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STUDIES AND POSITION STANDS

The Research

The papers behind every number on this site, explained plainly, including their limitations.

Most nutrition advice paraphrases research without naming it, which makes it impossible to check. These pages go the other way: each one takes a specific study or position stand, explains what it actually concluded, and says plainly where the evidence is limited.

Every calculator on this site is built on the papers below, and each page links to the tool that applies it.

Position stands

ISSN Protein Position Stand1.4-2.0 g per kg for exercising adults, per-meal doses and the leucine threshold.ISSN Creatine Position StandThe most effective ergogenic supplement available, and what it says about kidneys.ISSN Caffeine Position Stand3 to 6 mg per kg, 60 minutes before exercise, and the tolerance question.ISSN Nutrient Timing Position StandThe anabolic window is hours, not thirty minutes.

Protein

Morton 2018 meta-analysis49 trials, benefits plateauing at 1.62 g per kg. Where the 1.6 figure came from.Schoenfeld 2013 timing meta-analysisThe study that ended the 30-minute post-workout window.

Energy

Mifflin-St Jeor equationPublished 1990 from 498 adults. Why it replaced Harris-Benedict.The MATADOR studyIntermittent dieting beat continuous at a matched deficit.

Sleep

Nedeltcheva 2010Same deficit, half the fat loss at 5.5 hours of sleep.

Activity

Paluch 2022 steps meta-analysis15 cohorts. Benefit levels off well before 10,000 steps.Tanaka 2001 max heart rate351 studies. Why 220 minus age is systematically wrong.

Gut

Stanford fermented foods trialFermented foods raised diversity and lowered 19 inflammatory markers.Hall on the 3,500 calorie ruleWhy linear weight loss predictions overshoot, and what replaced them.Fothergill 2016, The Biggest LoserPersistent metabolic adaptation six years on, and why it is over-read.Rolls on calorie densityPeople eat a consistent weight of food, which is why volume beats willpower.Hodgdon and Beckett 1984The Navy tape method, its accuracy and where it fails.

GramGoal provides general nutrition information, not medical advice. Products and statements are not evaluated by any health authority. Consult a qualified professional before changing your diet, especially with a medical condition.

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