protein

PROTEIN INTAKE: WHAT WE KNOW The three major factors regulating muscle protein net balance and muscle protein synthesis are: Quantity of protein Quality of protein Timing of protein Science has pretty much got factors one and two nailed down. As far as quantity, the current, best...

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...

Should We Eat It Every Day? Eggs Are Tired, Boss Hey, do you remember John Coffey from “The Green Mile”? (“I’m tired, boss…”) It’s a stretch, but I see a similarity between Coffey and chicken eggs. No, really. To begin with, both were wrongly accused of horrible crimes. In the case of Coffey...

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...

Why Food Isn’t Enough Health Supplements: Supplemental Or Fundamental? “Don’t take health supplements. Food can give you everything you need!” You’ve heard that before, and it sounds right. If supplements weren’t supplemental to food, we’d call them something else. The name implies they’re...

Take This, Forget About That Health Supplements: What to Take, What You Can Probably Skip When America wants nutrition advice, they generally defer to medical doctors. Why that is, I don’t know. Most medical schools only spend about 15 minutes teaching nutrition. As such, I’m always skeptical...

With the vegan and vegetarian lifestyles gaining in popularity, people are somehow telling themselves that a plant-based diet is going to fulfill all of your nutritional needs. Taking a look at other diets such as Paleo that are supposed to be based on what our great ancestors ate, how can you...

The only way to cross a finish line is to first find your way to the starting line. Sometimes the hardest thing to do is to drag yourself to the starting line. But, in order to break through that tape at the finish line, and raise your hands in victory, you have to start somewhere. The finish...

In order to maximize muscle growth outside of the gym, we need to eat and rest. Sleep is a natural part of our circadian rhythm. We need rest in between days as much as our muscles need rest in between workout sets, as optimal sleep can cause great improvements in muscle recovery and cognitive...

If you're exercising on a regular basis, it's easy to get frustrated when you're not seeing the results you're working so hard to achieve. After all, consistently going to the gym or working with a personal trainer is a big time and financial commitment. Yet before you get down on yourself or...

If you’ve been following along on my month-long “Train Like Arnold” Challenge on Instagram (@rocklockridge), then you’ve seen various pics and short videos of me doing several exercises such as incline bench press, squats, various curls, and yes, even Arnold presses. It’s come out to nearly 24...

In recent times we have seen a movement in bodybuilding away from the old school approach of eating as many meals a day as possible, towards a lower frequency approach where four to five meals a day are often supplemented with BCAA's between meals. This approach is the hallmark of Dr. Layne...

Combining sports nutrition and training for maximum benefit The ultimate goal of any bodybuilder is of course to increase muscle mass. Trouble is, once you’ve passed the ‘newbie gains’ stage the rate of muscle growth begins to decline, making it increasingly difficult to maintain consistent...

by Lauren DelTurco Trainers are some of the fittest—and busiest—people we know. Yet somehow they manage to keep their nutrition in tip-top shape as they run from client to class and back again. We asked six fitspirational trainers to share their go-to protein bars and the results were pretty...

by Lauren Del Turco, CPTIf you’ve seen the term ‘BCAAs’—which stands for branched chain amino acids—online or on a supplement label, you may have wondered what they are and why your body needs them. Turns out they’re pretty darn important, especially if you exercise. Let’s Talk About Amino...

by Lauren Del Turco, CPT Whey protein, the most popular kind of protein powder, is naturally rich in branched chain amino acids (BCAAs). Your body needs these molecules to build proteins and support everything from your skin to your muscles. While there are plenty of great plant-based and vegan...

by K. Aleisha Fetters, C.S.C.S. Whether you’re trying to gain muscle, lose fat, or just get the nutrients you need on the go, protein powder can be a great addition to any healthy-eating plan. But which one is right for you? After all, the protein powder aisle is stacked with so many options...

by Arielle Weg Whether you regularly partake in meatless Monday, live a flexitarian lifestyle, or ditched meat years ago, you’ve probably struggled with getting enough protein in your diet. But what’s the big deal with protein anyway? A couple of things, actually. For one, protein is essential...

by The Editors of What's Good If you’re looking to get fit, lose weight, or build muscle, you know that progress is made in the kitchen as much as in the gym. So you buy yourself a big ol’ tub of protein powder to fuel your muscles—but when, exactly, do you slug the stuff down? To make sure...

by Arielle Weg Many of us grew up thinking cholesterol = bad. Eat a lot of cholesterol, end up with high cholesterol, right? Well, that might not be the case. The United States Department of Agriculture’s dietary guidelines once capped daily cholesterol consumption at 300 milligrams, but dropped...