Topic
Protein
Protein intake, leucine threshold, distribution, and source quality.
Casey MillsIs Plant Protein as Good as Whey for Building Muscle?
A 2025 meta-analysis of 30 randomized trials found animal protein only slightly ahead of plant protein for muscle mass, and the gap vanished entirely in the trials that used soy.
Casey MillsDoes the Collagen in Your Coffee Count Toward Your Daily Protein?
A 2024 trial gave older men 50 grams a day of whey, pea, or collagen; whey and pea raised muscle protein synthesis, collagen did not, and the leucine on the label explains why.
Atlas MercerHow Many Grams of Protein Can Your Body Absorb From a Single Meal During Sleep?
Most people stop eating protein at dinner and then fast for eight or nine hours, leaving the longest anabolic window of the day completely unfed. The protocol most lifters never run is the pre-sleep casein dose, and t…
Casey MillsDoes Eating Protein at Breakfast Actually Help You Build More Muscle Than Loading It at Dinner?
Most people eat protein like a triangle: a splash of milk in the morning, a sandwich at noon, and then a steak the size of a hardback book at night. Your muscle doesn't love that shape. There's decent evidence that sp…
Casey MillsThe end of the 30-gram protein ceiling
For a long time, the fitness industry operated on a very stressful assumption: your body could only use about 20 to 30 grams of protein per meal. If you ate more than that, the excess was supposedly oxidized for energ…
