If you've ever wondered about the best time to consume protein for muscle growth and improving body composition, you're not alone. A recent study by Wirth, Hillesheim, and Brennan (2020) analyzed the effects of protein intake timing on body composition and muscle function to find out if when you eat protein really matters as much as how much you consume. Here’s what they found and what it means for you! Key Findings: 1. Total Protein Intake is Key: The study emphasized that total protein intake (ideally 1.2–1.5 g/kg of body weight per day) was more significant than timing. Whether participants consumed protein before, after, or spaced out throughout the day, the gains in lean body mass (LBM) were similar across all groups. 2. Timing Doesn’t Make a Big Difference: Protein timing, such as before or after exercise, did not significantly affect LBM improvements or strength gains. The takeaway? Consuming enough protein each day is more impactful than the exact timing of each meal. 3. Protein + Resistance Training = Best Results: The study highlighted that combining resistance training with a high-protein diet is essential for muscle development, especially for beginners who are looking to make noticeable improvements in body composition. Practical Recommendation Based on the Results of the Study: - Daily Protein Goals: Aim for 1.2–1.5 g of protein per kg of your body weight every day. You can spread this out across meals to make it easier to reach your goal. - Consistency Over Timing: Don't stress too much about consuming protein at a specific time. Instead, ensure that you consistently reach your daily intake. - Pair Protein with Workouts: Engage in regular resistance training (like weightlifting or bodyweight exercises). This will maximize the muscle-boosting benefits of your protein intake and help you build strength more effectively. The science supports a simple approach: prioritize hitting your protein target and staying consistent with your workouts. Whether you're eating protein at breakfast, lunch, or dinner, what really matters is that you're fueling your body with what it needs to grow and recover.

We’ve all been in places where our energy levels are tanking, we feel emotionally dysregulated, we can’t focus. We keep asking ourselves ‘why?’ and can’t get answers. What if I told you the answer to ‘why’ is in the food we eat? Evidence has shown that incorporating anti-Inflammatory foods can help reduce stress and anxiety, improve cognitive functioning, and enhance metabolic functioning. Try adding these foods to your diet and notice the changes in energy and focus!

Creatine monohydrate has long been regarded as a staple in the world of fitness supplements. Despite the myths and misconceptions surrounding it, creatine remains one of the most thoroughly researched and scientifically supported supplements available today. Whether your goal is to build muscle, lose fat, or simply improve your overall health, creatine can play a crucial role in helping you achieve your goals. Let’s explore how this powerful supplement can enhance your performance, body composition, and well-being. 1. Building Muscle: The Science Behind Creatine For anyone looking to increase muscle mass, creatine is a game-changer. Here's why: - Enhances ATP Production: ATP (adenosine triphosphate) is the primary energy source for high-intensity, short-duration activities like weightlifting. Creatine helps replenish ATP stores faster, allowing you to push harder during your workouts. This increased energy supply leads to more reps, heavier lifts, and ultimately, greater muscle growth (Butts, Jacobs, & Silvis, 2018). - Increases Strength: Studies consistently show that creatine supplementation significantly improves strength and power output, particularly during resistance training. A review of 100 studies on creatine found that it enhances performance in short, high-intensity activities, such as lifting weights or sprinting (Butts et al., 2018). Over time, this leads to more effective strength gains and muscle hypertrophy. - Cell Volumization: Creatine causes muscles to retain more water, which is often misunderstood as bloating. In reality, this intracellular water retention helps muscle fibers stay hydrated, promoting an anabolic environment conducive to muscle growth. This "cell volumization" can make muscles appear fuller and more defined while supporting recovery between sessions (Dunning, 2024). 2. Fat Loss: How Creatine Can Help You Get Leaner While creatine is best known for its muscle-building properties, it can also support fat loss when paired with the right training regimen:

Whether you're looking to lose weight or build muscle, one thing is for sure—what you eat plays a more significant role in your results than you might think! Even with the same workouts, your diet determines how your body changes. Here’s how: 🔹 Eating to Lose Weight: If weight loss is your goal, you’ll want to create a calorie deficit—this means eating fewer calories than your body burns. Focus on lean proteins, vegetables, whole grains, and healthy fats to keep you full and energized while burning fat. It’s all about managing portions and fueling your body efficiently. 🔹 Eating to Build Muscle: For muscle gain, you need to eat more, specifically in a calorie surplus. Your body needs extra fuel to repair and grow muscle tissue. Prioritize high-protein foods like chicken, fish, beans, and eggs, along with healthy carbs and fats to power your workouts and recovery. Yes, it is possible to build muscle while losing weight in a calorie deficit—if you prioritize high protein intake. When you're in a deficit, your body burns more calories than it consumes, which leads to fat loss. However, by consuming sufficient protein, you provide your muscles with the nutrients they need to repair and grow after workouts. This helps preserve lean muscle mass even as you lose fat. Coupled with strength training, your body can use the protein to rebuild muscle fibers, leading to muscle growth or maintenance, all while burning fat. The key is ensuring you get enough protein to support your muscles without over-consuming calories, allowing you to achieve both fat loss and muscle gain. 🛑 Bottom Line: Your workouts are key, but your diet is what ultimately shapes your results. Same workout, different outcome—it’s all in what you put on your plate!

When it comes to building a healthy diet, understanding macronutrients—often called “macros”—is essential. Whether your goal is to lose weight, build muscle, or simply feel better day to day, knowing the role of these three main nutrients will help you create a balanced eating plan. Let's break it down in simple terms. What Are Macronutrients? Macronutrients are the nutrients your body needs in large amounts to function properly. There are three primary macronutrients: 1. Protein – Builds and repairs tissues, including muscles, skin, and organs. It also helps produce enzymes and hormones. 2. Carbohydrates (Carbs) – Your body’s main source of energy. Carbs are broken down into glucose, which powers everything from your brain to your muscles. 3. Fats – Essential for absorbing vitamins, protecting organs, and providing long-lasting energy. Fats also play a role in hormone production and brain function. What Does a Balanced Macronutrient Plan Look Like? A general guideline for a balanced macronutrient plan looks something like this: - About 40% Carbohydrates: This is your primary energy source. Focus on whole grains, fruits, vegetables, and legumes. - Roughly 30% Fats: Prioritize healthy fats such as those found in avocados, olive oil, nuts, seeds, and fatty fish like salmon. - About 30% Protein: Protein-rich foods like chicken, turkey, fish, eggs, beans, and tofu help maintain and build muscle tissue. The key here is balance. Everyone's needs vary based on their lifestyle, activity level, and health goals, but this framework provides a solid starting point. When Should You Increase Protein? While the balanced approach works for most, there are times when you might want to increase your protein intake: 1. If you're trying to build muscle: Protein is the building block of muscles. Athletes, bodybuilders, or anyone focused on strength training typically increase their protein intake to aid muscle repair and growth. A high-protein diet (35-40% of total calories) can help. 2. If you're losing weight: High-protein diets are often recommended for weight loss because protein helps you feel fuller for longer. This can reduce cravings and make it easier to stick to a calorie deficit. Aim for about 30-35% protein if weight loss is your goal. 3. If you're aging or recovering from injury: As we age, our bodies may lose muscle mass (a process called sarcopenia), and higher protein intake can help preserve it. Similarly, if you’re recovering from surgery or an injury, extra protein can speed up recovery.