Topic

Nutrition

Evidence-based nutrition advice for lifters. Covers macros, meal timing, calorie targets for bulking and cutting, protein intake, and practical meal plans you can actually stick to.

70 articles

Nutrition

High Protein Meal Prep Ideas for Busy Lifters

You do not need to spend your entire Sunday in the kitchen to eat well. Here are the meal prep strategies that actually work for people with real jobs and real lives.

9 min·Jeff·Feb 10, 2026

Nutrition

How to Eat Enough Protein Without Supplements

Protein powder is convenient, but you do not need it. Here is how to hit 150 to 200 grams of protein per day from real food alone.

9 min·Jeff·Feb 10, 2026

Nutrition

Best Pre-Workout Foods: What to Eat Before the Gym

Forget pre-workout supplements for a minute. The food you eat before training matters more than any powder, and most people get it completely wrong.

8 min·Jeff·Feb 10, 2026

Nutrition

Alcohol and Muscle Growth: How Drinking Affects Your Gains

Nobody wants to hear this, but alcohol is probably hurting your progress more than you think. Here is exactly how much damage it does and where the line is.

9 min·Jeff·Feb 10, 2026

Nutrition

How to Count Macros Without Going Crazy

Macro counting works, but most people make it way too complicated and end up quitting after two weeks. Here is the sane approach.

9 min·Jeff·Feb 10, 2026

Nutrition

Best Foods for Recovery After a Hard Workout

What you eat after training matters more than most supplements. Here are the specific foods that speed up recovery and the science behind why they work.

8 min·Jeff·Feb 10, 2026

Nutrition

Dirty Bulk vs Clean Bulk: Which Actually Works Better?

The internet is split on this one. Some say eat everything in sight. Others say count every macro. Here is what actually happens with each approach and who should use which.

9 min·Jeff·Feb 10, 2026

Nutrition

Caffeine and Exercise Performance: How Much Is Too Much?

Caffeine is the most widely used performance enhancer on the planet. Here is exactly how much to take, when to take it, and where the point of diminishing returns kicks in.

8 min·Jeff·Feb 10, 2026

Nutrition

Water Intake for Lifters: How Much You Actually Need

The one gallon per day rule is everywhere. But is it actually based on anything? Here is what the science says and how to figure out your real hydration needs.

8 min·Jeff·Feb 10, 2026

Nutrition

How Much Protein Do You Really Need?

Science-based protein recommendations that cut through the supplement industry noise.

8 min·Jeff·Jul 20, 2024

Nutrition

Intermittent Fasting 101: A Beginner's Guide to Time-Restricted Eating

Read our comprehensive guide on intermittent fasting 101: a beginner's guide to time-restricted eating.

4 min·Jeff·Aug 20, 2024

Nutrition

How to Calculate Your Macros for Weight Loss and Muscle Gain

Read our comprehensive guide on how to calculate your macros for weight loss and muscle gain.

4 min·Jeff·Aug 20, 2024

Nutrition

Whey vs. Casein vs. Plant Protein: Which is Best for Your Fitness Goals?

Read our comprehensive guide on whey vs. casein vs. plant protein: which is best for your fitness goals?.

4 min·Jeff·Aug 20, 2024

Nutrition

Top 20 High-Protein, Low-Calorie Foods for Weight Management

Read our comprehensive guide on top 20 high-protein, low-calorie foods for weight management.

3 min·Jeff·Aug 20, 2024

Nutrition

Meal Prep for Beginners: 7-Day Plan for Healthy Eating on a Budget

Read our comprehensive guide on meal prep for beginners: 7-day plan for healthy eating on a budget.

4 min·Jeff·Aug 20, 2024

Nutrition

Understanding Your BMR and TDEE: How Many Calories Should You Really Eat?

Read our comprehensive guide on understanding your bmr and tdee: how many calories should you really eat?.

4 min·Jeff·Aug 20, 2024

Nutrition

Keto vs. Paleo vs. Mediterranean: Which Diet is Best for You?

Read our comprehensive guide on keto vs. paleo vs. mediterranean: which diet is best for you?.

4 min·Jeff·Aug 20, 2024

Nutrition

How Much Of A Calorie Surplus To Gain Muscle?

Discover the ideal calorie surplus for maximum muscle growth with minimum fat gain in 2024. Learn how to set up your bulk for optimal results.

1 min·Jeff·Aug 29, 2024

Nutrition

Should I Drink Protein Shakes While Cutting?

Discover if protein shakes are beneficial when cutting for weight loss. Learn how they can preserve muscle, fight cravings & boost results. Get the best tips for incorporating shakes into your 2024 cut.

1 min·Jeff·Aug 31, 2024

Nutrition

Nutrition Myths Debunked: Separating Fact from Fiction in Diet Culture

Read our comprehensive guide on nutrition myths debunked: separating fact from fiction in diet culture.

4 min·Jeff·Aug 20, 2024

Nutrition

Mindful Eating: Techniques to Improve Your Relationship with Food

Read our comprehensive guide on mindful eating: techniques to improve your relationship with food.

4 min·Jeff·Aug 20, 2024

Nutrition

Bulking on a Budget: Cost-Effective Meal Plans for Muscle Gain

Read our comprehensive guide on bulking on a budget: cost-effective meal plans for muscle gain.

4 min·Jeff·Aug 20, 2024

Nutrition

Is Beef Protein Isolate Better Than Whey Isolate?

Discover the key differences between beef and whey protein powders. Learn about bioavailability, amino acid profiles, fat & sugar content, and long-term effects on muscle growth. Make an informed choice for your 2024 gains!

8 min·Jeff·Aug 29, 2024

Nutrition

Pea Protein vs. Soy Protein: Which Plant-Based Option is Superior?

As the popularity of plant-based diets continues to rise, two protein sources have emerged as front-runners: pea protein and soy protein. For many health-conscious consumers, the question is, which plant-based option is superior?

4 min·Jeff·Aug 20, 2024

Nutrition

7-Day Meal Plan for Lean Bulking: 3000 Calorie Diet

Read our comprehensive guide on 7-day meal plan for lean bulking: 3000 calorie diet.

5 min·Jeff·Aug 20, 2024

Nutrition

Egg White Protein: Benefits, Uses, and Comparison to Other Proteins

Read our comprehensive guide on egg white protein: benefits, uses, and comparison to other proteins.

4 min·Jeff·Aug 20, 2024

Nutrition

How to Read Protein Powder Labels: Understanding Ingredients and Claims

Read our comprehensive guide on how to read protein powder labels: understanding ingredients and claims.

3 min·Jeff·Aug 20, 2024

Nutrition

Post-Workout Protein Window: Myth or Crucial for Muscle Growth?

Read our comprehensive guide on post-workout protein window: myth or crucial for muscle growth?.

3 min·Jeff·Aug 20, 2024

Nutrition

The Truth About Proprietary Blends in Protein Supplements

Read our comprehensive guide on the truth about proprietary blends in protein supplements.

3 min·Jeff·Aug 20, 2024

Nutrition

Protein Supplements for Vegetarians: Ensuring Complete Nutrition

Read our comprehensive guide on protein supplements for vegetarians: ensuring complete nutrition.

3 min·Jeff·Aug 20, 2024

Nutrition

Protein Cycling: Can Varying Your Intake Boost Muscle Growth?

Read our comprehensive guide on protein cycling: can varying your intake boost muscle growth?.

3 min·Jeff·Aug 20, 2024

Nutrition

Hemp Protein: The Complete Guide to This Plant-Based Powerhouse

Read our comprehensive guide on hemp protein: the complete guide to this plant-based powerhouse.

4 min·Jeff·Aug 20, 2024

Nutrition

Protein Shakes for Breakfast: Pros, Cons, and Nutritional Impact

Read our comprehensive guide on protein shakes for breakfast: pros, cons, and nutritional impact.

3 min·Jeff·Aug 20, 2024

Nutrition

Top 10 Protein Bars Actually Worth Buying: Taste and Nutrition Reviewed

Read our comprehensive guide on top 10 protein bars actually worth buying: taste and nutrition reviewed.

4 min·Jeff·Aug 20, 2024

Nutrition

Grass-Fed vs. Regular Whey Protein: Is There a Significant Difference?

Read our comprehensive guide on grass-fed vs. regular whey protein: is there a significant difference?.

4 min·Jeff·Aug 20, 2024

Nutrition

Protein for Weight Loss: How Much and What Types Work Best?

Read our comprehensive guide on protein for weight loss: how much and what types work best?.

4 min·Jeff·Aug 20, 2024

Nutrition

Best Time to Take Creatine: With Protein or Separately?

Read our comprehensive guide on best time to take creatine: with protein or separately?.

3 min·Jeff·Aug 20, 2024

Nutrition

Protein Powder vs. Whole Food Protein: Pros and Cons for Muscle Building

Read our comprehensive guide on protein powder vs. whole food protein: pros and cons for muscle building.

3 min·Jeff·Aug 20, 2024

Nutrition

Protein Supplements for Seniors: Maintaining Muscle Mass as You Age

Read our comprehensive guide on protein supplements for seniors: maintaining muscle mass as you age.

3 min·Jeff·Aug 20, 2024

Nutrition

DIY Protein Shakes: 20 Delicious Recipes for Every Diet

Read our comprehensive guide on diy protein shakes: 20 delicious recipes for every diet.

4 min·Jeff·Aug 20, 2024

Nutrition

Whey Protein Side Effects: Separating Truth from Hype

Read our comprehensive guide on whey protein side effects: separating truth from hype.

3 min·Jeff·Aug 20, 2024

Nutrition

Protein Absorption: Maximizing Uptake and Utilization in the Body

Read our comprehensive guide on protein absorption: maximizing uptake and utilization in the body.

3 min·Jeff·Aug 20, 2024

Nutrition

How to Choose the Right Protein Powder: A Buyer's Guide

Read our comprehensive guide on how to choose the right protein powder: a buyer's guide.

3 min·Jeff·Aug 20, 2024

Nutrition

Protein Myths Debunked: Separating Fact from Fiction in Supplement Marketing

Read our comprehensive guide on protein myths debunked: separating fact from fiction in supplement marketing.

4 min·Jeff·Aug 20, 2024

Nutrition

Protein Quality: Understanding PDCAAS and DIAAS Scores

Read our comprehensive guide on protein quality: understanding pdcaas and diaas scores.

4 min·Jeff·Aug 20, 2024

Nutrition

Plant-Based Protein Powders: A Comprehensive Guide for Vegans and Vegetarians

Read our comprehensive guide on plant-based protein powders: a comprehensive guide for vegans and vegetarians.

4 min·Jeff·Aug 20, 2024

Nutrition

Best Protein Powders for Weight Loss: Top 10 Products Reviewed

Read our comprehensive guide on best protein powders for weight loss: top 10 products reviewed.

4 min·Jeff·Aug 20, 2024

Nutrition

Whey Protein Isolate vs. Concentrate: Differences, Benefits, and Uses

Read our comprehensive guide on whey protein isolate vs. concentrate: differences, benefits, and uses.

3 min·Jeff·Aug 20, 2024

Nutrition

Top 15 Vegan Protein Sources for Plant-Based Athletes

Read our comprehensive guide on top 15 vegan protein sources for plant-based athletes.

5 min·Jeff·Aug 20, 2024

Nutrition

Complete Guide to Protein Timing: When to Take Protein for Optimal Results

Read our comprehensive guide on complete guide to protein timing: when to take protein for optimal results.

4 min·Jeff·Aug 20, 2024

Nutrition

Understanding Food Labels: How to Make Healthier Choices at the Grocery Store

Read our comprehensive guide on understanding food labels: how to make healthier choices at the grocery store.

4 min·Jeff·Aug 20, 2024

Nutrition

Plant-Based Protein Sources: Complete Guide for Vegetarians and Vegans

Read our comprehensive guide on plant-based protein sources: complete guide for vegetarians and vegans.

4 min·Jeff·Aug 20, 2024

Nutrition

Nutrient Timing: Does When You Eat Matter as Much as What You Eat?

Read our comprehensive guide on nutrient timing: does when you eat matter as much as what you eat?.

4 min·Jeff·Aug 20, 2024

Nutrition

Bulking with Food Allergies: Alternative Meal Plans for Special Diets

Read our comprehensive guide on bulking with food allergies: alternative meal plans for special diets.

3 min·Jeff·Aug 20, 2024

Nutrition

Nutrient Timing for Muscle Growth: Optimizing Pre and Post-Workout Meals

Read our comprehensive guide on nutrient timing for muscle growth: optimizing pre and post-workout meals.

4 min·Jeff·Aug 20, 2024

Nutrition

The Science of Muscle Growth: Understanding Protein Synthesis and Anabolism

Read our comprehensive guide on the science of muscle growth: understanding protein synthesis and anabolism.

4 min·Jeff·Aug 20, 2024

Nutrition

Carb Backloading: Strategic Carb Intake for Muscle Growth and Fat Loss

Read our comprehensive guide on carb backloading: strategic carb intake for muscle growth and fat loss.

4 min·Jeff·Aug 20, 2024

Nutrition

Top 15 Nutrient-Dense Foods for Clean Bulking

Read our comprehensive guide on top 15 nutrient-dense foods for clean bulking.

4 min·Jeff·Aug 20, 2024

Nutrition

Intermittent Fasting and Muscle Growth: Can You Build Mass While Fasting?

Read our comprehensive guide on intermittent fasting and muscle growth: can you build mass while fasting?.

4 min·Jeff·Aug 20, 2024

Nutrition

Testosterone Boosting Foods for Natural Muscle Growth

Read our comprehensive guide on testosterone boosting foods for natural muscle growth.

3 min·Jeff·Aug 20, 2024

Nutrition

GOMAD Diet: Gallon of Milk a Day for Rapid Weight Gain

Read our comprehensive guide on gomad diet: gallon of milk a day for rapid weight gain.

4 min·Jeff·Aug 20, 2024

Nutrition

Importance of Micronutrients in Muscle Building: Beyond Macros

Read our comprehensive guide on importance of micronutrients in muscle building: beyond macros.

4 min·Jeff·Aug 20, 2024

Nutrition

Post-Workout Nutrition: Best Meals for Muscle Recovery and Growth

Read our comprehensive guide on post-workout nutrition: best meals for muscle recovery and growth.

4 min·Jeff·Aug 20, 2024

Nutrition

Vegan Bulking Diet: Plant-Based Meal Plan for Muscle Gain

Read our comprehensive guide on vegan bulking diet: plant-based meal plan for muscle gain.

4 min·Jeff·Aug 20, 2024

Nutrition

Carb Cycling for Bulking: Optimizing Muscle Growth and Fat Loss

Read our comprehensive guide on carb cycling for bulking: optimizing muscle growth and fat loss.

4 min·Jeff·Aug 20, 2024

Nutrition

Best Protein Sources for Muscle Growth: Complete Guide

Read our comprehensive guide on best protein sources for muscle growth: complete guide.

4 min·Jeff·Aug 20, 2024

Nutrition

The Best Carb Sources for Muscle Building

Read our comprehensive guide on the best carb sources for muscle building.

9 min·Jeff·Aug 20, 2024

Nutrition

How to Deal With Hunger During Intermittent Fasting

Read our comprehensive guide on how to deal with hunger during intermittent fasting.

15 min·Jeff·Aug 20, 2024

Nutrition

Can You Build Muscle on Maintenance Calories

Read our comprehensive guide on can you build muscle on maintenance calories.

9 min·Jeff·Aug 20, 2024

Nutrition

Lean Bulk Macros Minimize Fat Gain While Bulking

Read our comprehensive guide on lean bulk macros minimize fat gain while bulking.

14 min·Jeff·Aug 20, 2024

Browse All Articles