grams

While it is not impossible to meet daily protein requirements through a typical “whole food” diet; some individuals, such as athletes find it hard to consume the 0.45-0.90 grams per pound body weight daily needed to maintain a positive nitrogen balance, optimize muscle growth, and assist...

A term that often goes hand in hand with protein supplementation is muscle protein synthesis, or MPS for short. In the simplest sense MPS is the process of building muscle proteins specifically as opposed to making other types of proteins throughout the body. MPS is arguably the most important...

A new study is turning conventional wisdom on its head. Check it out. Two Lamborghinis I used to work for the company that first popularized creatine. This was in the mid-1990's when humans lived in mud huts and watched movies on their primitive "video cassette recorders." We sold teeny-tiny...

It’s hard to find someone who hasn’t heard of the CrossFit® phenomenon. Any conversation about fitness, competition or general training isn’t without a mention of this highly popular, nationally recognized mode of exercise. And it is of no surprise – CrossFit® is comprised of numerous styles...

Does supplementing with fish oil help with fat loss? And if so, just how much fat can you expect to lose by taking fish oil? Unless you’ve been living under a rock somewhere for the last several years, you’ve probably heard about the health benefits of eating fatty fish or taking fish oil...

Everyone knows you can't build muscle and lose fat at the same time, right? Learn how to maximize carbohydrate intake so you have a chance at adding mass while leaning out. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Are you tired of...

A complete nutritional analysis of eggs, including macronutrient breakdowns for all sizes. Eggs are a staple protein source for bodybuilders. This article will break down the macronutrient numbers and ratios, vitamin/mineral content, and sodium/cholesterol content for eggs. The debate over which...

This muscle building diet is best suited to a 180 pound man who works out in the evenings. The meals are not set in stone, you can see I have listed a few options for your main meals. Meal Food Protein Calories Meal#1 7:00 30 grams of whey protein taken with water. 30mins later, omelette...

This article clears up the dieting confusion and helps you to reach your goals. Learn simple rules that will help you build an effective muscle building or fat loss eating plan. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of WorkoutLab. Overcomplicating...

Everyone has made these dieting mistakes at least once. Catch them before they keep you from maximizing your muscle and strength gains! Keeping hard-earned muscle on your frame is tough enough, but the process of building new muscle takes your efforts to a whole new level. Your training can be...

Listen up! If you want to get lean and have those abs pop, you must reduce or eliminate sugar from your diet. When sugar is in the program, it stops the ability to release stored fat for energy. If you read part one of this series you may recall the body can only process 3-6 grams of simple...

Back your demanding mixed martial arts training with smart supplementation. Brad Borland presents six supplements that can aid performance and training recovery. You look at your opponent across the ring. His eyes are glaring, piercing and ready for battle. He is ready to pummel, crush and...

Learn about the different types of creatine powders, pills, liquids and blends. Determine how much creatine is required to get the maximum energy benefits! Creatine is one of the most popular supplements in the muscle building and fitness world. First identified as a component of skeletal muscle...

Ready to grow? It's time to get your bulk on! Maximize the Power Muscle Burn training system by following this diet and supplementation plan. To maximize your efforts in the gym you need to eat properly. Many trainees make the huge mistake of going gonzo with the weights, but eating like a ten...

What supplements are best for muscle growth, and how do I take them? Build the foundation of your supplement program for optimal results. You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more...

The Protein-to-Bodyweight Ratio Simple and proven. Here's how much protein to eat. Up The Protein The old rule of thumb about consuming one gram of protein per pound of body weight is sound advice. Sure, studies have shown you could cut that number down to as little as 0.82 grams per pound or...

Here's what you need to know... One vague research paper, published in 2004, started the demonification of fructose. When you look at most of the human studies on the effects of fructose, you see that it doesn't really behave much differently than other sugars. I know people who are so afraid...

More Protein Equals More Muscle Study shows that you need more post-workout protein than you thought. Traditional muscle science – the kind studied by pasty-faced guys in lab coats – has long insisted that 20 to 25 grams of post-workout protein is the amount you need to cause maximum...

Do you need a refresher course in building a more massive, stronger and leaner body? We all know the basics of bodybuilding: lift heavy, eat the right foods and supplements and get plenty of rest, but at times we forget a few details that can make all the difference. A tip here and a piece of...

On the go and need a quick, healthy meal? I’m sure as a natural bodybuilder, the last thing you want to do is eat at a fast food restaurant. But if you must, I’ve compiled a list of good and bad menu items by restaurant chain. Print this list out and take it on road trips. Or place it on your...