Sophia Go’s Bookmarks

International Society of Sports Nutrition official website featuring position stands, research updates, and continuing education resources. Essential for trainers wanting to deepen their evidence-based nutrition knowledge and credentials.

Automated meal planning tool that generates meal plans based on calorie and macro targets. Creates shopping lists and can accommodate dietary restrictions, making nutrition coaching more efficient for busy trainers.

Research-based analysis of intermittent fasting protocols and their effects on athletic performance, muscle retention, and body composition. Discusses potential benefits and drawbacks for different training goals.

Guide to optimizing post-exercise nutrition for recovery and adaptation. Covers protein-carb ratios, timing windows, and practical meal ideas that support muscle repair and glycogen restoration.

Extensive collection of low-carbohydrate recipes organized by meal type and preparation time. Useful for clients following ketogenic or reduced-carb protocols while maintaining adequate protein and micronutrient intake.

Meta-analysis examining optimal daily protein intake for strength and endurance athletes. Provides evidence-based recommendations ranging from 1.6 to 2.2 grams per kilogram bodyweight depending on training volume and goals.

ACE Fitness recommendations for pre-exercise fueling based on workout timing and intensity. Discusses carbohydrate loading, protein timing, and digestive considerations for optimal training energy and performance.

Step-by-step guide to efficient batch cooking and weekly meal preparation. Includes shopping lists, storage tips, and strategies for preparing multiple meals simultaneously to save time while maintaining nutrition consistency.

Introduction to If It Fits Your Macros approach allowing food flexibility within macro targets. Helps clients maintain adherence without restrictive food rules while still achieving body composition goals.

Advanced nutrition tracking app that monitors vitamins, minerals, and micronutrients beyond basic macros. Particularly useful for identifying dietary deficiencies and ensuring comprehensive nutrition for hard-training athletes.