Troponin University
Nutrition & Macros
Nutrition — macros, calories, food selection, timing, and how a plan is actually built.
8 lectures
- ReferenceNovember 10, 2026 · 6 min read
How Much of Your Protein Drink Does Your Body Keep?
Most protein advice is about how much to eat. Far less of it is about how much of what you eat your body actually holds on to as new protein. A 2020 study in the Journal of the International Society…
Read this lecture
- ReferenceNovember 9, 2026 · 5 min read
Where Fructose Actually Goes
Fructose is the sugar in fruit, table sugar and high-fructose corn syrup. It has a bad reputation because very large amounts of it are linked to fatty liver, and most people assume the liver is where…
Read this lecture
- From Justin's archiveNovember 6, 2026 · 9 min read
Why Cutting Salt Makes You Look Worse
Members ask me about sodium all the time. Should they track it in the offseason? How much salt is too much when they're trying to lose a pound a week?…
Read this lecture
- From Justin's archiveOctober 31, 2026 · 9 min read
A Cheat Meal Is a Meal, Not an Eating Contest
Almost every diet I write has one meal each week that is not on the plan. Most people call it a cheat meal, and I use that name and "free meal" interchangeably…
Read this lecture
- From Justin's archiveOctober 29, 2026 · 11 min read
You Grow From What You Eat During and After the Workout
Members ask me about the meals around training more than almost any other part of the diet. What goes in the meal before, how much the intra-workout drink matters, and whether the meal after has to be a shake…
Read this lecture
- From Justin's archiveOctober 3, 2026 · 9 min read
How Much Protein Is Needed to Grow?
Few numbers in bodybuilding get repeated as often as the protein-per-meal limit, and few get checked less. I want to start with one word.
Read this lecture
- From JustinAugust 13, 2026 · 4 min read
Adding Carbs Back After a Long Diet
When you've been in a calorie deficit for a long time — months of eating less to lose fat — the first thing to add back isn't fat. It's carbs. The reason is hormonal. Carbs talk to your body in a way…
Read this lecture
- From JustinAugust 11, 2026 · 4 min read
Why Your Body Fights Back When You Diet (Adaptive Thermogenesis and NEAT)
If you've ever dieted hard for a while and felt like the scale just stopped moving even though you were doing everything right, this is why. Your body doesn't just burn fat at a steady, predictable…
Read this lecture