Health

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.

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.

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.

¿Qué barrita con probióticos es mejor para ti? Te ayudamos a elegir según tu estilo de vida

Benefits of probiotics for kids: Complete guide | JustLoading

Best Supplements for Contact Sports: Hydration & Energy