Build a Muscle Gain Plate at Each Meal 🍽️
The plate should match the your training goal, body size, appetite, and progress.
For muscle gain, protein stays consistent, but carbs and fats may need to increase if weight, strength, or energy are not improving.
👉 Start with protein
👉 Add a performance carb
👉 Include color for recovery
👉 Use healthy fats wisely
Why Muscle Gain Requires More Than Protein 📈
🏗️ Protein builds the muscle, but calories give the body permission to grow
🥯 Carbs fuel better workouts
🥑 Healthy fats support hormones and recovery
🥗 Micronutrients help the body actually use the food.
Macros Build Muscle for Workout Signals 🥗
The goal is not to eat recklessly, it is to eat enough so performance, recovery, and muscle repair can keep moving forward.
👉 Training sends the message, macros provide the materials
👉 Protein repairs and rebuilds muscle tissue
👉 Carbs fuel better workout performance
👉 Fats support the recovery environment
Welcome to the Free EconoPass Macro Nutrient Calculator! This easy-to-use tool helps you determine your optimal daily intake of macronutrients (#proteins, #fats, and #carbohydrates) based on your Total Daily Energy Expenditure (#TDEE) and personal goals. #weightmanagement #macronutrient
https://econopass.com/macro-nutrient-calculator/?utm_source=flipboard&utm_medium=activitypub
Posted into Weight Management & Diets 🍏 @weight-management-diets-Econopass
Fish oil may be hurting your brain, new study finds https://www.sciencedaily.com/releases/2026/04/260426012303.htm
Fish oil has long been praised as brain-boosting, but new research suggests the story may be more complicated. Scientists found that in people with repeated mild head injuries, a key omega-3 fatty acid in fish oil—EPA—may actually interfere with the brain’s ability to repair itself. Instead of helping recovery, it appears to weaken blood vessel stability, disrupt healing signals, and even contribute to harmful protein buildup linked to cognitive decline.
Eating for Recovery, Not Just Training ❤️🩹
💪 Muscle growth happens after the workout
🍗 Protein supports repair
🥖 Carbs refill your energy tank
🫒 Healthy fats support hormones and inflammation control
Pre Workout Nutrition for Better Sessions and Better Growth 💪↗️
Muscle growth doesn’t come from the meal itself, it comes from the quality of the training session the meal allows you to produce, and the recovery environment it supports afterward.
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🍗 Start with protein (the “anchor”)
🥖 Add carbs to fuel performance (especially for hypertrophy)
⏱️ Time it to your stomach, not a rigid clock
🥑 Keep fat and fiber “smart” before lifting
⏰ Nutrient Timing on Rest Days vs Training Days 🔄
Nutrient timing matters because it helps you align nutrition with physiology, not just calories on paper.
🥩 Protein: same target, different “anchors”
🥖 Carbs: performance-fueled vs recovery-managed
🫒 Fats: lower near workouts, higher away from workouts
⏱️ Meal timing: “fuel windows” vs “steady rhythm”
Fats for Hormones, Joints and Consistency 🥑🫒
Adequate fats help keep the body’s foundation strong, so your training and nutrition plan can actually deliver results
🟢 Fats are raw material for hormone production
🟢 There’s a “sweet spot” more isn’t always better
🟢 Fat quality matters as much as fat quantity
🟢 Consistency over perfection: hit a daily baseline
Brandon Scott Partin
Econopass
Dragofix
Stephen Hayes