The Myth of the Protein Nightcap

The article debunks the theory that consuming more protein before sleep enhances recovery, performance, or muscle gain. It emphasizes the importance of meeting daily protein requirements, rather than the timing of consumption. Consuming about 1.6g/kg per day of body weight is sufficient for muscle building and recovery.

Unlocking the Secrets of Omega-3s: Your Guide to Preserving and Gaining Muscle Health

Omega-3 fatty acids may play a crucial role in muscle maintenance and growth during inactivity, as suggested by recent research. Studies show taking EPA and DHA can prevent muscle loss over short periods and even increase muscle mass during extended periods of little movement. While particularly impactful for inactive individuals, the effects on active people remain an open question. Additionally, omega-3s offer cardiovascular benefits, making them a dual-purpose supplement.

Optimizing Creatine Use: Debunking Myths and Choosing the Right Form

Arnold Schwarzenegger’s Pump Club recommends creatine monohydrate for its multitude of benefits, debunking bloating myths and emphasizing its superior absorption over other forms. Dosage should align with goals: 5 grams for muscle, 10 grams for cognitive enhancement.