Eating 1.6-3.1 grams of protein per kilogram of body weight is effective for building muscle. You can eat complex carbohydrates for energy and to replenish muscle glycogen. Adding healthy fats to your ...

Most meal plans ignore your body’s natural clock – syncing protein and carbs with your hormone cycles can boost muscle growth by up to 23% Micronutrients like zinc, magnesium, and B-vitamins work ...

When it comes to our fitness routine, summer can throw a wrench in even the best-laid plans. Erratic schedules make it more difficult to consistently prioritize workouts, hot weather can make ...

Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle ...