All articles (1201)
Everything we have written so far, from the first day in the gym to advanced programming.
Breakfast Before a Morning Workout: What to Eat and When
Exact meals and numbers for early training: what to eat three hours, one hour and fifteen minutes before, and when fasted training actually makes sense.
5 min read
A 3,000-Calorie Meal Plan for Gaining Mass
A concrete 3,000-calorie meal plan with exact gram amounts, macro targets, and clear rules for adjusting intake when the scale stops moving.
5 min read
How to Build an 1800-Calorie Meal Plan for Fat Loss
How to split 1800 calories into protein, fat and carbs, a full sample day with grams and calories, and what to change when the scale stalls.
6 min read
Beetroot for people who train: nutrition and timing
What beetroot actually does for training: nutrition per 100 g, the nitrate dose that works, when to eat it before a session, and who it barely helps.
5 min read
Carrots When You Train: The Numbers and the Timing
Carrot calories, fibre and beta-carotene in real numbers, why it needs a little fat, how to time it around training and how much is too much.
5 min read
Tomatoes When You Train: Nutrition Numbers and Timing
How many calories, potassium and lycopene a tomato actually has, why cooked beats raw, and when to eat it around training without bloating.
4 min read
Cabbage for people who train: what is in it and when to eat it
How many calories, grams of fiber and vitamins cabbage actually delivers, how sauerkraut differs, and when to eat it around training without getting bloated.
5 min read
Broccoli when you train: what it actually gives you and when to eat it
Broccoli's nutrition per 100 g, how much to eat daily, when to eat it around training, and how to cook it so the vitamin C doesn't end up in the water.
5 min read
Honey and training: nutrition facts and when to eat it
How many calories and sugars a tablespoon of honey holds, when to take it before or after a session, and what daily amount makes sense if you train.
5 min read
Spinach for people who train: what it actually gives you and when to eat it
What spinach really delivers in iron, potassium and nitrates, when to eat it around training, and how to cut oxalates, all with concrete gram amounts.
6 min read
Dark Chocolate and Training: Nutrition Facts and When to Eat It
How many calories, how much magnesium and caffeine dark chocolate actually has, what a realistic portion looks like, and when to eat it around training.
5 min read
Peanut Butter and Training: Nutrition Facts and When to Eat It
The real calories, protein and fat in peanut butter, what a tablespoon actually weighs, and which meals to put it in when you train, with concrete numbers.
5 min read
Olive Oil When You Train: The Numbers and When to Eat It
Exact calories and fat per tablespoon, how much olive oil per day actually makes sense, and how to time it around your training sessions.
5 min read
Almonds When You Train: What You Get and When to Eat Them
Exact numbers for a 30 g serving, why almonds are not a post-workout protein source, and the times of day when they actually fit your training.
5 min read
Walnuts When You Train: Real Numbers and When to Eat Them
Exact calories, fats and minerals in a walnut serving, plus when to eat them around training, how much per day and how to keep them from going rancid.
5 min read
Avocado for people who train: the actual numbers and when to eat it
What a medium avocado really gives you in calories, fat, fibre and potassium, how much to eat for your goal, and when it belongs in your day.
6 min read
Blueberries and Training: The Nutrition Numbers, Portions, and When to Eat Them
The actual calorie, fibre and anthocyanin numbers for blueberries, the portions used in recovery research, and where they fit in your day around training.
5 min read
Bananas for people who train: nutrition facts and when to eat them
Exact calories, carbs and potassium in a banana, when to eat one before and after training, and the signs that mean you should ask a doctor.
5 min read
Apples for people who train: what you actually get and when to eat one
What a medium apple really gives you in calories, sugar and fibre, when to eat one around training, and how many a day make sense while you are cutting.
5 min read
Sweet Potato for People Who Train: The Numbers and the Timing
Exact calories, carbs, potassium and vitamin A in sweet potato, how cooking changes its glycemic index, and how much to eat before and after training.
5 min read
Whole Grain Bread When You Train: Numbers and Timing
How many calories, carbs and grams of fibre whole grain bread actually has, how many slices a day, and when to eat them around training.
5 min read
Pasta and Training: Nutrition Facts, Portions, and When to Eat It
Exact carb, protein and calorie numbers for pasta, realistic portion sizes, and when to eat it before and after training, all in grams per kilogram.
5 min read
Rice When You Train: The Numbers, the Portions and the Timing
Exact numbers for white and brown rice, how many grams of carbs you need per kilo of bodyweight, and when to eat rice around your training sessions.
6 min read
Potatoes When You Train: The Numbers and the Right Timing
How many calories, carbs and potassium a potato actually has, how cooking changes those numbers, and how many grams to eat before and after training.
5 min read