Magazine

The 30-minute window is a myth. The post-workout window is real – and according to meta-analyses, much bigger than expected. What the research says about timing, dose, and the leucine threshold.

Pea protein has a gap: methionine. Fava bean protein doesn't fully close it, but broadens the IAA spectrum. What the research actually says — and why L-leucine is the decisive third building block.

GLP-1 drugs like Ozempic and Wegovy work for weight loss. But up to 45% of that loss can be muscle mass. Protein (1.2-1.6 g/kg) and resistance training are the two levers that make the difference. Here's what the research shows.

90% of protein powders don't disclose where their main ingredient comes from. The back of every package is regulated by law. In two minutes you can read and evaluate: ingredient list order, E-numbers, nutrition facts, and the one leucine value that never appears on the label.

Plant protein builds less muscle than whey? Current studies paint a different picture. At sufficient doses with optimized leucine content, RCTs and meta-analyses show comparable results for muscle strength and lean mass. Why formulation matters more than source.

Plant-based protein builds muscle just as effectively as whey when leucine, dosage, and protein source are right. What 2024-2025 research shows.

Plant protein has real weaknesses: lower digestibility, less leucine, incomplete amino acid profiles. But research also shows how each of these problems can be solved.

Your muscles need a specific signal to grow. Leucine delivers exactly that signal. How much you need per meal and whether plant proteins can match whey for muscle growth.

Plant proteins are more digestible than you'd think – but antinutritional factors can slow absorption. Can exogenous digestive enzymes close the gap? A look at the current research.