8 min
HBOT Protein Timing: My Recovery Protocol Shift After 3 Years
I used to think protein timing around hyperbaric oxygen didn't matter—until I tracked 47 athletes. H...
Protein & Muscle
339 articlesWhey protein, casein, plant protein, BCAAs, creatine, and muscle building supplements
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9 min
Protein After 40: Why Masters Athletes Need More Than You Think
I used to tell athletes 1.6g/kg was enough—until I saw the data on anabolic resistance. Here's what...
9 min
High-Altitude Protein Needs: What Climbers & Endurance Athletes Get Wrong
I used to think altitude training just needed more carbs—until I saw the muscle breakdown data. Here...
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Real Food vs. Protein Powder: A Sports Nutritionist's Timing Guide
When to eat chicken vs. shake? I break down the science and share my clinical strategies for maximiz...
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Water Lentil & Duckweed Protein: The Complete Plant Sources I Now Recommend
I used to push pea protein—until I saw the data on water lentil and duckweed. These novel plant prot...
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Cyclists Are Wasting Protein—Here's How to Actually Preserve Leg Muscle
Most cyclists get protein timing wrong. Learn the targeted approach for leg muscle preservation duri...
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Protein Bioavailability: What PDCAAS and DIAAS Scores Really Mean for Muscle
A CSCS breaks down protein quality scoring systems (PDCAAS vs DIAAS) and what research says about ac...
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Protein for OCR Athletes: How Mud Run & Spartan Racers Recover
A CSCS breaks down protein needs for obstacle course racers who need both endurance and strength rec...
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Protein After 40: Beating Anabolic Resistance for Masters Athletes
Aging athletes face 'anabolic resistance'—here's how to adjust protein type, timing, and amount to b...
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Protein's Immune Boost: Why Athletes Need More During Heavy Training
Learn how adequate protein intake, especially specific amino acids like glutamine, supports immune h...
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Protein's Hidden Role: How Amino Acids Fuel Cellular Energy for Athletes
Discover how protein quality affects NAD+ production and mitochondrial function for sustained muscle...
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Protein Powder for Women: What the Research Actually Says
I'll admit—I used to give women the same protein advice as men. Then I saw the data on hormonal diff...