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You run and wonder whether supplements are a must-have or just a waste of money? The answer depends on who you are as a runner. Here you'll find an overview of the most important supplements - from vitamin D and magnesium, through creatine and beta-alanine, to energy gels and collagen - along with concrete advice on where to start and when any of it actually makes sense.

The 8/16 diet is a kind of intermittent fasting - for 8 hours during the day you can freely reach for food, while during a 16-hour break you should fast. What are the rules of intermittent fasting? Know its benefits and effects.

Colostrum is the first food produced by mammals, rich in valuable nutrients. What is colostrum? What does it contain?

Burpees are a full-body exercise that engages multiple muscle groups at once and can support fat loss. How to perform burpees?

An antihistamine diet may help relieve symptoms associated with suspected histamine intolerance, but it should be well-balanced and easy to maintain on a daily basis. Find out what a low-histamine diet involves, what its phases are, which foods are worth choosing, and which are better to avoid.

Coffee before training is a simple ritual that, thanks to caffeine, can stimulate the body, improve concentration, and reduce the feeling of fatigue. Find out when it is worth drinking, how it affects endurance, and in which situations it is better to avoid it.

Glute exercises can be extremely helpful in achieving your desired results. Which glute exercises are the most effective?

Creatine malate is the best soluble form of creatine, which due to its excellent absorption in the body enjoys great interest among physically active people.

An easily digestible diet for seniors can support the digestive system, reduce bloating and the feeling of heaviness, while also providing the body with important nutrients. Find out what this way of eating involves, what is worth eating, how to plan meals, and which products are better to avoid.

Regular physical activity can support not only physical fitness but also mental well-being: it can improve mood, sleep, and resilience to stress. Find out how sport affects the brain, stress hormones, and how much activity is enough to feel a difference.