Research Library
Evidence-based references backing the app's recommendations
Why this library exists
Every number shown in the app — protein targets, RPE scales, calorie formulas, rest recommendations — comes from peer-reviewed sports science. This library links each recommendation to its source so you can verify the reasoning, dig deeper, or challenge it.
Macros, protein, TDEE, timing
Protein Intake for Strength Training
Evidence-based protein targets, per-meal distribution, quality, and timing for muscle growth and strength.
TDEE & Macro Target Calculations
How the app calculates calorie and macronutrient targets using Mifflin-St Jeor BMR and activity multipliers.
Sleep, stress, deloads
Progressive overload, RPE, programming
Deload Weeks
Planned recovery weeks to dissipate accumulated fatigue and maximize long-term progress.
Progressive Overload
The foundational principle of strength training — how to systematically challenge muscles to grow stronger.
RPE (Rate of Perceived Exertion)
The 1-10 scale used to gauge training intensity and auto-regulate load from set to set.
Coming soon
The following deep-dive research is planned (see Phase 13 in execution plan):
- • Exercise database per muscle group with progression ladders
- • Variations by age, sex, and capability
- • Micronutrients for strength training
- • Injury prevention protocols
- • Periodization models