If you’re serious about building muscle or losing fat, your first meal of the day matters more than you think. While many gym-goers focus on total daily protein intake, research shows that when you eat protein can be just as important—especially first thing in the morning. Yet, many people eat a carb-heavy breakfast that lacks […]
Should You Be Eating More Protein at Breakfast? Read More »
Carb cycling has become one of the hottest nutrition strategies among gym-goers aiming to build muscle and lose fat. Unlike traditional low-carb or high-carb diets, carb cycling involves alternating between high-carb, moderate-carb, and low-carb days based on your training schedule. The goal is to strategically use carbohydrates to maximize energy, boost performance, and promote fat
Carbs Cycling: A Body Composition Strategy That’s Catching Fire Read More »
In the world of fitness nutrition, few topics have stirred as much recent debate as seed oils. From viral TikTok videos to controversial Reddit threads, health influencers are calling out seed oils like soybean, canola, and sunflower as the “new sugar”—blamed for everything from weight gain to chronic inflammation. But what does the science say,
Are Seed Oils Bad for You? What Gym-Goers Need to Know Read More »
Artificial sweeteners are found in countless products—from sugar-free protein powders and diet sodas to low-carb snacks favored by gym-goers. With the rise of calorie counting and fat loss strategies, fitness-minded individuals often replace sugar with these non-nutritive alternatives. But a common concern remains: do artificial sweeteners negatively affect muscle growth, insulin function, or fat loss
Artificial Sweeteners & Muscle Gain? What Should You Know Read More »
Introduction If you’ve spent any time in the gym or browsing fitness forums like Reddit or the Jefit community, you’ve likely heard the golden rule of protein: consume 1 gram of protein per pound of bodyweight. For years, this recommendation has been passed around as gospel among lifters, athletes, and bodybuilders. But does the science
Protein Myths: Is 1 Gram Per Pound Really Necessary? Read More »
Introduction After you crush a workout, what you eat next can either maximize your gains—or leave your muscles under-fueled. One of the most debated questions on Reddit and in the JEFIT community is whether you should reach for protein or carbs first. With so much conflicting advice floating around, it’s time to break down what
Post-workout: Carbs vs. Protein – What Should You Really Eat? Read More »
Fasted cardio has become one of the most talked-about trends in gyms, especially among those chasing fat loss. The concept is simple: perform your cardio session on an empty stomach, typically in the morning before breakfast, to supposedly burn more fat. But is there science to back it up? And more importantly—does it work for
Is Fasted Cardio Really Better for Fat Loss? Read More »
Introduction Looking to break through a muscle-building plateau or get more out of your high-protein diet? Protein cycling might be the smart strategy you’ve been missing. This trending nutrition method—backed by emerging science—revolves around alternating high-and low-protein days to potentially improve muscle gains, metabolic health, and overall performance. Whether you’re a seasoned lifter or just
Protein Cycling: The Muscle Hack You Haven’t Tried Read More »
Introduction Creatine is one of the most widely researched and trusted supplements in the fitness industry. While often associated with bodybuilders and powerlifters, creatine offers benefits for all kinds of exercisers — from the casual gym-goer to elite athletes. On a personal note, I started taking the supplement again myself for recovery, cognitive purposes and
Creatine for Everyone: The Supplement Backed by Science Read More »
Introduction When it comes to strength training, performance in the gym isn’t just about sets, repetitions, or programming—it starts long before you ever pick up a weight. Proper pre-workout nutrition can be the difference between a sluggish session and a PR-shattering workout. Whether you’re training to build muscle, increase strength, or improve endurance, the food
Fueling Strength Workouts: Best Pre-Workout Nutrition Strategies Read More »
Supplements are now a billion-dollar industry, with athletes and fitness enthusiasts turning to everything from protein powders to fish oil in hopes of building muscle and speeding recovery. But with so many options—and plenty of hype—how do you know what actually works? If you’re already taking a basic multivitamin and omega-3 supplement, you may be
Do You Really Need Supplements to Build Muscle? Read More »
Introduction There was a thought-provoking article published in the New York Times this week, titled Do We Age Steadily, or in Bursts? New technologies are giving scientists a better understanding of how the process actually works. As someone in the middle of these age groups, I get what the author, Mohana Ravindranath, so eloquently writes
How to Slow Aging: Science-Backed Tips to Stay Strong and Sharp Read More »
