Bodybuilding & Fitness Nutrition
Comprehensive bodybuilding and fitness nutrition resource covering muscle building diets, fat loss nutrition, macros, meal timing, supplements, recovery nutrition, calorie planning, and evidence based strategies for performance and longevity.
L-theanine for stress & cortisol
by fitscience
L-theanine is a non-protein amino acid naturally found in tea (especially green tea). It readily crosses the blood–brain barrier and appears to modulate glutamatergic signaling...
Omega-3 Fatty Acids and Muscle Protein Synthesis: A Bodybuilder’s Guide to Unlocking Growth
by fitscience
When most lifters think about nutrients that drive muscle growth, protein and creatine usually take center stage. But buried in the nutritional shadows lies a...
Muscle Cell Volumizing: What It Is, Why It Works, and How to Use It for Faster Growth
by fitscience
If you hang around lifters long enough, you’ll hear phrases like “fullness,” “intracellular water,” and “the pump builds muscle.” Behind the bro-speak is a real...
How to Read Supplement Labels Like a Pro
by fitscience
If you’ve been lifting for more than five minutes, you’ve probably noticed the supplement industry is both massive and… a little shady. The market is...
Advanced Bodybuilder Supplement Cheat Sheet
by fitscience
Advanced Bodybuilder Vitamin & Supplement Cheat Sheet...
Do Anti-Inflammatory Medications Kill Muscle Gains?
by fitscience
Lifters want recovery, not regression. But if you’re dosing ibuprofen like pre-workout candy, here’s what you need to know. The Core Question: Do common anti-inflammatory...
Chocolate Milk may Outperform Energy Drinks for Recovery & Performance
by fitscience
Chocolate Milk vs Energy Drinks: Why One Outperforms the Other in Real Recovery In the world of bodybuilding and athletic performance, there’s no shortage of...
Alcohol After Lifting: Why Drinking Within 4 Hours of Training Can Kill Your Gains
by fitscience
Alcohol After Lifting: Why Drinking Within 4 Hours of Training Can Kill Your Gains You crushed your workout. PRs were set, blood was pumping, and...
Why Collagen Belongs on a Lifter’s Supplement Shelf
by fitscience
1. Why Collagen Belongs on a Lifter’s Supplement Shelf Spend enough time under a barbell and you learn quickly that soft-tissue durability limits long-term progress...
Muscle Memory & Myonuclei: How to Keep Gains After a Cycle
by fitscience
Muscle Memory & Myonuclei: How to Keep Gains After a Cycle We’ve all seen it happen. A guy comes off a cycle—whether it’s SARMs, gear,...
The Ultimate Guide to Myostatin: The Muscle Growth Inhibitor Holding You Back—and How to Block It
by fitscience
💪 The Ultimate Guide to Myostatin: The Muscle Growth Inhibitor Holding You Back—and How to Block It If you’ve ever wondered why, despite perfect diet,...
The Ultimate Daily Natural Supplement Stack
by fitscience
The Ultimate Daily Supplement Stack for Serious Lifters Let’s face it — if you’re putting in serious time under the bar, you need more than...
Berberine and Bodybuilding: Unlocking Glucose, Growth, and Muscle Efficiency
by fitscience
💪 Berberine for Bodybuilding: The Blood Sugar Hack That Might Be Fueling Your Gains You won’t hear bros at the gym hyping up berberine. It’s...
Beta-Alanine for muscular endurance & buffering lactic acid
by fitscience
💥 Beta-Alanine and Lactic Acid in Bodybuilding: The Science of More Reps, Less Burn If you’ve ever pushed through a grueling set of squats and...
Fasting Doesn’t Work? Fasting Myths and Science
by fitscience
Debunking Fasting Myths in Bodybuilding Bodybuilders love new hacks for fat loss and muscle retention, and intermittent fasting (IF) has been one of the hottest...
Meal Timing and Frequency: Optimizing Nutrition for Muscle Gain
by fitscience
Meal Timing and Frequency: Optimizing Nutrition for Muscle Gain Introduction If you’re serious about building muscle, you’ve probably heard it all: “Eat every two hours.”...
Creatine for Maximum Muscle Growth: Dosage, Timing, and New Research Insights
by fitscience
Creatine for Maximum Muscle Growth: Dosage, Timing, and New Research Insights 🔍 Introduction Creatine remains one of the most studied and proven supplements in sports...
How to Hard Boil Eggs – Cook the Perfect Hard-Boiled Egg
by fitscience
How to Hard Boil Eggs – Cook the Perfect Hard-Boiled Egg (and Why Bodybuilders Should Eat More Eggs) When it comes to simple, powerful muscle...
Protein Grams Per Day vs Muscle Growth: What It Really Takes to Build and Keep Muscle
by fitscience
Protein Grams Per Day vs Muscle Growth: What It Really Takes to Build and Keep Muscle Ask ten serious lifters how much protein you need...
Cialis for Bodybuilding: The Secret Preworkout Edge Lifters Are Quietly Using
by fitscience
Cialis for Bodybuilding: The Secret Preworkout Edge Lifters Are Quietly Using If someone told you a prescription drug for erectile dysfunction could enhance your pump,...
Preventing Hair Loss from Steroids & SARMs: Top 10 Ways Bodybuilders Can Prevent It and Regrow Hair
by fitscience
Hair Loss from Steroids & SARMs: Top 10 Ways Bodybuilders Can Prevent It and Regrow Hair Hair loss from steroids and even certain SARMs is...
Vitamin D for Bodybuilders: Hormones, Hypertrophy, and Hormonal Optimization
by fitscience
Vitamin D for Bodybuilders: Hormones, Hypertrophy, and Hormonal Optimization If you’re still thinking vitamin D is just for brittle bones, you’re leaving serious gains on...
Caffeine’s Impact on Bodybuilding: Muscle Growth, Fat Loss, and Body Recomposition
by fitscience
Caffeine’s Role in Bodybuilding: Real Gains, Fat Loss, and the Recomp Edge Intro: More Than Just Your Morning Jolt Caffeine has become a near-universal ritual...
Macronutrient Mastery
by fitscience
Macronutrient Mastery for Bodybuilders If you’re trying to build a lean, muscular physique that performs as good as it looks, your macros need to be...
Whole Eggs Vs Egg Whites
by fitscience
Whole Eggs vs. Egg Whites: What Bodybuilders Really Need to Know For decades, gym-goers and seasoned lifters alike have treated egg whites like pure gold....