Category Archives: Sports Nutrition

Plan body recomposition with practical training, food and tracking decisions, including how to judge progress when your scale weight barely changes.

Plan a lean bulk with a modest calorie surplus, realistic weight tracking, protein-rich meals and clear rules for adjusting food as training progresses.

Understand caffeine amounts, how to count coffee and pre-workout together, and when skipping caffeine is the better choice for your training.

Plan carbohydrates around a lifting session with practical meal examples, timing choices and adjustments for early starts or a calorie deficit.

Calculate a practical protein range, divide it across meals and understand why the upper end is not a compulsory target for every lifter.

Understand creatine monohydrate, daily dosing versus loading, early water-weight changes and what to check before buying a supplement.

Build a hydration routine for lifting, estimate sweat loss with a worked example and avoid forcing a fixed amount of water during every workout.

Choose pre-workout meals and snacks for early mornings, lunch breaks and evening lifting, with practical adjustments for hunger and digestion.

Learn how to use weekly weight averages, interpret smart-scale body-fat estimates cautiously and track progress without reacting to daily noise.

Estimate maintenance calories, test a modest surplus and adjust using body-weight trends and gym performance, with a clear worked example.