20 Nov
Blog

Protein Powerhouse: Gluten-Free Mexican Scotch Eggs

We love a Scottish egg. A great protein and fat hit, full of flavor and full of nutrients – especially the way we make them. These are great with any meal or as a take-away snack. We recommend cooking in large quantities so that it has enough for other days as you'll be mocking these straight out of the oven!

Gluten Free Mexican Scottish Eggs

Preparation time: 15 minutes
Cooking time: 30-35 minutes
Serves: Makes 8 large Scottish eggs

Ingredients:

  • 10 eggs (2 are for coating)
  • 12 gluten-free sausages with a high meat content
  • 1 green pepper, deseeded and cut into small pieces
  • 1 red pepper, pitted and cut into small pieces
  • 1/2 cup ground almonds
  • 3 teaspoons of smoked paprika
  • 2 teaspoons of dried oregano
  • 1 teaspoon cayenne chilli powder
  • Salt and freshly ground black pepper

Instructions:

  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Bring water to a boil in a saucepan, add 8 eggs, bring to the boil again and cook for 4 minutes. Once the 4 minutes are up, remove the pan from the heat, pour away the hot water, and replace it with cold water to stop the eggs from boiling.
  3. Thoroughly mix the roast meat, paprika, herbs, spices, salt and pepper with your hands.
  4. Peel the eggs, spread the ground almonds on a plate and beat the remaining 2 eggs.
  5. Gently wrap the meat mixture around each egg until each egg is completely covered. Have a bowl of water ready and dampen your hands a little to prevent the mixture from sticking to you.
  6. Once each egg is covered, roll each one in the beaten egg, then in the ground almonds. Then place on a baking sheet and place in the oven on the top shelf for 25-30 minutes.

Note: Some can share, but don't worry, they still taste amazing.

Continue reading:

  • Filled and sexy: 3 sweet potato recipes for post-workout meals
  • How to eat energy and athletic performance for the whole day
  • 5 steps to easy weekly meal preparation
  • News about building muscle today

The Post Protein Powerhouse: Gluten-Free Mexican Scotch Eggs first appeared on Breaking Muscle.

19 Mar
Blog

Does Protein Distribution Effect Muscle Mass?

When it comes to gaining new muscle mass, protein intake is one of the most important variables to consider. Frequent discussions range from the amount of protein, protein source and bioavailability to refractory periods and protein distribution.

This article gives a brief overview of the data currently available and provides clear and concise recommendations on how to optimize protein distribution throughout the day and maximize your results.

The role of protein in the functions of the body

Protein fulfills various functions in the body including, but not limited to, tissue growth and maintenance, 1 catalysis of biochemical reactions, 2 recovery from injury, 3 and normal immune function. 4

Of particular interest, however, is its role in the synthesis of skeletal muscles. Muscle Protein Synthesis (MPS) 5 is the process by which our bodies synthesize new muscle tissue. This is a primary variable that speeds tissue remodeling.

Muscle protein breakdown (MPB) 6 is an oppositional effect in which muscle proteins are broken down. This effect occurs through autophagy, calpain, and the ubiquitin proteasome systems. 6

The balance between these two processes determines whether a person gains, maintains, or loses muscle mass.

  • When the rate of MPS exceeds MPB, new muscle is accumulated.
  • When MPB outperforms MPS, muscle loss is observed.

Optimize muscle building

A 20197 paper by Iraki et al. established recommendations for natural bodybuilders in the off-season.

The authors reiterate what the greater body of evidence suggests: Total protein intake is a more important determinant of new muscle mass development than protein distribution.

Currently, research suggests that a protein intake of 1.6 to 2.2 g / kg per day is enough to optimize muscle gain

However, with protein, calories, and any resistance training protocol standardized, we still see a slight benefit in optimizing protein distribution throughout the day.

One of the more obvious reasons for this is the refractory period of MPS. The leucine threshold describes the amount of leucine that is required within a protein supply to maximally stimulate MPS8.

Does protein distribution affect muscle mass? - Fitness, Immune System, Weight Training, Protein, Hypertrophy, Elite Programming, Leucine, Protein Synthesis, Bodybuilder, Calorie Burn, Reconstruction, The Recovery Guide

A: Changes in muscle protein synthesis (MPS) and muscle protein breakdown (MPB) in response to feeding (i.e. amino acids). B: Changes in MPS and MPB in response to resistance training and feeding. The chronic use of these anabolic stimuli as in B leads to muscle hypertrophy8.

Protein quality and bioavailability are beyond the scope of this article, but in general it appears that animal protein appears to be superior to vegetable proteins in most cases.

However, some non-animal sources of protein are of high quality. If you want to dig into this topic, read this and this and this document first. But I digress.

Assuming a sufficient amount of protein is consumed, we will maximize the MPS response (approximately 20-40 g). This reaction comes with the so-called "muscle-full effect", as described by Schönfeld et al. in his work of 2018.9

Once MPS is maximally stimulated, there is essentially a refractory period during which MPS cannot be maximally stimulated again.

A 2017 paper10 by Kirksick et al. found “Taking a 20-40 g protein dose (0.25-0.40 g / kg body mass / dose) from a high-quality source every three to four hours seems to have the most favorable influence on MPS rates compared to other eating habits associated improved body composition and performance results. “10

Does protein distribution affect muscle mass accumulation? Yes, but the effect is small. However, I would caution against assuming that small is not meaningful. Its worth is relative to the individual and their goals.

Hypothetically, a 1% increase in hypertrophy for an elite bodybuilder can mean the difference between 1st and 5th place.

For the average person, the extra effort may not be worth the relatively small impact on results. It is up to each individual to decide whether the investment is worthwhile. Good luck!

References

1. Bosses JD, Dixon BM. "Dietary Protein for Maximizing Strength Training: A Review and Examination of Protein Spread and Theories of Change." J Int Soc Sports Nutr. 2012, September 8; 9 (1): 42.

2. Cooper GM. "The Central Role of Enzymes as Biological Catalysts." The cell: a molecular approach. 2nd Edition. Sunderland (MA): Sinauer Associates; 2000.

3. Yeung SE, Hilkewich L., Gillis C., Heine JA, Fenton TR. "Protein intake is associated with reduced length of stay: a comparison between improved recovery after surgery (ERAS) and conventional care after elective colorectal surgery." At J Clin Nutr. 2017 Jul; 106 (1): 44- 51.

4. Li P, Yin YL, Li D, Kim SW, Wu G. "Amino acids and immune function." Br J Nutr. 2007 Aug; 98 (2): 237-23. 52.

5. P.J. Atherton and K. Smith, "Muscle Protein Synthesis in Response to Diet and Exercise." The Journal of Physiology, Vol. 59-5, 1049-57.

6. Kevin D. Tipton, D. Lee Hamilton, Iain J. Gallagher, "Assessing the Role of Muscle Protein Breakdown in Response to Diet and Exercise in Humans." Sports medicine (Aukland, N.Z.). Vol 48, 2018. Suppl 1, 53-64.

7. Juma Iraki, Peter Fitschen, Sergio Espinar, and Eric Helms, "Diet Recommendations for Bodybuilders in the Off-Season: A Narrative Overview." Sport (Basel, Switzerland.), Vol. 7,7 154, June 26, 2019.

8. Burd NA, Tang JE, Moore DR, Phillips SM. "Exercise Training and Protein Metabolism: Influences of Contraction, Protein Intake, and Gender Differences." J Appl Physiol (1985). 2009 May; 106 (5): 1692-1. 701

9. Schönfeld, B.J., Aragon, A.A. "How Much Protein Can the Body Use to Build Muscle in a Single Meal? Effects on Daily Protein Distribution." J Int Soc Sports Nutr 15, 10 (2018).

10. Kerksick CM, Arent S., Schönfeld BJ, Stout JR, Campbell B., Wilborn CD, Taylor L., Kalman D., Smith-Ryan AE, Kreider RB, Willoughby D., Arciero PJ, VanDusseldorp TA, Ormsbee MJ , Wildman R., Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. "State of the International Society for Sports Nutrition: Nutrient Timing." J Int Soc Sports Nutr. 2017, August 29; 14:33.

17 Mar
Blog

Does Protein Distribution Effect Muscle Mass?

When it comes to gaining new muscle mass, protein intake is one of the most important variables to consider. Frequent discussions range from the amount of protein, protein source and bioavailability to refractory periods and protein distribution.

This article gives a brief overview of the data currently available and provides clear and concise recommendations on how to optimize protein distribution throughout the day and maximize your results.

The role of protein in the functions of the body

Protein performs various functions in the body including, but not limited to, tissue growth and maintenance,1 catalyze biochemical reactions, 2 recovery from injury,3 and normal immune function.4

Of particular interest, however, is its role in the synthesis of skeletal muscles. Muscle Protein Synthesis (MPS) 5 is the process by which our bodies synthesize new muscle tissue. This is a primary variable that speeds tissue remodeling.

Muscle protein breakdown (MPB) 6 is an oppositional effect in which muscle proteins are broken down. This effect occurs through autophagy, calpain, and the ubiquitin proteasome systems. 6

The balance between these two processes determines whether a person gains, maintains, or loses muscle mass.

  • When the rate of MPS exceeds MPB, new muscle is accumulated.
  • When MPB outperforms MPS, muscle loss is observed.

Optimize muscle building

A 20197 paper by Iraki et al. established recommendations for natural bodybuilders in the off-season. The authors reiterate what the greater body of evidence suggests: Total protein intake is a more important determinant of new muscle mass development than protein distribution. Currently, research suggests that a protein intake of 1.6 to 2.2 g / kg per day is enough to optimize muscle gain

However, with protein, calories, and any resistance training protocol standardized, we still see a slight benefit in optimizing protein distribution throughout the day.

One of the more obvious reasons for this is the refractory period of MPS. The leucine threshold describes the amount of leucine that is required within a protein supply to maximally stimulate MPS8.

Does protein distribution affect muscle mass? - Fitness, Immune System, Weight Training, Protein, Hypertrophy, Elite Programming, Leucine, Protein Synthesis, Bodybuilder, Calorie Burn, Reconstruction, The Recovery Guide

A: Changes in muscle protein synthesis (MPS) and muscle protein breakdown (MPB) in response to feeding (i.e. amino acids). B: Changes in MPS and MPB in response to resistance training and feeding. The chronic use of these anabolic stimuli as in B leads to muscle hypertrophy8.

Protein quality and bioavailability are beyond the scope of this article, but in general it appears that animal protein appears to be superior to vegetable proteins in most cases. However, some non-animal sources of protein are of high quality. If you want to dig into this topic, read this and this and this document first. But I digress.

Assuming a sufficient amount of protein is consumed, we will maximize the MPS response (approximately 20-40 g). This reaction comes with the so-called "muscle-full effect", as described by Schönfeld et al. In his work of 2019.9, once MPS is maximally stimulated, there is essentially a refractory period during which MPS cannot be maximally stimulated again.

A 2017 paper10 by Kirksick et al. found “Taking a 20-40 g protein dose (0.25-0.40 g / kg body mass / dose) from a high-quality source every three to four hours seems to have the most favorable influence on MPS rates compared to other eating habits associated improved body composition and performance results. “10

Does protein distribution affect muscle mass accumulation? Yes, but the effect is small. However, I would caution against assuming that small is not meaningful. Its worth is relative to the individual and their goals.

Hypothetically, a 1% increase in hypertrophy for an elite bodybuilder can mean the difference between 1st and 5th place.

For the average person, the extra effort may not be worth the relatively small impact on results. It is up to each individual to decide whether the investment is worthwhile. Good luck!

References

1. Bosses JD, Dixon BM. "Dietary Protein for Maximizing Strength Training: A Review and Examination of Protein Spread and Theories of Change." J Int Soc Sports Nutr. 2012, September 8; 9 (1): 42.

2. Cooper GM. "The Central Role of Enzymes as Biological Catalysts." The cell: a molecular approach. 2nd Edition. Sunderland (MA): Sinauer Associates; 2000.

3. Yeung SE, Hilkewich L., Gillis C., Heine JA, Fenton TR. "Protein intake is associated with reduced length of stay: a comparison between improved recovery after surgery (ERAS) and conventional care after elective colorectal surgery." At J Clin Nutr. 2017 Jul; 106 (1): 44- 51.

4. Li P, Yin YL, Li D, Kim SW, Wu G. "Amino acids and immune function." Br J Nutr. 2007 Aug; 98 (2): 237-23. 52.

5. P.J. Atherton and K. Smith, "Muscle Protein Synthesis in Response to Diet and Exercise." The Journal of Physiology, Vol. 59-5, 1049-57.

6. Kevin D. Tipton, D. Lee Hamilton, Iain J. Gallagher, "Assessing the Role of Muscle Protein Breakdown in Response to Diet and Exercise in Humans." Sports medicine (Aukland, N.Z.). Vol 48, 2018. Suppl 1, 53-64.

7. Juma Iraki, Peter Fitschen, Sergio Espinar, and Eric Helms, "Diet Recommendations for Bodybuilders in the Off-Season: A Narrative Overview." Sport (Basel, Switzerland.), Vol. 7,7 154, June 26, 2019.

8. Burd NA, Tang JE, Moore DR, Phillips SM. "Exercise Training and Protein Metabolism: Influences of Contraction, Protein Intake, and Gender Differences." J Appl Physiol (1985). 2009 May; 106 (5): 1692-1. 701

9. Schönfeld, B.J., Aragon, A.A. "How Much Protein Can the Body Use to Build Muscle in a Single Meal? Effects on Daily Protein Distribution." J Int Soc Sports Nutr 15, 10 (2018).

10. Kerksick CM, Arent S., Schönfeld BJ, Stout JR, Campbell B., Wilborn CD, Taylor L., Kalman D., Smith-Ryan AE, Kreider RB, Willoughby D., Arciero PJ, VanDusseldorp TA, Ormsbee MJ , Wildman R., Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. "State of the International Society for Sports Nutrition: Nutrient Timing." J Int Soc Sports Nutr. 2017, August 29; 14:33.

02 Feb
Blog

How to know which whey protein supplements are worth taking

Often after your workout, friends and family will ask you one question when they see you workout: protein supplements. You may find yourself answering the same questions over and over as you try to build your body, but now you don't have to. This article covers everything you need to know about protein supplements, including why they are so good for your body and how to find out which ones are worth taking.

Whey protein

Whey protein is known as a complete protein powder, and the protein it contains is made from cow's milk. Whey can be found either on its own or mixed with amino acids, which makes it a delicious drink after a workout.

You may have been told that whey is a good source of protein. However, you may not have been told the whole truth about whey protein. If you look at the label of most whey supplements, you can see that they have 20 to 30 grams of protein in just one scoop. This seems to suggest that they are a great way to get more protein per serving, and therefore a great source of protein for bodybuilders like you. Consider buying natural vegan protein bars from ATP Science.

Weight loss

Protein powder can make or break your weight loss plan. Protein supplements are the best solution for those who want to lose weight without losing their muscles as it will keep you feeling full longer and have other health benefits like increasing your metabolism.

If your protein is poor quality it may not be used for the best purpose. In other words, when you eat bad protein, it acts like junk. Take care of your health and invest in quality nutritional supplements.

Do you know the need

A person looking to build muscle would choose a supplement with enough amino acids and protein needed to build muscle mass. On the other hand, a person looking to lose weight would need a supplement with a low calorie content. In addition, it is important to note that your body can only absorb the vitamins and minerals that are important to your body and not what you think are important.

The word whey may not sound familiar to many. It is a by-product of milk after the clotting process has stopped. According to About Health, whey contains L-glutamine, which helps your body fight off infection and helps build muscle.

Do you know the type

Whey concentrate and whey isolate are both forms of whey protein, but they differ in their concentration in two ways. First, whey concentrate is low in fat – it usually adds up to less than 0.6 grams per serving. Whey isolate does not contain any fat. A second difference between these two is the amount of protein they contain. Whey isolate typically contains higher levels of protein than its counterpart.

Bottom line

The average American needs to consume around 600 grams of protein each year to build and maintain a strong body. Proteins are found in certain types of meat and can also be obtained from soybeans. However, when you get so much protein from these sources you can be exposed to lots of unpleasant fats and contaminate your body with estrogen. That is why almost no one opts for supplements made from soybeans or red meat. Instead, whey protein is the most common choice for people looking to supplement their diet with a simple, high-quality source of protein.

15 Jun
Blog

Like to Lift? Consume More Protein

Would you like to lift? Consume more protein - fitness, fitness, rest and relaxation, immune system, protein, carbohydrates, inflammation, strength endurance, performance, aging, bone health, functional strength, appetite, plant nutrition, muscle-strengthening exercise

What is protein?

First, let's talk about the recommended daily allowance (RDA) for protein. The current recommended daily allowance is a modest 0.8 grams of protein per kilogram of body weight.

The recommended daily allowance is the amount of a nutrient you need to meet your basic nutritional needs. In essence, this is the minimum amount you need to avoid illness – not the specific amount you should consume each day.

For example:

  • For a 140 pound person, this means about 50 grams of protein a day.
  • For a 200 pound person, that's about 70 grams of protein a day.

Reasons to eat more high quality protein every day

Let's talk about why you need more protein. As you can see, the enumeration list explains the reasons why protein is essential. As a registered nutritionist and fitness professional, I find the RDA quite confusing for the general public, athletes and coaches.

To be honest, even nutritionists can't agree on what protein to recommend to their customers, patients, and athletes.

So if there is a misunderstanding among food and nutrition experts, there is likely to be a misunderstanding between multiple population groups. Young children, athletes and the elderly in particular have a greater need for more protein.

Is more protein better?

The Protein Summit reported in a special supplement to the June issue of the American Journal of Clinical Nutrition (AJCN) that Americans may eat too little protein, not too much. Eating more protein can help deliver the entire package.

That means a by-product of consuming more protein is getting other great nutrients like B vitamins, carbohydrates, minerals, and healthy fats that provide the whole package.

Of course, when you consume more protein, you normally consume less inferior foods like simple or refined carbohydrates that people usually turn to when they're hungry. Sweets, cookies, white bread and pastries do not provide the healthy nutrition you get from a high quality protein source.

These are just a few of the high quality protein sources. Most animal protein sources like:

These examples of high quality protein sources provide all the essential amino acids in the ratio that the human body needs.

While vegetable proteins such as vegetables, nuts, beans and grains often lack one or more of the essential amino acids.

That doesn't mean that you should only consume animal products to get your essential amino acids, as you can use soybeans and quinoa, which contain all nine essential amino acids needed. Click here for a full list if you are interested in vegetable proteins.

Athletes and protein needs

Athletes also have higher needs. Provided that muscle proteins are converted, the turnover rate is much higher due to the higher training volume.

  • Especially with athletes, it would be advisable to consume about 1.6 grams per kilogram of body mass daily if the goal is to strengthen the muscles and prevent muscle breakdown.
  • Adequate target protein intake should be between 1.6 and 2.4 grams per kilogram of body mass per day, as stated in recent results of a consensus statement on sports nutrition for athletes. A summary of the review can be found here.

The International Society of Sports Nutrition's booth on protein and exercise provides an objective and critical review of protein intake for health and fitness minded individuals. To build muscle mass and maintain muscle mass:

  • The total protein intake of 1.4 to 2.0 g / kg body weight / day (g / kg / day) is sufficient.
  • There are indications that (3.0 g / kg / day) positive effects on the body composition in strength athletes are supported in order to promote the increase in muscle mass.
  • It is optimal to spread the protein intake between 20 and 40 g / meal throughout the day.
  • As a registered nutritionist, I try to consume (2.0 g / kg / day) to support my health and performance goals.

I encourage all of my customers and athletes to consume more protein. Especially if you try to increase muscle mass and strength gain, the higher protein will not make you fat. It will help support a healthy body and make you happier.

Older adults and protein

Older adults fight the accelerated loss of muscle mass and function associated with aging, known as sarcopenia. For every decade after the age of 40, you lose 8% of muscle mass and after 70 years it increases to 15%.

Older adults should strive to consume 1.5 to 2.0 grams of high quality protein per kg of body weight per day, according to an article by the Center of Aging. Up to a third of older adults do not eat enough due to loss of appetite, taste disorders, difficulty swallowing and dental problems.

During the aging process, the body is less efficient and tries to maintain muscle mass and strength as well as bone health and optimal physiological function, which justifies a higher protein requirement.

Protein summary

Eat more high quality protein. It will not make you fat, damage your kidneys or bones. It supports the growth of lean tissue and helps you to recover overall while fighting age-related muscle loss, especially if you are an athlete, an aging adult, a man, or generally a person with a beating pulse.

It's a joke, but really. If you have any questions about eating more protein or implementing higher quality sources in your diet, send me an email and let's have a conversation.

15 Jun
Blog

Like to Lift? Consume More Protein

Would you like to lift? Consume more protein - fitness, fitness, rest and relaxation, immune system, protein, carbohydrates, inflammation, strength endurance, performance, aging, bone health, functional strength, appetite, plant nutrition, muscle-strengthening exercise

What is protein?

First, let's talk about the recommended daily allowance (RDA) for protein. The current recommended daily allowance is a modest 0.8 grams of protein per kilogram of body weight.

The recommended daily allowance is the amount of a nutrient you need to meet your basic nutritional needs. In essence, this is the minimum amount you need to avoid illness – not the specific amount you should consume each day.

For example:

  • For a 140 pound person, this means about 50 grams of protein a day.
  • For a 200 pound person, that's about 70 grams of protein a day.

Reasons to eat more high quality protein every day

Let's talk about why you need more protein. As you can see, the enumeration list explains the reasons why protein is essential. As a registered nutritionist and fitness professional, I find the RDA quite confusing for the general public, athletes and coaches.

To be honest, even nutritionists can't agree on what protein to recommend to their customers, patients, and athletes.

So if there is a misunderstanding among food and nutrition experts, there is likely to be a misunderstanding between multiple population groups. Young children, athletes and the elderly in particular have a greater need for more protein.

Is more protein better?

The Protein Summit reported in a special supplement to the June issue of the American Journal of Clinical Nutrition (AJCN) that Americans may eat too little protein, not too much. Eating more protein can help deliver the entire package.

That means a by-product of consuming more protein is getting other great nutrients like B vitamins, carbohydrates, minerals, and healthy fats that provide the whole package.

Of course, when you consume more protein, you normally consume less inferior foods like simple or refined carbohydrates that people usually turn to when they're hungry. Sweets, cookies, white bread and pastries do not provide the healthy nutrition you get from a high quality protein source.

These are just a few of the high quality protein sources. Most animal protein sources like:

These examples of high quality protein sources provide all the essential amino acids in the ratio that the human body needs.

While vegetable proteins such as vegetables, nuts, beans and grains often lack one or more of the essential amino acids.

That doesn't mean that you should only consume animal products to get your essential amino acids, as you can use soybeans and quinoa, which contain all nine essential amino acids needed. Click here for a full list if you are interested in vegetable proteins.

Athletes and protein needs

Athletes also have higher needs. Provided that muscle proteins are converted, the turnover rate is much higher due to the higher training volume.

  • Especially with athletes, it would be advisable to consume about 1.6 grams per kilogram of body mass daily if the goal is to strengthen the muscles and prevent muscle breakdown.
  • Adequate target protein intake should be between 1.6 and 2.4 grams per kilogram of body mass per day, as stated in recent results of a consensus statement on sports nutrition for athletes. A summary of the review can be found here.

The International Society of Sports Nutrition's booth on protein and exercise provides an objective and critical review of protein intake for health and fitness minded individuals. To build muscle mass and maintain muscle mass:

  • The total protein intake of 1.4 to 2.0 g / kg body weight / day (g / kg / day) is sufficient.
  • There are indications that (3.0 g / kg / day) positive effects on the body composition in strength athletes are supported in order to promote the increase in muscle mass.
  • It is optimal to spread the protein intake between 20 and 40 g / meal throughout the day.
  • As a registered nutritionist, I try to consume (2.0 g / kg / day) to support my health and performance goals.

I encourage all of my customers and athletes to consume more protein. Especially if you try to increase muscle mass and strength gain, the higher protein will not make you fat. It will help support a healthy body and make you happier.

Older adults and protein

Older adults fight the accelerated loss of muscle mass and function associated with aging, known as sarcopenia. For every decade after the age of 40, you lose 8% of muscle mass and after 70 years it increases to 15%.

Older adults should strive to consume 1.5 to 2.0 grams of high quality protein per kg of body weight per day, according to an article by the Center of Aging. Up to a third of older adults do not eat enough due to loss of appetite, taste disorders, difficulty swallowing and dental problems.

During the aging process, the body is less efficient and tries to maintain muscle mass and strength as well as bone health and optimal physiological function, which justifies a higher protein requirement.

Protein summary

Eat more high quality protein. It will not make you fat, damage your kidneys or bones. It supports the growth of lean tissue and helps you to recover overall while fighting age-related muscle loss, especially if you are an athlete, an aging adult, a man, or generally a person with a beating pulse.

It's a joke, but really. If you have any questions about eating more protein or implementing higher quality sources in your diet, send me an email and let's have a conversation.