Tag: Lifting nutrition

According to the International Society of Sports Nutrition, active individuals need significantly more protein than sedentary people, often between 1.4-2.2 grams per kilogram of body weight per day. This article explores the common pitfalls and frustrations faced by people who train intensely but neglect their protein intake, drawing on discussions and shared experiences from popular Reddit fitness communities.

Research consistently shows that consuming carbohydrates before exercise can significantly enhance performance, especially during high-intensity sessions lasting over 60 minutes. So, should I eat carbs before a lift for optimal energy, or is it unnecessary? The right approach depends on your workout's intensity, duration, and your specific fitness goals.

According to a 2025 study, creatine gummies are equally effective as creatine powder for increasing muscle stores of creatine, but when considering if gummies are good for lifting, the specific ingredients matter. While creatine gummies can be highly beneficial, simple sugar gummies offer minimal advantages for serious weightlifters and are not a complete solution.

According to a 2022 meta-analysis on protein and body composition, while higher protein intakes generally promote more muscle growth, the optimal amount varies significantly among individuals based on weight, activity, and training status. This nuanced reality is often debated and explored on subreddits like r/bodyweightfitness and r/gainit, where user experiences offer practical insights beyond the headlines.

While excessive consumption of simple sugars is linked to health risks like diabetes and heart disease, the strategic use of sugar can, in fact, boost athletic performance. This article explores whether it is okay to eat sweets before the gym, distinguishing between high-intensity endurance training and moderate workouts.