Protein Needs Based on Fat-Free Mass?

Protein needs and fat-free mass

Today we’ve got a question on protein needs, from Stefan in Sweden. He writes: “If I understand correctly, protein intake is often mentioned in terms of grams of protein per kilo of bodyweight, for instance 2 grams per kilo. Wouldn’t fat-free mass be a more relevant metric, since a person at 80 kilos would have … Read more

How to Cut: Lose Fat and Keep Your Muscle Mass

lose fat and keep your muscle

Do you want to lose fat and keep your muscle? Sure you do. That is one of the main goals of most people you see in the gym sweating next to you. If you want to show off the physique you have built in the gym, you need to shed the layer of fat that … Read more

You Don’t Need a Meal Plan to Build Muscle – Here’s What You Need Instead

Meal plan for building muscle

A few days ago, we received a great question from a reader named Emma: “I am 14 years old, and I have decided to start strength training in a few months. I wonder if I have to follow a meal plan to build muscle, like bicep and tricep?” I answer this question in the video … Read more

Building Muscle as You Age: Protein Needs for the Older Lifter

protein older lifter

Does the older lifter need more protein to keep building muscle? Even if you don’t even lift, there are reasons to believe that more protein than the general dietary recommendations might be beneficial for you as you age – both to stay healthy and to maintain your physical capacity. If you not only lift, but … Read more

Building Muscle and Losing Fat at the Same Time – Is it Possible?

If something seems too good to be true, it probably is too good to be true. Most of us would like to build muscle and lose fat at the same time, but is it possible? Even if it is physiologically possible, can you realistically expect to do it? It is commonly believed that you can’t … Read more

Artificial and Non-sugar Sweeteners: the Good, the Bad, and the Science

artificial sweeteners

We like sweet things. We are born with a sweet tooth. For thousands of years we satisfied that sweet tooth as soon as we were able to. This was never a problem, since sugar was not something readily available. Today, sugar-sweetened products surround us in every grocery store, and advertisements for candy and soft drinks … Read more

Whey Protein: The Complete Guide to the Most Popular Protein Supplement for Strength Athletes

When you quaff a protein shake following a grueling workout, chances are the protein in said shake is whey protein. Whey protein is, by far, the most common and popular type of protein used for muscle-building purposes. Whey protein is an excellent and cheap source of protein, suitable for anyone looking for an all-round protein … Read more

Eating for Muscle Growth: When, How, and How Much to Eat for Adding Lean Mass

The three cornerstones of muscle growth are training, rest, and diet. And genetics, of course. However, you can’t do much about that. Let’s ignore genetics for the moment and focus on what you can improve. Everyone likes to eat. This article is all about what you should eat to give your muscles what they need … Read more

Coconut Oil – A Healthier Choice?

Coconut oil has become more and more popular over the last decade, often being hailed as having a number of beneficial health effects. Claims that coconut oil can decrease cardiovascular disease risk, improve weight loss, and even protect against diseases like Alzheimer’s abound. A new meta-analysis takes a look at the scientific evidence behind these … Read more

Vitamin D: Effects, Benefits, and Safety

Vitamin d supplements

Vitamin D is a fat-soluble and essential vitamin your body needs to be able to absorb calcium and keep your bones healthy. You get vitamin D from sunlight, food, or from supplements. Only a handful of foods provide vitamin D in sufficient amounts, and deficiency is fairly common. This makes vitamin D one of the … Read more