If you’re trying to build muscle, research shows that the optimal amount of protein is between 1.3g–1.8g per bodyweight kilogram a day (or 0.6g–0.8g per bodyweight pound) for both men and women (study). For example, if you’re 77kg / 170 …
Q&A: How much protein do you need to build muscle? Read More
If you’re trying to eat enough protein to help you build muscle or to help you get leaner, that’s already fairly challenging for many people. Trying to hit your optimal protein goals while eating a plant-based diet will bring another …
Q&A: What are the best plant-based protein sources for vegetarians & vegans? Read More
What’s the best protein food? This is a tough question. Anytime someone says “best,” you need some sort of metric to compare the foods on. The simplest way to do that is to compare how much protein is in the …
As of right now, the most important research paper is a 2013 meta-analysis of 43 studies related to protein timing around a workout by Dr. Schoenfeld, Alan Aragon, and James Kreiger (literature review). Basically, they found that the research so …
Q&A: Should I drink protein shakes before or after working out? Read More
“The simplest thing cannot be made clear to the most intelligent man if he is firmly persuaded that he knows already, without a shadow of a doubt, what is laid before him.”–Leo Tolstoy You get sleepy at the end of …
9 reasons why it’s worth trying to get better sleep Read More
Back when I was dangerously underweight, and I was totally in the dark about nutrition, I thought eggs were a high protein food. But later I found out that eggs are actually around 60% fat and 30% protein in terms …
List of the best high protein foods to become leaner, stronger, & healthier Read More
Even though I was naturally skinny for most of my life, after focusing on getting bigger and stronger, I had gained over 56 pounds (186 was my heaviest) by lifting weights and eating better. Even with a great training plan …
Intermittent fasting 101 & how it could help you get leaner without even trying Read More
Nine years ago, when I was 23 years old, my body was a wreck. At the time, I was suffering from crippling tendonitis in both my arms, I had old-man posture, and I was missing a patch of hair in …
5 good reasons why men ought to do cardio, according to science Read More
You’ve made a momentous decision. You’ve decided you’re going to change to become healthier, stronger, and to look your best. We’ve got the best home workouts inside to help get you started—no matter if: you’re overweight and want to burn …
The best home workout for beginners—no equipment needed Read More
Heading to the beach soon for your vacation? Today we’re going to be covering everything about getting ripped abs that not only look great but help you move through life like an athlete while protecting your lower back and spine. …
The best core exercises—a scientific super guide to getting a rock-solid core and six-pack Read More
