FitScale Blog
Latest articles about training, nutrition, supplements and weight loss – science-based and practical.
Raw vs Cooked Weight: What Should You Track?
Should you weigh rice, pasta and meat raw or cooked? Find out how to precisely track your calories and macros.
How Much Weight Does Chicken Lose When Cooked?
Chicken shrinks significantly in the pan. Learn exactly how to calculate the shrinkage for your calorie tracking here.
Raw vs Cooked Rice: Calories & Weight Differences
Why 100g of rice is not always 100g of rice. The magic of water absorption and how to never make a tracking mistake again.
How Much Creatine Should I Take? A Dosage Guide
Everything about the correct creatine dosage. Calculate your optimal amount directly from your body weight and avoid bloating.
Creatine Loading Phase: Is It Worth It?
Is the infamous creatine loading phase a supplement industry myth or a real booster? Find out here.
Carbohydrates in Sports: Fuel for Peak Performance
Why carbohydrates are essential for athletes. Glycogen stores, timing, dosage and the best sources – explained with evidence.
Superfoods for Athletes: Facts vs. Hype
Beetroot, chia, spirulina, quinoa – which superfoods deliver on their promise? An evidence-based look at nutrient density and sports nutrition.
7 Creatine Myths Fact-Checked by Science
Hair loss, kidney damage, water retention – the most common creatine myths put to the test. Based on over 500 studies.
Pre-Workout Boosters: What Really Works
Caffeine, beta-alanine, L-citrulline – which pre-workout ingredients actually work? Effective dosages and what to avoid.
Endurance Supplements: Best Helpers for Long Sessions
Which supplements actually help in endurance sports. Pre, intra and post-workout strategies for runners, cyclists and more.
Muscle Building Supplements: What's Actually Worth It (Tier List)
From S-Tier to money wasted: which muscle building supplements have real evidence? The honest tier list.
Strength Supplements: More Power, Better Recovery
The 5 most useful supplements for strength athletes. What actually boosts your performance and how to break through plateaus.
The 6 Best Supplement Combinations for Athletes
Which supplements enhance each other and which combos actually make sense. Evidence-based synergies for your training.
Boost Testosterone Naturally: What Actually Works
The truth about testosterone optimization: sleep, training, nutrition and which supplements have real evidence.
AAKG: Is Arginine Alpha-Ketoglutarate Worth It?
AAKG vs. Citrulline: What research actually says. Effects, dosage, and why citrulline is often the better choice.
Vitamin D Deficiency: What Athletes Need to Know
Symptoms, dosage, and the best sources for Vitamin D. Why athletes especially need to watch their levels.
The 10 Cheapest High-Protein Foods at the Store
Building muscle doesn't have to be expensive. Discover the best and cheapest protein sources for your daily life.
The 10 Best Weight Loss Tricks for Everyday Life
Weight loss without hunger and stress. These small everyday changes make the big difference on the scale.
Why You're Really Gaining Weight: Poor Macro Split and Fat, Not Just Calories
Why an "IIFYM" diet can backfire if your macro split is catastrophic. The truth about fat and performance stagnation.
Progressive Overload: The Key Principle in Training
Why muscle building without progressive overload doesn't work. Methods, mistakes and practical tips.
Creatine: The Ultimate Guide for 2026
Everything about creatine – effects, dosage, timing and new studies. The facts behind the most popular fitness supplement.
Meal Prep for Beginners: Prep Your Week in 2 Hours
Step-by-step guide for efficient meal prep. Save time, money and stick to your nutrition goals.