protein

A Muscle-Sparing, Fat Loss Strategy Lifters and athletes need a diet strategy made just for them. This one preserves muscle mass and protects your metabolic rate. Every fat-loss diet is simple. In fact, losing weight is easy. It's basic calorie math and willpower. Eat fewer calories or expend...

How to Evaluate Your Protein Powder There are several protein scoring systems. Here's the one that lifters should pay attention to. Evaluating the quality of a protein comes down to bioavailability and amino acid profile. Bioavailability refers to how much of a particular protein you absorb. To...

The Double-Duty Protein This protein boosts metabolic rate and muscle protein synthesis. Casein has several monikers. For example, it's been called the "bodybuilder's protein." Casein is time-released and slow digesting, leading to a constant release of amino acids into the bloodstream, which...

The Most Filling Dessert Low calories, low carbs, no added sugar, high protein. Here's how to make it. People who eat at least .8 grams of protein per pound of body weight are leaner and better looking. Bump that up to 1 gram per pound, and, well, these folks are just too sexy for words. That's...

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...

Age-Related Protein Utilization As you age, your body doesn't absorb or utilize protein as efficiently as it used to. Here's what to do about that. Bodybuilders and people who lift weights are usually ahead of the training and nutrition game. Bro-science aside, we often figure things out before...

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...

Lose Fat Without Really Trying Burn extra calories and oxidize more fat all day and all night, even when eating at maintenance intake. Here's how. If I were given a million-dollar advance to write a diet book, I could sum it up in one sentence: Eat about a gram of protein per pound of body...

A 500-Calorie Strategy for Clean Gains Ditch the dirty bulk. Build muscle at the optimal rate and avoid excess fat gain. Here's a simple way to do it. Fact: An experienced lifter needs a calorie surplus to build muscle at the maximal rate. Another Fact: Most experienced lifters consume far too...

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...

Get Shredded Without the Jitters Want to speed up the fat-loss process and avoid the racing heart and sleepless nights? Try one or two of these jitter-free supplements. Your mother or grandmother, bless her heart, was probably a junkie in her younger years. See, when a woman wanted to lose...

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...

A Huge Study Sheds Some Light Eggs are one of the cheapest and most nutritious whole foods you can buy and, contrary to what's commonly believed, one of the healthiest. At a cost of $0.03 per gram of protein, eggs are the most cost-effective whole-food source of protein there is. They're also...

How to Get Full, Lose Fat, and Stay Ripped Controlling hunger is the single most important aspect of creating a diet that works for you. Here's the science-backed way to do it. If you want to lose fat and keep it off, you must control hunger. The goal needs to be maximal hunger suppression with...

Cheese is rich and creamy, and that is the reason most of us love the stuff. So much so, that the average American guy consumes nearly 42 pounds of the dairy product each year, an amount that has been inching upwards in recent years. Sliced, shredded, melted, crumbled, or baked, we can’t get...

Started making my own bread to control ingredients. Of course the slices are bigger/more calories but I add protein powder to almost every loaf I make. Anyone else doing this?

562 Grams of Protein?! Still know someone who thinks high-protein diets are bad for their organs? Send them this. Also, check out this crazy new study. High-protein diets are bad for your health. Also, the Earth is flat, politicians are universally honest, and 5'7" white guys are always the best...

In a fantasy world, we’d all have time to prepare and cook our meals from scratch, seven days a week, eating in pure bliss. But in reality, life is busy when you factor in work and training commitments, let alone hours of Insta scrolling, leaving you with little time—and absolutely no energy—to...

The Simple Protein Fix Tweak your diet like this and you'll lose more abdominal/visceral fat (belly fat) and build more muscle, even if you keep calories the same. Belly Fat and Protein Pacing Scientist Paul Arciero and his team are big fans of "protein pacing" – eating protein 5-6 times per...

Dietary Restrictions You Don't Have to Make Don't fall for these nutrition myths. Unnecessary dietary restrictions will make you sad... and maybe even unhealthy. Here are the top ten. A British study found that the average shelf life of a new hobby was 16 months. Whether your new-found passion...