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Nutrition

Need to know the best foods for magnesium? What about the best supplements for you? We’ve got you covered! Everything you ever wanted to know about nutrition is right here on The Manual.

Sliced watermelon on a cutting board

L-citrulline: The watermelon nutrient that could supercharge your workouts

Discover how L-citrulline, found in watermelon, improves blood flow, reduces muscle soreness, and enhances workout endurance. A natural way to fuel your fitness.
person holding a bagel sandwich in a car

Cutting carbs could be killing your gains

Man showing muscles, eating healthy vegetarian salad

The ultimate bulking meal plan: What to eat, shop for, and prep

Man working on his abs

Why most guys don’t have visible abs — even if they work out

post workout recovery

The science-backed way to upgrade your fitness recovery routine

Chicken breast and broccoli

I’m a trainer, and these are the 11 foods high in leucine I always recommend

Dinner plate with cooked meat and vegetables

Why dinner timing could make or break your fitness goals

A pitcher of avocado oil beside a sliced avocado on a wooden board.

Cut the salt, not the flavor: Top low-sodium foods to add to your meals

Foods high in iron.

I’m a nutritionist—these are the 12 iron-rich foods I recommend to fight fatigue

person drinking water

What’s the secret to better hydration? What you need to know

Kimchi in a bowl

Why every man should eat fermented foods for better gut health (plus 5 easy picks)

shirtless muscular man ripped in gym holding lat pulldown bar standing up ready to exercise at home

The best way to time your workouts around intermittent fasting windows

Man in gym taking supplement drinking protein shake powder electrolyte mineral

Should you take electrolytes before or after your workout? What science says

Should you take your electrolytes before or after working out? Find out the benefits of each timing strategy.
Man in gym taking supplement drinking protein shake powder electrolyte mineral

Whey is the protein king, but beef powder deserves a seat at the table

If you're assessing protein sources, beef powder has a solid profile
Person carving turkey at Thanksgiving table

Want better sleep and a brighter mood? Try these 10 foods high in tryptophan

Discover the top 10 foods high in tryptophan that boost sleep, mood, and well-being—plus serving tips, tryptophan benefits, and plant-based options.
A bird's-eye view of healthy foods on a table.

Trying to eat healthier? DASH diet vs. Mediterranean diet explained

Both the DASH diet and Mediterranean diet have their perks, but which is better for you and your goals?
Foods high In gluten

From pasta to pastries: The ultimate list of foods high in gluten and what to buy instead

Need to go gluten-free? Make sure to avoid everything on this list of foods high in gluten and learn about possible alternatives.
creatine powder

Do you really need to take creatine every day for results?

Should you take creatine every day? Discover what happens if you aren't consistent with supplementation.
balanced healthy meal in bowl

I try to eat these 15 nutrient-rich foods every week — here’s why you should too

Are you looking to improve your diet to look and feel better? Discover 15 nutrient-dense foods to add to your grocery list.
Man eating protein bar

The top 13 best bulking snacks for muscle growth

Want clean, high-protein snacks to support your bulking phase? These are the 13 best bulking snacks to help you gain muscle without relying on junk food.
Green Chef

Eating organic can be difficult: Did Green Chef make it easier?

Are you looking for a healthy meal delivery service? Discover whether Green Chef is right for you.
protein bar

7 high-protein snacks you can grab anywhere while traveling

Are you traveling but still have protein goals to hit? Enjoy these seven high-protein snacks you can buy anywhere.
Supplements

The ultimate summer supplement guide for smarter, stronger workouts

This summer guide is a great resource to find your best workout supplements
Coconut oil with a coconut

9 foods high in MCTs that can boost your brain and energy

Learn how medium-chain triglycerides (MCTs) fuel your body and brain, plus 9 natural foods to easily add to your diet.
Low-carb foods

5 reasons why I’ll never follow a low-carb diet — the downsides to keto

Are you considering going on the keto diet? Discover the potential downsides and what the science says first.
Soccer star study

Want to recover like a soccer star? This study says turmeric will get you there

Turmeric has been used for athletic recovery for some time, but this study based on elite soccer stars added some important information
High-protein meals

The personal trainer-approved way to meal prep for serious muscle gain

Are you trying to gain muscle but are confused about nutrition? Check out these five simple meal prep strategies.
Carbs, processed foods, and Coke

Not all health foods are healthy: What a gut doctor wants you to know

Dr. Hazan, a board-certified gastroenterologist, hepatologist, and internal medicine physician, warns that ultra-processed foods and hidden additives are silently destroying our microbiome, weakening immunity, and disrupting mental health.
Seafood that is high in vitamin B12

Need an energy boost? Try these 12 foods high in vitamin B12

Foods high in vitamin B12 provide essential energy-producing nutrients that help with brain function and more.
Bowls of bone broth on a tray

What to eat after fasting: The best foods to add to your diet

If you're on a fasting diet, you might be wondering what you can eat when it's meal time. These seven suggestions are your best bet for how to break a fast.
best workout supplements

5 powerful benefits of amino acid supplements for fitness and recovery

Are you considering adding amino acids to your routine? Learn about five interesting benefits.
A spoonful of kefir and two glasses of kefir on a table

7 underrated high-protein foods you’re probably not eating

Looking to spice up your high-protein diet? Add these seven foods to your meal plan.
Gluten-free diet concept: Selection of grains and carbohydrates for people with gluten intolerance

Net carbs explained: The simple formula that changes how you count carbs

Want to learn about net carbs? Find out what they are and how to easily calculate them.
Man with pre-workout drink

Does caffeine-free pre-workout actually work? Here’s what to know

Are you interested in taking pre-workout but want to avoid the jitters? Discover whether caffeine-free pre-workout works just as well.
Cloves and herbs

9 foods high in polyphenols for an antioxidant and heart-health boost

Polyphenols are an essential component of many superfoods. Discover top foods high in polyphenols to include in your diet.
man in gym using bands thinking happy

Experts say the dad bod era is over — here’s what men are focusing on instead

Here's what Freeman shared about the end of the 'dad bod' era and the shift toward longevity and performance in men's health and fitness.
liver and onion on skillet on wood on table next to onions and herbs

9 powerhouse foods high in B vitamins for improved energy levels

Looking to improve your energy levels through diet? Discover nine foods high in B vitamins that could help.
man drinking protein shake in gym

Will protein give you energy? Tips for fueling for your workouts

Protein is good for building muscle, but what about supplying energy for a workout? Find out about this impactful macro.
Healthy dish

Your complete guide to the dos and don’ts of a calorie deficit

Are you trying to lose weight but don't know how much to eat? Learn how to be in a calorie deficit.
Strong man standing in the gym arms folded leaning on weight rack

9 tips for dropping weight without sacrificing muscle

Are you looking to lose weight but want to maintain your muscle mass? Utilize these nine effective tips.
Man in kitchen cutting healthy food vegetables

Is the 5:2 diet right for you? Pros, cons, and tips

Intermittent fasting is popular, but have you heard of the 5:2 diet? Learn whether this method is right for you.
fit man lat pulldown shirtless

These 5 fitness myths are hurting your daily workouts

Fitness myths are everywhere, but they don't have to hurt your workouts if you recognize them and act accordingly.
Up close lettuce leaves

Ditch the carbs and try these protein-packed lettuce wraps instead

Below, discover how to make ground beef lettuce wraps just in time for summer gatherings and picnics.
Man drinking supplement

The best supplements for men, according to a pro sports nutrition coach

I got the scoop from Thomas DeLauer, nutrition and performance coach for MLB, NFL and NHL athletes and Expert Advisor at SuppCo, the health tech startup transforming how people discover, manage, and optimize their supplement routine. Here's what he shared about the best supplements for men that actually pull their weight.
Man showing muscles, eating healthy vegetarian salad

What is the best food for muscle recovery? Here’s what to eat after training

What is the best food for muscle recovery? Discover seven essential additions to your meal plan.
Supplements

The supplement boom: What’s behind the $69 billion wellness surge?

NBJ recently shared that the supplement industry is worth $69 billion. What is behind this sudden surge?
Man with headphones on looking at his phone

New report: Why you should double-check your favorite influencer’s nutrition tips

Social media allows for almost anyone to have a broad audience. This report shares how you need to be careful with any health advice.
White bean soup.

7 foods high in potassium and magnesium for better health

Are you looking to improve your overall health and consume enough minerals? Discover seven foods that provide plenty of potassium and magnesium.
best workout supplements

Does creatine break a fast? What you need to know

Does creatine break a fast? Learn whether you can take this supplement during fasting periods.
Canned tuna

This affordable, high-protein food deserves a spot in your pantry

Looking for an easy and versatile protein source? Consider adding canned tuna to your diet.

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