protein

When it comes to building muscle, there are so many different routes to take. Strength training has been proven to build muscle and improve bone density. Both promote health, longevity, and mobility as you get older. If you have been wanting to build muscle, here are 16 research-backed...

3 Tips to Keeping Your Gains While Losing Fat No matter if you have 10 pounds or 100 pounds to lose, the Centers for Disease Control and Prevention notes that losing five to ten percent of your total body weight can lower your bad cholesterol, blood pressure, and blood sugar. The downside to...

Running - Ultimate Guide to Benefits, Injuries, Equipment & Training This ultimate running guide is designed to provide high quality, detailed information on all-things running whether you’re a beginner, intermediate, or advanced runner. This guide discusses running types, equipment, workouts...

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...

Eggs eaten this way are 45% more effective in increasing protein synthesis. Back in the 1990’s, the sewers ran yellow with discarded egg yolks. The specter of high, artery-clogging cholesterol had risen above the land and health-conscious citizens everywhere began discarding their yolks...

A No-Hunger Way to Get Lean Use this simple diet strategy to drop a few pounds without being hungry. The key? Protein. Here's exactly what to do. Ask 100 people in the gym about their goals and 95 of them will tell you they want less body fat, more muscle, and a healthier metabolism. And the...

No-Added-Sugar, Ridiculously High Protein Hit your daily protein goals with ice cream. No kidding. Just make it the right way. Here's the recipe. There's only one thing more delicious than peanut butter and that's peanut butter ice cream. But at 640 calories, 57 grams of sugar, and only 12 grams...

The Breakfast Hack If your daily protein intake is imbalanced, you won't be getting maximal results from your hypertrophy training. Here's why and what to do. Statistically, the average overweight person skips breakfast. Also statistically, the average person who does eat breakfast eats a...

Food Sequencing for Metabolic Health There are a lot of fat loss plans and diets out there, but this science-backed eating strategy might just be the easiest. Check it out. Food, Fat Loss, and Credibility There are many different ways to think about food and fat loss. Unfortunately, the view...

Healthy, High-Protein Dessert To be strong and healthy, you need protein and polyphenols. Get a big hit of both by eating this no-added-sugar ice cream. If you care about your health, eat a lot of protein and a little chocolate every day. No kidding. Cocoa/cacao is rich in flavan-3-ols and...

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...

The Science of Leptin Control Losing fat decreases leptin release, which makes you want to gnaw your arm off. Here's how to fight that to make fat loss easier. Your body hasn't kept up with the times. As remarkable as it is, it's like inheriting a car with a cassette player instead of device...

One Works Okay, One Works Great Casein protein is a better muscle-builder than whey, but there's a big difference in the types of casein out there. Here's what to look for. Casein protein is generally a better muscle builder, a better strength builder, and a better fat burner than whey. Most...

Healthy Ninja CREAMi Ideas Physique-friendly ice cream is a thing. Make this high-protein, no-added-sugar version and customize it however you want. Why make your own healthy ice cream? Why not just pick up a pint of Halo Top or something? Well, if you make your own, you double or triple 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...

A Head-Scratching Egg Study The more muscle protein synthesis you trigger, the better. Here's what to eat after training to stimulate the most. I don't trust all PhDs and researchers. For example, a group of them once declared that eating meat was unhealthy. How did they come to that conclusion...

The Diet Debate is Over What works better, a strict diet or a more flexible plan? The answer may surprise you. Or maybe not. Check it out. Ethan decides to enter his first bodybuilding competition. He has the muscle and he has the discipline. Clearly, it's time to buy some shiny stage panties...

Have Cake. Make Gains. Stay Lean. Take advantage of the protein-first eating strategy and have some cake. It has no added sugar, no flour, and a sweet hit of protein. Protein is the secret weapon for body composition goals. In one study, women who increased their protein intake to 115 grams per...

Why Am I Hungry All the Time? Are certain foods really addictive? Can this so-called addiction be cured? Here's what you need to know. Dave needs a hit, man. It's been a couple of hours since he's had a fix, and his drug of choice wears off fast. Now he has a headache, he's irritable and moody...

Protein and a 1000-Calorie Surplus What happens if you eat 1000 more calories than you need? It depends on your macros. Check this out. You'll definitely gain weight if you eat 1000 extra calories every day for weeks. But does the macronutrient composition of those calories matter? Is a "calorie...