Blog
Recovery, nutrition and training, in plain words
What HRV and Readiness mean, how much protein is in the food you actually eat, and how to train with what your body tells you.
Recovery and sleep
HRV by age: what’s a normal heart rate variability?
Average HRV falls with age, from about 50 ms SDNN in your late 20s to under 30 ms by 65. Charts by age and sex from two studies, and what to compare yours with.
What is a readiness score, and should you train by it?
A readiness score compares last night’s HRV, resting heart rate and sleep with your usual to say how hard to train. How it works and how to use it.
Food and protein
Paneer protein per 100 g: calories, portions and comparisons
Paneer has 18.9 g protein and 258 kcal per 100 g. Compare portions, tofu and Greek yogurt, with a protein chart and tips for buying paneer worldwide.
Calories in roti, chapati and paratha: a table for every kind
One medium chapati (36 g) has about 73 kcal and 2 g protein. Calories, protein, carbs and fat for roti, plain, aloo, gobhi and paneer paratha, thepla and naan.
Calories in idli, dosa and sambar: a South Indian breakfast, counted
A small idli has about 35 kcal; a masala dosa about 346 kcal. Calories and protein for idli, dosa, rava dosa, pesarattu, uttapam, sambar and chutney.
Navratri fasting food: calories and protein in vrat food
Calories and protein in sabudana khichdi, rajgira ladoo, makhana kheer, kuttu, singhara and other vrat food, and how to keep protein up while fasting.