Nutrition Blog
Performance Nutrition. Real Science.
Evidence-based supplement guides, nutrition deep-dives, and performance health posts from the Meridian team in Denver, CO.
Nutrition Blog
Evidence-based supplement guides, nutrition deep-dives, and performance health posts from the Meridian team in Denver, CO.
Creatine monohydrate is the most studied supplement in sports science history. Here's the research on dosing, timing, loading phases, form (monohydrate vs HCl), and who actually benefits most.
The 30-minute post-workout window is mostly marketing. The evidence shows total daily protein (0.7–1g per lb of bodyweight) matters far more than timing. Here's what the meta-analyses actually show.
Magnesium glycinate, L-theanine, and ashwagandha have the strongest sleep evidence. Here's the research behind each, optimal dosing, and how Meridian formulates for sleep quality versus just sedation.
The FDA does not pre-approve supplements before they go to market. NSF Certified for Sport and Informed Sport are the two certifications that actually mean something. Here's what they test for.
Caffeine, beta-alanine, and L-citrulline have real evidence. Everything else in most pre-workouts is either dosed too low to matter or lacks clinical support. Here's Meridian's no-fluff breakdown.
Most fish oil supplements are underdosed. The research benefit appears at 2–4g of combined EPA+DHA per day — most 1-gram softgels contain only 600mg of active EFAs. Here's how to read the label correctly.
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
