grams

Protein Intake Vs. Training Split How much protein do you need after training to trigger the most muscle protein synthesis? And does your workout split matter? Here's the science. The Study: Researchers wanted to figure out how much protein we need after weight training to maximize muscle...

For bodybuilders and strength athletes, soy protein is no better than water. Here's why. About 15 years ago, I broke the news to the physique world that a few studies had shown that soy results in testicle shrinkage and lowered testosterone levels. Still, some people steadfastly clung to the...

A Consumer Report Here are two examples of how grams-of-protein per serving can be manipulated to make a product or food seem magical. I recently read an article about a certain brand of protein powder and how it contained a mammoth 50 grams of protein per serving. Let’s call it Muscle Moo 5000...

It's healthy, packed with protein, and tastes like dessert. Easy recipe here. Stop shame-purchasing muffins at the drive-through on busy mornings. Instead, whip up a loaf of this on Sunday. Breakfast will be ready to go all week. Think of it as portable oatmeal with a protein kicker. This is a...

The Amino Acid for Abs It's known as a muscle-building amino, but it does a lot more than that. Here's what else you need to know. You know that leucine is the master amino acid for building muscle. Without enough leucine, the whole muscle protein synthesis thing doesn't happen. You know that...

3 Easy, No-Cook Recipes A higher protein diet solves a lot of issues. So eat cheesecake. Eat ice cream. Heck, eat pumpkin pie for breakfast. Just make 'em like this. Eat more protein. It’s the easiest way to make a positive change in your body composition. But a protein diet, or a...

The Metabolic Eating Solution This simple eating strategy never fails, no matter your goals. Here's how to do it. Protein is the enemy of love handles, belly fat, and even full-blown obesity. It's the jet fuel for building muscle, the driver of healthy metabolisms, and the nemesis of aging...

The Least Amount You Need What's the least amount of protein you can eat and still make gains? Here's what a recent meta-analysis says. You know the general rule: For muscle and strength gains, lift weights and consume about a gram of protein per pound of body weight daily. Some people eat a...

A Cure for Normal Weight Obesity Women lost fat and gained muscle without dieting or even training by making one easy change to their meals. Here it is. Talk to the average out-of-date dietician and they'll tell you that women need between 40 and 50 grams of protein daily. Poke around the...

Fight the Protein Police Follow the average protein guidelines of the so-called experts and you'll look average: overweight and under-muscled. Forget that. Do this instead. The average person is pretty below average these days. About 74% of US adults are overweight or obese. It's perfectly...

by TC Luoma Eat a few of these every day and you'll never again have to use your fist to knock on a door. Spanish scientists just published a report that found that adding nuts to a regular diet improves orgasmic intensity and sexual desire in men. What’s particularly notable about this study...

The Trommelen Study Is 30 grams of protein the maximum you can use in one meal? New research says no. Here's why. A new revelation about protein just dropped in the journal Cell (1). Let’s dig into it. People always say, “The body can only use 30 grams of protein at once!” Is that true? Well...

How many grams per day? A giant meta-study comes up with a definitive answer for lifters. The First Protein Powders Lifters started using protein powder in the 1950's and the first guy to start manufacturing it for the sweaty masses was a guy from Chicago named Irving Johnson, who later moved to...

In many ways, a trip to the grocery store is where your diet is going to either go well or go off the rails. With thousands of packaged foods available to anyone who ventures into any supermarket, it’s vital to be more informed about which ones are better for you and which are nutritional duds...

Your Questions, Expert Answers How bodybuilders can fight post-show depression, how to eat carbs and stay lean, and what to do if squats make you hurt. Several things could be at play here and it’s likely a combination of them – we’ll go over everything. But right off the bat I’m thinking...

by Chris Shugart Is This Viral Trend Worth Doing? It's a social media trend that works… if you're really, really out of shape. Here's how to modify it you're already taking care of business. About every 10 years, something amazing happens: the younger generations rediscover an old fitness idea...

Who has time to cook a few extra chicken breasts every few days? Who has time to make a big pot of rice or potatoes? Someone should invent a kitchen appliance where you just throw the meat and starches in overnight and BAM, cooked food for the week. That would be amazing. That's a zillion...

by Chris Albert The Truth About Keto Diets for Lifters & Athletes Are you sedentary, pre-diabetic, and overweight? Then why are you using a keto diet made for those folks? Here's how lifters should do it. The aversion that most lifters have for low-carb zealotry is well deserved. This latest...

"HOW MUCH PROTEIN DO I NEED?" The RDA guideline for protein is 0.8 grams per kilogram of bodyweight per day. So if you weigh 190 pounds (86 kilograms) you'd need about 69 grams of protein. That's fine for inactive couch potatoes, but is that enough for athletes, bodybuilders, and lifters? No. In...

THIS IS A PROBLEM FOR DIETERS When some people decide to get lean, they make a big mistake. To reduce calories, they go low carb and low fat... at the same time. Your body needs an energy substrate and you need to consume it. While protein can technically be transformed into energy, it's a...