Guides

Plain, sourced guides on eating for training when your gut is picky: food labels, protein, meal prep and full days of food.

• Where Garlic and Onion Hide on US Food Labels

  US rules make most foods name garlic and onion powder, but meat, poultry and broth can list them as natural flavors. Learn the rule and a 20-second check.

• Low-FODMAP bulking: a full 3,500-calorie day

  A real 3,520-calorie, 212 g protein low-FODMAP day for bulking, meal by meal, with no garlic or onion and every portion counted.

• Bloated After a Protein Shake? Read Three Lines on the Tub

  Bloated after a protein shake? See how whey concentrate, sugar alcohols and added fibers like inulin show up on the label, and read any tub in 20 seconds.