Nutrition (97)
Protein, carbs, fats, meal timing and simple eating that you can keep up.
Beans: calories, protein, and how they fit into your diet
How many calories and how much protein beans really have dry, cooked and canned, what a realistic portion looks like, and how to fit them into your daily intake.
5 min read
Calories and Protein in Sarma (and How to Fit It Into Your Day)
A concrete calorie and protein count per cabbage roll, the gap between the classic and lighter versions, and how to fit sarma into a daily intake target.
5 min read
How Many Calories and How Much Protein Are in French Fries, and How They Fit a Diet
Exact calorie, protein and fat numbers for french fries, how frying versus baking changes them, and how to fit a weighed portion into your weekly plan.
5 min read
How Many Calories and How Much Protein Are in a Burger, and How It Fits Your Diet
Real calorie and protein numbers for burgers, how one fits into a cutting or maintenance day, and simple swaps that cut about 500 calories per meal.
5 min read
Pljeskavica: Calories, Protein, and How It Fits Into Your Diet
Real numbers for calories, protein and fat in a pljeskavica, what the bread and sides add, and how to fit it into a cut or a bulk without guessing.
5 min read
Cevapi: Calories, Protein, and How to Fit Them Into Your Diet
Exact calorie and protein numbers for cevapi with flatbread and kajmak, plus how to fit a portion into a cutting or bulking day without guessing.
4 min read
How Many Calories and How Much Protein Is in Pizza (and How to Fit It Into a Diet)
Real calorie and protein numbers for common pizza types and sizes, plus a practical way to fit a whole pizza into your weekly intake without stalling progress.
6 min read
How Many Calories and How Much Protein Is in Burek, and How It Fits a Diet
Real calorie and protein numbers for burek, how much an average bakery portion actually weighs, and three concrete ways to fit it into your daily intake.
5 min read
Is Training Fasted Actually Bad for You?
What really happens when you train on an empty stomach, when it is harmless, when it costs you reps, and a two-week test to see if it suits you.
5 min read
Why I am not hungry after a workout
Why appetite disappears after training, how long it usually lasts, and exactly what to eat when nothing sounds good, plus the red flags worth a doctor visit.
5 min read
Why am I so hungry after training
Why you are ravenous after a workout: glycogen, hormones, fluid loss and sleep, plus concrete gram targets and steps to keep post-training hunger in check.
5 min read
Eating for better sleep: what to change, and when
Concrete numbers for caffeine, alcohol, dinner timing, carbs and magnesium so you fall asleep faster and wake up less, plus when to see a doctor.
5 min read
Eating for Anemia: What Actually Raises Your Iron
How to raise iron through food: which foods and how many milligrams a day, what blocks absorption, how to train while low, and when to see a doctor.
5 min read
How to Eat When You Travel
A practical guide to eating on the road: protein targets, what to pack, how to order in a restaurant, and when a stomach problem needs a doctor.
6 min read
Nutrition for shift work
A practical guide to eating around shift work: when to eat, how much protein, how to time caffeine, and what to pack for a night shift.
6 min read
Eating Out on a Diet: How to Order Without Wrecking the Week
How to handle restaurants while dieting: where the hidden calories are, how to read a menu, real numbers for common dishes, and what to do after a blowout.
5 min read
Vegetarian Eating and Enough Protein: The Numbers That Work
How much protein you actually need without meat, which foods deliver it, and how a full day looks — with exact grams, a sample menu and labs worth checking.
5 min read
Vegan Nutrition and Training: How Much Protein, What to Track, and When to Eat
A practical guide to plant-based eating for people who lift: how much protein you need, which nutrients to track, and how to time meals around training.
5 min read
The Mediterranean Diet for Athletes: How to Adapt It to Training
How to adapt the Mediterranean diet to training: concrete food amounts, carb timing around sessions, and a sample day for a 75 kg athlete.
6 min read
Keto and Strength Training: What You Actually Lose and What You Gain
Concrete numbers for keto and lifting: carb, protein and sodium targets, how to cut training volume for six weeks, and when to see a doctor first.
5 min read
Intermittent Fasting: Who It Actually Makes Sense For
What intermittent fasting really does, which formats exist, who it suits and who it does not, plus concrete numbers for protein, training and tracking.
5 min read
Alcohol and Muscle: What You Actually Lose, and How Much
What alcohol really costs you in muscle, sleep and next-day strength, in grams and calories, plus how to time drinking around your training week.
5 min read
How to Read Calories on a Restaurant Menu
How to read menu calorie numbers, how far off they usually are, how to eyeball a plate when there are none, and how to order so the meal fits your day.
4 min read
Sugar: How Much Is Too Much
How much added sugar per day is actually too much, where it hides in everyday food, and a four-week plan to cut 40 grams without misery.
5 min read