going to failure in strength training is not necessary for optimal results


That's the conclusion of a Brazilian human study published in Biology of Sport.

The ergogenic effect of cardamom oil in sports


Cardamom oil may be a stimulant that helps athletes motivate themselves to exercise, while perhaps increasing their oxygen uptake. Human study.

Silicon supplement rejuvenates skin, hair and nails


Belgian researchers demonstrated the effect of orthosilicic acid in an experiment in which they gave women with an aging skin a mere 10 mg silicon daily.

Creatine reduces the need for sleep


Creatine may decrease the amount of sleep you need. And if you do not sleep enough, creatine ensures that you are still alert.

Optimists live longer


This study, which was published in Archives of General Psychiatry, suggests that optimism reduces almost all causes of mortality...

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