Nutrition

Protein, calories, supplements and eating patterns, held against the studies.

Nutrition is where most people fall short without noticing: too little protein, too much faith in a supplement, too many changes of approach. Here you read how much protein you really need, what intermittent fasting does and does not do, and how to work out your calorie needs without an app. Sources included, so you can check for yourself.

Painting by Vermeer of a young woman asleep at a table, next to a bowl of fruit and a wine jug

23 October 20267 min read

Why am I so hungry in the morning? What last night's dessert has to do with it

Your body clock makes you least hungry around 8 am. In 12 men, a fast-sugar drink left blood sugar lower four hours later than a slow drink with the same calories (4.7 vs 5.3 mmol/L), and they were hungrier. Two short nights raised ghrelin, the hunger hormone, by 28%.

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Classical sculpture of a muscular figure

20 September 20266 min read

How much protein do you need per day?

A healthy adult needs 0.83 grams of protein per kilo of body weight per day according to the European reference value. With strength training the gain continues to roughly 1.3 to 1.6 grams per kilo, above which the curve flattens. And the figure of 2.3 to 3.1 grams that circulates everywhere refers to lean mass, not body weight.

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Your training and nutrition, adjusted to your own data.

You log, the app reads your trend and moves your targets every week. Training, nutrition, lifestyle and sleep in one plan. On the waiting list you hear first when it opens.

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