Did you ever think twice about the micronutrient zinc?
Did you ever think twice about the micronutrient zinc? How likely is it that you are deficient? How does it affect your (hormonal) health? Multiple studies show men with zinc deficiency have significantly lower testosterone [...]
Ever combined protein sources for optimal amino acid profile per meal?
Non-animal protein sources are thought to have 'low protein quality'. It's true that they contain less of some important amino acids (protein building blocks), such as lysine and methionine, which could potentially limit muscle growth [...]
Are you actively keeping your fat intake high in hopes of gaining more muscle?
Are you actively keeping your fat intake high in hopes of gaining more muscle? It's almost common belief now that this will increase testosterone levels, which "of course" will affect muscle and fat mass. The [...]
Overweight people looking to get fit: do they also need 1.8 g/kg of protein per day?
Overweight people looking to get fit: do they also need 1.6 g/kg of protein per day? To lose fat and maintain muscle, there’s no research that shows anything above 1.2 g/kg (0.55 g/lb) is beneficial [...]
Should weightlifting vegans and vegetarians get serious about their amino acid intake per meal?
Should weightlifting vegans and vegetarians get serious about their amino acid intake per meal? My previous post showed how amino acids *per meal* matter for optimal muscle growth. Animal products often already contain a 'complete' [...]
Does it matter how you spread your protein intake over the day?
Does it matter how you spread your protein intake over the day? Research shows us that yes, spreading your daily protein over 3-5 meals seems optimal for muscle growth [Areta 2016]. Makes sense, as one [...]
Interactive amino acid (protein) intake calculator
If you occasionally eat non-meat products, use this calculator to see which amino acids you may be lacking to optimize muscle growth.
What protein sources are best for you?
What protein sources are best for you? Depends. On your preferences, but most importantly your goals. For example, if you only base this on preference, you're going to have a hard time if your goal [...]
What is the difference in protein digestibility of certain foods?
The protein in grains has low quality, but protein in meat has high quality. Really? What the heck is "protein quality", anyways? Is it a myth, just like 'clean eating'? The protein quality of a [...]
How to get in enough protein as a flexetarian, vegetarian or vegan?
Are you eating less meat, or considering to? Adopted a full-on vegan/vegetarian lifestyle? You may be wondering whether you're leaving gains on the table, and what to do about it. Vincent Sparagna, Sten van Aken and I [...]