The Performance Journal

Your daily ritual, elevated...
Best Muscle Building Foods Muscle Department
Best Muscle Building Foods
Building lean muscle mass extends far beyond the gym. Training provides the stimulus, but nutrition provides the raw materials needed for muscle repair and growth. To build muscle effectively, you... Read more...
Can you Build Muscle and Lose Fat at the Same Time? Muscle Department
Can you Build Muscle and Lose Fat at the Same Time?
Advances in resistance training, nutritional science, and recovery strategies have shown that body re-composition—building muscle while losing fat—is not only possible, but achievable for many people when approached correctly. Read more...
How many calories do I need to build muscle? Muscle Department
How many calories do I need to build muscle?
At the core of muscle building lies a simple but often misunderstood principle: energy balance. Calories are units of energy that fuel every process in the body—from basic functions like... Read more...
Tips for a Stronger Immune System Muscle Department
Tips for a Stronger Immune System
Your immune system is your body’s frontline defence. It’s a complex network of cells, tissues, and organs that work together to identify and neutralise harmful pathogens such as viruses and... Read more...
Nutrition and Fitness Tips to keep you Motivated Muscle Department
Nutrition and Fitness Tips to keep you Motivated
As January begins, motivation is high and intentions are strong—especially when it comes to health and fitness goals. But by mid-January, many people hit what’s commonly known as “Quitters Day”:... Read more...
How To Build Muscle Without Bulking Up Muscle Department
How To Build Muscle Without Bulking Up
Bulking traditionally refers to intentionally eating more calories than your body burns to gain muscle mass. This usually means increasing intake of protein, carbohydrates, and fats well above maintenance levels Read more...
Can you Build Muscle with a Plant based Diet? Muscle Department
Can you Build Muscle with a Plant based Diet?
While plant proteins differ from animal proteins in amino acid profile and digestibility, research shows that hitting daily protein targets and following a structured resistance training program matters most. Read more...
Nutrition Enhancement For Runners Muscle Department
Nutrition Enhancement For Runners
Fueling your body properly before and after a run is essential for energy, endurance, recovery, and long-term health. Calories power movement, carbohydrates fuel performance, protein supports muscle repair, and timing... Read more...
How Much Water Do You Need? Muscle Department
How Much Water Do You Need?
Hydration is essential for temperature control, circulation, and athletic performance. Factors like heat, body size, fluid intake, and training intensity all influence hydration needs. Using personal cues—such as sweat loss... Read more...
Who Can Take Creatine? Muscle Department
Who Can Take Creatine?
Creatine is often associated with heavy lifting and bodybuilding culture but that reputation barely scratches the surface. Creatine is one of the most well-researched performance supplements available, with benefits that... Read more...
Which is the best type of protein? Muscle Department
Which is the best type of protein?
Not all protein powders are created equal. While whey protein is widely recognized as a high-quality source of protein containing all the essential amino acids your body needs—its different forms... Read more...
Meeting Your Daily Protein Requirement Muscle Department
Meeting Your Daily Protein Requirement
The commonly cited protein recommendation of 0.8 g per kilogram of body weight—known as the Recommended Dietary Allowance (RDA)—exists to prevent deficiency, not to maximize performance or muscle growth. Read more...
Protein Myths Debunked Muscle Department
Protein Myths Debunked
Protein is one of the most discussed nutrients in fitness and health and also one of the most misunderstood. Athletes rely on it for muscle growth and recovery, older adults... Read more...
Morning Vs Night Workouts Muscle Department
Morning Vs Night Workouts
Believe it or not, the time of day you prefer to train can reveal more than just your schedule it can offer insight into your workout habits, mindset, and even... Read more...
Protein Types and Their Differences Muscle Department
Protein Types and Their Differences
Protein isn’t one-size-fits-all. Different types serve different purposes, depending on how fast they digest, how your body processes them, and what you’re trying to achieve Read more...
Bulking Vs Cutting Muscle Department
Bulking Vs Cutting
You’ve been putting in the work. Long sessions, heavy lifts, consistent effort—and the results are starting to show. But taking your physique to the next level can feel like cracking... Read more...
Understanding Protein Shakes Muscle Department
Understanding Protein Shakes
But muscle growth isn’t the only reason protein matters. Adequate protein intake also helps limit muscle breakdown, supports recovery, and prepares your body to handle the next intense training session. Read more...