12 min read
Meal Prep for Muscle Gain: A Practical Athlete's Guide
How to organize meal prep to hit your macros stress-free: batch cooking, containers, storage and a sample muscle-gain week.
Athleex TeamRead
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12 min read
Healthy Fats Guide: What Athletes Need to Know
Which fats you actually need, saturated vs unsaturated, omega-3 vs omega-6 and the minimum fat intake for hormones and health. Evidence-based.
Athleex TeamRead
12 min read
Carbs for Muscle Growth: A Complete Athlete's Guide
Carbs are the main fuel for strength: how much to eat, timing around training and the myths to bust for better performance and recovery.
Athleex TeamRead
12 min read
How Much Protein Per Day for Muscle and Fat Loss
How much protein per day you need: 1.6-2.2 g/kg for hypertrophy, more in a deficit. Sources, meal distribution, fat loss, myths and supplementation.
Athleex TeamRead
12 min read
Calorie Deficit: What It Is and How to Do It Right
Calorie deficit: what it is, how big it should be (10-20%), how to create it with diet, activity and NEAT, keep muscle and avoid plateaus.
Athleex TeamRead
12 min read
How Many Calories Per Day? Calculate Your Needs
How many calories per day you need: BMR and TDEE explained, the Mifflin-St Jeor formula, activity multipliers and how to adjust based on real-world results.
Athleex TeamRead
15 min read
Gym Nutrition: The Complete Guide (2026)
Gym nutrition explained: energy balance, the 3 macronutrients, protein, timing, hydration and supplements. How to eat for muscle gain, cutting and maintenance.
Athleex TeamRead
11 min read
Farmer's Walk: The Loaded Carry Guide (2026)
Farmer's walk: grip, core, traps and conditioning in one single exercise. Technique, dumbbell, kettlebell and trap bar variations, and functional benefits.
Athleex TeamRead
11 min read
Face Pulls: The Prehab Exercise for Healthy Shoulders (2026)
Face pulls: cable rope technique, external rotation, rear delts and shoulder health. Common mistakes and high-volume programming for evidence-based athletes.
Athleex TeamRead
11 min read
Calf Raises: The Definitive Guide (2026)
Calf raises that work: gastrocnemius vs soleus, standing and seated variations, full range and high-frequency programming for athletes who want growth.
Athleex TeamRead
11 min read
Lat Pulldown: Complete Form Guide (2026)
The lat pulldown for a stronger back: technique, grip variations, mistakes and full programming. An evidence-based guide for athletes chasing a wide back.
Athleex TeamRead
10 min read
Romanian Deadlift: Hip Hinge Technique, Mistakes & Programming
A complete guide to the Romanian deadlift for hamstrings and glutes: hip hinge, neutral spine, RDL vs conventional and stiff-leg, mistakes and useful sets.
Athleex TeamRead
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