Nutrition (97)
Protein, carbs, fats, meal timing and simple eating that you can keep up.
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
Oats for people who train: the numbers and the timing
How many calories, protein and fibre are in 100 g of oats, how much belongs in one meal, and when to eat them around training, all with concrete numbers.
4 min read
Seitan for lifters: the numbers, the pairings, and the timing
What seitan actually delivers per 100 g, why lysine is its weak spot, what to pair it with, and how to time it around training — all in real numbers.
5 min read
Quinoa for people who train: the numbers and when to eat it
Quinoa's real nutrition numbers, how much usable protein it actually gives you, and exactly when to eat it around training, with concrete portions.
5 min read
Tempeh for people who train: the numbers and the timing
How much protein, fat and fibre tempeh actually delivers, what a realistic portion looks like, and when to eat it around training — in grams and minutes.
5 min read
Tofu for people who train: what it actually gives you and when to eat it
How much protein, calcium and calories tofu really has, how much to eat per day, when to fit it around training, and how to cook it so it is not mushy.
5 min read
Beans When You Train: The Numbers and the Right Timing
What a serving of beans actually gives you in protein and fiber, how to time it around training, and how to cook them so they do not wreck your gut.
5 min read
Chickpeas for people who train: the numbers and when to eat them
Exact protein, fibre and calorie numbers for a serving of chickpeas, when to eat them around training, and how much to eat without bloating.
5 min read
Lentils for people who train: what is in them and when to eat them
How much protein, iron and fibre lentils actually deliver, when to eat them around training, and how to cut the bloating, all with concrete numbers.
6 min read
Cheese When You Train: Nutrition Numbers and When to Eat It
Protein, fat, sodium and calcium numbers for common cheeses, plus practical timing around training, before bed and while cutting calories.
5 min read
Milk when you train: what you actually get and when to drink it
Exact protein, calcium and calorie numbers per glass of milk, when to drink it around training, and what to do if it bloats you.
5 min read
Curd Cheese (Skuta) for People Who Train: Nutrition Facts and When to Eat It
How much protein, fat and calories 100 g of curd cheese actually gives you, how to fit it around training, and how much to eat per day.
5 min read
Greek Yogurt When You Train: Nutrition Facts and When to Eat It
How much protein Greek yogurt actually has, how much to eat per meal, and which points in the day it makes the most sense if you lift — with real numbers.
6 min read
Mackerel for people who train: nutrition facts and timing
Exact protein, omega-3 and vitamin D numbers for mackerel, how many portions a week to aim for, and why it does not belong in your pre-workout meal.
5 min read
Eggs for people who train: what you actually get and when to eat them
How much protein, fat and micronutrients an egg gives you, how many a day makes sense, and when to time them around training, breakfast and sleep.
5 min read
Salmon for people who train: what's actually in it and when to eat it
How much protein, omega-3 and vitamin D you get from 100 g of salmon, how many portions a week you need, and when to eat it around training.
4 min read
Tuna for people who train: the actual numbers and when to eat it
How much protein, fat and mercury a can of tuna really holds, how much is sensible per week, and how to fit it around training - all with concrete numbers.
5 min read
Pork for Lifters: The Numbers and When to Eat It
Protein, fat and calorie numbers for every pork cut, how much to eat per meal, how to time it around training, and where the safe limits sit.
5 min read
Beef for people who train: the numbers and the timing
How much protein, iron and zinc beef actually delivers, how much to eat per week, and where to place it around training, with concrete gram amounts.
5 min read
Chicken for people who train: the numbers, the amounts, the timing
Exact protein, fat and calorie numbers for chicken per 100 g, how much to eat per day, how to time it around training, plus safe cooking and storage rules.
5 min read
What to eat before and after training
How long before training to eat, what to do if you train early, whether the anabolic window exists, and which post-workout meal actually helps.
2 min read