What I study, test, and learn about nutrition and performance, explained simply, practically, and without extremes.
PerformanceRice, beans, protein, and vegetables can appear on both days. What changes is the training demand, the time until the next session, and the energy you need, without rigid carb-cycling rules.
Supplements3 to 5 grams a day, every day, whether you train or not. Understand what creatine does in muscle, how to use it, the loading phase, and the myths still circulating online.
Science explainedUnderstand the nutritional and biochemical value of combining orange, beetroot, and berries, the potential benefits, and considerations for daily consumption.
If this is your first visit, these three articles lay the foundation for everything else, from supermarket labels to your lunch plate.
I created nutricode.exe to turn what I study and test in practice into simple, useful, evidence-based articles. No magic formulas and no claim that your diet needs to be perfect.