protein

Let’s face it, most of the quality nutrition information that comes out of the bodybuilding community is geared towards bodybuilders. But the problem is strength athletes don’t necessarily need to eat like that. In fact, most strength athletes would benefit from NOT eating like the typical “bro”...

Why Flexible Dieting? “As to methods there may be a million and then some, but principles are few. The man who grasps principles can successfully select his own methods. The man who tries methods, ignoring principles, is sure to have trouble.” – Harrington Emmerson Almost every food has been...

Nutritional Layers of Importance Before we get too deep into what to eat around the workout, it’s important to point out where it fits into the layers of nutritional importance. #1: Energy Balance / End of Day Calories As you have heard many times before, when it comes to building muscle and...

Can you build muscle on a ketogenic diet? Yes. Is it the fastest way? Not for most people. In fact, there’s no compelling evidence to show that keto offers any muscle-building benefits that you don’t get with a higher-carb diet providing adequate amounts of protein and fat. If you’ve got some...

Protein. It’s every bodybuilder’s favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome… but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body weight has become so...

Building muscle is a very common goal, particularly among young men. You see the well-known and highly paid bodybuilders winning Mr Olympia and you want to emulate their success. Or maybe you want to build size for your sport; being boxing, wrestling, football etc … all require a large amount of...

As we age, the general belief is that muscle loss and increased fat gain are inevitable. This is false. In this article, you'll learn how to continue building muscle mass as you age. You’ve probably had an older friend or relative tell you that after you hit your late thirties, everything goes...

Nutrition and dietary supplements play a critical role in how our body functions during and after exercise. Experts agree that most protein supplements, especially whey protein powder, can significantly benefit muscle growth and recovery as part of a resistance-training regimen and adequate...

A BIG FAT DEBATE Nutrition experts are always having the same argument: Is fat loss just a matter of "calories in, calories out" or do other things have a bigger long-term impact, like how food quality and macronutrient choices affect our hormones, eating behaviors, and ultimately our body...

Was Rocky Right After All? Rocky Drinks Raw Eggs. Should You? I don’t remember a lot about the first Rocky movie. Sure, I have some vague recollections about Rocky’s pet turtles, Apollo Creed, and the scene in the ring where Rocky begs Mick to cut his swollen eyelid open so the blood can drain...

What do you get when you ask some of the world's top strength coaches and nutrition gurus to share their most powerful tips for dramatic physique changes? You get one hell of an article series! In this second installment of the "Top 10" series, it's Dr. Lowery's turn to bat. Read on as Lonnie...

Debunking the Biggest Untruths Damn You, Wilburn! Sometimes I wish Wilburn Olin Atwater hadn’t become a pioneer in the field of nutrition. I’d have been happier if he’d instead become a chimney sweep, corset maker, rag picker, or some other respectable late 19th-century profession. Atwater...

Remember when Chris Farley used to talk about living in that van? You know, the one down by the river? That's me, except it's not a van and it's not down by the river. But yeah, I basically live in my car. You see, I'm a trainer who goes to people's houses all day long to work them out, so...

THE PYRAMID, CORRECTED The USDA food pyramid should actually be inverted, minus the sugar aspect. Sugar is best avoided, but fat, vegetables, and protein should make up the bulk of your diet. Keep in mind, fat contains 9 calories per serving as opposed to 4 calories in both carbs and protein...

HERE'S WHAT YOU NEED TO KNOW... Lawsuits are flying over mislabeled protein powders. Several supplement companies have been named in class action lawsuits for faulty labeling. Companies use "nitrogen spiking" to cut costs. When inexpensive and often low-quality amino acids are added to protein...

You don't have to stay ripped year around, but you absolutely can stay lean and pack on quality muscle by doing the following: Shoot for 1 to 1.25 grams of protein per pound of bodyweight. Don't piss me off by asking if that's "grams per pound of lean body mass." No. It's grams per pound of...

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...

Here's a strategy: Think of the desserts that seem "off limits" on a diet, then make those same treats with ingredients that actually support your goals. Or think of the things people consider bland "diet food" and learn to make them taste good with seasonings, dips, or sauces that you whip up...

Help Yourself to Hypertrophy Is your main goal to build muscle? Then here’s what to do (and what not to do) to pack on the pounds. 1. Don’t Diet Every few years, there’s a resurgence in meal reduction diets. Their premise? The optimal way to gain muscle is to greatly reduce meal frequency...

Ahh, the lean bulking diet; say what you want about the merits of trying to add pounds of muscle without adding a single ounce of extra bodyfat, but as a nutritional consultant I can tell you one thing: some of these lean bulking diets are the most meticulous and repetitive things the world has...