Justloading Blog: Nutrition, Exercise, Wellness, Events

What Is HYROX: the 8 Stations, the Weights by Division and How It Works

HYROX is 8 km of running and 8 fitness stations, always in the same order. What each one involves, the weights by division, how long it takes and where it's held in Spain.

Foods Rich in Vitamins: What to Eat to Cover Each One

Which foods contain each vitamin, what each one does and how much you need a day, with a summary table and no promises the science does not back.

Foods High in Vitamin A: the 10 Richest and How Much You Need

The 10 foods with the most vitamin A, from liver to carrots and persimmon, with their micrograms per 100 g, how much you need a day and when too much is a risk.

Creatine: The Supplement That Goes Beyond the Gym

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?

Vitamins for Appetite in Adults: Which Ones Help and How to Take Them

Creatine vs protein: differences, when to take them and whether you can combine them

How to Get the Most Out of BCAAs?

Nuts Benefits: Complete Guide for Health and Athletic Performance

Discover the science-backed health benefits of nuts for cardiovascular health, brain function, weight management, digestion, and athletic recovery. Nutrient comparison and practical tips included.

What to Eat for Breakfast Before a Workout: Maximize Your Performance

Eat 60 to 120 minutes before training, combining fast carbs with a moderate amount of protein and keeping fat and fibre low to avoid heavy digestion.

Supplements for building muscle mass

The supplements that actually build muscle, by level of evidence: whey protein (1.6-2.2 g/kg), creatine (3-5 g) and caffeine. The rest are optimisers.

High-Protein Foods for Your Fitness Goals

What Is Protein Used For? Functions and Benefits

Creatine Dosage: How Much to Take Daily by Weight

Supplements after 40: what you really need

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