All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Bread and training: which type to pick and how much fits
How many calories, grams of protein and fibre a slice of bread actually gives you, which type to pick around training, and how much fits in a day.
5 min read
Broccoli and greens: fibre, fullness and how much you need
How much fibre, protein and energy a real portion of broccoli gives you, how much green veg you need in a day, and who should eat less of it.
6 min read
Olive oil and dietary fat: how much you actually need
What a tablespoon of olive oil really costs in calories, how much fat your day should hold, and how to fit it in without weighing every drop.
5 min read
Avocado: how many calories it costs and when it is worth it
How many calories, fats and fibre half an avocado really gives you, how to fit it into your day, and who it suits and who it does not.
5 min read
Walnuts, almonds and cashews: what you get for the calories
How much protein, fibre and how many calories a handful of walnuts, almonds or cashews really gives you, and how to fit them into a day that has a limit.
5 min read
Potato or sweet potato: which is the better carb source
What a realistic 200 g portion of potato and sweet potato actually gives you in calories, fibre and potassium, and where the difference genuinely matters.
5 min read
Oats: still the cheapest decent breakfast before training
How much protein, fibre and energy a real portion of oats gives, when to eat it before training, and what to add to push the meal past 30 g of protein.
5 min read
White or brown rice: which one actually suits training better
How many calories, carbs and fibre a real portion of rice gives, when white beats brown around training, and how to fit either one into your day.
5 min read
Tofu and tempeh: the protein numbers and how to make them taste good
What a real portion of tofu and tempeh gives you in protein, fibre and calories, how to cook them so they taste of something, and who should skip soy.
6 min read
Chickpeas, beans and lentils: how much protein you really get
How much protein, fibre and energy a realistic portion of chickpeas, beans and lentils gives you, how to fit them into your day and what to pair them with.
6 min read
Turkey or chicken: how much difference is there really
A straight comparison of protein, calories and fat per realistic portion of turkey and chicken, and when the choice actually changes your day.
5 min read
Lean beef: which cut has the least fat and the most protein
Which beef cut gives you the most protein for the least fat, how much protein survives cooking, and how to fit a 150 g portion into a normal training day.
5 min read
Skyr, quark or cottage cheese: which one is the better protein hit
What skyr, quark and cottage cheese actually give you per pot in protein, calories and sugar, and how to build them into a training day.
6 min read
Salmon and oily fish: the omega-3 in a real portion
What a realistic portion of salmon, sardines or mackerel actually gives you in protein, calories and omega-3, plus how to fit it into a normal week.
5 min read
Five-minute breakfasts with 30 g of protein: three recipes
Three breakfasts you can make in five minutes, each with roughly 30 g of protein, with exact amounts, clear steps and an estimated calorie count per serving.
4 min read
A lunchbox meal that keeps: bulgur salad with chicken
A bulgur, chicken and chickpea salad that survives half a day in a bag: exact amounts, 35 minutes of work and an estimated 41 g of protein per serving.
5 min read
Protein coffee: the recipe and how much protein it really gives
A protein coffee recipe with exact quantities, an estimated nutrition breakdown and an honest look at how much protein one glass actually delivers.
4 min read
Baked pasta with broccoli and chicken: 53 g protein a serving
A baked chicken and broccoli pasta for four: exact quantities, a Greek yoghurt sauce instead of bechamel, and an estimated 53 g of protein per serving.
4 min read
Chicken skewers in yogurt marinade: 53 g protein per serving
A four-serving recipe for chicken skewers in a yogurt marinade, with exact quantities, step-by-step method and an estimate of calories and protein per serving.
5 min read
Lower-fat ćevapi in a frying pan: recipe with 53 g protein per serving
How to cook ćevapi in a pan with 5% fat beef mince: exact quantities, a 12-minute cook and an estimated 370 kcal and 53 g protein per serving.
4 min read
Wholemeal burek with less fat: a homemade recipe
A homemade wholemeal burek with roughly 16 g of fat and 25 g of protein per serving: exact quantities, a step-by-step method and estimated nutrition.
4 min read
Pumpkin soup with Greek yoghurt: a creamy recipe for four
A creamy pumpkin soup with no double cream: Greek yoghurt stirred in off the heat gives body and around 14 g of protein per serving. Ready in 45 minutes.
4 min read
Ilia Topuria: fighter profile — record, titles and rise to the top
A verified profile of Ilia Topuria as of 6 September 2026: a 17-1 record, two UFC titles, career statistics and his standing after the loss to Justin Gaethje.
4 min read
Vegan banana protein pancakes: recipe with 29 g protein
Egg-free, dairy-free banana pancakes with exact quantities, 25 minutes from bowl to plate and an estimated 29 g of protein per serving.
4 min read