Sophia Go’s Bookmarks

Evidence-based hydration recommendations from the National Strength and Conditioning Association. Covers fluid needs during exercise, electrolyte replacement strategies, and signs of dehydration affecting performance.

Comprehensive list of vegetarian and vegan protein sources with amino acid profiles and bioavailability information. Essential reference for trainers working with plant-based athletes concerned about adequate protein intake.

Detailed explanation of carbohydrate cycling methodology for fat loss and performance optimization. Covers high-carb training days, low-carb rest days, and how to structure intake around workout intensity and goals.

Guide to affordable protein sources and cost-effective meal planning strategies. Features bulk buying tips, versatile ingredients, and simple recipes that support muscle building without breaking the bank.

Popular calorie and macro tracking application with extensive food database and barcode scanning. Essential tool for clients learning portion control and macronutrient awareness during body composition transformations.

Scientific review examining pre-workout, intra-workout, and post-workout nutrition strategies. Discusses the anabolic window concept, glycogen replenishment, and protein synthesis optimization for strength and endurance athletes.

Collection of quick, protein-rich breakfast recipes perfect for active clients with busy schedules. Each recipe includes macros, prep time, and can be adapted for various dietary preferences including vegetarian options.

Comprehensive review of meal prep containers including portion-controlled options, microwave-safe materials, and leak-proof designs. Helps trainers recommend practical solutions for clients committed to consistent nutrition habits.

Evidence-based supplement information compiled from peer-reviewed research. Covers efficacy, dosing protocols, and safety profiles for hundreds of supplements relevant to athletic performance, recovery, and general health optimization.

Free macro calculator that estimates daily calorie and macronutrient needs based on activity level, goals, and body composition. Provides personalized recommendations for protein, carbs, and fats with portion size guidance.