Nutrition

104 topics

Ask Atlas about Nutrition Open in Atlas

How Nutrition relates to other categories

Real cross-links from the graph — line thickness reflects real link density, not an editorial rating.

Nutrition104 topics

Populations Physiology Wellness Assessment Cardio

Get real macro targets that actually match your training.Build my free plan

On this page:Concept Guideline

Duration

◆ Concept

69 topics

Nutrition

Alcohol — Energy, Limits, and Effects on TrainingAlcohol supplies 7 kcal/g of nutrient-poor energy, impairs recovery, sleep, and hydration, and should be limited to ≤2 drinks/day (men) or ≤1 (women) if consumed at all.

Nutrition

The "Anabolic Window" — Evidence vs HypeThe post-workout "window" to eat protein is hours wide, not minutes; total daily protein and distribution matter far more than rushing a shake.

Nutrition

AntioxidantsAntioxidants neutralize free radicals; whole-food sources (fruits, vegetables) are beneficial, but high-dose supplements can blunt training adaptations and aren't recommended.

Nutrition

Beta-AlanineBeta-alanine (4–6 g/day for 2–4+ weeks) raises muscle carnosine to buffer acid, modestly improving high-intensity efforts of about 1–4 minutes.

Nutrition

Body Composition (Lean Body Mass vs. Fat Mass)Total body weight divides into lean body mass (all non-fat tissue) and fat mass; some fat is essential for health.

Nutrition

Body Recomposition"Recomp" is gaining muscle and losing fat at the same time — most achievable for beginners, returnees, and higher-body-fat individuals with high protein and training.

Nutrition

Bulking (Muscle-Gain Phase)A "bulk" is a deliberate muscle-gain phase run in an energy surplus with high protein and progressive training; a modest "lean bulk" minimizes fat gain.

Nutrition

Caffeine as an Ergogenic AidCaffeine reliably boosts performance at 3–6 mg/kg taken ~60 minutes before exercise, with the most consistent benefit in endurance.

Nutrition

CalciumCalcium builds and maintains bone and enables muscle and nerve function; adults need 1,000 mg/day (1,200 mg for women 50+ and men 70+).

Nutrition

Caloric Balance (Energy Balance)Caloric balance is the relationship between the calories you take in and the calories you burn; the energy-balance equation is Caloric Intake = Caloric Expenditure.

Nutrition

Factors Affecting Caloric IntakeTotal caloric intake comes from food and drink, and many cultural, emotional, and physiological factors influence how much a person eats.

Nutrition

Carbohydrates — Types, Glycemic Index, and RequirementsCarbohydrates are the body's primary exercise fuel, supplying 4 kcal/g; needs scale with training volume from about 3 to 10+ g per kg of body weight per day.

Nutrition

Changing Ideas About Food, Fat and FitnessThe diet and weight-loss industry has convinced most people that food restriction is the path to slimness, but lasting change requires rethinking food, fat, and fitness.

Nutrition

Creatine MonohydrateCreatine monohydrate is the most effective, best-researched, and safe supplement for increasing high-intensity exercise capacity and lean body mass.

Nutrition

Cutting (Fat-Loss Phase)A "cut" is a deliberate fat-loss phase run in a moderate deficit with high protein and maintained training, to reveal muscle built during a gaining phase.

Nutrition

The DASH DietDietary Approaches to Stop Hypertension — a pattern proven to lower blood pressure by cutting sodium and boosting potassium, calcium, and magnesium.

Nutrition

Dehydration and Exercise PerformanceLosing more than about 2% of body weight as fluid measurably degrades endurance, raises cardiovascular and heat strain, and impairs focus.

Nutrition

DHEA SupplementDHEA is marketed for many benefits but has not been shown to build muscle or cut fat in young healthy adults, is banned for athletes, and carries real side-effect and long-term risks.

Nutrition

Dietary Fats — Saturated, Unsaturated, and TransFat is the most energy-dense macronutrient (9 kcal/g); favor unsaturated fats, keep saturated fat under 10% of calories, and avoid industrial trans fat.

Nutrition

Electrolytes — Sodium, Potassium, and Fluid BalanceElectrolytes (sodium, potassium, chloride, magnesium) carry electrical charge to regulate fluid balance, nerve, and muscle function; sweat loses mostly sodium.

Nutrition

Low Energy Availability and RED-SChronically eating too little for one's training load harms hormones, bone, and performance — the syndrome called RED-S (formerly the Female Athlete Triad).

Nutrition

Ergogenic Supplements (Androstenedione, CLA, PS, HMB)Research on newer ergogenic supplements (androstenedione, conjugated linoleic acid, phosphatidylserine, HMB) is more relevant to elite athletes than to typical fitness enthusiasts.

Nutrition

Essential Amino Acids, Leucine, and BCAAsThe 9 essential amino acids — especially leucine — drive muscle protein synthesis; whole protein beats isolated BCAAs when total protein is adequate.

Nutrition

Essential Body FatEssential fat — the minimum needed for health — is 3% to 5% of body weight in adult males and 11% to 14% in adult females.

Nutrition

Exercise and CaloriesThe full "Exercise and Calories" treatment of how caloric intake, expenditure, and exercise interact to control body weight.

Nutrition

Fat Deposition Patterns and Sex DifferencesPatterns of fat deposition are genetically unique; estrogen drives fat to women's thighs, buttocks, and breasts, while men store fat in the back, lower abdomen, and at the iliac crest.

Nutrition

Fatness and FitnessThe goal of a weight-loss program should be a real change in body composition (fat loss), achieved through a sustained negative energy balance, not the meaningless initial water-weight drop.

Nutrition

Dietary Fiber and Gut HealthFiber is indigestible plant carbohydrate that aids digestion, satiety, blood-sugar control, and heart health; adults should aim for about 14 g per 1,000 kcal.

Nutrition

Flexible Dieting (IIFYM)"If It Fits Your Macros" — hit daily calorie and macronutrient targets from foods you choose, allowing flexibility rather than banning foods.

Nutrition

Food Is a FriendLifelong weight control depends on building lifelong healthful eating habits and learning to live with food rather than treating it as a problem.

Nutrition

Glycemic Index and Glycemic LoadGlycemic index ranks how fast a carbohydrate raises blood glucose; glycemic load adjusts for portion — useful context, but whole-diet quality matters more.

Nutrition

Glycogen — Stored Carbohydrate FuelGlycogen is the body's stored carbohydrate, held in muscle and liver; it powers higher-intensity exercise and its depletion is a major cause of endurance fatigue.

Nutrition

High-Protein DietsHigh-protein, low-carbohydrate diets tend to be high in fat, impair glycogen storage, and can dehydrate the body and stress the kidneys over the long term.

Nutrition

Hydration and Fluid ReplacementWater is the most essential nutrient; proper hydration prevents dehydration, and sports drinks help only for prolonged exercise of an hour or more.

Nutrition

Exercise-Associated HyponatremiaHyponatremia is dangerously low blood sodium, usually caused by drinking too much plain fluid during long events; prevent it by not overdrinking.

Nutrition

Intermittent FastingEating within restricted time windows can aid fat loss mainly by cutting total calories; it offers convenience for some but no proven metabolic edge when calories match.

Nutrition

IronIron carries oxygen in hemoglobin; deficiency is the most common in the world and impairs endurance, with women, athletes, and vegetarians most at risk.

Nutrition

Low-Carbohydrate and Ketogenic DietsRestricting carbohydrates (very strictly in keto) can aid weight loss and blood-sugar control, mainly by reducing calories — not through metabolic magic.

Nutrition

Low- vs. High-Intensity Fat-Burning MythLow-intensity exercise burns a higher percentage of calories from fat, but higher-intensity exercise burns more total calories and more total grams of fat — and you lose weight by burning more than you take in.

Nutrition

Macronutrients as Energy SourcesCarbohydrates, fats, and proteins are the energy-containing macronutrients whose energy is expressed in kcal and metabolized to fuel the body.

Nutrition

The Mediterranean DietA plant-forward pattern rich in olive oil, fish, vegetables, and whole grains, with strong evidence for cardiovascular health.

Nutrition

Minerals — Overview (Magnesium, Zinc, and the Remaining Trace Minerals)Minerals are inorganic micronutrients; major minerals (calcium, magnesium, potassium, sodium, phosphorus, chloride) are needed in larger amounts, trace minerals (iron, zinc, copper, selenium, iodine, manganese, chromium) in tiny amounts.

Nutrition

Negative Caloric Balance (Caloric Deficit)When energy expenditure exceeds caloric intake, a caloric deficit exists and the body primarily burns stored adipose tissue, producing weight loss.

Nutrition

Nutrient Timing — Pre, Intra, and Post-WorkoutWhen you eat matters less than total daily intake, but sensible peri-workout nutrition supports performance and recovery — especially for endurance and twice-daily training.

Nutrition

Obesity as a Public Health ProblemObesity affects a large share of the population and is tied to many diseases; a 1985 survey found 45% of females and 27% of males were trying to lose weight.

Nutrition

Obesity Thresholds (Body-Fat Percentage)Men are obese above 25% body fat and women above 32% body fat.

Nutrition

Omega-3 and Omega-6 Essential Fatty AcidsOmega-3 and omega-6 are polyunsaturated fats the body cannot make; most people get plenty of omega-6 but too little long-chain omega-3 (EPA/DHA) from fish.

Nutrition

Overweight vs. Overfat (and the Metropolitan Life Tables)"Overweight" is defined against standard weight tables, but the percentage of weight that is fat ("overfat") is a far more meaningful measure of health.

Nutrition

Plant-Based, Vegetarian, and Vegan DietsWell-planned plant-based diets are healthy and adequate at every life stage, but require attention to B12, iron, zinc, calcium, vitamin D, omega-3, and protein quality.

Nutrition

Positive Caloric BalanceWhen caloric intake exceeds caloric expenditure, the surplus is stored as adipose tissue and body weight increases.

Nutrition

The Problem With DietsPeople who "go on a diet" eventually go off it and regain the weight, and dieting may actually worsen obesity over time.

Nutrition

Processed and Ultra-Processed Foods"Processing" spans a spectrum; the concern is ultra-processed foods, which are calorie-dense, easy to overeat, and crowd out nutrient-dense whole foods.

Nutrition

Protein — Functions, Quality, and RequirementsProtein supplies the amino acids that build and repair tissue; active people need roughly 1.4–2.0 g per kg of body weight daily, spread across meals.

Nutrition

Protein Supplementation and RequirementsActive people need more protein than sedentary ones, but most Americans already eat more than enough, and excess protein is stored as fat.

Nutrition

Psychological Effects of DeprivationDieting often breeds an obsession with food and weight, and the sense of deprivation and failure can fuel the very stress-eating it was meant to stop.

Nutrition

Regional Fat Distribution and Fat CellsWhere fat sits matters — abdominal fat raises cardiovascular and Type II diabetes risk — and the number and size of fat cells govern fatness.

Nutrition

Rethinking Weight ControlWeight control is still worthwhile for health, but success comes from changing clients' ideas about food, fat, and fitness — not from another diet.

Nutrition

Accuracy of Skinfolds (Five Assumptions)Skinfold results can be inaccurate from tester error and poor site location, and they rest on five traditional assumptions that may not hold.

Nutrition

Sports and Energy BarsSports bars are a convenient emergency energy source but are calorie-dense, often low in quality protein and fiber, and should not replace whole foods.

Nutrition

Sports Nutrition OverviewFitness professionals are routinely asked about sports drinks, protein supplements, sports bars, and high-protein diets — four topics the source treats to separate fact from fiction.

Nutrition

Spot Reduction (Myth)Exercising a body area does not preferentially burn fat there; fat is lost from all stores in a genetically determined pattern, generally first from where it was last deposited.

Nutrition

Storage Fat (Adipose Tissue)Storage fat is the fat held in adipose tissue beneath the skin and around organs — the fat we generally do not want to accumulate.

Nutrition

Vitamin B12B12 (cobalamin) is needed for red blood cells and nerves, comes almost only from animal foods, and must be supplemented by vegans; the RDA is 2.4 mcg.

Nutrition

Vitamin DVitamin D supports calcium absorption and bone, muscle, and immune function; the RDA is 600 IU (800 IU after 70), and deficiency is widespread.

Nutrition

Vitamins — Fat-Soluble vs Water-Soluble OverviewVitamins are micronutrients needed in small amounts; the fat-soluble ones (A, D, E, K) store in the body, while water-soluble ones (B-complex, C) are not stored and needed regularly.

Nutrition

Weight Control — Fact or FictionA set of common weight-control claims rated true or false, anchored on the principle that weight control is a matter of energy balance.

Nutrition

Weight Cycling (Yo-Yo Dieting)Repeatedly losing and regaining weight ("yo-yo" dieting) appears to make the body more energy-efficient, so each round of fat loss gets harder.

Nutrition

Weight Training in a Weight-Loss ProgramLifting weights helps a weight-loss program by building muscle that raises resting metabolic rate, though aerobic exercise burns more calories per minute.

Nutrition

Protein Powder and WheyProtein powders are a convenient, high-quality way to hit protein targets — not magic; whey is fast-digesting and leucine-rich, but whole-food protein works just as well.

◆ Guideline

28 topics

Nutrition

Activity Factors for Estimating TDEEMultiply BMR by an activity factor (1.2 sedentary up to ~1.9 extremely active) to estimate total daily calorie needs.

Nutrition

Added SugarsAdded sugars are sugars put into foods during processing; the guideline is to keep them under 10% of daily calories.

Nutrition

Estimating BMR — Mifflin-St Jeor and Harris-BenedictBasal metabolic rate is the energy your body burns at rest; the Mifflin-St Jeor equation is the most accurate common estimate.

Nutrition

Setting Calorie Targets for Fat Loss, Maintenance, and GainStart from TDEE, then subtract ~10–25% for fat loss, hold steady for maintenance, or add ~5–15% for lean gain — and adjust to the scale.

Nutrition

Carbohydrate LoadingCarbohydrate loading maximizes muscle glycogen before long endurance events by eating high-carb (10–12 g/kg/day) for a day or two while tapering training.

Nutrition

Carbohydrate Timing for EnduranceFor long sessions, top off glycogen beforehand, take in 30–90 g of carbohydrate per hour during, and refuel aggressively afterward.

Nutrition

Dietary Guidelines for Americans — OverviewThe federal Dietary Guidelines distill the core healthy-eating rules: follow a nutrient-dense pattern across life stages and limit added sugars, saturated fat, sodium, and alcohol.

Nutrition

Eating Out and Restaurant StrategiesRestaurant meals tend to be large, calorie-dense, and salty; a few simple habits let you eat out without derailing goals.

Nutrition

Endurance FuelingEndurance performance depends on carbohydrate availability — fuel high daily, take in 30–90 g of carbs per hour during long efforts, and hydrate strategically.

Nutrition

Hydration Strategy During ExerciseBegin exercise well-hydrated, drink to limit losses to under ~2% of body weight, add sodium for sessions over an hour, and replace ~125–150% of weight lost afterward.

Nutrition

Nutrition for Fat LossFat loss requires a moderate calorie deficit with high protein, plenty of fiber and volume, and an approach you can sustain while training to keep muscle.

Nutrition

Daily Fluid Needs and Hydration TargetsTotal daily water needs are roughly 3.7 L (men) and 2.7 L (women) from all sources; thirst and pale-yellow urine are good everyday guides.

Nutrition

Macronutrient Distribution GuidelinesDietary guidelines recommend 12–15% of calories as protein, 60–65% as carbohydrates, and about 25% as fat.

Nutrition

Meal Planning and PrepPlanning and batch-cooking meals ahead removes daily decisions, controls portions, and is one of the strongest levers for dietary adherence.

Nutrition

Who Is at Risk of Micronutrient DeficiencyMost well-fed people meet micronutrient needs from food, but defined groups — vegans, older adults, pregnant people, dieters, and some athletes — warrant targeted attention.

Nutrition

Nutrition for Muscle GainBuilding muscle needs a modest energy surplus, ample protein (~1.6–2.2 g/kg spread across the day), and progressive resistance training to use it.

Nutrition

Reading Nutrition LabelsStart with serving size, then read calories, the "limit" nutrients (saturated fat, sodium, added sugars), and the ingredient list to judge a food.

Nutrition

Portion EstimationHand-based portions and the plate method let you control intake without weighing every meal — a palm of protein, a fist of carbs, a thumb of fats.

Nutrition

Pre-Workout NutritionEat a carb-and-protein meal 1–4 hours before training, keeping it lighter and lower in fat/fiber the closer you are to starting.

Nutrition

Protein Distribution Across the DaySpreading protein into roughly even doses of 0.25 g/kg (about 20–40 g) every 3–4 hours stimulates muscle protein synthesis more effectively than skewing it to one meal.

Nutrition

Protein-Sparing in a Caloric DeficitIn a calorie deficit, higher protein (about 2.3–3.1 g/kg in trained people) plus resistance training preserves muscle so weight lost comes mostly from fat.

Nutrition

Recovery NutritionRecovery nutrition restores glycogen, repairs muscle, and rehydrates — the "3 R's": Refuel (carbs), Rebuild (protein), Rehydrate (fluids + sodium).

Nutrition

Reducing Dietary Fat and Taking Weight OffLose weight by burning more calories (exercise) and taking in fewer — and cutting dietary fat is an effective way to reduce calories.

Nutrition

Safe Rate of Caloric Deficit and Weight LossThe daily caloric deficit should not exceed 1,000 to 1,200 kcal per day, which corresponds to a body-weight loss of about 2 lb per week.

Nutrition

Sodium and Blood PressureSodium is an essential electrolyte, but typical intakes far exceed the <2,300 mg/day guideline, raising blood pressure — mostly from processed and restaurant foods.

Nutrition

Sports Drinks vs WaterWater covers most workouts under an hour; sports drinks earn their carbohydrate and sodium only in prolonged, intense, or hot-weather exercise.

Nutrition

Total Daily Energy Expenditure (TDEE)TDEE is all the energy you burn in a day — BMR plus activity, exercise, and the cost of digesting food — and it sets your calorie needs.

Nutrition

Urine-Color Hydration GuidePale, lemonade-colored urine signals good hydration; dark yellow or amber means drink more — a quick, practical self-check.

Suggested routes through Nutrition

Set your caloriesFind your number

Fuel training daysBefore, during, after

Cut without losing muscleDeficit, protected