Nutrition

The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.

BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.

BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.

Beta-alanine is an amino acid that raises muscle carnosine and can help buffering in efforts of ~1–4 minutes; tingles (paresthesia) are common.

Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.

Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.

Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.

A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.

A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.

Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.

Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.

Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.

Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.

Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.

A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.

Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.

Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.

Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.

Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.

Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.

Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.

A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.

Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.

Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.

Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.

Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.

Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.

NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.

Omega-3 fats (EPA/DHA) support general health; in athletes they are discussed for recovery and inflammation — food first, then supplements if needed.

The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.

The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.

Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.

Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.

A refeed is a planned short increase in calories (often carbs) during a fat-loss phase to support training, hormones and adherence.

TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.

Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.