Nutrition

A woman is sitting on a yoga mat, drinking a protein shake. She added creatine to her shake as she's currently in the loading phase for creatine.

What is the creatine loading phase?

Our bodies can produce around 1g of creatine daily, next to what we consume through our diet. However, without supplementing, the creatine stores are unlikely to be more than 60-80% filled. Because of this, many athletes use a creatine supplement. Often, they begin with a loading phase for creatine. Let’s have a look at whatContinue reading “What is the creatine loading phase?”

A scoop of creatine on top of creatine

Creatine – The beginner’s guide

Creatine is an extremely popular sports supplement that increases performance in high-intensity exercises. Because of this, it’s used by many athletes who need explosive strength. But what is creatine, is it safe, is it good for beginners, and how do you use it? Let’s find out. What is creatine? Creatine is an amino acid primarilyContinue reading “Creatine – The beginner’s guide”

A measuring cup with creatine, placed on top of creatine.

Does creatine make you gain weight?

Creatine is one of the most popular sports supplements on the market and is used by most athletes, from strength training beginners to professional bodybuilders. While creatine has many benefits, there is some concern that creatine can result in weight gain. But does creatine make you gain weight? If it does, how much will youContinue reading “Does creatine make you gain weight?”

A lean man is tying his shoes, getting ready to run. He knows his BMR and knows that with his current diet, he'll need to add cardio to not gain weight.

BMR calculator – Calculate your daily calorie needs

Knowing how many calories you need to eat is beneficial for most, especially if you lift weights. We need to be in surplus to build muscle mass and gain weight, just as we need to be in a deficit to lose weight. There are different ways to calculate your daily caloric needs, but the easiestContinue reading “BMR calculator – Calculate your daily calorie needs”

A very muscular man is flexing. To get a physique like his, hard workouts won't be enough. You'll have to eat right and hit your macros.

How to set up your macros for weight loss – The beginners guide to macros

Setting up macros – often for weight loss – and counting them is a popular trend in the fitness and health community. While counting calories doesn’t focus on the nutrients in the food, macros counting does. As a beginner, macros counting might seem overwhelming, but it doesn’t have to be. This article explains everything youContinue reading “How to set up your macros for weight loss – The beginners guide to macros”

A man is pushing a sleigh in a gym. He's in good shape because he eat the recommended intake of protein for his goals

The recommended intake of protein – For your goals

Knowing and reaching the daily recommended intake of protein for your goals is crucial whether you’re trying to build or maintain muscle mass. Let’s have a look at how much protein you need to reach your goals. Got the nutrition and need a good workout? 4 muscle building dumbbell workouts How much protein per dayContinue reading “The recommended intake of protein – For your goals”

A man is reaching towards a shaker with whey protein after a workout.

What is whey protein? Everything you need to know about protein powder

We all know that protein is important but most athletes struggle with getting enough through their diet. Many use protein supplements to solve this and whey protein is by far the most popular. But what exactly is whey, is it safe, which kind is the best, and what are the benefits? Let’s find out. WhatContinue reading “What is whey protein? Everything you need to know about protein powder”

A protein shake is placed in front of two kettlebells. The photograph wonders if he should drink his protein shake after or before his workout

Should you drink your protein shake after or before your workout?

We all know that protein is important, but how important is the timing? Does it have any benefits if you drink your shake before your workout instead of after? Let’s find out. How much whey protein do you need? Protein powder isn’t like creatine. There aren’t any rules telling you how much to take forContinue reading “Should you drink your protein shake after or before your workout?”

A man is sitting on a bench, drinking his protein shake after a hard workout. He knows why protein are important

Why protein is important for muscle growth

Protein consumption is key to building and maintaining muscle mass which is why protein is so important. Why does the body need protein? Protein is a part of the 3 essential macronutrients alongside fat and carbohydrates. All three are necessary for our general wellbeing, and no healthy diet excludes any of the three. Protein worksContinue reading “Why protein is important for muscle growth”

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