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10 Ideas to Eat a High Protein Calorie Surplus
Whether you’re trying to gain muscle mass or are bulking, choosing high-calorie, high-protein foods that still taste good can be a little challenging. While anyone can eat in a calorie surplus loaded with delicious junk foods, these are typically highly processed and loaded with sugar and fats. It can be a lot trickier when trying to be intentional with your...
Turkey Tail Mushroom Benefits for Aging, Immune Function, and More
Mushrooms already get plenty of love in the culinary world. However, they have a lot more to offer than just good flavor. Turkey tail mushrooms are a type of adaptogen, which isn’t anything new. They’ve been used in traditional Chinese medicine for centuries. Now the secret is out and the popularity of products containing adaptogens is rising. If turkey...
Are There BCAA Benefits for Women?
Branched-chain amino acids (BCAAs) have been a popular exercise supplement among men for some time. With more women getting into the fitness game, research is looking into the potential benefits BCAAs can have for the opposite gender. But what exactly are BCAAs, and how can they benefit women specifically? Let's find out. What are BCAAs? As you might have already...
How Lead Enters Our Food Supply: Soil, Water, and Processing Explained
If you've ever wondered whether lead contamination in food is something you should be concerned about, here's the direct answer: lead reaches our food primarily through contaminated soils, irrigation water, and atmospheric deposition, with the level of risk depending heavily on where your food is grown [1][2][3][4]. In heavily contaminated areas near mines, smelters, or industrial sites, lead in vegetables...
BCAA Guide: How to Use Branched-Chain Amino Acids for Performance & Recovery
If you've spent much time in the gym or looking into improving your physique, supporting your overall health, building muscle, or getting fit, you've likely come across information that discusses BCAAs. The term BCAAs is short for branched chain amino acids, which are the building blocks of protein. There are three BCAAs: leucine, isoleucine, and valine. While it's not imperative...
How to Build Muscle on a Keto Diet
The ketogenic diet, or keto diet for short, has gained popularity for its proclaimed health benefits such as weight loss and reduced blood sugar, for example. The keto diet is a very low carbohydrate diet that provides most of its calories from fat, along with moderate amounts of protein. Carbohydrates are typically necessary to build muscles, as carbs cause...
Combining Collagen with Other Nutrients for Maximum Benefit
Key Takeaways: With certain supplements, absorption is hindered when they are taken simultaneously with other supplements or nutrients. For example, iron and calcium absorption are reduced when the nutrients are taken at the same time. There are also supplements where absorption is increased when the nutrient is taken alongside other nutrients. Returning to the example of iron, iron absorption is...
Does Brown Rice Have Enough Protein?
Many vegan-friendly protein powders list brown rice as their main ingredient. This may come as a surprise, as rice isn’t really one of those foods that we naturally associate with protein! Is there really protein in brown rice, and – more importantly – what is the quality of the protein in brown rice?
Does Creatine Make You Bloated?
Creatine supplementation may cause bloating in some individuals, but not everyone. Understanding the factors that contribute to water retention and bloating and how to manage it is crucial for optimizing your creatine supplementation regimen. This article will help to answer the question: does creatine make you bloated? This article will also shed light on the topic of creatine bloating, helping...
An Easy to Follow 3-Month Lean Body Plan
Have you been waiting for the "perfect time" to kickstart your fitness journey, only to find it never quite arrives? Well, the wait is over! Whether it's the fresh optimism of January or a mid-year push in July, every moment is an opportunity to redefine your health and fitness goals. Three months is long enough to see significant changes, yet...
Cholesterol in Whey Protein?
There's lots of good stuff in whey protein supplements but the various cholesterol content has raised some concerns. Let's take a look at the various types of whey and their nutritional content.
Why Trace Amounts of Heavy Metals Are Found in Many Plant-Based Foods (and What That Means for You)
If you've ever seen headlines about heavy metals in plant-based foods, you might wonder whether your vegetables are safe to eat. Here's the direct answer: trace amounts of heavy metals like arsenic, cadmium, lead, and mercury are found in virtually all plant-based foods because these elements exist naturally in soil and have been spread through human activities over the past...
Should You Take Casein Protein Before Bed?
Taking casein protein before bed can benefit you if you're trying to minimize muscle protein breakdown during sleep, and promote optimal muscle growth and recovery. Here are the key benefits of pre-sleep protein in the form of micellar casein. Slow Digestion and Sustained Release: Casein protein is a slow-digesting protein that allows for a sustained release of amino acids into...
Does Apple Cider Vinegar Restore Gut Health?
Gut health is a hot topic these days and for good reason. Many people struggle with maintaining a healthy gut and are looking for ways to improve digestive function to help them feel their best. You may have heard that apple cider vinegar is a beneficial ingredient for improving gut health. This article will explain what the research says –...
Does Whey Protein Make You Gain Weight?
Whey protein alone will not cause weight gain, as long as you don't eat more calories than you burn throughout the day. A high-protein diet helps keep you feeling full for longer, so you might end up consuming fewer calories overall. Key Takeaways About Whey Protein and Weight Gain This article will explore whey protein supplements and weight, and will...
What to Eat Before Running (And What to Avoid)
The food you eat can make a significant difference in how you feel during your run and your overall performance. This also applies to the types of food you eat throughout the day and within 60-90 minutes of your run. Research indicates that eating 1 to 4 hours before your run is beneficial but it’s also just as important what...
Does Nitric Oxide Help You Sexually?
Not a lot of people know about nitric oxide, or NO, and its importance for your health and wellbeing. At optimal levels, NO provides huge benefits for a range of bodily functions, and boosts performance, both in the gym and the bedroom. Curious how this works? Skeptical? Keep reading to learn more about nitric oxide, how it affects sexual performance,...
What Is Casein Protein and Should You Use It? Complete 2026 Guide to Slow-Release Protein
The direct answer: Casein protein is a slow-digesting milk protein that provides sustained amino acid release for up to 7 hours, making it particularly beneficial for overnight muscle recovery, satiety, and situations requiring prolonged protein availability. Research shows casein supports muscle protein synthesis differently than whey, with unique advantages for specific timing and goals [1,2,3]. Many people wonder whether casein...
Is Organic Whey Protein Healthier? Evidence-Based Analysis 2025
The bottom line: Current research shows no significant health advantages of organic whey protein over conventional forms. Both types provide identical muscle-building, metabolic, and recovery benefits that make whey protein valuable for health and performance [1, 2]. **Disclaimer: This article is for informational purposes only and does not constitute medical or nutritional advice. Always consult a qualified healthcare provider or...
How much vitamin C per day should you take?
Vitamin C, which is also sometimes called ascorbic acid, is an essential water-soluble vitamin. Although it’s necessary for important processes like immunity and skin health, our bodies can’t actually make it. Healthy adults generally need between 60 to 90 milligrams (mg) of vitamin C each day. In this article, we’ll go over the best sources of vitamin C and...
Can You Drink Coffee While Intermittent Fasting?
If you decide to try intermittent fasting, you've probably mentally prepared yourself to get through the morning without your favorite oatmeal or breakfast smoothie. It's worth a little adjustment for all of the benefits, right? But one thing you may have forgotten to consider is your morning cup of coffee. Will your much-needed pick-me-up break your fast? And if it...
Goat Whey vs Cow Whey Protein: Which Is Better for Your Health Goals? Evidence-Based Analysis 2025
The bottom line: Research shows that goat whey protein contains more immune-related proteins and is generally more digestible than cow whey protein, making it potentially superior for individuals with digestive sensitivities or those seeking enhanced immune support. However, both provide excellent muscle-building benefits and nutritional value [1, 2, 3]. **Disclaimer: This article is for informational purposes only and does not...
Should You Take Creatine Every Day?
Creatine is one of the most widely studied and popular supplements as it can improve muscle growth, improve exercise performance, and speed muscle recovery. Many people wonder how much creatine they should take, if they should take creatine every day, if they should take creatine on rest days, or if there is such thing as too much creatine. This article...
How to Properly Do a Monday Reset (With Sample Meal Plan)
After a long weekend of indulging, it’s helpful to bring in some healthy habits to get your week off to a healthy start. This article will explain how to recover from the weekend and start your week off right. If you’re feeling a bit sluggish after the weekend, or your digestion isn’t on point, then a “Monday Reset”...
