All articles (645)
Everything we have written so far, from the first day in the gym to advanced programming.
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
Chlorella: what it actually does, dosing, and whether it is worth it
What chlorella actually does in the body, how many grams a day the research uses, who should avoid it, and how to test in eight weeks if it helps you.
5 min read
Spirulina: what it actually does, the dose, and whether it is worth it
What spirulina actually does according to clinical trials, the dose that makes sense, how long a fair test run takes, and when to ask a doctor first.
6 min read
Turmeric: what it actually does, what dose, and whether it is worth it
What curcumin really does for joint pain and recovery, how many milligrams a day you need, why absorption matters, and when to skip it entirely.
5 min read
Tyrosine: What It Actually Does, Dosing, and Whether It Is Worth It
What tyrosine really does in the body, the situations where it helps, how many grams and when to take it, and when it is a waste of money.
5 min read
Taurine: what it actually does, how much to take, and whether it is worth it
What taurine actually does for training and health, how many grams a day make sense, when to take it, and who is better off skipping it entirely.
5 min read
Beetroot juice and nitrates: what they actually do, the dose, and whether it's worth it
What beetroot juice nitrates actually do for training, the exact dose in milligrams, when to take it, and who gets little out of it.
5 min read
Sodium Bicarbonate: What It Actually Does, How Much, and Whether It's Worth It
What sodium bicarbonate actually does to fatigue, the dose per kilogram that works, how to avoid the gut problems, and when you should skip it.
6 min read
Electrolytes: What They Actually Do, Dosage, and Whether They're Worth It
What electrolytes really do, how much sodium and magnesium you lose in sweat, exact doses per litre, and when a supplement is simply wasted money.
5 min read
CLA: what it actually does, the dose, and whether it makes sense
What CLA really does for body composition, the doses actually used in trials, the side effects worth tracking, and when your money is better spent elsewhere.
5 min read