DIARY
Journal
Phase tips, nutritional advice and customer stories.
Category: Sport & muscle · show all
How Much Protein After Exercise? The Truth About the Anabolic Window
After a workout, your body needs between 20 and 40 grams of protein to kick-start muscle recovery. It doesn't have to happen wi...
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How Much Protein for Muscle Growth? Per Kilo and Per Meal
For muscle growth, you need between 1.6 and 2.2 grams of protein per kilogram of bodyweight each day. At 80 kg, that works out ...
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Protein and Muscle Soreness: Does It Help You Recover After Exercise?
Protein supplies the amino acids your muscles need to repair damaged tissue. Intense training creates tiny tears in muscle fibr...
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Protein before bed: does casein help with weight loss and muscle maintenance?
Slow proteins like casein and cottage cheese are digested gradually, sometimes over a period of 5 to 7 hours. This means your m...
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Losing weight without exercise: can it be done, and how do you go about it sensibly?
Weight loss comes down to a calorie deficit: burning more energy than you take in. Exercise speeds things up, but it isn't esse...
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High-protein diet after 50: preserving muscle and healthy weight loss
From around age 50, the way your body processes protein starts to change. A process called anabolic resistance means muscle tis...
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Preserving Muscle Mass While Losing Weight: 6 Strategies That Actually Work
In a calorie deficit, the body draws energy from both fat and muscle tissue. Without sufficient protein intake and strength sti...
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Protein Timing Around Exercise: Before, During or After Training?
Protein timing does make a difference, but a smaller one than we assumed for years. The so-called 'anabolic window' actually la...
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Exercising during a protein diet: what's sensible?
Exercising during a protein diet isn't just possible, it's usually a smart move. Staying active helps you hold onto muscle mass...
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