Nutrition Guides & Articles

Expert insights, practical advice, and evidence-based information to help you make informed decisions about your nutrition and fitness journey.

Three protein shakes with scoops of powder on a kitchen counter

Whey vs. Casein vs. Vegan Protein: What’s Right for You?

Compare whey, casein, and vegan protein powders. Learn key differences, benefits, and tips to choose the best option for your goals and digestion.

5 min read

Food scale measuring portions on a kitchen counter with ingredients

5 Common Mistakes People Make When Tracking Calories (and How to Fix Them)

Avoid these 5 calorie tracking mistakes. Learn fixes like weighing portions, logging oils, using verified data, and adjusting targets for better results.

5 min read

Balanced plate showing protein, carbohydrates, and healthy fats

The Ultimate Guide to Macronutrients: How to Balance Protein, Carbs, and Fats for Your Fitness Goals

Beginner-friendly guide to macronutrients. Learn simple ranges and step-by-step tips to set protein, carbs, and fat for fat loss, muscle gain, or maintenance.

5 min read

How to Hit Your Protein Goals (Simple, Sustainable Tips)

Practical ways to hit your daily protein goals with easy meal ideas, vegetarian options, smart snacks, and simple tracking tips for beginners.

5 min read

Healthy foods representing carbs and fats on a wooden table

Carbs vs Fats: Understanding Their Roles and Benefits

Learn the difference between carbs and fats, their health benefits, and how to balance them for energy and weight management.

5 min read

Plate divided into protein, grains/starch, vegetables/fruit with olive oil on the side

Build a Macro-Friendly Plate (With MyPlate & Real-World Portions)

A visual, science-based approach to portioning carbs, protein, and fats that works for cutting, bulking, or maintenance.

5 min read

Packets of various non-sugar sweeteners next to sparkling water

Zero-Cal Sweeteners & Weight: What WHO and Trials Say

We summarize WHO’s 2023 guidance and clinical trial evidence on non-sugar sweeteners so you can decide if they fit your macro plan.

5 min read

Nutrition Facts label highlighting “Includes X g Added Sugars.”

Added Sugar vs. Carbs: Cutting Sugar Without Cutting Performance

FDA & AHA guidance on added sugars, plus practical swaps to protect macros and training.

5 min read

Bowl of berries and oats next to a large salad same calories, different volume

Fiber & Volume Eating: Stay Full on Fewer Calories

Learn evidence-based ways to reduce energy density and use fiber (14 g/1,000 kcal) to stay full on fewer calories.

5 min read

Before/after style illustration focusing on lean mass retention

High-Protein Diets & Weight Loss: What the Evidence Actually Says

We sifted systematic reviews to explain how higher-protein diets affect weight, fat mass, and lean mass.

5 min read

High-protein foods: Greek yogurt, eggs, tofu, salmon, beans

How Much Protein Do You Really Need?

Daily and per-meal protein targets using DGA, NIH ODS, and ISSN guidance, practical numbers for real-world eating.

5 min read

Simple macro pie chart showing protein, carbs, and fats with calorie-per-gram labels

A Beginner's Guide to Macronutrients: What They Are and Why They Matter

New to nutrition? This simple guide breaks down macronutrients (protein, carbs, and fats). Learn what they do, how many calories they have, and how to use this knowledge to support your health goals.

5 min read