Nutrition
What the published evidence actually shows about protein, fibre, dietary patterns, and how food fuels performance and longevity.
NutritionAlkaline Water: What the Evidence Shows
The body’s pH is tightly regulated by kidneys and lungs - ingested water doesn’t shift it. The performance and health claims are…
NutritionBlack Coffee vs. Pre-Workout Powders
Caffeine does 80-95% of the performance work in any pre-workout. Coffee delivers it for a fraction of the cost. The published evidence on th…
NutritionBulking with Food Allergies
Whey, eggs, fish, peanuts off the table doesn’t mean you can’t build muscle. What 1.6-2.2 g/kg (for a 70 kg / 154 lb adult, that…
NutritionCalculating Macros at Restaurants
Restaurant calorie estimates are 15-30% low. Five rules + per-cuisine defaults beat trying to track precisely from menus you can’t ver…
NutritionCarb Cycling: When and How It Actually Works
The version that works is training-load-matched periodisation. The bodybuilding-Instagram ‘high day / low day’ pattern without r…
NutritionCheat Meals vs. Refeed Days
Same calories, very different outcomes. The framing and the timing matter more than the meal - for adherence and for psychology.
NutritionChrononutrition: When You Eat Matters
The same calorie produces different metabolic responses at different hours. Front-loading energy earlier in the day consistently outperforms…
NutritionCoconut water: nature’s sports drink, or marketing?
What the published electrolyte content actually shows, the hydration-equivalence trial data, and where coconut water genuinely beats and los…
NutritionDIY Electrolyte Drinks That Actually Work
Most adults don't need them. For those who do, a kitchen mix matches the WHO oral rehydration formula at roughly 1-3% of the cost of commerc…
NutritionFermented Foods and Gut Health
Stanford’s 10-week Wastyk trial showed measurable inflammation drops. The dose, the foods, and how to read past the ‘fermented&r…
NutritionHealthy swaps for the post-beach BBQ
What the cancer-and-cardiac-risk literature actually says about charred meat and high-fat barbecue staples, the practical lower-risk swaps, …
NutritionHidden Sugars in Healthy Protein Bars
The 30-second label test that separates real protein bars from candy bars wearing fitness labels.
NutritionHigh-Protein Fast-Food Navigation
Travel days, road trips, long workdays. The drive-through is the constraint - here’s how to hit 30-50 g of protein per meal at most No…
NutritionHow Much Protein You Actually Need
The 0.8 g/kg RDA was set as a deficiency floor in the 1970s. Two decades of later research show active adults — and especially older adults …
NutritionHydrating beach fruits: watermelon, citrus, and the fluid-from-food argument
Why fluid from whole foods is metabolically equivalent to bottled water for hydration, the fibre-and-electrolyte bonus, and the practical be…
NutritionHydration Myths: How Much Water You Actually Need
“Eight glasses a day” doesn't have a peer-reviewed origin. The published evidence on actual fluid needs is more nuanced - and mo…
NutritionInsulated coolers: keeping macros safe in summer heat
Food-safety thresholds the FDA and Health Canada actually publish, the time-temperature math that determines safety, and the cooler-engineer…
NutritionMacronutrient Partitioning: Timing Carbohydrates for Workout Efficacy
What the research actually says about carb timing — when it matters, when it doesn't, and the simple rules that out-perform complicated prot…
NutritionMeal prep for a beach picnic: food safety, macros, and the practical kit
How long perishables can safely sit out at beach temperatures, the FDA 2-hour rule, and the meal-prep templates that work for active familie…
NutritionPlant-Based Protein for Athletes
Vegans build muscle equivalently to omnivores when total protein and amino-acid quality are managed. The leucine deficit, the per-meal floor…
NutritionPortable proteins for beach days: bars, jerky, and the satiety question
Why convenient protein sources for outdoor days have improved meaningfully, the satiety vs sugar tradeoff in commercial bars, and what actua…
NutritionPre-surf breakfasts for sustained energy
What the carbohydrate-and-protein evidence supports for 60-90 minute sessions, the timing window, and the practical food picks that don't si…
NutritionRaw vs. Cooked Vegetables
‘Raw is best’ doesn’t survive the bioavailability data. Tomatoes win cooked, peppers win raw, broccoli wants the chop-and-…
NutritionSand-free snacking hacks: the practical engineering
Why grit-in-food is the most-cited beach-day complaint, the food-grade silicone bag and rim-cup options that actually work, and the over-eng…
NutritionSeafood macros: fish vs shellfish, and the omega-3 reality
What the omega-3 evidence supports across fish and shellfish, the mercury-and-contaminant honest read, and the species-specific protein-dens…
NutritionSourdough and the Gut Microbiome: What the Evidence Actually Shows
Slow-fermented sourdough is sold as a microbiome-improving superfood. The published research is more nuanced - and the benefits that survive…
NutritionThe Anabolic Window: What the Evidence Shows
The 30-minute ‘you-must-eat-now’ rule is marketing, not science. The actual window is 3-6 hours either side of training; total d…
NutritionThe Mediterranean Diet: What 25 Years of Trials Show
From the 1999 Lyon Diet Heart Study through PREDIMED (2013, reanalysed 2018) and CORDIOPREV (2022), the Mediterranean dietary pattern has ac…
NutritionThe superfood claims behind seaweed snacks: what the iodine-and-fibre data show
Why seaweed snacks deliver real iodine and trace minerals, the dosing-and-iodine-toxicity considerations, and where the superfood marketing …
NutritionWhy Most Adults Need More Fibre — and How Much
Most North Americans eat half the recommended fibre — and the cost compounds across decades. The 2019 Lancet WHO commission's meta-analysis …
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