A vegan diet for the athlete: how to cover your protein
How a vegan athlete can meet protein needs: how many grams per kilogram, leucine, combining legumes and grains, soy, isolates and micronutrients. An editorial review with sources.
Training
Programs, exercise technique and load planning.
Salt and water before stepping on stage: the risks
The dangers of water loading, giving up salt and diuretics before bodybuilding competitions: physiology, electrolyte disturbances, arrhythmias and evidence-based recommendations.
Nutrition during cutting: the basic principles
The basic principles of nutrition during cutting: calculating the deficit, a safe rate of weight loss, the protein requirement, carbohydrates and fats, tracking progress and common mistakes.
Metabolic adaptation during dieting
Metabolic adaptation during dieting: why energy expenditure falls more than the loss of mass, the role of leptin, T3 and NEAT, how strong the effect is and how to soften it.
The reverse diet after cutting
The reverse diet after cutting: what happens to the body after a deficit, a fast and a gradual exit, practical principles, myths about “revving up the metabolism” and the psychology.
The cheat meal: benefit or harm
A cheat meal on a diet: does it raise the metabolism and leptin, when it harms the result, the psychological risks and what to replace it with — a refeed and diet breaks.
Coffee and training
Coffee before training: how caffeine affects endurance and strength, whether coffee works the same as capsules, how much to drink and when, the dehydration myth and contraindications.
Energy drinks and the heart
Energy drinks and the heart: composition, effect on blood pressure and the QT interval, described complications, risk groups and how to safely count caffeine if you train.
The athlete's breakfast: options
The athlete’s breakfast: whether it is mandatory, how much protein and carbohydrates are needed in the morning, options for mass gaining, cutting and vegans and how to match breakfast to the timing of training.
Snacks for mass gaining
Snacks for mass gaining: how much and when to snack, the energy density of foods, protein before sleep, examples of snacks with their calorie content and how not to gain excess fat.
A vegan diet for the athlete: how to cover your protein
How a vegan athlete can meet protein needs: how many grams per kilogram, leucine, combining legumes and grains, soy, isolates and micronutrients. An editorial review with sources.
Salt and water before stepping on stage: the risks
The dangers of water loading, giving up salt and diuretics before bodybuilding competitions: physiology, electrolyte disturbances, arrhythmias and evidence-based recommendations.