Health
Protein Powders Explained: Benefits, Types, and How to Choose
Confused by whey, plant, collagen, and blends? This guide breaks down the pros, cons, and best uses of protein powders so you can hit your goals with confidence.
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How Much Protein Do You Really Need?
Confused about how much protein you really need? The answer isn’t one-size-fits-all. In this evidence-based guide, we break down the latest research, show you how much protein is right for your goals—whether it’s general health, muscle gain, fat loss, or longevity—and share a simple calculator to find your personalized target.
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The Thermic Effect of Food: How Protein Boosts Your Metabolism
Protein has the highest thermic effect of food—your body spends ~20–30% of protein’s calories just to digest and use it. Prioritize 20–40 g protein per meal, pair with fiber and healthy fats, and lift regularly to combine TEF’s metabolic nudge with better satiety and lean-mass support.
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Protein Timing: Does It Matter When You Eat Protein for Muscle & Energy?
Does it matter when you eat protein? This guide unpacks the science behind protein timing — from workouts to bedtime — and shows how to structure your meals for muscle, energy, and recovery.
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Protein Powders 101 Guide
Protein powders are everywhere — but which one is right for you? This guide breaks down whey, plant-based, collagen, and blends, plus how to choose the best option for your lifestyle without falling for hype.
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Macros 101: Finding the Right Balance of Protein, Fat & Carbs for Your Goals
Protein, fat, and carbs aren’t enemies — they’re the building blocks of energy, recovery, and long-term health. This guide explains what each macro does, how to set your targets for goals like muscle gain or fat loss, and how to build macro-balanced meals you can stick to. Start by setting protein, then tune carbs and fats to match your training, preferences, and lifestyle.
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