Understanding Glycemic Index: Which Carbs Are Best for Fitness?
How GI and glycemic load affect blood sugar, energy levels, and body composition during training.
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NutriPilot Blog
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How Much Protein Do You Really Need Per Day?
Evidence-based protein recommendations for sedentary adults, recreational lifters, and competitive athletes.
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The Role of Dietary Fat in Hormone Production and Recovery
Why cutting fats too low harms testosterone, cortisol regulation, and training recovery.
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Carb Cycling Explained: How to Alternate High and Low Days
A practical framework for cycling carbohydrate intake based on training days to optimize body composition.
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Protein Timing: Does It Really Matter for Muscle Growth?
What the research says about anabolic windows, protein distribution, and optimal feeding frequency.
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How to Calculate Your TDEE for Accurate Meal Planning
Step-by-step guide to estimating your Total Daily Energy Expenditure using the Mifflin-St Jeor formula.
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