Creatine for women: side effects, dosage and results (2026)
Does creatine work for women? Discover the right dose (3-5g), the truth about water retention and which NL brands score best in 2026.
Nutrition
10 articles in the nutrition category.
Intermittent fasting and sports: does 16:8 work for athletes? (2026)
Does intermittent fasting (16:8) work if you train? Discover the effect on muscle preservation, fat burning and when it does or doesn't fit you in 2026.
Protein per day: how much do you really need in 2026?
Find out how much protein you need per day based on your weight and goal. Includes NL sources, formula per kg and the difference between young and 50+.
Calculate your calorie needs in 2026: step by step with formula and data
Calculate your calorie needs with the Harris-Benedict formula, NL guidelines from the Voedingscentrum and practical examples for weight loss, maintenance and muscle gain.
High-carb foods: complete list and healthy choices 2026
Discover which foods contain a lot of carbohydrates, how many grams per portion and which choices are healthiest according to Voedingscentrum. Includes a NL grocery list.
Daily calories for women: how many do you need in 2026?
Find out how many calories a woman needs per day based on age, activity and goal. Includes worked examples and practical tips.
Fast and slow carbs: the difference, examples and tips (2026)
Discover the difference between fast and slow carbohydrates, with a Dutch nutrition table, 12 examples and practical timing tips for athletes.
Harmful substances from protein burning: what forms in your body (2026)
Which substances are released when proteins are burned? Discover urea, ammonia and more, plus practical nutrition tips according to the Voedingscentrum.
Testosterone tablets in 2026: effects, prescription and alternatives
Everything about testosterone in tablet form: how it works, when you get a prescription, side effects and which foods naturally support your testosterone.
What is protein good for? 7 functions of protein in your body (2026)
Discover what protein is good for: from muscle building to weight loss. With NL guidelines, daily needs and practical protein sources from the supermarket.