FitProven
Fitness Claims
Request a claimCaffeine supplementation improves exercise performance
100% Strongly SupportedCaffeine is the world's most widely consumed psychoactive substance and one of the most researched ergogenic aids in sports science. The cla...
Creatine monohydrate improves strength and power output
100% Strongly SupportedCreatine monohydrate is one of the most extensively studied sports supplements. The claim is that regular creatine supplementation (typicall...
Full range of motion is better than partial reps for hypertrophy
100% Strongly SupportedA common training recommendation is that exercises should be performed through a full range of motion rather than partial repetitions to max...
Training each muscle 3+ times per week is better than once
100% Strongly SupportedThe claim is that training each muscle group with a higher frequency (3 or more times per week) produces greater hypertrophy than a traditio...
Lateral raises are the best exercise for lateral deltoids
100% Strongly SupportedA common recommendation in bodybuilding is that dumbbell lateral raises are the superior exercise for targeting the lateral (middle) head of...
Higher protein intake increases muscle growth
100% Strongly SupportedThe claim is that consuming higher amounts of dietary protein (typically 1.6-2.2 g/kg/day) leads to greater increases in muscle mass during ...
Sleep quality significantly affects muscle growth
100% Strongly SupportedThe claim is that adequate sleep quality and duration (typically 7-9 hours per night) plays a critical role in muscle growth and recovery fr...
Foam rolling improves recovery and reduces muscle soreness
80.6% Strongly SupportedFoam rolling (self-myofascial release) has become a ubiquitous recovery tool in gyms worldwide. The claim is that foam rolling after exercis...
Cold showers and cold water immersion improve exercise recovery
70.4% SupportedThe claim is that cold water immersion (CWI) or cold showers after exercise reduce muscle soreness (DOMS), decrease inflammation, and speed ...
Training to muscular failure maximizes muscle hypertrophy
60.3% SupportedThe claim that taking every set to complete muscular failure (inability to complete another rep) is necessary or optimal for maximizing musc...
BCAA supplements are worth taking for muscle growth
42.9% Mixed EvidenceBranched-chain amino acids (BCAAs — leucine, isoleucine, and valine) are widely marketed as supplements that promote muscle protein synthesi...
Intermittent fasting burns more fat than regular eating patterns
28.2% Weakly SupportedIntermittent fasting (IF) protocols such as 16:8 or alternate-day fasting have surged in popularity as fat loss strategies. The claim is tha...
The anabolic window requires protein within 30 minutes post-workout
21.9% Weakly SupportedThe "anabolic window" theory claims that consuming protein within a narrow window (typically 30-60 minutes) after resistance exercise is cri...
You can target fat loss in specific body areas
0% Not SupportedA persistent fitness myth is that performing exercises targeting a specific body part (e.g., crunches for belly fat) will reduce fat in that...
Static stretching before exercise prevents injuries
0% Not SupportedA widespread belief in fitness that performing static stretching before exercise reduces the risk of musculoskeletal injuries during the act...