How to build muscle mass: training, protein and recovery
An evidence-aware muscle-building guide: progressive resistance training, daily protein, meal distribution, energy intake, sleep and supplements.
Blog
Tips and Training
Tips for orienteering and rogaining competitions
Plan navigation, equipment, pace, fluid and fuel for an orienteering or rogaining race in Baltic conditions.
Tips for MTB Rides and Competitions
ISOSTAR offers nutrition advice for MTB cycling enthusiasts - for shorter, intense races as well as longer rides where regular intake of fluids, electrolytes, and energy is essential.
Stirnu Buks and LVM MTB: a practical race-day fuel plan
A practical MTB and trail-race plan: pre-start food, carbohydrate and fluid timing, safe handling on technical terrain, and a training test.