Protein & Muscle

Ultra-Endurance Protein: Fueling Multi-Day Races Without Muscle Breakdown

Ultra-marathoners lose 3-5% muscle mass during events. Learn protein timing, dosing, and recovery st...

8 min read 2025-10-10

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Protein & Muscle

Protein Before Bed: Brain Detox Secret for Athletes?

How protein timing affects your brain's waste clearance during sleep. I've tested this on myself and...

9 min read 2025-01-16

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Protein & Muscle

Night Shift Protein Timing: How I Changed My Advice for Rotating Schedules

I used to tell night shift workers to follow standard protein timing—until I saw the circadian disru...

8 min read 2024-10-02

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Protein & Muscle

Night Shift Protein: How Irregular Schedules Wreck Muscle & What to Do

I used to tell shift workers to just eat more protein—until I saw the data on circadian disruption....

9 min read 2024-09-14

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Protein & Muscle

Protein Blends: The Truth About Time-Release Formulas

That claim about protein blends being superior for muscle growth? It's based on a misinterpretation...

8 min read 2024-07-02

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Protein & Muscle

Protein Timing for Insulin Resistance: My Reversal on High-Protein Diets

I used to push high-protein diets for everyone—until I saw metabolic syndrome patients struggle. Her...

8 min read 2024-06-25

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Protein & Muscle

Casein vs Whey: The Nighttime Protein Showdown for Recovery

A 2023 meta-analysis found casein boosts overnight muscle protein synthesis 31% more than whey. Lear...

8 min read 2023-07-14

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Protein & Muscle

Bedtime Protein: The Sleep Recovery Hack Athletes Miss

A 2023 study found 40g casein before sleep boosts overnight muscle protein synthesis by 22%. Here's...

8 min read 2022-12-26

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Protein & Muscle

Your Protein Timing Is Probably Wrong—Here's What Actually Works

Most athletes waste money on fancy protein blends. Learn which proteins digest fast vs. slow and how...

8 min read 2022-10-31

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Protein & Muscle

Tactical Athlete Protein: What SWAT Teams & Military Actually Need

Military and first responder protein needs differ from gym bros. Here's what research shows about mu...

9 min read 2022-09-10

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Protein & Muscle

Protein Before Bed: Sleep Hack or Muscle Recovery Myth?

Does nighttime protein actually improve sleep and muscle growth? A CSCS breaks down the research and...

8 min read 2022-09-08

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Protein & Muscle

Military Diver Protein: Cold Water Muscle Protection Strategies

Combat divers face unique muscle breakdown risks in cold water. Here's the protein protocol research...

9 min read 2022-04-18

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