nutrition
Nutrition without spreadsheets. Macro targets, eyeballing portions, protein-first eating, adaptive macros. The food half of the climb.
6 posts on nutrition.
·7 min readCreatine monohydrate: the most-studied supplement in fitness, explained
Creatine is the rare supplement with decades of high-quality research behind it. Here's how it works, who benefits, what to take, and what's hype.
·7 min readProtein targets for lifters without counting every gram
Unlock muscle growth without obsessively tracking every gram of protein. Learn evidence-based targets, practical portioning, and how Ascend Fitness simplifies your nutrition journey.
·6 min readAscend vs MyFitnessPal: two paths to long-term progress
MyFitnessPal pioneered calorie tracking and helped millions get started. Ascend takes a different angle — unifying nutrition, training and hydration into one journey. A respectful side-by-side.
·7 min readMacros without a food scale: the eyeballing method that actually works
Ditch the food scale! Discover Ascend Fitness's simple hand-portion method for tracking macros, boosting adherence, and achieving your fitness goals without obsessive weighing.
·7 min readFamily meal planning when everyone has different macros
Struggling with family meals when everyone has different macro goals? Learn the 'shared base + individual top-up' rule to simplify cooking and generate one grocery list for all your climbers.
·8 min readTraining for Australian heat: summer strength and cardio that doesn't melt you
Conquer Australian summer training! Learn why heat impacts cardio differently, master 10-day heat acclimation, optimise hydration, and leverage Ascend's adaptive nutrition for peak performance in extr