Nutrition

Eating more calories than you burn, the driver of weight and muscle gain.

Eating fewer calories than you burn, the requirement for fat loss.

The calorie intake at which your weight stays stable.

The total calories you burn in a day, including activity and digestion.

The calories your body burns at complete rest to stay alive.

Protein, carbs, and fat — the three nutrients that supply calories.

The macronutrient that builds and repairs muscle tissue.

The body's primary fuel source for training and daily activity.

An essential macronutrient for hormones and nutrient absorption.

Indigestible carbohydrate that aids digestion and satiety.

Vitamins and minerals your body needs in small amounts.

A ranking of how quickly carbs raise blood sugar.

When you eat protein around training and across the day.

How the timing of meals affects performance and body composition.

An eating pattern that cycles between fasting and eating windows.

Gradually raising calories after a diet to limit fat regain.

Maintaining fluid balance for performance and recovery.

The process of building new muscle protein, stimulated by training and protein.

The key amino acid that triggers muscle protein synthesis.

The nine amino acids your body can't make and must get from food.

How well a protein source supplies essential amino acids and digests.

The calories burned digesting and processing what you eat.

How full and satisfied a food makes you feel, which affects intake.

Hitting macro targets without banning specific foods.

Varying carb intake across days to match training demands.

A planned return to maintenance calories during a long diet.

Minerals like sodium and potassium that drive hydration and muscle function.

Essential fats linked to recovery, heart, and brain health.

Sugars added to foods, a common source of empty calories.

How alcohol affects recovery, muscle building, and fat loss.