Sports Nutrition Guides
Nutrition guides, supplement reviews, and meal prep recipes for athletes. Science-backed advice for better performance and faster recovery.
Latest articles (401)
Intermittent Fasting Doesn't Beat Calorie Restriction. New Meta-Analyses Make It Clear
A Cochrane review of 22 clinical trials confirms it: intermittent fasting doesn't produce more weight loss than standard calorie restriction. And when calories are controlled, an 8-hour eating window improves nothing. Here's what the 2026 research actually shows, without the hype.
Scientists Found That Cutting Two Amino Acids Burns Fat Like Cold Exposure. Here's What That Actually Means
A February 2026 study found that restricting two amino acids abundant in animal protein activates fat burning nearly as powerfully as cold exposure. It's real science, with important caveats about what mouse studies do and don't tell us about human nutrition.
A Daily Multivitamin Slows Biological Aging. Here's What the COSMOS Study Actually Shows
The COSMOS randomized trial, published in Nature Medicine in March 2026, found that a daily multivitamin slowed biological aging by roughly 4 months over two years. It's a legitimate finding, but the media coverage went far beyond what the data actually supports. Here's what the study really shows and what it means in practice.
Protein in 2026: Prices Are Up, Formats Are Shifting — What You Need to Know
Whey prices are up 8%, plant-based protein is surging, and peptides are emerging. Here's how to spend your supplement budget smartly in 2026.
Mediterranean Diet and Athletic Performance: What 2026 Data Confirms
69% of nutrition experts ranked the Mediterranean diet #1 in 2026. Here's what the data means specifically for athletes training 3–5x per week.
GLP-1 Drugs and Muscle Loss: What the 2026 Research Actually Shows
New 2026 research shows GLP-1 drugs improve body composition despite slight muscle loss. Exercise combined with GLP-1 treatment outperforms either approach alone.
How to Hit 150g of Protein Per Day Without Supplements
Hit 150g of protein daily using only whole foods. A practical meal-by-meal breakdown with real numbers, smart food choices, and zero supplements required.
New US Dietary Guidelines 2025-2030: More Protein, Fewer Processed Foods
The 2025-2030 US Dietary Guidelines, published January 7, 2026, prioritize protein and explicitly target ultra-processed foods for the first time in the guidelines' history.
Whey, casein, plant-based: which protein powder to choose?
Whey, casein, and plant-based proteins compared side by side on amino acids, digestion speed, taste, and cost to help you pick the right one.
Creatine for Women: What the Research Actually Says in 2026
New 2026 RCT data and decades of research confirm creatine benefits women uniquely, from muscle strength to brain health and mood.
How much protein per day to build muscle?
The evidence-based protein target for muscle building is 1.6–2.2g/kg/day. Here's how to calculate your number, distribute meals, and hit your target with real food.
Caloric deficit: how to calculate yours without overthinking it
Learn how to calculate your caloric deficit using TDEE, set the right deficit size, protect muscle with smart macros, and know when it's time to stop cutting.
Plant Protein vs Whey: Which Is Better for Muscle Building?
Whey leads in leucine and absorption, but plant proteins close the gap fast. Here's what the science says about building muscle with both.
Pre and post workout nutrition: what actually matters
The anabolic window is 4-6 hours, not 30 minutes. Here's what pre and post workout nutrition actually does for your performance and recovery.
Casein Before Bed: Does It Actually Help With Muscle Growth?
Casein before bed isn't just marketing. Research shows it boosts overnight muscle protein synthesis and supports long-term muscle growth.
Whey Protein Is Up 13.5% Year Over Year. Here's What That Tells Us
Whey protein sales grew 13.5% year over year, holding 43.3% of the protein supplement market. Clear protein RTDs spiked 34%. Here's what the numbers actually mean.
Whey Concentrate vs Whey Isolate: Which Should You Buy?
Whey concentrate and isolate both build muscle, but the right choice depends on your digestion, budget, and macro goals. Here's how to decide.