Elite bodybuilders I've interviewed consume over 600 grams of protein daily, convinced that such a high intake drives muscle growth. But research suggests they may be wasting money—and stressing their kidneys. Studies consistently show the optimal protein intake for … [Read more...]
Whey: More Than Just A Protein Supplement by Jerry Brainum 4/24
When archeologists unearthed large ancient jars in a section of Turkey called Anatolia, they thought they might have contained food. When they analyzed the jars, it turned out that their previous content was pure whey. Does this mean that bodybuilders existed in … [Read more...]
Whey Protein and Essential Amino Acids: A potent Anabolic Duo? by Jerry Brainum 5/20
Whey protein remains the most popular type of protein supplement favored by bodybuilders and athletes. Although whey protein has been around for over 100 years in less palatable forms (explaining why they never became popular) the first popular brand of whey was called … [Read more...]
The Truth About Protein Supplements by Jerry Brainum 10/19
I would venture to say that the two most popular food supplements among bodybuilders, athletes, and fitness participants, such as Cross-training athletes, are creatine and protein supplements. These supplements are popular for good reason. For one, they work for the majority of those … [Read more...]
Plant-Based Protein Supplements: Which are Best? by Jerry Brainum
In recent years the choices for protein supplements have greatly expanded. As I've noted in prior articles in Applied Metabolics, in the past, choices for protein supplements were relatively few. These consisted of milk proteins, egg proteins, meat proteins, and the most … [Read more...]
Which Milk-based Protein is Best, Egg Myths, and the Truth about Soy Protein by Jerry Brainum
Bodybuilders, athletes and those interested in health and fitness have a plethora of protein supplements to choose from today. From a biological point of view, the most superior proteins in terms of promoting increased muscle protein synthesis (MPS) are milk proteins. Milk … [Read more...]
Protein: Whole food Versus Supplements: which is best? by Jerry Brainum
Most bodybuilders and others interested in fitness and building muscle know that consuming a high protein diet is vital. For years scientists insisted that those engaged in intense exercise needed no more protein than a person who didn't do any physical activity at all. This … [Read more...]
Research Briefs by Jerry Brainum
As I've noted in previous editions of Applied Metabolics, various science meetings are held throughout the year in which scientists meet and discuss their latest research findings. Many such findings are presented in short abstract form as "posters." The … [Read more...]
A supplement combination that boosts gains in men over age 40 by Jerry Brainum
"Supplements don't work, they are just snake oil." I see such comments nearly every day on various sites over the Internet. Many are convinced that various food and sports supplements are nothing but hype promulgated by often outrageous advertising claims. I even … [Read more...]
What’s the Best Post-Workout Protein Source? by Jerry Brainum
As I've noted in previous articles in Applied Metabolics the topic of post-training nutrition, or what's the best food or supplements to consume after a weight workout, remains a contentious topic among both athletes and researchers. Several years ago,a few studies were … [Read more...]