References

Sources & citations

Every factual claim on this site is sourced from peer-reviewed research, government health agencies, major academic medical centers, or (for athlete-diet stories) established news reporting. This page lists every citation used, grouped by topic.

A note on how these were compiled: these are well-established, long-standing pages from Harvard's Nutrition Source, the U.S. National Institutes of Health, the National Academies' Dietary Reference Intakes, PubMed/PMC, Mayo Clinic, and Cleveland Clinic — sources chosen specifically for their track record of accuracy and stability. If a link ever moves, search the organization's site directly for the article title listed.

Protein

  1. [1] Protein — The Nutrition Source
    Harvard T.H. Chan School of Public Health
    nutritionsource.hsph.harvard.edu/what-should-you-eat/protein
  2. [2] International Society of Sports Nutrition Position Stand: protein and exercise
    Jäger et al., Journal of the International Society of Sports Nutrition, 2017 (PMC)
    pmc.ncbi.nlm.nih.gov/articles/PMC5477153
  3. [3] Dietary Reference Intakes — Reference Tables (protein RDA)
    National Academies of Sciences, via NCBI Bookshelf
    ncbi.nlm.nih.gov/books/NBK208874
  4. [4] Kwashiorkor: Definition, Symptoms, Causes & Diagnosis
    Cleveland Clinic
    my.clevelandclinic.org/health/diseases/23099-kwashiorkor
  5. [5] Protein Foods Group
    MyPlate, U.S. Department of Agriculture
    myplate.gov/eat-healthy/protein-foods

Fat

  1. [1] Fats and Cholesterol — The Nutrition Source
    Harvard T.H. Chan School of Public Health
    nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol
  2. [2] Types of Fat
    Harvard T.H. Chan School of Public Health, The Nutrition Source
    nutritionsource.hsph.harvard.edu/.../types-of-fat
  3. [5] Omega-3 Fatty Acids — Health Professional Fact Sheet
    NIH Office of Dietary Supplements
    ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional
  4. [6] Rethinking the AMDR for the 21st Century (Acceptable Macronutrient Distribution Ranges)
    National Academies, via NCBI Bookshelf
    ncbi.nlm.nih.gov/books/NBK610333
  5. [4] What Do You Know About Fat-Soluble Vitamins?
    Cleveland Clinic
    health.clevelandclinic.org/fat-soluble-vitamins
  6. [3] Low-fat diets and testosterone in men: systematic review and meta-analysis of intervention studies
    Whittaker & Wu, Journal of Steroid Biochemistry and Molecular Biology, 2021
    sciencedirect.com/science/article/abs/pii/S0960076021000716 (abstract publicly viewable; full text may require institutional access)

Carbohydrates

  1. [1] Carbohydrates — The Nutrition Source
    Harvard T.H. Chan School of Public Health
    nutritionsource.hsph.harvard.edu/carbohydrates
  2. [2] International Society of Sports Nutrition Position Stand: Nutrient Timing
    Kerksick et al., Journal of the International Society of Sports Nutrition, 2017 (PMC)
    pmc.ncbi.nlm.nih.gov/articles/PMC5596471
  3. [3] Sugar for the brain: the role of glucose in physiological and pathological brain function
    Mergenthaler et al., Trends in Neurosciences, via PMC
    pmc.ncbi.nlm.nih.gov/articles/PMC3900881
  4. [6] Rethinking the AMDR for the 21st Century (Acceptable Macronutrient Distribution Ranges)
    National Academies, via NCBI Bookshelf
    ncbi.nlm.nih.gov/books/NBK610333
  5. [4] Dietary fiber: Essential for a healthy diet
    Mayo Clinic
    mayoclinic.org/.../fiber/art-20043983
  6. [5] Ketosis: Definition, Benefits & Side Effects
    Cleveland Clinic
    my.clevelandclinic.org/health/articles/24003-ketosis

Athletes & sports nutrition

  1. [1] Why Norway Brought In 1,276 Pounds Of Food For The 2026 FIFA World Cup
    Forbes
    forbes.com/.../why-norway-brought-in-1276-pounds-of-food
  2. [2] Food for champions: Argentina bring 500 kg of beef to 2026 World Cup
    VnExpress International
    e.vnexpress.net/.../argentina-bring-500-kg-of-beef
  3. [3] Dietary secrets of Lionel Messi's success
    World Soccer
    worldsoccer.com/.../dietary-secrets-of-lionel-messis-success
  4. [4] What are Cristiano Ronaldo's diet, workout and fitness secrets?
    Goal.com
    goal.com/.../cristiano-ronaldo-diet-workout-fitness-regime
  5. [5] Michael Phelps, man of the 12,000-calorie diet, says he doesn't eat much anymore
    The Washington Post
    washingtonpost.com/.../michael-phelps-man-of-the-12000-calorie-diet
  6. [6] Usain Bolt Ate 1,000 Chicken McNuggets in 10 Days at the Beijing Olympics
    TIME
    time.com/3912896/usain-bolt-chicken-mcnuggets-olympics
  7. [7] Novak Djokovic's life and career-changing gluten-free diet
    Olympics.com
    olympics.com/en/news/novak-djokovic-gluten-free-diet
  8. [8] How Simone Biles eats and trains for Olympic gold
    Deseret News
    deseret.com/lifestyle/2024/08/05/simone-biles-diet
  9. [9] No Effects of a Short-Term Gluten-free Diet on Performance in Nonceliac Athletes
    Lis et al., International Journal of Sport Nutrition and Exercise Metabolism, via PubMed
    pubmed.ncbi.nlm.nih.gov/25970665
  10. [10] Is There a Postexercise Anabolic Window of Opportunity for Nutrient Consumption? Clearing Up Controversies
    Aragon & Schoenfeld, Journal of Orthopaedic & Sports Physical Therapy, 2018
    jospt.org/doi/10.2519/jospt.2018.0615
  11. [11] International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine
    Kreider et al., Journal of the International Society of Sports Nutrition, 2017 (PMC)
    ncbi.nlm.nih.gov/pmc/articles/PMC5469049
  12. [12] 9 Facts About Hydration & Electrolytes
    American College of Sports Medicine (ACSM)
    acsm.org/9-facts-about-hydration-electrolytes
  13. [13] Carb cycling: Benefits, evidence, and how to do it
    Medical News Today
    medicalnewstoday.com/articles/carb-cycling

Calculator formulas

  1. A new predictive equation for resting energy expenditure in healthy individuals (Mifflin-St Jeor equation)
    Mifflin MD, St Jeor ST, et al., American Journal of Clinical Nutrition, 1990
    pubmed.ncbi.nlm.nih.gov/2305711
  2. Applications of the Dietary Reference Intakes for Energy (Physical Activity Level multipliers)
    National Academies, via NCBI Bookshelf
    ncbi.nlm.nih.gov/books/NBK591020

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