Protein is one of the most widely utilized supplements on the market and there is a good reason behind it. Protein is one of the three macronutrients our bodies need in order to ... Continue Reading
Like to Lift? Consume More Protein
What Is Protein? Protein is primarily found in animal and dairy products. Protein enhances muscle mass, strength, endurance, muscle recovery, and power. Decreases inflammation and muscle protein ... Continue Reading
You Have to Eat to Grow Muscles
Female: "I’m scared lifting weights will make me bulky." Male: "How do I gain mass already?" We love to rip on stereotypes, but sometimes they’re quite accurate. In 10 years of being a fitness coach ... Continue Reading
Instant Pot Turkey Romesco Meatballs
Swedish meatballs meet Italian meatballs in this international Instant Pot mashup of flavor and quick cooking function. Traditional Swedish style meatballs are often prepared with ground beef or pork and ... Continue Reading
Protein Supplements Are Not for Snacking
The idea that consuming protein before or after a workout helps in strength gains or muscle growth has been subject to some debate. A meta-study of research on protein timing concluded that there wasn't ... Continue Reading
20 Ways to Prepare Poultry: Chicken BLT
Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes ... Continue Reading
A Clean Healthy Meal for the Back to School Time Crunch
Back to school means back to a hectic family routine for us parents who are shuffling between work, school, and after-school kid activities. Having busy nights doesn’t mean you need to eat less healthy. ... Continue Reading
What to Eat Before Bed to Build Muscle Overnight
Eating to build muscle is a pretty basic practice. You most likely compose your meals of the three main macronutrients: protein, carbohydrates, and fats. You eat at specific intervals throughout the day, ... Continue Reading
The Postpartum Meal: Recipes For Nutrition
The postpartum period is a challenging time for athletic moms. Your body is healing from childbirth and is nutritionally depleted from nourishing a growing baby in utero. The postpartum fatigue caused by ... Continue Reading
Chickening Out on Your Thanksgiving Meal
Super Easy Slow Cooker Roasted Chicken Prep time: 5 minutes Cooking time: 4-5 hours Serves: 4-6 Ingredients: 1 whole chicken 1 lemon, sliced 4 Tbsp of Kerrygold butter ... Continue Reading
Protein Is Only One Piece of the Nutritional Puzzle
It's time to dispel a lot of the media hype currently associated with protein. Everyone out there seems to think there's a new brand of protein powder that is going to magically transform them into a super ... Continue Reading
More Muscle Mass Means a Higher Protein Intake, Right?
New research from the University of Stirling has found individuals with more muscle mass do not need relatively more protein after resistance training. Young, resistance-trained males were recruited ... Continue Reading
Heat Shock Proteins: Science’s Secret to Muscle Building
Unless you’re an avid reader of anatomy and physiology, you probably haven't heard of heat shock proteins. Heat shock proteins (HSPs) are an often-overlooked aspect of muscle building that play an ... Continue Reading
Summertime Skewers: Two Shish Kabob Recipes
I can vividly recall the Minnesota State Fair foods from my childhood. The wonderful scent could be detected from miles away. Sweet Martha’s Cookies (with a side of ice cold milk), chili cheese fries, corn ... Continue Reading
The Use of Protein Powder for Fat Loss
To achieve weight loss these days, a lot of people are ramping up their protein intake. Naturally, by weight loss we specifically mean fat loss. There is strong evidence that upping protein intake ... Continue Reading
Protein Requirements for the Ageing Athlete
I was asked to pick a subject matter that would be of interest to the athletic population that read Breaking Muscle Australia and thought what better than the actual subject of breaking muscle. ... Continue Reading
A Plan for Eating High-Quality Protein on a Low Budget
If you’re on a budget, buying high-quality protein requires planning. The demand for ethically raised animal products, like grass-fed, pasture-raised, wild-caught, and locally sourced meat and ... Continue Reading
Chocolate Milk and Rest Days: Smart Strength With Charles Staley
Note: Charles is here on a weekly basis to help you cut through the B.S. and get to the bottom of the biggest questions in health and training. Question #1: Calorie Intake on Rest Days READER: Rest ... Continue Reading
5 Easy Ways to Get More Plant-Based Protein
The American Heart Association recommends that we consume more chicken, fish, and beans rather than red meat to protect our hearts, but the incoming president of the American College of Cardiology feels ... Continue Reading
More Protein Doesn’t Make a Difference
When it comes to protein consumption, you’re likely to hear opinions all over the place, from the “it’s all supplement company propaganda” camp to the “more protein is always better” camp. A study in the ... Continue Reading
High Protein Diets Correlate With Lower Rates of Frailty in the Elderly
Getting plenty of protein is important for athletes. This is something we all know, but as we age the usefulness might be more important than we realize. In a study this month in the Nutrition Journal, ... Continue Reading
Is the Anabolic Window a Myth?
Have you heard of the anabolic window? Supposedly, it’s a period of time after your training session when your body is particularly primed to accept food and shuttle it towards lean muscle mass. ... Continue Reading
High Protein Diets Result in Better Cholesterol Scores
Healthy fats are an important part of a diet that luckily has gained mainstream attention as opposed to the no-fat diets of a decade ago. The paleo diet, for example, is one focusing on healthy fats and a ... Continue Reading
Stick With Protein – Carbs and Alanine Won’t Help You
Net protein balance is an important aspect of an athlete’s training. Maintaining or building lean mass is good for most athletes, and on occasion sometimes an athlete even needs to lose a little muscle ... Continue Reading
