Nutrition research

Protein targets, energy balance, nutrient timing, and diet composition — the studies behind the numbers coaches quote.

NutritionCarbs vs Fats When Returning to Maintenance Calories

Prioritizing carbohydrates over fats when returning to maintenance calories accelerates glycogen resynthesis, normalizes suppressed thyroid hormone (T3) levels, and stimulates leptin. However, this carbohydrate influx drives rapid, transient scale weight increases of 1 to 2 kilograms as glycogen stores bind intracellular water.

NutritionPlant vs Dairy Protein for Muscle Protein Synthesis

Plant-based protein blends and fortified isolates can match dairy proteins for muscle protein synthesis and long-term strength and muscle gains. To achieve equivalent anabolism, plant sources require higher per-serving doses, strategic blending of complementary amino acid profiles, or leucine fortification, especially in older adults.

NutritionCaloric Surplus Size: How Much Is Needed for Muscle Growth?

A conservative energy surplus of approximately 5% to 15% above maintenance supports muscle hypertrophy while minimizing excessive body fat accumulation. Large caloric surpluses do not meaningfully increase muscle protein synthesis or lean mass gains compared to moderate intakes, but they consistently accelerate fat storage.

NutritionMinimum Dietary Fat for Lifters in a Calorie Deficit

During a caloric deficit, dietary fat intake should generally not drop below 15% to 20% of total calories (roughly 0.5 g/kg/day) to avoid suppressing testosterone and other androgens. However, the depth of the overall caloric deficit and low energy availability often impair hormones and strength performance more severely than fat restriction alone.

NutritionReverse Dieting vs Returning to Maintenance After a Cut

Controlled evidence shows that gradual reverse dieting does not attenuate weight regain, enhance metabolic recovery, or improve weight gain efficiency compared to immediately returning to maintenance calories. While incremental caloric increases mitigate rapid initial water and glycogen shifts, they prolong energy restriction and elevate early post-diet hunger.

NutritionHow Much Protein per Meal Supports Muscle Growth?

Current evidence indicates that maximizing muscle protein synthesis requires reaching a per-meal threshold of approximately 0.25 g/kg of high-quality protein (yielding 2–3 g of leucine) in young adults and over 0.40 g/kg in older populations. Distributing daily protein evenly across 3 to 5 threshold-clearing meals supports optimal anabolic signaling, while larger single doses extend the duration of the postprandial anabolic window.