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TLDR In a study of 45 healthy young adults in the Netherlands, researchers compared the effects of collagen, its free amino acid equivalent, and a placebo on protein synthesis after exercise. After participants performed one-leg resistance exercise and drank one of the test drinks, researchers measured muscle and skin protein synthesis, plasma amino acid and
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Those in the online health and nutrition space fiercely debate the connection between BMI and health status. Some argue that BMI is flawed, failing to predict poor health outcomes and fueling weight bias in healthcare. The debate over BMI has prompted many to describe “metabolically healthy obesity” to refer to individuals with obesity (BMI ≥30)
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(It’s less than you think) Many of us assume protein needs for lifters to be ~1 gram per pound of body weight to to optimize muscle and strength gains. Those of us in the “evidence-based” space may be more familiar with the 1.6–2.2g/kg body weight recommendation (~0.7–1g per lb), which stems from a 2018 meta-analysis by Morton
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Most men want to increase testosterone naturally. However, there’s a tremendous amount of misinformation on the topic. So let’s dispel a few myths on boosting testosterone, and discuss what to focus on instead: Misconceptions: First, small testosterone fluctuations won’t make much difference for fat loss or muscle and strength gain. You’d need to see at
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The body of literature on vitamin D is so big that it’d be impossible to cover in a single article. Here are just a few highlights about the vitamin, particularly relevant for us fitness-obsessed folks: Our main source of vitamin D is the sun – we synthesize vitamin D3 in our skin from 7-dehydrocholesterol upon
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Key Points: While a high protein intake does increase the workload of the kidneys, healthy kidneys are more than equipped to handle this In people who already have kidney disease, high dietary protein can lead to a more rapid loss of kidney function, and intake should be limited [19] High protein intake increases blood urea
I'm Dan, and I'm a registered dietitian, personal trainer, and competitive powerlifter here to help you reach your health and fitness goals.