How Much Muscle Can You Build?

We often hear some bold claims about how much muscle people are able to build in a short period of time. Those who are new to weight training are often confused about what to expect in terms of building muscle. The amount of muscle someone can build is determined by many factors including weight, age, gender, and overall fitness goals. It is important for athletes and gym goers to understand that building muscle takes time and is a process that needs constant attention. People often confuse

Weight Training Best Paired with Bedtime Protein

Wondering how you can increase muscle gains from hard work in the gym? Have a shake and go to bed. This is what researchers from the Netherlands found after investigating protein consumption and sleep. They found that a 28-gram protein shake before bed substantially increased muscle and strength in comparison to a placebo drink (1). Sleep is a time most people don’t think of as the window to take advantage of recovery and rebuilding from hard training. In fact, during sleep protein synthesis

Nutritional Strategies for the Injured Athlete

  Every time you step on the field, on the track, or in the gym, you’re at risk for injury. Injuries could mean time off from training, loss of progress, as well as the potential loss of hard-earned muscle. Luckily, scientific studies have found that some effective solutions do exist to protect against injuries and don’t interfere with the recovery process. That solution is something often overlooked… optimal nutrition (1). Common knee injuries like ACL tears and breaks could

Reach For Whey Over Chocolate Milk After a Workout

As delicious as it might sound, chocolate milk alone can’t replace supplementing with whey protein for athletic recovery. In a new study, researchers found chocolate milk did not enhance muscle hypertrophy following three months of weight training (1). Published in the Journal of Applied Physiology, Nutrition and Metabolism, Cameron Mitchell and colleagues tested the effects of daily consumption of approximately two cups of chocolate milk versus a placebo with a normal diet on muscle building

Could Pea Protein Be As Solid as Whey for Muscle Building?

Recently published in the Journal of the International Society of Sports Nutrition, researchers compared a vegetarian and milk-based protein source head to head for muscle building potential (1). Specifically, they sought to determine whether pea protein could duplicate the muscle-building benefits widely observed with whey protein. The study divided 161 healthy young males into three groups who received either 25 grams of whey protein, pea protein, or a placebo twice a day while undergoing

Melatonin May Have a New Use: Exercise Performance

Any athlete can probably tell the difference in their performance depending on the sleep they got the night before. Proper sleep is a big contributor for recovery from grueling workouts and helps prime the body for optimal training. Unfortunately, getting proper sleep every night isn’t always possible, especially when on the road. Melatonin has long been used to help improve sleep quality or help with jet lag, but now a new study suggests other performance-enhancing benefits from the supplement. For

Whey Benefits Extend Far Beyond Just Giving You Bigger Muscles

Looking for increased results from the many whey protein benefits. Athletes spend an inordinate amount of time and effort in the name of making progress. But there's one thing every athlete dreads… getting injured or getting sick. This means time off from practices, training and competition. Every athlete knows lost time could mean a lost edge. Whether achieving a new personal record, increasing lean muscle mass or increasing power output, athletes look to supplements like whey protein

Whey Protein Twice a Day Keeps Muscle Loss Away

There's a big difference between "good" and "bad" weight loss. The good kind, the kind we should all strive for, is losing the least amount of muscle in relation to body fat. Getting enough protein is one of the keys to preserving the most muscle while dieting, but research shows protein may be lacking in a lot of weight loss diets, considering that on average the amount of weight loss most people have is about 30 percent from muscle. A matter of hot debate has been whether the source