Research consistently supports the idea that spreading protein intake evenly throughout the day helps maximize muscle protein synthesis (MPS) and supports recovery after strength training. The current literature suggests that 25–35 grams of high-quality protein per meal is ideal for most adults, particularly for athletes and bodybuilders who are training regularly (Moore et al., 2012; […]
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Tracking your macros—protein, carbohydrates, and fats—is one of the most effective ways for bodybuilders and gym-goers to fuel their performance, support recovery, and stay on track with physique goals. Whether you’re bulking, cutting, or maintaining, understanding how to set your macro targets and knowing what’s in the food you eat is critical to long-term success.
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Fueling your body properly before and after a strength workout—especially early in the morning—can be a game-changer for muscle building, energy, and recovery. Whether you lift heavy or stick to bodyweight training, eating the right foods at the right time is essential to optimize performance and results. Pre-Workout Breakfast: Fueling Your Morning Strength Session A
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A recent New York Times article emphasized the importance of sustainable, joyful, and evidence-based eating habits. Whether you’re training for strength, weight loss, or general health, these five foundational nutrition tips can help transform how you fuel your body and enjoy your meals. Here’s how each principle works—and what the science says. Top Five Nutrition
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When it comes to post-workout nutrition, sugar often gets a bad rap. But is it always harmful—especially right after a hard training session? The answer depends on the type of workout you did, your recovery goals, and the overall quality of your diet. Surprisingly, science suggests that small amounts of added sugar may actually support
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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
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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
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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,
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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
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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
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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
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