Glycogen: The Best Fuel for Your Muscles

glycogen

Glycogen – Key Points: Your muscles and your liver are your two main stores of glycogen. You fill them up by eating carbohydrates. Your body prefers to use muscle glycogen to fuel intense workouts and other demanding physical work. Liver glycogen keeps your blood sugar stable when you don’t eat, like when you’re sleeping. The … Read more

Protein for Strength Athletes and Bodybuilders

protein

Key Points: Protein is the most important nutrient for building muscle. Protein is made up of amino acids. Out of these, you need to get enough of the 9 essential ones through your food. The average person needs at least 0.8 grams of protein per kilogram of body weight and day. Preferably 1.2 grams per … Read more

Protein Intake: How Much Protein Should You Eat per Day?

Daily Protein Intake

Key Points: If you lift weights, your daily protein requirement rises. In the short term, this happens because your body needs more protein to repair itself after training. In the long term, it is because you need more protein to maintain your larger muscle mass. The recommended dietary allowance (RDA) of protein is 0.8 g/kg … Read more

Soy – Healthy Alternative to Meat or Toxic Hormonal Disruptor?

soy

Soy, soybeans, and soy protein: muscle-building alternatives to meat, healthy legumes, or hormone-altering cancer beans? Few foods are as controversial as soyfoods. As always is the case when it comes to controversial stuff, the truth is entirely black or white. Soy means different things to different people. For the weight-lifting fitness aficionado, soy protein for … Read more

Is It Important to Eat or Drink Protein Quickly after Training?

Protein after Workout for Muscle Growth

Key Points: No, it’s not important to consume protein quickly after a workout. This is true despite the fact that your muscle protein balance is negative until you consume protein. A meta-analysis found no difference in muscle growth or strength between groups consuming protein within one hour before or after strength training, and groups who … Read more

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

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