protein

For More Muscle and More Strength, Choose Wisely Whey protein has some benefits, but casein is a better muscle builder, a better strength builder, and even a better fat burner. Here's why. If you drink only whey protein instead of casein or a blend of whey and casein, you’re probably doing it...

Science says that if you drink your protein drink at a specific time you'll lose more body fat. Take a look. Legendary fitness pioneer Jack LaLanne knew intuitively that his body needed protein to grow muscle, only he didn’t have the luxury of modern protein drinks when he first started...

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...

It's Definitely an Endocrine Disrupter T Nation has been reporting on the hormone-disrupting effects of soy since the year 2000, but some still say it's a myth. It's not. Here's why. Some say it’s a myth that soy can lower testosterone levels and have estrogenic effects in men. Well, it’s not a...

Some people like to say that protein supplements are inferior to whole-food protein sources. But what does science say? Check this out. What We Know About Higher-Protein Diets Based on a bevy of studies we've covered previously on T Nation, here's what we know: A fat-loss diet that's higher in...

Why Food Isn't Enough All you need for a healthy body is a healthy diet, right? WRONG. Feel better, look better, and live better with the help of these supplemental things. “Don’t take health supplements. Food can give you everything you need!” You’ve heard that before, and it sounds right. If...

Theo Rossi is known for his great character acting work on hit projects like Sons of Anarchy and Emily the Criminal, but when it comes to embodying his captivating characters, the man from Staten Island, New York City, relishes the chance to switch-up his physique in order to add authenticity to...

How many of you go by the you can't use more than 40 grams per meal yet? My research shows this is OLD research newer shows up to 100+ grams, plus you gotta figure protein used for more than muscle, individual genetics, size and usage of goodies. My one snack meal I have daily is just under...

Plus How Natural Bodybuilders Should Train Nothing wrecks natural lifters faster than training like steroid users. Here are the scientific reasons why, plus how to train instead. Steroid Users and You If you're a drug-free lifter, it's highly likely that you've been duped steroid users. They...

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...

What's your go to? Mine are these. 42 grams protein for 220 calories I believe

There it was, on news app after news app on my iPhone, the report about how "drinking muscle-building protein shakes" could threaten your health and reduce your life span. That kind of news gets your attention, especially if you've spent a good part of your adult life tapping on the bottom of a...

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 to Cure Stabilized Fat Storage Still lugging around an extra 15 pounds or so of fat? Here's a simple, not-too-painful way to get rid of it. Some people have been fighting the same 15 pounds of extra body fat for years. They are no longer gaining weight, and they're certainly not obese. But...

The Casein Trick Stimulate more protein synthesis while you sleep. Just do this 30 minutes before hitting the sack. We've learned a lot about protein recently. We now know that consuming 40 grams 27 after lifting results in more muscle protein synthesis than 20 grams. We know protein is the...

The Starvation Studies What happens to testosterone and thyroid levels during and after a diet? How long does it take for them to recover? Answers here. Famine is fairly rare in today's world, but that wasn't the case during World War II due to widespread food shortages. Researchers at the time...

PARALYSIS BY ANALYSIS In part one of this article, I presented a few ideas as to why the obesity rate is rapidly increasing in spite of the fact that, on average, our calorie consumption as a society hasn't increased all that much. In that article, I discussed the idea of a "displacing" food, a...

TAGS NUTRITION & SUPPLEMENTS, PERFORMANCE PROTEINS, PROTEIN, RECIPES, TIPS Dieting and staying lean means cutting out all of your favorite treats and snacks, right? Wrong. Making simple ingredient swaps will make all the difference. We're cutting the calories while adding extra protein, changing...

"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...