Nutrition

Nutrition — Forge Fitness Blog

Macros, meal timing, food science, dietary approaches

Nutrition

Carb Cycling: Does Manipulating Carbs Actually Work?

A clear look at carb cycling for physique and performance goals, including high/medium/low carb day structure, training-day versus rest-day logic, glycogen management, insulin sensitivity claims, evidence limits, and who really benefits.

30 May 2026 · 12 min readRead More →
Nutrition

Intermittent Fasting for Muscle: What the Science Actually Says

A no-fluff intermittent fasting guide covering 16:8 and 5:2 protocols, the Moro resistance-training data, fasted training, protein distribution challenges, who benefits, who does not, and how to implement it without losing muscle.

24 May 2026 · 12 min readRead More →
Nutrition

Eating for Muscle on a Budget: High-Protein Meals Under €5

How to build a muscle-gain diet without overspending: protein targets, cost-per-gram rankings for budget staples, batch-cooked meals under €5, weekly shopping strategy, and a sample 3,000 kcal plan.

17 May 2026 · 12 min readRead More →
Nutrition

Meal Timing: Does It Actually Matter for Performance?

Meal timing is not magic, but it is not meaningless either. Here is what actually matters for performance: the pre-workout meal, the truth about the anabolic window, protein distribution, and when carb timing makes a real difference.

9 May 2026 · 10 min readRead More →
Nutrition

Caloric Deficit: How to Lose Fat Without Losing Muscle

A practical fat-loss guide for lifters: estimate TDEE, choose the right deficit size, keep protein high, use refeeds and diet breaks intelligently, and avoid the mistakes that strip muscle with body fat.

1 May 2026 · 11 min readRead More →
Nutrition

How Much Protein Do You Actually Need?

The evidence-based answer on protein targets for maintenance, muscle gain, and fat loss, plus timing, best sources, plant vs animal tradeoffs, and the myths that still waste people's time.

23 April 2026 · 11 min readRead More →
Nutrition

Nutrition for Fitness Beginners: What to Actually Eat to See Results

Simple, science-backed nutrition advice: protein targets, calorie basics, what to eat to lose fat and build muscle, and the common mistakes that slow your progress.

19 April 2026 · 8 min readRead More →
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