The Archive
Latest Articles
Expert advice, training tips, and nutritional science from the Efectiv team and our elite roster.
Supplements
What Is WPI90? A Guide to Whey Protein Isolate
How whey protein isolate (WPI 90) differs from concentrate (WPC 80) in filtration, protein concentration and lactose, and what human research says about total protein intake and muscle growth.
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Nutrition
Best Energy Gels for HYROX: How to Fuel Your HYROX Race
How to choose and time energy gels for HYROX, with a commonly used target of 30 to 60g of carbohydrate an hour for races of one to two hours, plus hydration and practising before race day.
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Nutrition
What to Eat Before HYROX: Your Complete Pre-Race Fuelling Guide
Pre-race fuelling for HYROX: a familiar carbohydrate-rich meal two to three hours before the start, carb loading, hydration, supplements and the rule of nothing new on race day.
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Nutrition
Clear Whey vs Whey Protein: What’s the Difference?
How clear whey and traditional whey compare on texture, taste, processing and protein, with when to use each and how to decide between them.
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Nutrition
Pre-Workout vs Energy Drink: Which Is Better for Your Workout?
How energy drinks and pre-workout supplements differ in purpose and ingredients, with a reminder to count total caffeine and guidance on choosing between them for a workout.
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Training
How to Recover After a HYROX Race
Post-race recovery for HYROX athletes: rehydrating, refuelling with protein and carbohydrate, mobility, rest and a gradual return to training, plus common recovery challenges.
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Nutrition
How Much Protein Do I Need?
How to work out a daily protein target for active people, with a starting point of 1.4 to 2.0g per kg of body weight, a table by weight, protein sources and myths.
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Supplements
Should You Drink Electrolytes Every Day?
When electrolyte drinks are useful and when plain water is enough, covering what electrolytes are, daily intake, benefits and risks, and how runners can use them around long or sweaty sessions.
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Training
When To Take Creatine?
Compares taking creatine before or after training and covers loading, rest days and a 3 to 5g daily routine, with the guide's emphasis that consistency matters more than timing.
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Training
Does Creatine Cause Weight Gain?
Why scale weight can rise after starting creatine, how water held in muscle differs from fat gain, and what runners should consider, with usage guidance and common myths.
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Training
Creatine for Women: Should You Take Creatine? Benefits & Facts
What creatine is and how it works in muscle, how it applies to women who run, lift or race HYROX, which form to choose, the usual 3 to 5g daily approach and common myths.
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Training
How Sleep Affects Training and Performance
What human research reports on sleep, muscle protein synthesis, strength, endurance and reaction time, and how sleep extension and sleep supplements fit into a wider recovery plan.
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