Articles & guides — page 3
212 pieces on the questions people actually search — how many calories, how much protein, how big a deficit, what a set at RIR 2 means, how the 1RM estimate works, how many sets a week — with every number derived from the formulas the apps use or cited to a source you can open. Training and nutrition education only; never medical advice.
212 articles
How much water should you drink a day?
The reference values are 3.7 L (men) and 2.7 L (women) of total water a day, and total includes food and all drinks. What counts, and why training changes it.
Reference valuesNutrition fundamentals8 minAre eggs bad for cholesterol?
In 17 trials in healthy people, extra eggs raised LDL cholesterol by about 8 mg/dL over 3 to 12 weeks. HDL barely moved. What that does and does not mean.
Human trial dataNutrition fundamentals9 minAre seed oils bad for you?
A recovered 1970s trial raised doubts, but a pooled study of 68,659 adults linked more linoleic acid, the main seed-oil fat, with fewer heart events.
Human trial dataNutrition fundamentals8 minCan you build muscle while intermittent fasting?
Yes, in trials so far. Lifters on a 16:8 eating window gained as much fat-free mass as normal eaters over 12 weeks, and less fat. What limits that finding.
Human trial dataNutrition fundamentals7 minDo smaller plates make you eat less?
Probably not by much. In a preregistered trial, 134 adults who served lunch on small or large plates ate only 19 kcal apart, and a 9-study review agreed.
Human trial dataNutrition fundamentals7 minDo ultra-processed foods make you eat more?
In trials, yes. On a research ward, 20 adults ate about 508 kcal a day more on an ultra-processed diet than on a matched unprocessed one. The likely reasons.
Human trial dataNutrition fundamentals8 minDo you really need 10,000 steps a day?
Not necessarily. In 47,471 adults, risk of death levelled off at about 6,000–8,000 steps a day in people 60 and over, and 8,000–10,000 in younger adults.
Human trial dataNutrition fundamentals9 minDo you need carbs to build muscle?
In 11 trials of lifters with protein matched, more carbohydrate made no significant difference to muscle growth (SMD 0.15). What the data does and does not say.
Human trial dataNutrition fundamentals8 minDoes alcohol ruin your sleep?
It changes sleep more than it ruins it. In 27 lab studies, alcohol cut REM sleep by about 11 minutes a night, even at low doses; total sleep was uncertain.
Human trial dataNutrition fundamentals8 minDoes eating slowly make you eat less?
Yes, in trials. Across 22 studies, slower eating led to less food at the meal, and a 2-week trial found 369 kcal a day less on slow-to-eat foods.
Human trial dataNutrition fundamentals7 minDoes exercise make you hungrier?
A little, for some. Across 51 trials, food eaten after a workout barely changed, and 18 of 24 training trials found no change in daily intake. Details here.
Human trial dataNutrition fundamentals7 minDoes eating more often change your metabolism?
No. With the same food, 2 vs 3 meals left daily energy use unchanged in a chamber study (8.2 vs 8.5 MJ, not significant), and digestion cost 9.4% vs 9.9%.
Human trial dataZyra is a training and nutrition tracking tool. Nothing on this page is medical advice, a diagnosis, or an individual prescription. The numbers are estimates from published formulas and the apps' own rules — consult a qualified professional for decisions about your health, and a coach for your training.