Nutrition

Nutrition lives on the sister site, eatgood.now, with healthy recipes and sourced guides. Here are the parts that matter for lifting.

Protein

The 2025–2030 US Dietary Guidelines suggest 1.2–1.6 g of protein per kg of body weight a day [1]. For someone who weighs 70 kg (154 lb), that’s about 85–110 g, spread across meals.

Eating for your goal

• Building muscle: eat a little more than you burn. See gaining weight.
• Losing fat: eat a little less, keep protein high, and keep lifting. See losing weight.
• Not sure how much you eat? The calorie and macro calculator gives a starting point.

Walking after meals

A few minutes of easy walking after eating helps with blood sugar. See walks after meals.

Recipes

High-protein recipes on eatgood.now, all low effort.

General information, not medical advice. If you have a health condition, are pregnant or take medication, check changes with your doctor.