Notes on reading a food label, what the numbers on a pack actually mean, and how the Filtizy score is built.
How whey concentrate, isolate, hydrolysate, casein and plant blends differ in protein content, lactose, amino acid profile and price - and which one suits which person.
What creatine monohydrate does, the dose that works, whether loading is necessary, what the kidney and hair-loss claims are based on, and how to spot an overpriced version.
ICMR-NIN puts adult protein needs near 0.83 g per kg a day; training targets run higher. How to work out your number, hit it from Indian food, and spot advice that is really an advertisement.
