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 »
Introduction The amount of bodyweight someone carries does not distinguish between muscle and fat weight. Overall bodyweight does not paint a true picture of how well someone is doing regarding their diet and exercise. For example, when someone steps onto the scale, it tell them an overall weight, say 227 pounds. The real focus, though,
How to Easily Calculate Your Muscle Mass and Fat Read More »
Introduction As someone who works hard to stay strong, fit and muscular, you most likely have tried a protein drink at some point. With that said, it probably contained whey or casein protein right? Did you know that these two high-quality proteins can play very different roles? Especially as we age and when it comes
Whey vs. Casein: What’s the Best Protein for Building Muscle Read More »
Introduction Many fitness enthusiasts looking to achieve a lean midsection question whether they should limit high-fructose fruits like bananas in favor of low-fructose options such as strawberries and blueberries. The Harvard University’s 5-a-Day plan recommends consuming a combination of five servings of fruits and vegetables daily, but does this align with the latest scientific research
Is There Validity to Eating Less Natural Sugar from Fruit? Read More »
Introduction In the world of fitness and nutrition, metabolic flexibility is gaining traction as a key strategy to enhance performance, fat loss, and overall health. This concept refers to the body’s ability to efficiently switch between carbohydrates and fats as fuel sources based on activity levels. One of the best ways to develop metabolic flexibility
Unlocking Metabolic Flexibility: Optimize Performance and Fat Loss Read More »
Introduction If you’re serious about fitness and bodybuilding, getting the right vitamins is just as important as your workouts. While a multivitamin like fish oil (Omega-3) can help with inflammation and general health, certain vitamins play a crucial role in muscle protein synthesis, recovery, and performance. Below are the top vitamins backed by scientific research
Best Science-Backed Vitamins for Muscle Growth & Recovery Read More »
