The Macrition Blog

Post-workout nutrition explained: protein dose, carbohydrate ratio, the anabolic window myth, and evidence-based recovery protocols for strength and endurance athletes.

Vegan, vegetarian, flexitarian, and WFPB defined. B12, iron, zinc, protein. EPIC-Oxford and Adventist Health Study evidence with a practical transition plan.

EPA vs DHA explained, fish vs algae sources, REDUCE-IT and STRENGTH trial results, AHA and ISSFAL guidance, and dosing for heart, brain, and pregnancy.

Evidence-based guide to medicinal mushrooms: lion’s mane for cognition, reishi for stress, cordyceps for endurance. Beta-glucans, dosing, safety, MSKCC and NIH evidence.

Evidence-based Mediterranean diet guide: PREDIMED trial results, 14-item adherence score, sample week, common pitfalls, and benefits for heart, diabetes, and cognitive health.

Circadian nutrition explained. Time-restricted eating versus meal timing, the breakfast debate, late-night eating, shift work, with Panda, Mattson, and Sutton 2018 research.

A realistic meal prep system for busy professionals: batch cooking templates, grocery strategy, food safety rules, and make-ahead menus that survive a 50-hour work week.

Comparing magnesium forms: glycinate, citrate, oxide, malate, threonate, taurate. Bioavailability, dosing, sleep, muscle cramps, and NIH ODS recommendations.

Signs of magnesium deficiency, who is at risk, food sources, supplement types and dosing, and what studies show for sleep, blood pressure, and glucose control.

Iron deficiency anemia explained: who is at risk, heme vs non-heme iron sources, how vitamin C boosts absorption, when to supplement, and CDC and WHO guidance.

Hydration for athletes: sweat rate testing, electrolyte losses, hyponatremia prevention, and the latest ACSM and NATA position statements on fluid replacement.

40 healthy snacks under 100 calories, ranked by satiety and protein density. Learn which snacks actually satisfy hunger and which leave you craving more in 30 minutes.