How to get enough protein as a vegetarian, flexitarian, or vegan
3,800 words. Reading time: ~14 minutes. Complete amino acid profile calculator included. Click here to jump straight to it. Article reviewed by scientific researcher of plant protein Victoria Hevia-Larraín. Co-authored by Vincent Sparagna (Facebook) [...]
Nuts give less calories than you think.
Nothing better than adding almonds to a meal to give it some crunch and that nutty flavour. Nuts are actually the seeds of plants, and seeds have a protective mechanism: anti-nutrients. From an evolutionary perspective, [...]
Is training a muscle more frequently better for muscle gains?
Full body training only for beginners? Body part splits for advanced? How the heck should I train for maximal results? A recent study had experienced male lifters train a muscle 5x per week or only [...]
Can you out-train a bad diet?
People often believe spending more time in the gym will make them lose weight, without watching their diet. However, you can actually not out-train a bad diet. Diet is number uno for fat/weight loss. Simple [...]
How important is sufficient protein intake for muscle growth?
So you failed to get in your protein at your parents-in-law... Does it matter much? While I'm not here to tell you how much you should care, there are actual numbers that show that [...]
How does microwaving your food affect its nutrition content?
Are you a microwave addict? Ever wondered what it does to nutrients in your food? "Food heat processing", such as frying, boiling, steaming, and microwaving, inherently destroys nutrients in food [Fabbri & Crosby 2016]. However, [...]
Is drinking coffee healthy?
Drinking coffee regularly has become ingrained in Western culture. But how good is it for you? The newest research found that drinking coffee is actually a healthy habit [Kim 2019]: - 3.5 cups per day [...]
Eating more on your rest day for better results?
I see many people convinced they need to eat more calories on their training days, and less on their rest days. Why? Well, a weight training session often (only) burns about 150-250 calories. "Well, then [...]
Bayesian flyes or dumbbell flyes, which is better?
Dumbbell flyes: 95% of the gym does them, but why? Norms. Culture. Tradition. Let's actually think about and analyze this exercise, before proposing a better alternative, invented by @menno.henselmans. First, let's clarify some concepts: [...]
How does estrogen affect fat loss?
Can higher estrogen levels help women burn fat? Science shows there's good reason to believe so. Higher estrogen is related to higher growth hormone levels [Ovesen 1998, Faria 1992]. Growth hormone, in turn, promotes your [...]