Posts tagged athlete recovery | XY Files – Veedma's evidence-based men's health articles

How long does it take for creatine to work? A timeline men can actually use

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 20, 2025 · 11 min read

Creatine is not a steroid. It is a performance and muscle-support supplement with a predictable “ramp up” period. Here is what the research says about how long it takes for creatine to work, what you should feel first, and how to dose it like an adult. “Most guys quit creatine too early because they’re looking ...

What is ego lifting? The gym habit that can wreck your joints and your gains

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 19, 2025 · 12 min read

Ego lifting is when you chase a number on the bar that your body cannot control with solid form. It can feel powerful in the moment, but it often trades long-term strength, muscle, and joint health for a short-term hit of validation. “If the weight forces you to cheat the movement, you’re not training the ...

The anabolic crunch: Are protein chips a viable tool for male metabolic health?

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 13, 2025 · 10 min read

Traditional potato chips are a caloric landmine for men focused on leanness and longevity. Protein chips promise a solution—high-protein, low-carb satisfaction—but the processing required to turn milk into a crisp raises valid questions about nutrition and heart health. “When a patient asks if protein chips are ‘healthy,’ I have to ask what they are comparing ...

Creatine weight gain: what’s normal, what’s not, and how to stay in control

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 11, 2025 · 10 min read

Creatine can move the scale, especially early on. Here’s what the best studies show about creatine weight gain in men, why it happens, what it means for performance and body composition, and how to use creatine without getting blindsided by your weigh-ins. “Most guys panic when the scale jumps after starting creatine. In most cases, ...

Ranking the healthiest cut of steak for building muscle and managing weight

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Dec 10, 2025 · 11 min read

Red meat has a controversial reputation, but the right cut provides essential amino acids and micronutrients without the caloric surplus. Here is a breakdown of the leanest cuts of beef and how to fit them into a performance nutrition plan. “Steak is often demonized in diet culture, but for men focused on strength and recovery, ...