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Sports nutrition6 min read

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96 of 96 articles

Editorial dates appear when recorded. Articles without a date stay in the archive and come last in date-based sorting.

Carbohydrates: the fuel of sport

Carbohydrate is not the enemy. It is the muscle's preferred substrate at high intensity. Cutting carbs indiscriminately hurts performance, recovery and long-term health.

Lone runner on the track against the golden late afternoon sun

Hydration4 min read

Sodium and electrolytes

The most important electrolyte for athletes is not potassium. It is sodium. Most athletes underestimate it until they feel a cramp at kilometer 35.

Drink served in a glass with ice at a bar with a dark background

Recovery5 min read

Alcohol and performance

A glass of wine after the race seems harmless. Science tells a different story, and a more nuanced one than "alcohol is forbidden for athletes".

Nutrition5 min read

Sugar: enemy or ally?

Sugar has become the villain since 2015, in the same way fat was the villain of the '80s. The truth, as always, lies in context.

Athlete in a deadlift setup with a barbell, dark gym

Recovery5 min read

Protein: when and how much

1.6 g/kg or 2.2 g/kg? A 30-minute or 2-hour anabolic window? The scientific consensus has become clearer in the last 5 years.

Person sleeping on a pillow, soft light of rest

Recovery4 min read

Sleep: nutrition without flavor

You can have the perfect diet and periodized training, but if you sleep 5 hours, half of the adaptations stay on the table.

Creatine tub with powder and a scoop on a dark surface

Supplements4 min read

Supplements with real evidence

The supplement industry is an ocean of promises. A few products have solid evidence. Most do not. This is the honest list.

Athletes lying exhausted on the track after training

Recovery6 min read

Rest is not laziness. It is part of training.

The muscle grows during rest, not during exercise. Ignoring recovery is the fastest way to regress, get injured and slide into overtraining.

Sports nutrition5 min read

Fructose, fruit and the right time to eat

The body is a precision machine. What you put into it matters. When you put it in matters almost as much. And when you put in more than the machine needs, it stores.

Runner's legs and shoes in mid stride on the asphalt

Gear5 min read

Carbon plate running shoes: what the science says

The carbon plate is not marketing. It has a real physical mechanism and peer-reviewed studies confirming running economy gains. But it is not for everyone in every workout.

Technique and training7 min read

Explosive track race start in black and white

Running techniques: from the long run to intervals

Running looks simple. And every aspect has a physiological basis that separates those who finished the race from those who were forced to stop. Understanding the method is knowing why it works.

Performance and safety5 min read

Athlete with headphones stretching under the sunlight

Headphones in training: what the science says

Music improves performance. That is scientific fact, not opinion. But headphones at the wrong moment can cost you. Learn when to use them, when to avoid them and how to get the most out of the combination of music and movement.

Nutrition & metabolism7 min read

Muscular back and shoulders on the pull-up bar, dark gym with orange light

Ozempic and Mounjaro melt muscle: should people who train worry? What the 2025 science shows

Between 25 and 45 percent of the weight lost with GLP-1 can be lean mass. The good news from recent evidence: the problem is almost never the drug, it is the deficit without stimulus.

Doping & high performance7 min read

Swimmers at the start seen from above, simultaneous dive with splashes

Enhanced Games: what the science says about sport with doping allowed (and why breaking a record proves nothing)

In May 2026, a doped swimmer in a banned supersuit lowered the 50m freestyle record and took US$1 million. The promise is "safe doping with a doctor by your side". The evidence tells another story.

Training physiology7 min read

Road cyclist pedaling toward the golden sunrise

Has zone 2 become hype? What the 2025 science really says about endurance's favorite intensity

Zone 2 was sold as a magic pill for mitochondria and longevity. A 2025 review takes that story apart, and the real reason it works is far more mundane than the marketing promised.

Endurance methodology8 min read

Runners on athletics track lanes seen from above

The Norwegian method and double threshold: why training twice on the same day at 2.5-4 mmol became an obsession (and who it works for)

Two threshold sessions on the same day skyrocketed the quality volume of the elite. We separate the established science from the origin folklore, and show what the amateur can steal without pricking their finger all day.

Recovery & hypertrophy7 min read

Man submerged in an ice hole, immersion in freezing water

Does an ice bath after training hinder muscle gain? What the science really shows

The cold plunge became a biohacker fever, but it clashes with strength training. The evidence converges: ice right after strength training slightly reduces hypertrophy. The detail almost nobody mentions is that timing and goal change everything.

Nutrition & metabolism7 min read

Thin stream of golden oil being poured over wood, warm light

Are vegetable oils bad for you? The science against the 'seed oils' panic

Influencers turned soybean, sunflower and canola oil into inflammation villains. The human evidence tells a very different story, and the real problem is almost never the oil itself.

Professional cycling peloton racing on the road

Cycling7 min read

Carbon monoxide rebreathing in cycling: harmless test or the new frontier of doping?

In 2024 it leaked that Tour de France teams were inhaling carbon monoxide. The teams say it is just a diagnostic exam. Critics point out that the same technique, repeated, mimics altitude and becomes doping. The science shows the difference lies in dose and frequency.

Cyclist climbing a steep ramp against a rock wall, effort

Cycling6 min read

6.10 W/kg: are Pogacar's and Vingegaard's numbers humanly possible without doping?

Before 2013, every climb above 6.10 W/kg estimated had a doped owner. After a decade of silence, Pogacar and Vingegaard crossed that line again. What the science says about a question physiology alone cannot answer.

Barbell squat in a dark gym, amber light

Strength7 min read

Training to failure or stopping short: what the science says about reps in reserve

The "no pain no gain" culture says go to total failure on every set. Recent strength research says stopping one to three repetitions short delivers nearly the same muscle, with less fatigue and less risk. See both sides and what the best evidence really shows.

Fighter in hood and gloves under somber dramatic light

Combat sports7 min read

CTE in boxing and MMA: how much repeated brain trauma the science has really proven

Chronic traumatic encephalopathy was first described in boxers, almost a century ago. Today it shows up in the brains of athletes as young as 17, but the fight industry still downplays the risk and large-scale MMA studies are lacking. We separate what the best evidence supports from what is still hypothesis.

Exhausted CrossFit athlete on the box floor after the workout

CrossFit8 min read

Uncle Rhabdo: what is the REAL risk of rhabdomyolysis in CrossFit (and what the science shows)

CrossFit has a mascot that treats rhabdomyolysis as a joke, and critics say this normalizes a medical emergency. We separate the panic from the statistic: the condition is rare, but the warning sign is legitimate.

Runner on a green hillside trail in the fog, golden hour

Running6 min read

Does running destroy your knees? The arthritis myth a meta-analysis took down

The idea that running "wrecks your knees" became common sense. But when science pooled more than 100 thousand people into a single analysis, the number that appeared defied almost everyone's intuition.

Carbon plate running shoe in close-up on the asphalt

Carbon plate super shoes: evolution or technological doping?

The shoe with a carbon plate and high-rebound foam reignited sport's oldest question: how far can equipment go before it becomes cheating? Science has already measured the benefit. The honest debate is not about individual fraud, it is about comparing records across eras.

Cyclist climbing a mountain road with peaks in the background

Cycling6 min read

What if EPO never worked as well as we thought? The study that questions cycling's villain

EPO is the ultimate symbol of doping in cycling, yet a randomized placebo-controlled trial found no time difference on a climb up Mont Ventoux. The science here is subtler, and more interesting, than the headline suggests.

Healthy grain bowl at a restaurant, warm natural light

Healthy restaurants in Porto Alegre for athletes (and for socializing)

A neighborhood-by-neighborhood map of real, operating places in Porto Alegre where you can eat grilled protein, salad, poke and bowls without giving up meeting friends. All addresses were confirmed, but menus and hours change, so check before you go.

Salmon poke bowl with avocado and edamame, coastal vibe

Eating out5 min read

Healthy restaurants in Florianópolis for athletes (and for socializing)

Poke, grilled fish, bowls and açaí in real Floripa places that combine quality food with a good get-together. A region-by-region guide, with what to order and why each address works for gathering the crew after training.

Drinks & social6 min read

Two cocktails in a low-lit bar, with and without alcohol

Drinks with and without alcohol for those who are being flexible

You can socialize without sabotaging recovery. This is an honest guide: what the science says about alcohol, training and sleep, which drinks have the lowest impact and which alcohol-free options are worth it, with real calorie and sugar numbers.

Draft beer being poured from the tap, golden bar light

Beer & science7 min read

Beers with and without alcohol: which are less harmful, according to science

Not every beer weighs the same on the body of someone who trains. Evidence indicates that alcohol content, calories and ingredients change the impact a lot, and that the 0.0% version has its own chapter in the science of recovery.

Flexible nutrition7 min read

Indulgent cheeseburger, moody cinematic light

Cheat meal: what the science says about the free meal

The free meal became a ritual for those on a diet, but science separates two very different things: the uncontrolled cheat day and the structured refeed. Evidence indicates the second can help adherence and soften metabolic adaptation, while the first usually costs dearly. See the real studies.

Runner in silhouette on the road against the rising sun

Running: how to start, benefits and your first plan

Running is one of the most natural and best studied movements of the human body. Understanding the physiology behind it, what the evidence shows about health and how to take the first steps with method turns an intimidating activity into a sustainable habit for life.

Strength & hypertrophy7 min read

Athlete squatting with a bar on the shoulders, dark gym

Strength training: how strength transforms body, health and longevity

Strength training does not just build muscle. Science shows that the force you produce on the bar predicts how long and how well you live. Understand progressive overload, the difference between strength and hypertrophy and how to structure your training based on evidence.

Freestyle swimmer seen from above in the pool lane

Swimming6 min read

Swimming: the most complete, lowest-impact sport

Few activities recruit the body as much as swimming, and almost none do it while sparing the joints like it. Understand how technique works in the water, the four strokes and why science considers swimming one of the most accessible exercises to last a lifetime.

Road cyclists in a line with motion blur

Cycling7 min read

Cycling: how to start on the bike and progress with method

Cycling is one of the most efficient ways to build an aerobic base with low joint impact. Understand road versus indoor, what watts, FTP and W/kg mean, and how to structure training by zones without relying on guesswork.

Triathlon7 min read

Triathlon: swim, bike and run, how the race works

Triathlon chains swimming, cycling and running into a single timed race, with no pause between sports. Understand the distances, the transitions, brick training and how evidence suggests organizing load across three sports.

Muay thai fight in the ring under dramatic light

Combat sports7 min read

Combat sports: boxing, muay thai and jiu-jitsu, where to start

An honest overview of three entry doors into combat. What each sport demands from the body, what science shows about conditioning and health, and how to start safely and with a clear head.

Athlete at the top of a heavy deadlift at the box

CrossFit7 min read

CrossFit: what it is, how it works and who it is for

CrossFit is a constantly varied, high intensity conditioning method built on functional movements. Understand what WODs are, the benchmarks, load scaling and how to start with technique and safety.

Hyrox race in an arena, athlete pushing the sled

Hyrox6 min read

Hyrox: the fitness race that became a fever, how it works

Eight kilometers of running interspersed with eight functional stations, always in the same order, in any city in the world. Understand the format that went from 650 athletes in 2018 to hundreds of thousands of participants, why it exploded and how to train the specificity.

Functional training8 min read

Turkish get-up with kettlebell, cinematic light at the box

Functional training: what it is, what it is for and how to build a week

Functional training is training organized around movement patterns the body uses outside the gym, like squatting, getting up off the floor, carrying weight and rotating the trunk, instead of isolating one muscle at a time. See what science confirms, who it serves, the difference from traditional strength training and how to build a week with progression.

Published on Jun 29, 2026 Updated on Sep 2, 2026

Group of runners training in the golden light of late afternoon

Polarized, pyramidal or threshold: how to distribute intensity

The question that separates those who run a lot from those who run well is almost never "how much to train", but "at what intensity". Three models compete for the answer. See what science shows about each and how the amateur applies them without becoming a guinea pig.

Runner on a mountain ridge at a relaxed aerobic pace

The MAF method: does training at low heart rate work?

The Maffetone method proposes building the entire aerobic base by running slowly, with heart rate capped by the formula 180 minus age. The idea is seductive and has famous cases behind it, but what does science really support and where does the formula fail?

Close-up of legs in mid stride on the asphalt

Running form: do Pose, Chi and the way you run matter?

Methods like Pose and Chi running promise a perfect stride. Biomechanics tells a more sober story: some details change a lot, others almost nothing. See what the evidence really points to about cadence, foot strike and overstriding.

Running technique6 min read

Sprinters' legs on the track lanes, interval training

Fartlek, tempo, intervals and sprints: what each workout is for

Long run, continuous, fartlek, tempo, intervals and sprints are not the same thing with different names. Each targets a specific physiological adaptation. Understand the goal of each workout and how to combine them in the week based on evidence.

Runner in golden silhouette at sunrise by the water

Marathon periodization: base, build, peak and taper

How a marathon cycle is organized into phases, why volume rises and then pulls back, and what science shows about race pace training and the pre-race rest week.

Low-carb plate with eggs, bacon and avocado, moody light

Low-carb and ketogenic for athletes: what the science shows

Adapting the body to burn more fat looks like the perfect formula for endurance, but the evidence tells a more nuanced story. Understand what the Burke and Volek studies show about economy, power and for whom the strategy may make sense.

Alarm clock over a plate, metaphor for the eating window

Intermittent fasting and training: does it work for athletes?

The 16/8 became a fever among those who train hard. Evidence shows you can lose fat and keep strength and muscle with a reduced eating window, but the result depends on sufficient protein, smart timing and real adherence. See what the studies point to and where the cautions lie.

Colorful meal prep containers, portion and macro control

Flexible dieting (IIFYM): eat what you want within your macros

The flexible diet swaps the list of forbidden foods for protein, carbohydrate and fat targets. Evidence suggests this approach delivers results similar to rigid diets, with an important bonus: it is usually easier to sustain. Understand how it works, what science shows and where the limits are.

Bowl with legumes, quinoa and vegetables, plant-based plate

Plant-based eating for athletes: can you perform without meat?

Vegetarians and vegans have won Grand Slams, ultramarathons and strength records. Science shows you can perform without meat, as long as the diet is well planned and a few nutrients get special attention.

Dietary philosophies6 min read

Fish with lemon, garlic and olive oil, Mediterranean aesthetic

The Mediterranean diet: the most defensible base for health and sport

Of all dietary philosophies, the Mediterranean diet has the most solid scientific base. A single clinical trial with more than 7 thousand people helps explain why it became a reference for cardiovascular health and a starting point for those who train.

Dietary philosophies6 min read

Light plate of rice, chicken and vegetables, gut-friendly meal

Low-FODMAP: when the problem in sport is the gut

Cramps, gas and that run interrupted by the urge to find a bathroom. For many endurance athletes, the opponent is not in the legs, it is in the gut. The low-FODMAP approach became an object of study precisely there, and the evidence already gives clues about what it can and cannot do.

Climate & environment7 min read

Runner in the arid desert under strong sun, dry heat

Heat and cold through the year: how climate changes training and nutrition

The thermometer is not a detail of the plan, it is part of the plan. See what science shows about training and eating in heat and cold, with real numbers on acclimatization, sweat and replacement.

Climate & environment7 min read

Runner on a trail toward a snowy peak, epic altitude

Altitude: what changes in training and how the body adapts

Less oxygen in the air forces the body to make more red blood cells. That is the basis of altitude training. But science shows the benefit depends on where you sleep, where you train and how long you stay up there.

Races & calendarnavegável read

Crowd of runners in an urban street race

Brazil road race calendar 2026-2027: dates and cities

Browse major Brazilian road races by month and city. See confirmed 2026 dates and the usual month in 2027; check the event and entry on its official site before planning travel.

Races & calendar9 min read

Ultramarathoner in silhouette on a mountain ridge at dusk

Ultramarathon and ultra trail: the difficulties, the training and the preparation

Everything above 42.195 km enters ultra territory. From the 50k to the 100 miles, and mountain trail with heavy elevation gain, the body faces problems the marathon never presents: a shut-down stomach, sleep, destroyed feet and muscle damage that becomes the true limiter. See what changes, how to train and which races to know in Brazil and around the world.

Races & calendar8 min read

Elite runners on a big-city avenue, Major vibe

World Marathon Majors: weather, difficulty, cost and how to qualify

The seven Abbott World Marathon Majors gather the most coveted marathons on the planet. This guide compares month and typical weather, course difficulty, approximate registration cost and the real entry routes for each, with the caveat that values and rules change every year.

Gear & shoes7 min read

The most anticipated running shoe releases (2026 and 2027)

Carbon plate supershoes became an arms race among brands. We gathered what has already reached stores in 2025 and 2026, with foam, plate, weight and drop verified one by one, and separated what is still expectation for the 2026 to 2027 cycle. No invented models or dates.

Row of several running shoes, one pair in the spotlight

Gear & shoes8 min read

The most used shoes for each training profile

There is no single shoe that does everything. The right model depends on the type of training you do that day and on your body's characteristics. This guide organizes the most used running shoes by purpose, with real models and what to look for in each category.

Races & calendar7 min read

Athletes running on beach sand in a summer race

TTT, Summer 25K and road races: which shoe profile to use

The shoe choice changes with the race. Surface, distance and target pace weigh more than the brand. See what the data says about the TTT, the Summer 25K and what to evaluate before deciding.

Sled push station in a Hyrox arena with athletes and crowd

Hyrox6 min read

Hyrox: the recent race that drew crowds and what explains the fever

In December 2025, the London Hyrox gathered more than 40 thousand athletes at the ExCeL and became the biggest edition in the sport's history. Behind the number, a standardized format and a community growing at a pace rare in sport.

Strength & hypertrophy7 min read

Athlete doing leg raises with defined abs, gym light

Defined abs: what science says you need to get there

The six-pack does not appear because you did more crunches. It appears when body fat percentage drops enough for the muscle to become visible. Understand what evidence really points to about definition, the spot reduction myth and why living at a very low percentage year-round charges a price.

Young athlete sprinting on the track at night, dramatic light

Women's health7 min read

Menstrual cycle and training: what science (still) knows

The idea of periodizing training by cycle phases became fashionable. The evidence, though, is humbler than the apps sell: the average effect of phase on performance is trivial, but variation from one person to another is enormous. Translating: it may matter to you, or it may not. Here is what the studies show, without hype.

Mature woman in a heavy barbell squat, strength environment

Women's health8 min read

Menopause and training: strength, bones and what really changes

In the menopause transition, the drop in estrogen accelerates bone and muscle loss. The good news is that strength and impact training become first-line tools. See what science shows, with honesty and without promising miracles.

Runner climbing a mountain trail outdoors

Women's health6 min read

Women's health in sport: RED-S, iron and bones

The old female athlete triad became RED-S. When food does not cover training, the body cuts functions it deems optional: the menstrual cycle, bone, immunity and performance. Understand the warning signs and why what the elite does is not for everyone.

Tired person in a dark kitchen, low-energy mood

Body & mind6 min read

Hangry: why hunger makes us irritable

The word joins hungry and angry, but the phenomenon is real and has a name in science. Understand how the drop in glucose messes with the brain, why context decides whether hunger turns into anger, and what to do so you do not take it out on the first person who appears.

Athlete in concentration and mental preparation before the race

Body & mind7 min read

Sport psychology: the head trains too

Setting goals, talking to yourself, visualizing, regulating anxiety and finding focus are skills science shows are trainable. See what really works, what is exaggeration and when to look for a sport psychologist.

Gear & technology7 min read

Close-up of a sports watch on the wrist with data on the screen

Sports watches and wearables: what the data really says

The watch on your wrist measures some things accurately and merely estimates others. Knowing the difference separates those who use data as a compass from those who become hostage to a green number on the screen.

Training & reality7 min read

Elite runner alone on the curve of a track, view from above

What top athletes do that you should not copy

The Olympic champion's protocol was designed for a rare body, with an entire team behind it and full-time recovery. Copying the dose, not the principle, is the fastest recipe for getting hurt.

Exhausted athlete with a towel on his head after intense training

Recovery7 min read

Delayed onset muscle soreness (DOMS): what it is and what really helps

That pain that hits one or two days after a new workout has a name, an expiration date and almost nothing to do with lactic acid. See what evidence shows really helps, what is only folklore and how to tell normal soreness from injury.

Health & longevity7 min read

Masters athlete doing dumbbell curls, dramatic gym

Training after 40, 50 and 60: what changes and what holds

From middle age on, the body loses strength, power and aerobic capacity at a measurable rate. The good news from science is that almost all of that decline is attenuated in those who keep training. See what actually changes, what can be maintained for decades, and why strength becomes the priority.

Runner kneeling on the track tying his shoe, focus on the leg

The most common running injuries and how to prevent them

Runner's knee, shin splints, plantar fasciitis, iliotibial band and Achilles account for most of the pains that keep a runner off the road. The good news from science: the dominant cause is not the shoe or your foot strike, it is a load error. And load is the only thing on that list you control.

Nutrition & metabolism8 min read

Clinical close-up of the tip of an injection pen, dark background

Weight-loss pens (GLP-1): how they came about, the risks, and care before, during and after

GLP-1 pens have left the diabetes office for the vocabulary of anyone who wants to lose weight. They are prescription-only medications, with real indications, risks and contraindications. This is an honest overview of what the science shows, and of where our scope ends.

Pregnant woman outdoors stretching in the sun, soft natural light

Women's health7 min read

Pregnancy and training: what you can do, what changes and when to be careful

For most pregnant women without contraindications, keeping the body moving is not only safe, it also brings real benefits. But pregnancy is a medical and individual matter: the one who clears, adjusts and follows up is your obstetrician. See what ACOG and the WHO say, what changes by trimester, and the signs that it is time to stop.

Athlete in an explosive start on the track at night, dramatic light

Women's health8 min read

Female performance: the physiological differences that matter

A woman is not a smaller man. There are real physiological differences between the sexes, but they concern body composition and metabolism, not the capacity to adapt to training. Understanding these differences helps you train better and eat enough. Nothing here is medical prescription.

Iron-rich plate with meat, grains and vegetables, moody light

Women's health8 min read

The female body's needs: iron, calcium, energy and protein

The woman who trains has nutritional demands of her own. Iron, calcium, vitamin D, available energy and protein deserve special attention. See what the science shows, without prescribing, so you can talk with a professional.

Protein powder tub with a scoop on a dark reflective surface, dramatic side lighting

Supplements9 min read

Whey protein in Brazil: which brand yields the most per gram of protein

What decides the cost-benefit of a whey is not the price of the tub, it is how much you pay per gram of protein. We went to the official websites of nine manufacturers, calculated the real number and crossed it with the fraud scandal that shook the industry in 2024.

Five glasses of beer in different colors and styles side by side on a tasting board, golden lights in the background

Beer & science8 min read

Beer calories: compare 50 brands per 100 ml

Compare calories for 50 beers and carbohydrates for 41 on the same 100 ml serving. Filter brands and check each label source before drawing conclusions.

Nutrition & metabolism8 min read

Cup of black coffee on dark beans with dramatic light, symbolizing the caffeine and sports nutrition theme

Does caffeine cut protein? The science behind the gym myth

The myth that coffee cuts protein and hurts muscle gain does not survive the scientific evidence: caffeine does not interfere with amino acid absorption or protein synthesis, and it even helps you train better. The real confusion is about iron, not protein.

Squares of dark chocolate next to fresh berries on a dark background, cinematic lighting

Sugar cravings: what science says about the cause (and the healthier options)

The urge for sweets has a physiological explanation, it is not fussiness or lack of willpower. Poor sleep, blood sugar swings, stress and even banning a food entirely increase the craving, while protein, fiber and a few smart swaps help control it without extremism.

Nutrition & metabolism6 min read

White sugar in a dark bowl under dramatic side lighting, evoking sugar consumption and its effects on the body

What sugar does to your body, organ by organ

Forget the generic villain or ally debate: this is about what the molecule does in the liver, the pancreas, the mouth and even the brain when chronic free sugar intake exceeds what the body handles well, organ by organ, with the evidence supporting each claim.

Strength & hypertrophy7 min read

Athlete in an overhead barbell squat under dramatic red lighting in the box

Strength training and hypertrophy: how to structure your training and progress

Strength and hypertrophy respond to the same central principle, progressive overload, but they call for different programming. See how to structure the week, how much to rest between sets, how to log the load session by session, and why strength training also improves running.

Published on Sep 2, 2026

Runner in silhouette against the rising sun, running on a rocky trail

Running training plan for beginners: 5 km and 10 km

A running training plan organizes weeks of volume, intensity and rest to take someone who has never run from zero to 5 km or 10 km safely. See how to read the columns of a training plan, the logic behind the progression, why walking is part of the training, and the signs that it is time to stop.

Published on Sep 2, 2026

Sports nutrition23 min read

Bowl with beans, quinoa and vegetables, the staples of a kitchen

Nutrition table of kitchen staples: complete guide by food group

Cooked white rice has 128 kcal per 100 g, brown rice 124, carioca beans 76 and the Prata banana 98, all according to TACO: see the comparative nutrition table of the 191 foods cataloged in Darwin, organized by group (cereals, legumes, meats, fish, dairy, eggs, fruits, vegetables, oils, beverages, sweets, nuts, processed foods, ready meals and seasonings), with source and no health promise the number cannot support.

Published on Sep 4, 2026 Updated on Sep 4, 2026

Sports nutrition7 min read

Pieces of dark and milk chocolate broken over a dark surface, with cocoa powder scattered around

Chocolates on the scale: a comparison of 27 labels with official data

Comparing 27 chocolates, 22 domestic and 5 imported, on the same 100 g yardstick with official manufacturer data, the cocoa percentage declared on the label ranges from 36% to 85%, and almost half of the products do not carry that number.

Dog running outdoors in a park, ears in the wind

Real life8 min read

Best dog breeds for running: a comparison with official AKC data

Comparing 35 breeds on official AKC data (size, barking, coat, sociability), 26 come in as distance runners, 3 are sprint specialists and 6 are left out of running because of brachycephaly or anatomy, among them half of the breeds that the AKC itself recommends for apartments.

Updated on Sep 4, 2026

White measuring tape coiled in a spiral on a light gray surface, with no person or scale in the scene

Belly fat: what science shows works (and what does not)

You cannot choose where you lose weight, and crunches do not shrink your belly. What reduces visceral fat is a set of ordinary things done for months, and there are studies showing that waist trainers, detox teas and fat burners are not among them.

Cans of soft drinks in varied colors lined up side by side on a light background

A table of 34 soft drinks: sugar, sodium and the label rules

A filterable comparator with 34 soft drinks on the 100 ml yardstick, with the source of every number, plus the ANVISA rules that let a correct label give the wrong impression.

Glasses of fruit juices in different colors lined up on a light surface

Table of 29 juices: integral, nectar and juice drink side by side

A filterable comparator with 29 juices on the 100 ml ruler, with the source of every number, plus the rules that define how much fruit each category actually needs to contain.

Nutrition & metabolism8 min read

Red and white wine glasses lined up on a wooden table

Table of 74 wines: sugar, alcohol and the calorie the label does not tell

A filterable comparator with 74 wines from Brazil, Chile and Argentina, with the residual sugar and alcohol content of each one from the producer's technical sheet, plus the calorie calculated from the two.

Wall of colorful running shoes displayed on sports store shelves

Gear & shoes9 min read

Running shoe prices in 2026: what each release costs and where to buy

We checked list price, sale price and Pix price for 36 models at 14 stores on October 2, 2026, from nike.com.br to Amazon. The short answer: a decent training shoe costs from R$ 399,99 (Nike Revolution 8) to R$ 1.099,99 (Pegasus 42 at list price), with a real deal like the Olympikus Corre 4 at R$ 449,99. A tempo shoe lands between R$ 699,99 (Corre Turbo) and R$ 1.499,99 (Deviate Nitro 4). And a race-day super shoe runs from R$ 999,99 (men's Fila Racer Carbon 3) to R$ 2.399,99 (Vaporfly 4 Kipchoge edition). Below, every price we saw, where to buy with link, and when the discount usually shows up.

Plate of grilled salmon with pesto, cauliflower rice, green beans and cherry tomatoes seen from above

Healthy restaurants in Belo Horizonte for athletes (and for socializing)

In Belo Horizonte, eating healthy without giving up the crew runs from the pay-by-weight buffet at Naturalmente, in Centro (a house open since 1989), to the juices at Néctar da Serra and the poke bowls in Savassi, with Balance covering the West region. There are 12 addresses organized by region, with what to order at each one and why it works for those who train.

Colorful protein bowl with eggs, vegetables and grains seen from above

Healthy restaurants in Brasília for athletes (and for socializing)

Healthy food in Brasília lives in the commercial quadras of the Asas: natural pay-by-weight buffets since 1996, pokes built from scratch, vegetarian cooking with its own garden and a recovery café in Lago Sul. This guide organizes the addresses by region, with what to order at each one and why each place works for those who train and for gathering the crew after the workout.

Colorful vegetarian bowl with sliced avocado, tomato, chickpeas and red cabbage on a gray plate

Healthy restaurants in Curitiba for athletes (and for socializing)

From a fixed-price vegan buffet in São Francisco to poke in Batel and a 24h bakery with natural fermentation in Bacacheri, Curitiba solves the meal of whoever trains in any region of the city. This guide organizes twelve real addresses by neighborhood, with what to order at each one and why each table works for the post-workout and for bringing the crew along.

Açaí bowls with banana, strawberry, blueberry, granola and chia on a marble table

Healthy restaurants in Rio de Janeiro for athletes (and for socializing)

From fruit juice squeezed on the spot in Ipanema to the award-winning vegetarian bistro of Barra, Rio has healthy cooking to spare for those who train. This guide gathers real places by region, with what to order at each one and why each address works for sitting down with the crew after training.

Colorful salad in a wooden bowl on a restaurant table

Healthy restaurants in São Paulo for athletes (and for socializing)

In São Paulo you can eat healthy in any corner of the city, from salad treated as a main course in the Jardins to the poke of Avenida Iraí, on the way of whoever trains at Ibirapuera. This guide gathers real addresses by region, with what to order at each one and why each table works for those who train and for bringing the crew, from the Paulista axis to Tatuapé and Santana.

Training physiology11 min read

Athlete seen from behind suspended on a pull-up bar, lats in definition, black and white gym photo

How to apply periodization to your training plan

Periodizing is not a choice between linear and undulating, it is organizing goal, calendar, progression, and recovery into blocks of weeks that fit together. This guide walks through the decision chain from goal to mesocycle, what the comparative evidence actually says, and the costliest mistakes of building a plan without periodizing.

Published on Oct 18, 2026