Nutrition

Protein is the most important nutritional variable for building muscle — but the amount most people eat is either too low to maximise muscle growth or unnecessarily high. This guide gives you the evidence-based protein target for muscle building, explains how to hit it practically, and answers the questions that training and nutrition research has … Read more

The amount of protein you need each day depends on your body weight, age, and goals. The widely cited recommendation of 0.8 g per kg is the bare minimum for survival — not the optimal amount for health, muscle maintenance, or fat loss. This guide explains exactly how much protein you actually need. Quick Reference … Read more