Articles
Evidence deep-dives
Evidence, dosing, side effects, and latest research — the reasoning behind every Forgestack recommendation, broken down article by article.
Creatine — The Evidence Guide
Creatine — one of the two most evidence-backed sports supplements — broken down by dose, safety, and long-term data from Morton, Kreider, and Antonio.
Vitamin D — The Evidence Guide
Vitamin D — deficient in 80% of Japanese adults. Blood levels, athletic performance, infection risk, and dosing decoded through Holick, Farrokhyar, Martineau, and Dahlquist.
Magnesium Forms Compared — Evidence Guide
Magnesium forms differ widely in absorption and side effects. A purpose-driven guide to glycinate, malate, citrate, threonate, oxide — plus drug interactions.
Caffeine — Performance vs Tolerance Strategy
How to use caffeine strategically — dose, timing, tolerance, and CYP1A2 genotype, decoded from ISSN and Grgic, Spriet, Pickering.
Zinc and Testosterone — The Evidence Guide
Zinc restores testosterone in deficient men but does not raise it in the sufficient. A deep dive into Prasad 1996, Wessels 2017, and Prasad 2013, plus dosing, form comparison, and interactions.
HMB — Not Ineffective, Just Conditional
Why HMB went from miracle muscle supplement in 2000 to near-invisible in 2020. From Nissen 1996 to Sanchez-Martinez 2018 — and the current rational position: works for beginners, elderly, and cutting phases; negligible for trained athletes on adequate protein.
BCAA vs EAA — Which to Buy, or Neither?
BCAA flips the switch, EAA actually builds protein. From Moberg 2016, Tipton 2004, and Morton 2018 — the 2020s rational conclusion: if you're hitting 1.6g/kg protein daily, neither BCAA nor EAA adds meaningful benefit.
Protein Types — Whey vs Casein vs Plant (Soy/Pea/Rice)
The protein aisle is 90% whey variants and plant substitutes. Compare whey, casein, soy, pea, and rice by absorption kinetics and amino acid profile via Morton 2018, Res 2012, Lim 2021, and Schoenfeld & Aragon 2018.