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Articles & recipes.
Helpful tips, evidence-based information and easy recipes from Elena Katsarlinou, Dietitian - Nutritionist MSc.
Creatine: what the science actually says
Loading, dosage, safety, water: we answer the most common questions using the evidence, not myths.
Read the articlePerformanceCaffeine & performance: how much, when and for whom
The most popular ergogenic aid. How much helps, and when it backfires.
28 May 2026
ProteinProtein: how much do you actually need per day?
Grams per kilo, meal distribution, and what changes when you train.
12 May 2026
Recipes RecipeProtein pancakes with yoghurt
A high-protein breakfast, ready in 20 minutes.
2 May 2026
HydrationHydration for training: how much water is enough?
Before, during and after: a practical guide, without overdoing it.
24 Apr 2026
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