protein

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...

Ice Cold Protein Support your health and physique goals with these easy-to-make yogurt treats. Healthier ice cream and froyo alternatives are tricky. Fat-free options add more sugar. Sugar-free options usually add sugar alcohols which wreck your gut. So, make your own. These "pops" are high in...

Make This in 5 Minutes The healthiest salad should contain an ideal blend of protein, fatty acids, phytochemicals, vitamins, and minerals. Here's how to make it. I recently stumbled on what has got to be the smartest, most nutritious, easy-to-make lunch recipe in the whole damn world. It might...

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...

Stop the Regain After Dieting Here's the real reason you regain body fat after a diet, plus three ways to fix the problem. You've seen it. You've probably experienced it. It's called fat overshooting. That's the sciency way of saying that after a fat-loss diet, most people gain all the fat...

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...

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...