Justloading sports nutrition supplements

High Fiber Foods: Full Chart and How Much Fiber You Need Per Day

EFSA sets 25 g of fiber a day and in Spain adults eat 15.8 g. Here is the chart of 36 high fiber foods with grams per 100 g and per real serving, each with its USDA identifier, the difference between soluble and insoluble fiber, what the evidence really shows on cholesterol, blood glucose, weight and gut bacteria, and a one-day menu that adds up to 40.7 g without supplements.

Cardio vs strength training: which is better for your goals and how to combine them

Neither cardio nor strength training wins on its own. Here is what to prioritise for your goal, which one to do first in a session and how to split both across the week.

Supersets: what they are, types and how to use them to maximise your training

What supersets are, how to perform them and which types exist to add intensity without making your workout longer.

What to eat after the GYM: recovery and goals

How much protein and carbs to have after training, when to eat and what to avoid, according to your goal.

Discover the Benefits of Pre-Workout

Glutamine: What it is, what it’s used for and how to take it correctly

Magnesium citrate: What it’s used for, key benefits and how to take it in 2026

Nutritional Yeast: Properties, Benefits and How Athletes Should Take It

Zinc and magnesium before bed: speed up your recovery and get a good night’s sleep

Taking zinc and magnesium 30-60 minutes before bed improves deep sleep, lowers cortisol and speeds up muscle recovery. Doses, best timing and which form to choose.

Why do we need to replenish electrolytes?