30 Seconds Summary

Protein Requirements: Amount, Timing, and Type

Protein. It’s every bodybuilder’s favorite macronutrient and for good reason. Protein is extremely essential, super satiating and amazingly anabolic. Protein is awesome… but you’re consuming too much of it. Like most myths, the belief that you should take in 1g/lb of body weight has become so deeply…

The study reviewed is “An Acute Reduction in Habitual Protein Intake Attentuates Post Exercise Anabolism and May Bias Oxidation-Derived Protein Requirements in Resistance Trained Men Affecting Glycemia or Attentional Bias to Food Cues” by Tinline-Goodfellow et al.

“Protein is more satiating than carbohydrate or fat.” This statement has passed as fact so often many people don’t question it anymore, even in evidence-based fitness circles. As a data analyst I was hired to go into a new firm, ignore what everyone said, look only at the data and draw my own conclu…

One of the questions I get asked regularly is which books I recommend. I usually answer that I don’t like books because they generally have an abysmally low information density, are rarely referenced and are almost always outdated. This is true for books in general, but it’s especially true for book…

I talk about dietary nitrates, protein requirements during a Cut vs. Surplus, deload for bodybuilding, and more on The Mind Muscle Connection.