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Adding a Banana to Your Smoothie Could Cut ‘Heart-Healthy’ Flavanol Absorption by 84%
In Healthy Eating

Adding a Banana to Your Smoothie Could Cut ‘Heart-Healthy’ Flavanol Absorption by 84%

How To Use Jefit Analytics To Track Workout Performance Trends And Maximize Progress | Jefit
In Guide

How To Use Jefit Analytics To Track Workout Performance Trends And Maximize Progress | Jefit

10 Essential Tips For Starting A Progressive Overload Workout Plan | Jefit
In exercise, Guide, Jefit app, muscle, strength training

10 Essential Tips For Starting A Progressive Overload Workout Plan | Jefit

10 Proven Progressive Overload Techniques To Build Strength Faster | Jefit
In exercise, Guide, Jefit app, muscle, strength, strength training

10 Proven Progressive Overload Techniques To Build Strength Faster | Jefit

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Anthony Ramos Is Ready To Run in NYC Marathon

Yale ROTC Cadet Captain Samantha Tishler is Ready To Be Fit to Serve
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Yale ROTC Cadet Captain Samantha Tishler is Ready To Be Fit to Serve

IFBB Pro Lewis Breed explains scary pre-show incident on ‘TMP’
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IFBB Pro Lewis Breed explains scary pre-show incident on ‘TMP’

ESPN to Air World Series of Armwrestling Season 4 Finals
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ESPN to Air World Series of Armwrestling Season 4 Finals

5 Aging Lessons Learned from a Biohacking Retreat Deep in the Amazon
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5 Aging Lessons Learned from a Biohacking Retreat Deep in the Amazon

Research Reveals You Can Build Muscle on a Plant-Based Diet
In Healthy Eating

Research Reveals You Can Build Muscle on a Plant-Based Diet

In food quality, Healthy Eating, jefit, metabolism, nutrition, Nutrition Tips, strength training, ultra-processed foods

Hidden Risk for Strength Training


Article Summary

New research is showing that not all calories are created equal. A groundbreaking study found that eating ultra-processed foods—even when calorie intake was the same—led to fat gain, hormonal disruption, and worse metabolic health in just three weeks. For anyone serious about strength training, this is a reminder that food quality matters as much as quantity. The type of fuel you put into your body can make or break your performance, recovery, and long-term results.

Ultra-Processed Foods: A Trending Nutrition Wake-Up Call

When it comes to nutrition, most of us focus on calories, macros, and timing. But what about the quality of those foods? A recent clinical trial published in Cell Metabolism revealed that eating ultra-processed foods (UPFs) led to negative health changes in just three weeks—even when calorie intake was matched. Participants gained body fat, experienced hormonal disruptions, and saw worse cardiometabolic markers compared to those eating minimally processed foods.

This study is making waves because it challenges the long-standing “a calorie is a calorie” mindset. For anyone training hard in the gym, it’s a reminder that what you eat can influence performance, recovery, and long-term health in ways beyond simple numbers.

What Are Ultra-Processed Foods?

Ultra-processed foods go beyond basic cooking and involve industrial processing, additives, and artificial ingredients. Think:

  • Sugary cereals and snack bars
  • Packaged frozen meals
  • Processed meats like hot dogs or deli slices
  • Soft drinks and flavored energy drinks
  • Chips, cookies, and candy

These foods are designed for convenience and taste—but at the cost of satiety, nutrient density, and metabolic health.

The Science: Why Food Quality Matters

In the study, two groups consumed diets matched for calories, carbs, fats, and protein. The only difference was the degree of processing. Despite identical macros:

  • Weight gain occurred in the UPF group.
  • Hormonal changes suggested disrupted appetite regulation.
  • Worse blood markers linked to cardiometabolic risk appeared.

This highlights that your body responds differently to processed foods than it does to whole, nutrient-dense ones—even at the same calorie level.

Impact on Strength Training & Recovery

For athletes and lifters, the implications are huge:

  • Muscle Gain & Fat Loss: Poor hormonal regulation from UPFs can make it harder to stay lean while building muscle.
  • Inflammation & Recovery: Processed foods may increase systemic inflammation, slowing down recovery from hard training.
  • Energy & Focus: Highly processed carbs can cause spikes and crashes in blood sugar, affecting workout intensity.
  • Gut Health: Additives and low fiber can harm gut microbiota, which plays a role in nutrient absorption and immune function.

Practical Tips to Reduce Ultra-Processed Foods

You don’t need to avoid them 100%, but small changes add up:

  • Cook at home more often—batch cook proteins, veggies, and whole grains.
  • Swap flavored protein bars for whole-food snacks like Greek yogurt, nuts, or fruit.
  • Hydrate with water, coffee, or tea instead of sodas or energy drinks.
  • Check labels: the longer the ingredient list, the more processed it usually is.
  • Build your meals around whole proteins (chicken, fish, beans), complex carbs (brown rice, oats), and healthy fats (avocado, olive oil).

Final Takeaway

Nutrition isn’t just about hitting your calorie or macro targets. The quality of your food can directly impact your training outcomes, recovery, and long-term health. Ultra-processed foods may seem convenient, but relying on them too heavily could be holding you back in the gym.

Call to Action:

Ready to level up your nutrition and training? Use the Jefit app to track your workouts and plan meals that fuel strength, recovery, and results. Your body will thank you in the long run.

Jefit: The Strength Training App That Powers Your Progress

If you’re serious about building muscle, boosting strength, and tracking every rep with precision in 2025, the Jefit strength training app is your ultimate companion. With over 20 million downloads and 12+ million active users, Jefit is recognized as one of the top strength training apps on the market. Named Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit delivers expert-designed workout programs, advanced performance tracking, and a supportive community that keeps you accountable and motivated. Whether you want a science-backed muscle-building plan, detailed lift tracking, or tools to optimize training intensity, Jefit puts everything you need to reach your fitness goals right at your fingertips.

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Hidden Risk for Strength Training, 2025-10-01 13:18:00

In AI nutrition analysis, ChatGPT-5 macros, Jefit nutrition tracking, macro breakdown AI, Nutrition Tips, post-workout breakfast, strength training recovery, whey protein post-workout

Using AI for Meal Analysis After Morning Strength Training


Highlight Summary

  • AI tools like ChatGPT-5 can analyze meals and provide accurate macro breakdowns (carbohydrates, protein, fats).
  • This helps athletes and gym-goers better align nutrition with recovery and performance.
  • Integrating AI-powered nutrition checks after training ensures more personalized, data-driven progress.

Why Nutrition Timing Matters After Strength Training

After a demanding morning strength session, your body enters a recovery window where nutrition plays a critical role. Muscles are primed to absorb nutrients, rebuild glycogen, and repair tissue. A well-balanced breakfast supports this process, but many lifters guess about whether their meal actually meets their needs. That’s where AI-based analysis tools like ChatGPT-5 come in.

Instead of logging food manually or relying solely on calorie apps, AI can interpret your meal inputs in plain language and instantly give you a macronutrient breakdown. This helps confirm whether your post-workout breakfast is optimized for recovery.

How AI (ChatGPT-5) Analyzes Meals

Here’s how it works: you describe your breakfast, including portion sizes and preparation methods, and AI breaks it down into grams of carbs, protein, and fat. It cross-references food databases and nutrition standards to estimate accurate numbers.

For example, let’s say you share the following breakfast:

  • 3 scrambled eggs
  • 2 slices of whole grain toast with 1 tablespoon of peanut butter
  • 1 medium banana
  • 1 cup of black coffee

ChatGPT-5 would generate a macro analysis like this:

Estimated Macronutrient Breakdown
  • Carbohydrates: ~52g
    • 28g from toast
    • 27g from banana
    • 3g from peanut butter (minus dietary fiber adjustments)
  • Protein: ~26g
    • 18g from eggs
    • 4g from toast
    • 4g from peanut butter
  • Fats: ~23g
    • 15g from eggs
    • 8g from peanut butter
    • Trace amounts from toast
Why it Matters:

This breakdown shows a balanced spread with moderate carbs to replenish glycogen, quality protein for muscle repair, and healthy fats to sustain energy. If your training goal is hypertrophy, you might want to add another 15–20g protein source (like Greek yogurt or a whey shake) to maximize muscle protein synthesis.

Benefits of AI Meal Analysis for Athletes

  1. Accuracy Without Guesswork – Instead of manually scanning barcodes or searching food databases, AI handles the math.
  2. Personalization – Based on your training style, fitness goals, and dietary preferences, AI can suggest tweaks (e.g., more carbs for endurance, more protein for mass gain).
  3. Convenience – A simple text prompt gives you a macro snapshot, saving time compared to traditional logging.
  4. Education – Over time, you’ll better understand food composition and how your daily meals contribute to performance.

Using AI to Update Quickly on the Fly

One of the biggest advantages of using AI for nutrition is the ability to update your meal instantly. As I actually did this morning by adding my Ascent Whey Protein Drink to the mix. AI can recalculate your macros in real time. In turn, showing how a single adjustment impacts the balance of carbs, protein, and fats (see below). This flexibility saves time compared to re-entering meals in traditional apps and helps you make smarter choices on the spot—whether you’re adding supplements, swapping foods, or adjusting portion sizes.

Example: Updated Post-Workout Breakfast Analysis

Let’s say your breakfast now includes:

  • 3 scrambled eggs
  • 2 slices of sourdough toast with 1 tablespoon peanut butter
  • 1 medium banana
  • 1 cup of black coffee
  • 1 Ascent Whey Protein Drink (20g protein, ~2g fat, ~5g carbs)

AI-Generated Macro Breakdown:

  • Carbohydrates: ~57g
    • 28g from toast
    • 27g from banana
    • 3g from peanut butter
    • ~5g from whey protein drink
  • Protein: ~46g
    • 18g from eggs
    • 4g from toast
    • 4g from peanut butter
    • 20g from whey protein drink
  • Fats: ~25g
    • 15g from eggs
    • 8g from peanut butter
    • ~2g from whey protein drink
Why This Matters:

Without the whey drink, this meal contained ~26g of protein. By adding the supplement, you’ve raised your intake to 46g, which falls right in the range research shows is optimal for stimulating muscle protein synthesis (MPS) post-lift. The additional carbs also help restore glycogen, while fats remain moderate for satiety and sustained energy.

This demonstrates how small changes—analyzed in real time by AI—can shift your meal from “balanced” to “performance-focused.”

Jefit + AI = Smarter Training and Recovery

Jefit helps you track training progress, while AI nutrition analysis ensures your meals match your recovery needs. Combining these tools creates a 360° approach to fitness—smart training plus smart fueling.

Using Jefit to track your workouts is the first step. Pairing it with AI-powered nutrition analysis ensures your post-training meals fuel recovery and growth. Together, they create a smarter fitness ecosystem where training data and meal insights align.

Call-to-Action

Next time you finish a strength session, log your workout in Jefit and then share your breakfast with ChatGPT-5. Get your macro breakdown, make adjustments, and fuel recovery the smart way.

Jefit: The Best App for Building Strength, Power, and Muscle

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

References

  1. Morton RW, et al. “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults.” Br J Sports Med. 2018;52(6):376–384.
  2. Phillips SM, Van Loon LJ. “Dietary protein for athletes: From requirements to optimum adaptation.” J Sports Sci. 2011;29 Suppl 1:S29–S38.
  3. Schoenfeld BJ, Aragon AA, Krieger JW. “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis.” J Int Soc Sports Nutr. 2013;10:53.
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Using AI for Meal Analysis After Morning Strength Training, 2025-09-19 08:54:00

In building muscle, eating, eating strategies, Food, muscle mass, nutrition, nutrition for muscle building, Nutrition Tips, smart eating, smart eating strategies

Smart Eating Strategies to Build Muscle Mass


Want to add lean muscle without gaining unnecessary fat? Here are three science-backed nutrition strategies to eat more calories – the healthy way – while supporting muscle growth.

Highlights

Calculate your calorie surplus carefully: aim for 250–500 extra calories per day. Prioritize protein timing and intake for muscle repair and growth. Use calorie-dense, nutrient-rich foods and structured eating routines.

How Many Calories Do You Really Need?

For muscle gain, a caloric surplus is essential. Research shows that consuming approximately 250–500 calories above maintenance per day is optimal for lean muscle growth without significant fat gain (Slater & Phillips, 2011). Maintenance calories can be estimated by multiplying body weight (in pounds) by 15–16, then adjusting based on activity level. For example, a 180-pound male might require 2,700–2,900 calories daily to maintain weight. Adding 250–500 calories brings the total to around 3,200–3,400 calories for controlled mass gain. Exceeding this surplus often results in higher fat accumulation rather than lean muscle.

Tip 1: Prioritize Protein Intake and Timing

Protein is the foundation of muscle repair and growth. Current evidence suggests aiming for 1.6–2.2 grams of protein per kilogram of body weight per day (Morton et al., 2018). Equally important is protein distribution across meals. Consuming 25–35 grams of high-quality protein every 3–4 hours helps maximize muscle protein synthesis (Schoenfeld & Aragon, 2018). Post-workout nutrition is critical; research supports the “anabolic window” of up to 2 hours after exercise when protein intake has the greatest impact. Good sources include lean meats, eggs, dairy, and plant-based options like lentils, beans, and soy. Incorporating a high-protein breakfast can also prime your body for growth throughout the day.

Tip 2: Use Calorie-Dense, Nutrient-Rich Foods

When aiming to add calories, it’s easy to turn to junk food. However, nutrient-dense, calorie-rich foods provide both the extra energy and essential micronutrients needed for recovery and performance. Examples include nut butters, avocados, olive oil, whole grains, full-fat yogurt, and smoothies. A handful of nuts can add 200 calories without overwhelming your appetite. Adding olive oil to cooked vegetables or blending oats, nut butter, and protein powder into shakes are effective ways to boost intake. Studies highlight that dietary quality impacts training adaptation, recovery, and overall health (Rodriguez et al., 2009). Eating extra does not mean eating poorly—calorie quality matters as much as quantity.

Tip 3: Structure Your Eating Routine for Consistency

Consistency is often overlooked but is vital for muscle gain. Athletes and strength trainees benefit from regular meal timing, ensuring adequate fueling before and after workouts. Research indicates that structured eating routines improve adherence, promote more balanced nutrient intake, and help regulate hunger and satiety hormones (Gillen & Gibala, 2014). Practical strategies include: eating four to six meals/snacks per day, preparing meals in advance, and carrying portable snacks like protein bars, nuts, or Greek yogurt. Tracking intake with a food log or nutrition app can also help monitor progress and avoid accidental under-eating or excessive surpluses.

Bringing it All Together

Eating to build muscle is not about endlessly increasing calories—it’s about strategic surpluses, protein timing, and nutrient-rich food choices. By aiming for a moderate calorie surplus, distributing protein evenly across meals, and sticking to a consistent eating routine, you can fuel muscle growth while minimizing fat gain. Combine these nutrition strategies with progressive resistance training, and you’ll have the foundation for sustainable, healthy muscle building.

Example Daily Meal Plans for Muscle Gain

Meal Plan 1: 3,200 Calories (~180 g protein)

  • Breakfast: 3 scrambled eggs with spinach, 2 slices whole-grain toast, 1 avocado, and a glass of low-fat milk (~700 cal, 35 g protein)
  • Snack: Greek yogurt (200 g) with honey and almonds (~350 cal, 25 g protein)
  • Lunch: Grilled chicken breast (6 oz), quinoa (1 cup cooked), roasted broccoli with olive oil (~750 cal, 45 g protein)
  • Snack: Protein smoothie with whey protein (30 g), banana, peanut butter, oats, and almond milk (~600 cal, 40 g protein)
  • Dinner: Salmon (7 oz), sweet potato (1 medium), asparagus, drizzled with olive oil (~650 cal, 35 g protein)
  • Evening Snack: Cottage cheese (200 g) with mixed berries (~200 cal, 15 g protein)

Example 2: 3,400 Calories (~190 g protein, vegetarian)

  • Breakfast: Overnight oats with almond butter, chia seeds, soy milk, and a scoop of plant protein powder (~650 cal, 40 g protein)
  • Snack: Edamame (2 cups) with sea salt (~400 cal, 35 g protein)
  • Lunch: Lentil curry with brown rice and roasted cauliflower (~700 cal, 35 g protein)
  • Snack: Smoothie with soy protein, oats, peanut butter, and blueberries (~550 cal, 40 g protein)
  • Dinner: Tofu stir-fry (8 oz tofu) with mixed veggies, sesame oil, and soba noodles (~750 cal, 35 g protein)
  • Evening Snack: Greek yogurt with walnuts (~350 cal, 20 g protein)

Example 3: 3,500 Calories (~200 g protein, high variety)

  • Breakfast: Omelet with 4 eggs, mushrooms, peppers, cheese, and 2 slices whole-grain toast (~700 cal, 40 g protein)
  • Snack: Protein bar and banana (~350 cal, 25 g protein)
  • Lunch: Turkey burger (6 oz lean turkey) on whole-grain bun, sweet potato fries, and mixed greens salad (~800 cal, 50 g protein)
  • Snack: Cottage cheese with pineapple and a handful of walnuts (~400 cal, 30 g protein)
  • Dinner: Grilled steak (8 oz), baked potato, steamed green beans with olive oil (~850 cal, 45 g protein)
  • Evening Snack: Casein protein shake blended with almond butter (~400 cal, 30 g protein).

Jefit: The Best App for Building Strength, Power, and Muscle in 2025

If you’re serious about building muscle, increasing strength, and developing explosive power, the Jefit strength training app is your ultimate training companion. With over 20 million downloads and 12+ million active users, Jefit is one of the world’s most trusted workout tracking apps. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit offers expertly designed workout programs, detailed gym performance tracking, and a supportive fitness community to keep you motivated. Whether you want to follow a scientifically proven power training plan, track your progress in real time, or optimize training intensity for faster results, Jefit gives you all the tools you need — in one powerful app. Download Jefit today on iOS and Android to start building strength and power with precision.

References

  • Slater GJ, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. J Sports Sci. 2011;29 Suppl 1:S67–77.
  • Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis, and meta-regression of the effect of protein supplementation on resistance training–induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
  • Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.
  • Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand. Nutrition and athletic performance. Med Sci Sports Exerc. 2009;41(3):709–731.
  • Gillen JB, Gibala MJ. Is high-intensity interval training a time-efficient exercise strategy to improve health and fitness? Appl Physiol Nutr Metab. 2014;39(3):409–412.
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Smart Eating Strategies to Build Muscle Mass, 2025-08-29 13:27:00

In 25 grams protein, bodybuilding diet, bodybuilding meal ideas, gym nutrition, high-protein breakfast, high-protein dinner, high-protein lunch, high-protein meals, muscle growth meals, Nutrition Tips, protein per meal

High-Protein Meal Ideas for Muscle Growth | Jefit


Research consistently supports the idea that spreading protein intake evenly throughout the day helps maximize muscle protein synthesis (MPS) and supports recovery after strength training. The current literature suggests that 25–35 grams of high-quality protein per meal is ideal for most adults, particularly for athletes and bodybuilders who are training regularly (Moore et al., 2012; Witard et al., 2014). This range allows for optimal stimulation of MPS without wasting amino acids for energy.

For bodybuilders and gym-goers, hitting that 25–35 gram mark at breakfast, lunch, and dinner is crucial. Below are sample meal ideas for each meal that meet this protein goal and are both practical and commonly used in strength training diets.

High-Protein Meal Ideas: 25–35 Grams Per Meal for Muscle Growth

Breakfast Options (25–35g Protein)

  1. Classic Egg and Turkey Omelet – 4 large eggs (24g protein) + 3 oz turkey breast (18g protein) + vegetables of choice. Total: ~42g protein.
  2. Greek Yogurt Parfait – 1 cup nonfat Greek yogurt (20g protein) + ½ cup cottage cheese (14g protein) + berries and a tablespoon of almond butter. Total: ~34g protein.
  3. Protein Oatmeal – ½ cup oats (5g protein) cooked with 1 scoop whey protein powder (24g protein) and 2 tablespoons peanut butter (7g protein). Total: ~36g protein.

Lunch Options (25–35g Protein)

  1. Grilled Chicken Salad – 6 oz grilled chicken breast (42g protein) over mixed greens with vegetables and olive oil dressing.
  2. Tuna Wrap – 1 can tuna (28g protein) mixed with plain Greek yogurt and mustard, wrapped in a whole wheat tortilla, served with a side of boiled eggs (12g protein). Total: ~40g protein.
  3. Beef Stir-Fry – 5 oz lean flank steak (35g protein) stir-fried with mixed vegetables and served over brown rice.

Dinner Options (25–35g Protein)

  1. Salmon with Quinoa – 6 oz baked salmon (34g protein) with 1 cup cooked quinoa (8g protein) and steamed broccoli. Total: ~42g protein.
  2. Turkey Chili – 6 oz lean ground turkey (42g protein) cooked with beans, tomatoes, and spices for a high-protein comfort meal.
  3. Grilled Pork Tenderloin with Sweet Potato – 6 oz pork tenderloin (39g protein) served with roasted sweet potato and asparagus.

Final Thoughts

By planning meals around this 25–35 gram protein target, bodybuilders can maximize muscle growth, enhance recovery, and sustain performance in the gym. Using high-quality protein sources—such as lean meats, fish, dairy, eggs, and plant-based options—ensures the amino acid profile is complete, particularly rich in leucine, which is critical for triggering MPS (Phillips & Van Loon, 2011).

Ultimately, consistency is key. Spacing protein evenly across meals—rather than consuming the majority of it at dinner—has been shown to provide greater benefits for muscle maintenance and growth over time (Areta et al., 2013). By making these high-protein meals a daily habit, athletes can align their nutrition with the latest scientific evidence for optimal results.

Jefit: Your Ultimate Strength Training Companion

If you’re committed to building muscle, gaining strength, and tracking your progress effectively in 2025, the Jefit strength training app is the essential tool to help you crush your fitness goals. With over 20 million downloads and 12+ million active users, Jefit ranks among the best strength training apps available today. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit combines expert-built workout programs, advanced gym performance tracking, and a supportive community to help you stay accountable and motivated. Whether you’re looking to follow a scientifically-backed muscle-building plan, monitor your lifting progress, or optimize your training intensity, Jefit gives you everything you need — all in one place.

References

Areta, J. L., et al. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis. The Journal of Physiology, 591(9), 2319-2331.

Moore, D. R., et al. (2012). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. The Journals of Gerontology Series A, 67(11), 1188–1195.

Phillips, S. M., & Van Loon, L. J. C. (2011). Dietary protein for athletes: From requirements to metabolic advantage. Applied Physiology, Nutrition, and Metabolism, 36(5), 647–654.

Witard, O. C., et al. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise. American Journal of Clinical Nutrition, 99(1), 86–95.

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High-Protein Meal Ideas for Muscle Growth | Jefit, 2025-08-13 12:42:00

In bodybuilding nutrition, carb tracking, fat intake, food macros, healthy eating for gym-goers, iifym, macro goals, macro tracking, macronutrients, Nutrition Tips, protein intake, strength training diet

Set Goals and Know Your Macros


Tracking your macros—protein, carbohydrates, and fats—is one of the most effective ways for bodybuilders and gym-goers to fuel their performance, support recovery, and stay on track with physique goals. Whether you’re bulking, cutting, or maintaining, understanding how to set your macro targets and knowing what’s in the food you eat is critical to long-term success.

How to Set Macro Goals and Understand Nutritional Value of Food for Better Results

Step 1: Set Personalized Macro Goals

Before you begin logging your meals, you need to establish daily macro targets. These targets should reflect your body weight, goal (muscle gain, fat loss, or maintenance), training intensity, and activity level.

Here’s a general guideline to start:
  • Protein: 1.6–2.2 grams per kilogram of body weight (Helms et al., 2014)
  • Fat: 0.8–1.0 grams per kilogram of body weight (ISSN, 2017)
  • Carbohydrates: Fill in remaining calories after protein and fat based on your total daily energy expenditure (TDEE)

For example, a 75 kg (165 lb) active male trying to gain muscle might set:

  • Protein: 150g (2.0g/kg)
  • Fat: 70g (0.9g/kg)
  • Carbs: 350g (based on remaining calories)

You can use free online tools like the IIFYM Calculator or a macro tracking app such as MyFitnessPal, Carbon, or Chronometer to fine-tune these targets.

Step 2: Understand the Macro Content of Common Foods

Once your targets are set, the next step is building awareness of the macro content in the foods you eat regularly. This knowledge makes it easier to stay within your goals and adjust your meals on the fly without needing to scan every label.

Here are some popular gym-goer staples and their approximate macronutrient content:
Food Serving Size Protein (g) Carbs (g) Fat (g)
Chicken breast (cooked) 6 oz 42 0 3
Whole eggs 2 eggs 12 0 10
White rice (cooked) 1 cup 4 45 0
Rolled oats (dry) 1/2 cup 5 27 3
Whey protein powder 1 scoop 25 2 1
Peanut butter 2 tbsp 8 6 16
Broccoli (steamed) 1 cup 2.5 6 0
Salmon (cooked) 6 oz 34 0 20

Knowing this information helps you hit your macros without always relying on apps or a food scale—especially useful when eating out or traveling. Over time, you’ll develop “macro intuition”—a skill that allows you to build meals that hit your macro targets without stress.

Pro Tip:

Build meals around lean protein, whole grains, healthy fats, and vegetables. This not only supports your macros but it will also boost your nutrient density, which is vital for recovery, hormone function, and overall health.

Final Thought

Macro tracking doesn’t have to be overwhelming. By taking the time to set personalized macro goals and learning the macro profiles of common foods, you empower yourself to eat with purpose—fueling your workouts, accelerating your progress, and staying consistent for long-term success.

Jefit: Your Ultimate Strength Training Companion

If you’re committed to building muscle, gaining strength, and tracking your progress effectively in 2025, the Jefit strength training app is the essential tool to help you crush your fitness goals. With over 20 million downloads and 12+ million active users, Jefit ranks among the best strength training apps available today. Named the Best Fitness App of 2024 and featured in Men’s Health, PC Magazine, and USA TODAY, Jefit combines expert-built workout programs, advanced gym performance tracking, and a supportive community to help you stay accountable and motivated. Whether you’re looking to follow a scientifically-backed muscle-building plan, monitor your lifting progress, or optimize your training intensity, Jefit gives you everything you need — all in one place.

References

  • Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20.
  • Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: Protein and Exercise. Journal of the International Society of Sports Nutrition, 14(1), 20.
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Set Goals and Know Your Macros, 2025-08-08 12:58:00

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