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      <title>How Much Protein You Actually Need When You Train</title>
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      <description><![CDATA[The ISSN's 1.4–2.0 g/kg range, meal distribution over timing, and what the pre-sleep evidence actually shows — sourced to named position stands and studies.]]></description>
      <pubDate>Wed, 26 Aug 2026 08:54:29 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
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      <title>How Much Protein Do Active Adults Actually Need?</title>
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      <description><![CDATA[The standard RDA is a floor for sedentary adults, not a training target. Here's what the sports-nutrition evidence actually recommends for people who exercise regularly.]]></description>
      <pubDate>Fri, 21 Aug 2026 08:43:29 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
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      <title>Evening Training and Nutrition: What to Eat After Late Sessions</title>
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      <description><![CDATA[Late workouts do not need fear. What to eat after an evening session, how late meals affect sleep, and why daily totals beat clock rules.]]></description>
      <pubDate>Wed, 22 Jul 2026 04:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
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      <title>Cheap Protein Sources That Hit Your Numbers</title>
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      <description><![CDATA[Eggs, lentils, canned fish and milk hit your protein targets for a third the cost. Per-serving grams, budget day plan, and mercury guidance.]]></description>
      <pubDate>Mon, 29 Jun 2026 04:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
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      <title>Vitamin D and Athletes: Who Actually Needs a Supplement</title>
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      <description><![CDATA[Low vitamin D tracks with weaker bones and muscle function — but megadoses backfired in trials. Test your 25(OH)D level, then dose to range, not more.]]></description>
      <pubDate>Sun, 07 Jun 2026 04:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
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      <title>Omega-3 Supplements and Exercise: Honest Look at the Evidence</title>
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      <description><![CDATA[Fish oil has proven heart and triglyceride uses — but soreness and muscle claims rest on small, mixed trials. Doses, risks, and food-first advice.]]></description>
      <pubDate>Fri, 15 May 2026 04:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
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      <title>Ultra-Processed Foods and Training: What the Evidence Shows</title>
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      <description><![CDATA[A 2019 NIH trial found ~500 extra calories a day on ultra-processed diets. What that means for your training — and what the evidence still does not show.]]></description>
      <pubDate>Wed, 22 Apr 2026 04:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
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      <title>Caffeine Before a Workout: Dose, Timing and Limits</title>
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      <description><![CDATA[Caffeine at 3–6 mg/kg about 60 minutes before training improves performance, per ISSN 2021. Dose, timing, genetics, and when it costs you sleep.]]></description>
      <pubDate>Tue, 31 Mar 2026 04:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
      <category>Nutrition</category>
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      <title>Hydration and Electrolytes: What Your Sweat Is Telling You</title>
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      <description><![CDATA[Measure your sweat rate with a scale, learn when sodium beats plain water, and why drinking to thirst covers most workouts, per ACSM guidance.]]></description>
      <pubDate>Sun, 08 Mar 2026 05:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
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      <title>Protein Across Meals: Why Distribution Matters for Muscle</title>
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      <description><![CDATA[Muscle protein synthesis plateaus at 25–40 g per meal. How to spread protein across breakfast, lunch and dinner so your muscles actually use it.]]></description>
      <pubDate>Fri, 13 Feb 2026 05:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
      <category>Nutrition</category>
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      <title>Creatine Monohydrate: What the Evidence Actually Shows</title>
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      <description><![CDATA[What creatine monohydrate actually does, dosing per ISSN guidance, who does not respond, and the claims the evidence does not support.]]></description>
      <pubDate>Thu, 22 Jan 2026 05:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
      <category>Nutrition</category>
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      <title>Carb Timing: What to Eat Before, During and After Workouts</title>
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      <description><![CDATA[Carb timing matters for long or hard sessions, not short ones. What to eat before, during and after workouts, with ISSN ranges and honest caveats.]]></description>
      <pubDate>Tue, 30 Dec 2025 05:00:00 GMT</pubDate>
      <dc:creator>Grace Mensah</dc:creator>
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