protein

You've probably seen new gym-goers, gym bros, and advanced lifters adding powdered BCAAs into their shakers before, during, and after workouts. You've also probably seen amino acid jargon printed on the label of your go-to protein powder. Everyone has heard of them, but few people truly know the...

Separating truth from myth can often be difficult in the muscle building and fitness realm. Everyone has an opinion, and often these opinions are based on rumors, misinformation, or a 10 second blurb overhead on the nightly news or radio. Many supplement myths remain prevalent, despite the fact...

To maximize your efforts in the gym you need to eat properly. Many trainees make the huge mistake of going gonzo with the weights, but eating like a ten year old girl. This won't cut it. To get big, you have to eat big, and eat smart. Another cornerstone of the muscle building puzzle is proper...

1. What is Whey Protein? Whey protein is the term used to describe a group of milk proteins that are isolated from whey, which is the leftover product of milk after it is coagulated during the cheese-making process. Most people think that whey protein is just the typical amino acids we know...

1. Understanding Protein Basics 1a. What is Protein and Why is it Important? Protein is one of three macronutrients used by the body for energy. These macronutrients include protein, carbs and fats. Scientifically, protein is a series of amino acids linked together like a chain. The links that...

Morning workouts present a common conundrum: should you eat a pre-workout meal? If you aren’t a breakfast person and prefer a fasted workout, then maybe you can just chug some water, skip the food, and go right into your warm-up. But if you find yourself crashing mid-workout on an empty...

You lift weights almost every day, yet you can’t build muscle. What gives? Most likely you’ve hit the dreaded fitness plateau, a state in which your body has gotten used to your normal workout routine and you no longer see as big of a progression as when you first started. So how can you...

One of the more heated debates in sports nutrition circles is whether you need to supplement with branched-chain amino acids (BCAAs) to maximize muscle building, or if you get enough of them through whole foods and protein shakes. The most often discussed aminos are the three branched-chain...

If you think that researchers—or research-savvy lifters—have figured out everything important there is to know about muscle growth over the years, you're giving us way too much credit. Muscle growth, like every other field of study, is constantly growing and expanding. Need proof? Look no...

So you want to get huge, do you? Not just larger than you are now—we're talking objectively massive. You want to stand out from all those anonymous gym rats and get so big no one would ever need to murmur those dreaded words, "Do you even lift?" You want it to be obvious from a hundred yards...

Read most articles about gaining muscle, and you could be forgiven for assuming it's purely a male problem. With titles like "Get huge!" "Pack on the pounds!" or "Jack up your mass!" it's no wonder many women shy away. In reality, having plenty of lean muscle mass benefits everyone. Men may...

Sometimes, you just want something salty: potato chips, pretzels, french fries. When that salty craving strikes, it can be tough to say no to these packaged, processed snacks, which makes staying on track with your nutrition a tall order. So, why are salty cravings so common, and what can you do...

Contrary to popular belief, the majority of your daily calorie burn doesn’t come from puddles of sweat after a tough workout. Calorie burn is driven by your metabolism. Metabolism is the entire process of converting calories into energy to power your bodily processes. It isn’t just about...

Macronutrient is a bucket term for the three types of nutrients that make up the bulk of what we eat: carbohydrates, fat and protein. Our bodies require ample amounts of each to function properly. On the other hand, alcohol also provides calories (7 calories per gram), but it’s not considered a...

Protein is necessary for many things. Whether you want to lose weight, gain muscle, recover from a tough workout, feel more satiated at mealtime or simply maintain good health, it’s important to get adequate amounts of healthy protein. PROTEIN BASICS Protein is a crucial component of every...

Many people have a hard time wrapping their heads around ketogenic diets or simply known as keto diets. We get it, it seems contradictory on the surface … I can eat all the fatty foods I want — even bacon — and drop tons of body fat? That makes no sense! Yet for many people, “going keto” has...

Recovery nutrition is a vital but often overlooked mechanism for athletes looking to get results. Any physical exercise uses energy stores in the form of glycogen and causes damage to proteins in muscle cells. Ingesting calories in the form of protein and carbohydrates along with phytonutrients...

The Anabolic Diet is a book/diet that was written/introduced into the health and fitness subculture in 1995 by Dr. Mauro Di Pasquale, a licensed physician from Ontario, Canada that has vested interests in sports medicine and nutrition. The Anabolic Diet is essentially Dr. Mauro Di Pasquale’s...

One of the most common sayings in nutrition and fitness is: “calories in, calories out.” That means if you want to lose or maintain weight, you need to take in fewer calories than you expend. That simple strategy tends to result in weight loss for many people, especially if there’s a large cut...

One of the most common sayings in nutrition and fitness is: “calories in, calories out.” That means if you want to lose or maintain weight, you need to take in fewer calories than you expend. That simple strategy tends to result in weight loss for many people, especially if there’s a large cut...