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The Elite Journal

The Elite Journal

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Understanding to progress better: your sports nutrition knowledge center.

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Latest Articles

12 of 84 articles

Magnesium: The hidden factor in creatine effectiveness

Magnesium: The hidden factor in creatine effectiveness

Creatine is one of the most studied and used supplements in sports nutrition, recognized for its ability to support rapid...

April 18, 2026
Marouan Ariane
Nutrition
How to effectively build muscle?

How to effectively build muscle?

The body is a fantastic machine that adapts to the constraints we place on it and to our lifestyle. Building muscle requires time, effort, and a lot of...

April 18, 2026
Marouan Ariane
Training
How much protein per serving?

How much protein per serving?

The amount of protein per meal is a question that plagues the sports world. Many believe that increasing protein intake within...

April 18, 2026
Marouan Ariane
Nutrition
Handgrip dynamometry: measure strength deficits with the InGrip InBody

Handgrip dynamometry: measure strength deficits with the InGrip InBody

Muscle strength is first and foremost a capacity that stems from the central nervous system. The brain, the true conductor, triggers the...

April 18, 2026
Marouan Ariane
Training
Physical Performance Milestones

Physical Performance Milestones

Physical performance is what allows you to become the strongest, fastest, most enduring, in short the most effective person you can be. It is a key element in the pursuit of your athletic goals, whether you are an athlete or simply an individual seekin...

April 18, 2026
Marouan Ariane
Training
Micellar Casein: The Science of Controlling Nocturnal Proteolysis

Micellar Casein: The Science of Controlling Nocturnal Proteolysis

The casein, also known as the "protein of the night", is a milk protein with a slow absorption rate and anti-catabolic properties. The...

April 18, 2026
Marouan Ariane
Supplements
Pasta on the menu: good or bad plan?

Pasta on the menu: good or bad plan?

Pasta is an integral part of the athlete's diet. Rich in complex carbohydrates of the starch type, they contribute to muscle development by...

April 18, 2026
Marouan Ariane
Nutrition
Nutritional Engineering: Optimizing Plant Proteins for Hypertrophy

Nutritional Engineering: Optimizing Plant Proteins for Hypertrophy

To optimize muscle mass gain and tissue repair, it is essential to ensure an adequate daily amount of proteins!...

April 18, 2026
Marouan Ariane
Nutrition
Creatine: From Phosphocreatine Metabolism to Neuro-Optimization

Creatine: From Phosphocreatine Metabolism to Neuro-Optimization

Creatine is one of the most popular and well-researched supplements in the world of sports nutrition. It is a safe and effective compound that can help improve physical performance, increase muscle mass, and enhance recovery.

April 18, 2026
Marouan Ariane
Supplements
The Ketogenic Diet Guide

The Ketogenic Diet Guide

The ketogenic or Ketogenic Diet (KD) is a dietary regime low in carbohydrates but high in fats and proteins. This carbohydrate restriction...

April 18, 2026
Marouan Ariane
Nutrition
Mapping of Protein Sources: Analysis of Biological Value and Bioavailability

Mapping of Protein Sources: Analysis of Biological Value and Bioavailability

Proteins are present in a wide range of foods in highly variable concentrations. They can be found in plants (cereals, legumes, ...), animal products (meat, eggs, dairy products, ...), and even in certain fungi. Protein is an essential macronutrient fo...

April 18, 2026
Marouan Ariane
Nutrition
Post-workout nutritional strategies

Post-workout nutritional strategies

In sports chrono-nutrition, timing is the rule. Among the important meals, the one following an effort is highly strategic as it opens the...

April 18, 2026
Marouan Ariane
Nutrition

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