Let’s just start with the stating the most important factor for building muscle is not nutrition. It’s resistance training, and progressive overload. However this post is looking at how optimising your nutrition can help you maximise your gains. When I say maximal gains here, it’s getting every little extra, down to the last minutiae. For...

Protein Benefits  When people want to lose weight, what they usually mean is they want to lose fat (rather than lean body mass – AKA muscle). Changing body composition is often the goal when dieting. Numerous studies and reviews have shown that for muscle retention (or even gain) while in a calorie deficit having higher...

Ever hear when people say that certain foods contain “high quality protein”? Well, this is because not all protein is the same. Different foods are either complete or incomplete protein sources. Complete sources contain adequate amounts of all of the Essential Amino Acids (EAAs), which we have to get from our diet as the body...

Different PES flavour of whey for me this week. Up there with my fav flavours from this brand, and a great way to top up my daily protein intake. How much protein do you have in your diet? Did you know the RDA of 0.8g per kg of body weight is only the *minimum* amount...