21 articles
Nutrition
Topics: Protein · Carbs · Fats · Timing · Supplements
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nutrition_articles/how-much-protein-really.imageUrlNutrition · ProteinHow Much Protein, Really
প্রকৃতপক্ষে কতটা প্রোটিন
Aim for zero point seven to one gram per pound of bodyweight. Higher numbers do not hurt, they just do not help much ei…
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nutrition_articles/not-all-protein-is-equal.imageUrlNutrition · ProteinNot All Protein Is Equal
সব প্রোটিন সমান নয়
Animal proteins are complete and digest cleanly. Plant proteins need pairing or volume to do the same job.
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nutrition_articles/protein-timing-is-overhyped.imageUrlNutrition · ProteinProtein Timing Is Overhyped
প্রোটিন টাইমিং অতিরঞ্জিত
The post-workout window is closer to six hours than thirty minutes. Total daily intake matters far more.
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nutrition_articles/whey-casein-or-whole-food.imageUrlNutrition · ProteinWhey, Casein, or Whole Food
হুই, কেসিন, নাকি গোটা খাবার
All three build muscle. Pick by digestion, lifestyle, and cost, not by which one is trending.
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nutrition_articles/carbs-are-not-the-enemy.imageUrlNutrition · CarbsCarbs Are Not the Enemy
কার্ব শত্রু নয়
They are the highest-octane fuel for training. Cutting them blunts performance and slows recovery.
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nutrition_articles/time-carbs-around-training.imageUrlNutrition · CarbsTime Carbs Around Training
প্রশিক্ষণের চারপাশে কার্ব সময় দিন
When carbs come matters more than how many. Pre and post training is when they pay the most rent.
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nutrition_articles/fiber-is-the-carb-you-are-skipping.imageUrlNutrition · CarbsFiber Is the Carb You Are Skipping
ফাইবার সেই কার্ব যা আপনি বাদ দিচ্ছেন
Thirty to forty grams a day improves digestion, blunts hunger, and stabilizes energy. Most people get half that.
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nutrition_articles/sugar-is-not-poison-context-is.imageUrlNutrition · CarbsSugar Is Not Poison, Context Is
চিনি বিষ নয়, প্রসঙ্গই আসল
A small amount of sugar in a high-fiber, high-protein day behaves differently than a soda on an empty stomach.
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nutrition_articles/fats-are-not-optional.imageUrlNutrition · FatsFats Are Not Optional
ফ্যাট ঐচ্ছিক নয়
Hormones, vitamin absorption, and brain function depend on dietary fat. Going below twenty percent of calories costs yo…
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nutrition_articles/saturated-mono-poly-a-quick-guide.imageUrlNutrition · FatsSaturated, Mono, Poly, A Quick Guide
স্যাচুরেটেড, মনো, পলি, দ্রুত নির্দেশিকা
All three have a place. The mistake is making one type ninety percent of your fat intake.
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nutrition_articles/omega-3s-are-worth-the-effort.imageUrlNutrition · FatsOmega-3s Are Worth the Effort
ওমেগা-৩ চেষ্টার যোগ্য
Two grams of EPA and DHA daily reduces inflammation, supports recovery, and protects long-term brain health.
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nutrition_articles/trans-fats-just-avoid.imageUrlNutrition · FatsTrans Fats: Just Avoid
ট্রান্স ফ্যাট: শুধু এড়িয়ে চলুন
The only macronutrient with no useful function and clear harm. Read labels for partially hydrogenated oils.
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nutrition_articles/meal-timing-is-smaller-than-you-think.imageUrlNutrition · TimingMeal Timing Is Smaller Than You Think
মিল টাইমিং আপনি যা ভাবেন তার চেয়ে ছোট
Spacing meals three to five hours apart, and not training fasted for long, is the entire science.
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nutrition_articles/eat-before-training-not-after.imageUrlNutrition · TimingEat Before Training, Not After
প্রশিক্ষণের আগে খান, পরে নয়
Pre-workout fueling drives performance. Post-workout is just refilling, and you have hours, not minutes.
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nutrition_articles/intermittent-fasting-is-a-tool.imageUrlNutrition · TimingIntermittent Fasting Is a Tool
ইন্টারমিটেন্ট ফাস্টিং একটি টুল
Sixteen-eight helps some people eat less. For others, it just makes them anxious and hungry. Test it for two weeks.
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nutrition_articles/late-meals-do-not-make-you-fat.imageUrlNutrition · TimingLate Meals Do Not Make You Fat
দেরি খাবার আপনাকে মোটা করে না
Calories at nine in the evening are not different from calories at three in the afternoon. The clock myth is a heuristi…
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nutrition_articles/coffee-is-the-best-pre-workout.imageUrlNutrition · TimingCoffee Is the Best Pre-Workout
কফিই সেরা প্রি-ওয়ার্কআউট
Two hundred to four hundred milligrams of caffeine, thirty minutes before training, increases strength and focus.
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nutrition_articles/creatine-the-one-worth-buying.imageUrlNutrition · SupplementsCreatine: The One Worth Buying
ক্রিয়েটিন: কেনার যোগ্য একটি
Five grams a day. Decades of research. The most studied legal performance supplement in existence.
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nutrition_articles/most-supplements-do-not-work.imageUrlNutrition · SupplementsMost Supplements Do Not Work
বেশিরভাগ সাপ্লিমেন্ট কাজ করে না
Behind the marketing, only a handful have replicated evidence. The rest fund the bottle, not the result.
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nutrition_articles/vitamin-d-if-you-live-indoors.imageUrlNutrition · SupplementsVitamin D If You Live Indoors
ঘরে থাকলে ভিটামিন D
Most people are deficient. Two to four thousand IU daily corrects it cheaply and supports recovery and immunity.
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nutrition_articles/pre-workouts-mostly-caffeine.imageUrlNutrition · SupplementsPre-Workouts: Mostly Caffeine
প্রি-ওয়ার্কআউট: বেশিরভাগই ক্যাফেইন
The pump ingredients are window dressing. You are paying for the caffeine and the ritual.
