Infographic index

An overview of our free available infographics.

The infographics are ordered by category and in a logical sequence. You can click on the first one in a series, read it, and at the bottom click to the next one. This way, you won’t only learn about one specific study, but will also be able to place it in the context of related studies on the topic.

Note that these infographics get updated when important new research becomes available and based on your feedback. For example, if we get a good question, we’ll answer it in the comments but we will also address it in the article. So please, let us know your questions and comments!

Protein infographic series

1. How much protein per shake?
2. How much protein after endurance exercise?
3. Only a short muscle growth response to BCAA?
4. Stimulating muscle growth with plant protein?
5. Milk is a cost-efficient recovery drink?
6. Insects as a more sustainable protein source?
7. Insect protein is effective for muscle growth?
8. Is corn a high-quality protein?
9. Chewing increases protein synthesis?
10. Free amino acids are not superior to intact protein?
11. A high dose of slow protein for prolonged muscle growth?
12. Greater protein dose prolongs anabolism?
13. How much pre-sleep protein is needed?
14. Pre-sleep protein improves functional recovery?
15. Adding carbs to protein does not further increase muscle growth?
16. Don’t ditch egg yolks for muscle growth?
17. Supplements or whole-food meals for muscle growth?
18. Gelatin for collagen growth and strength?
19. Casein protein does not enhance muscle collagen adaptation?
20. Processing of milk lowers protein absorption?
21. Casein protein is not always slowly digested?
22. Protein enhances muscle mass gains during resistance training?
23. Elderly have lower protein digestion and absorption?
24. Elderly need more protein for muscle growth?
25. Older adults need more protein?
26. Pre-sleep protein beneficial for older adults?
27. Protein supplementation less effective in elderly?
28. Higher protein needs in bodybuilders?

Resistance exercise infographic series

1. Rep ranges not critical for muscle growth?
2. Blood flow restriction only works when combined with exercise?
3. Full range of motion increases muscle growth?
4. Short rest between sets may blunt muscle growth?
5. Switching up training variables is unnecessary?
6. Prevent muscle loss with minimal training?
7. Similar muscle growth in men and women?
8. Imagining exercise can increase strength?
9. Muscle mass gains are highly variable?
10. Calf muscles have a poor growth response?
11. Calf muscle growth depends on foot positioning?
12. Aerobic conditioning increases muscle mass gains?
13. How heavy are push-ups?
14. Sexual intercourse does not affect performance?
15. High rep training is not superior for muscle capillarization?
16. Resistance training counteracts muscle mass loss with ADT?

Dieting infographic series

1. Less calories burned from processed food?
2. Ultra-processed foods cause weight gain?
3. Gain muscle and lose fat with a high protein diet?
4. Fasting has no weight loss advantage?
5. Ketogenic diet does not increase fat loss?
6. Drinking water does not boost metabolism?
7. Rapid weight loss is bad for body composition?
8. Diet breaks increase fat loss?
9. Holiday weight gain is not compensated?
10. Bodyweight is higher on the weekend?
11. Resistance training preferred during dieting?
12. Combination of carbs and fat is most addictive?

Supplement infographic series

1. Creatine increases muscle mass gains?
2. Beetroot juice improves interval sprint performance?
3. Carnitine increases endurance performance?
4. Commercial coffee can vary in caffeine content?
5. Effects of caffeine depend on genetics?
6. Melatonin improves body composition?
7. How effective is HMB for muscle growth?
8. Oxidative stress is good for training adaptation?
9. Anti-oxidants reduce muscle growth?

Carbohydrate infographic series

1. Which fuel sources are used during intense exercise?
2. How much glucose from sports drinks can be used for fuel?
3. Should fructose be in sports drinks?
4. Fructose does not further improve muscle glycogen?
5. Muscle glycogen can be fully restored in a day?
6. Muscle glycogen is not limiting during resistance exercise?
7. Slow muscle glycogen restoration after soccer?
8. Sugar mouth rinse does not improve performance?

Hormones infographic series

1. Testosterone build muscle without training?
2. Testosterone injections increase organ size?
3. Attractive women increase testosterone and risk taking?
4. Long-term relationships lower testosterone?
5. Alpha status is stressful?
6. Growth hormone stimulates tendon growth?
7. Insulin does not increase muscle growth?

Endurance exercise infographic series

1. Aerobic capacity can be improved quickly?
2. Non-responders to cardio don’t exist?
3. Breath restriction mask does not improve fitness?
4. “Live high train low” improves running performance?
5. Low vitamin B intake lowers performance?
6. Can excessive training impair metabolic health?

Fat infographic series

1. Fat ingestion during exercise is not useful?
2. Ketogenic diet impairs exercise performance?
3. Unsaturated fat is better during bulking?
4. Processing peanuts increases fat absorption?
5. Fish oil improves body composition?

Sleep infographic series

1. Even 7 hours of sleep is suboptimal?
2. Insufficient sleep hampers fat loss?
3. Caffeine decreases sleep duration?
4. Caffeine can’t counteract longterm sleep loss?
5. Short sleep increases the risk of getting sick?

Health infographic series

1. Mediterranean diet reduces heart problems?
2. Low food diversity is bad for health?
3. Hot beverages increase the risk of throat cancer?
4. Can alternative medicine be dangerous?
5. Wash fruit with baking soda?

Stress infographic series

1. Mental stress decreases short-term recovery?
2. Mental stress decreases strength gains?
3. Quality time with partner reduces cardiovascular stress?

Placebo infographic series

1. The placebo effect improves sprint performance?
2. Anabolic steroid placebo increases strength gains?
3. Price influences the perceived taste?

Uncategorized infographics

1. Alcohol reduces muscle growth?
2. Each alcoholic drink hits exponentially harder?
3. Smoking reduces muscle growth?
4. Cold water baths decrease muscle growth?
5. Hot water baths do not increase muscle growth?
6. More capillaries, more muscle mass?
7. Sniffing ammonia does not increase strength?
8. Moderate coffee intake does not dehydrate?
9. Static stretching does not impair performance?
10. How much stretching to increase flexibility?
11. What is the best hydration drink?
12. Spinach is not very high in iron?
13. Wine and beer drinking order does not affect hangover?
14. Muscle loss starts at the age of 45 years?
15. Does walking more slow down frailty?
16. What is galactosemia?

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