Category Archive

Nutrition

28 articles in Nutrition, newest first.

Showing 28 articles in Nutrition

A hand lifts a small blue scoop of white powder from a creatine monohydrate tub with a supplement facts label.

Nutrition

How to Read a Creatine Label: A 7-Point Quality Checklist

What to check on a creatine label: the monohydrate form, 3 to 5 g per serving, no proprietary blends, servings math, powder fo...

The Fitness Falcon November 1, 2026 7 min read

A dietitian sits beside a woman reclining in a chair and wearing a blue face mask connected to a metabolic analyzer.

Nutrition

Which BMR Formula Is Most Accurate? Four Equations Compared on Three Adults

Mifflin-St Jeor, Harris-Benedict, Katch-McArdle and Cunningham gave the same person BMRs up to 233 calories apart. Which to us...

The Fitness Falcon October 31, 2026 7 min read

A shopper in a grocery aisle lined with jars and packaged foods holds a jar in one hand and checks product information on her phone with the other

Nutrition

Ultra-Processed Food and Colorectal Cancer Risk: What the New Study Found

A 461,682-person US study found total ultra-processed food wasn't tied to colorectal cancer, but processed meat was linke...

Dinesh Jeengar October 31, 2026 14 min read

A bowl of oatmeal topped with sliced banana, blueberries and walnuts.

Nutrition

What to Eat Before and After a Workout

What to eat before and after a workout: a carb-led snack before, 20 to 40 g of protein plus carbs after, and why daily protein...

Muhammad Taha October 31, 2026 7 min read

A woman in a white long-sleeved top and navy leggings does a split squat in her living room, her back foot resting on a gray sofa and a hexagonal dumbbell in her hand

Nutrition

Creatine Without Exercise? What the Viral Texas A&M Study Actually Showed

A Texas A&M trial linked creatine to lean-tissue and strength gains in sedentary adults 45–65. What it measured, what head...

Dinesh Jeengar October 30, 2026 11 min read

A smiling woman in a knit hat and maroon jacket pauses on a snowy park path, face turned toward low golden winter sun shining through bare trees, with a city skyline beyond

Nutrition

Vitamin D in Winter: Do You Need a Supplement? Sun, Foods, RDA and the Evidence

Northern US winter sun makes little vitamin D from Nov to Feb. See the RDA and upper limit, top foods, who's at risk and...

Dinesh Jeengar October 26, 2026 12 min read

A glowing jack-o'-lantern filled with unbranded wrapped candies on a wooden porch step at dusk, with autumn leaves and a lamplit suburban street behind it

Nutrition

How Many Calories Are in Halloween Candy? A Fun-Size Count and the Walking Math

Label-based calories and sugar for 15 fun-size Halloween candies, from Snickers to candy corn, plus walking minutes at 155 and...

Dinesh Jeengar October 22, 2026 10 min read

A high-protein Indian breakfast of paneer-stuffed moong dal chillas, curd, dal, roasted chana, boiled eggs and milk on a sunlit kitchen table

Nutrition

Protein for Active Indians: How Much You Need, When to Eat It, and Where to Find It

How much protein active Indians need (0.83 to 2.0 g/kg), how to time it across meals, and protein-rich Indian foods from dal a...

The Fitness Falcon October 16, 2026 7 min read

A family walking together on a leafy suburban sidewalk in late-afternoon autumn light after a holiday meal

Nutrition

How Many Calories Are in a Thanksgiving Dinner? A Dish-by-Dish Count and the Walking Math

A USDA-based count of Thanksgiving dinner calories, dish by dish: about 1,612 for a typical plate with pie and wine, plus walk...

Dinesh Jeengar October 15, 2026 10 min read

A small plate of kaju katli, gulab jamun and besan ladoo beside roasted nuts, water and lit diyas as a family celebrates Diwali

Nutrition

Healthy Diwali 2026: Enjoy Festive Sweets Without Derailing Fitness

Healthy Diwali guide: approximate calories in mithai and namkeen, portion rules, post-meal walks, a festive-day plan and a 5-d...

The Fitness Falcon October 11, 2026 11 min read

A man on a gym bench pouring a scoop of white creatine powder from a plain tub into a shaker of water

Nutrition

Creatine for Beginners: Dose, Loading, Side Effects and Myths

Creatine for beginners: how much to take, whether to load, water weight, kidney and hair-loss myths, and how to buy a genuine...

The Fitness Falcon October 11, 2026 11 min read

A man after a workout serving a high-protein Indian meal of dal, paneer bhurji, boiled eggs, curd and roti beside a kitchen scale

Nutrition

How Much Protein Do You Need Per Day? By Weight, Age and Goal

How much protein per day do you need? Simple g/kg targets for health, muscle, fat loss, age 65+ and pregnancy, with worked exa...

The Fitness Falcon October 11, 2026 11 min read

A woman in workout clothes reading an unbranded supplement container beside a glass of water

Nutrition

Creatine for Women: Benefits, Water Weight, Safety, and Evidence Gaps

Understand creatine for women, including common doses, water-weight changes, safety evidence, and what studies in active and p...

The Fitness Falcon October 8, 2026 6 min read

Indian meal with whole-wheat rotis, dal, chickpeas, cooked vegetables, and cut guava

Nutrition

How to Increase Fibre in an Indian Diet: Simple Meal Swaps

Increase fibre in Indian meals with practical swaps for dal, roti, rice, and breakfast. Learn how to build gradually and avoid...

The Fitness Falcon October 06, 2026 8 min read

Indian vegetarian dishes with moong dal chilla, curd, paneer bhurji, rotis, soya curry, roasted chana, and milk

Nutrition

100g Protein Indian Vegetarian Meal Plan Without Protein Powder

Build an approximately 100g-protein vegetarian day with Indian foods, weighed portions, transparent nutrition estimates, affor...

The Fitness Falcon October 5, 2026 10 min read

Nutrition

Nutrition for Brain Health: What the Evidence Says

What diet can and cannot do for brain health, with research limitations, balanced meal examples, and links to NIA and NHS guid...

The Fitness Falcon January 28, 2026 2 min read

Nutrition

15 Health and Nutrition Benefits of Sesame Seeds

Among the world’s most ancient and versatile superfoods, sesame seeds have long been cherished for their rich, nutty flavour a...

Dinesh Jeengar August 02, 2025 7 min read

Nutrition

Gym Diet Plan: What to Eat Before and After Workout

Maintaining a consistent exercise routine is vital for anyone who wants to build fitness shed weight, or increase muscles. Wha...

Dinesh Jeengar July 27, 2025 7 min read

Nutrition

7 Healthy Seeds That Boost Immunity and Improve Gut Health

In a health-focused society, even minor changes to one’s diet can yield a great impact. One impactful change is the integratio...

Dinesh Jeengar July 23, 2025 8 min read

Food & Recipes

The Surprising Health Benefits of Nuts You Need to Know

The health benefits of nuts might surprise you and could change the way you think about snacking and nutrition. These nutrient...

Dinesh Jeengar August 27, 2024 12 min read

Nutrition

What Is Algae and Why It's a Superfood?

Introduction Algae, the water-based photosynthetic organisms, have garnered attention as a superfood due to their exceptional...

Dinesh Jeengar January 09, 2024 20 min read

Nutrition

What are Micronutrients: Types, Functions, and Benefits

Introduction Micronutrients are essential nutrients required by the body in small quantities to ensure proper physiological fu...

Dinesh Jeengar January 08, 2024 14 min read

Overhead view of bowls of lentils, oats, berries, broccoli, chickpeas and whole grain bread on a light wooden table

Nutrition

High-Fiber Foods: Types, Health Benefits, and Supplements

    High-fiber foods are important for a healthy diet. They have essential nutrients and offer many health b...

Dinesh Jeengar December 29, 2023 18 min read

Nutrition

Omega-3 Fatty Acids: Health Benefits and Rich foods

Introduction Omega-3 fatty acids are essential nutrients with significant benefits for your health. In this article, we will d...

Dinesh Jeengar December 28, 2023 15 min read

Nutrition

What is Vitamins: Types, Importance, and Sources

Vitamins are important for our overall health and well-being. They are organic compounds that our bodies need to function prop...

Dinesh Jeengar December 06, 2023 17 min read

Calcium-rich foods: a glass of milk, yogurt, cheese, almonds, broccoli and sardines arranged on a light table

Nutrition

What is Calcium and Calcium Rich Foods & Benefits

The Importance of Calcium for Your Health Calcium is an important mineral that plays a crucial role in maintaining your overal...

Dinesh Jeengar December 04, 2023 25 min read

An overhead spread of protein foods: chicken breast, eggs, salmon, beans, cottage cheese and nuts on a wooden board

Nutrition

What is Protein and Types of Protein What Do They Do?

Protein is a crucial macronutrient that plays a fundamental role in the human body. It is essential for various bodily functio...

Dinesh Jeengar November 27, 2023 12 min read

A balanced plate of salmon, brown rice and vegetables on a kitchen table next to a simple kitchen scale

Nutrition

What are Calories and Why are They Important

Understanding Calories: A Comprehensive Guide to Managing Your Caloric Intake Calories play a crucial role in weight managemen...

Dinesh Jeengar November 26, 2023 15 min read

Nutrition

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