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Science-based nutrition
Practical guides on protein, calories and body composition. No myths: only what the evidence supports.
Calorie deficit: how to calculate it right to lose fat
Losing fat comes down to one thing: eating fewer calories than you burn. Here's how to calculate your ideal calorie deficit without losing muscle or starving.
How to calculate your macros: protein, fat and carbs
Learn to split your calories into macronutrients step by step: how much protein, fat and carbs you need for your goal, with practical examples.
Body recomposition: can you build muscle and lose fat at once?
Yes, it's possible to build muscle and lose fat at the same time, but only in certain cases. Here's who can do it and how to set up diet and training.
What to eat before and after training?
What to eat before and after training to perform better and recover well: carbs, protein and the real weight of the "anabolic window". With examples.
Creatine: how to take it, dosage and real benefits
Creatine is the most studied and effective sports supplement. Here's how to take it, the right dose, its real benefits and the myths about safety.
Intermittent fasting for fat loss: does it really work?
Intermittent fasting (16/8) is trendy for losing weight, but does it work through something magical or simply by eating less? We explain with the evidence in hand.
How much protein per day to build muscle?
The science is clear: 1.6–2.2 g of protein per kg of body weight per day maximizes muscle gain. Here's how much you need and how to distribute it.