Nutrition
Intermittent fasting: what the evidence says and who it suits
Fasting is not metabolic magic: it is an adherence tool. Here is what studies actually show and how to apply it if you lift.
8 min readAll levels
Category
Nutrition
Protein, macros and real meals to support your training.
Nutrition
How much protein do you need per day for your goal
From 1.2 to 2.4 g per kilo: the range depends on your goal and age. Here are the numbers, the distribution and the best sources.
7 min readAll levels
Nutrition
15 easy high-protein meals (with real gram counts)
Hitting 150 g of protein a day is easy once you have a repertoire. These 15 meals deliver 30 g or more each, with no complicated cooking.
7 min readAll levels
Nutrition
Hydration and performance: how much water you actually need
Losing 2% of bodyweight in sweat already hurts performance. Here is how much to drink, when, and with which electrolytes.
6 min readAll levels