Milk after training beat Greek yogurt on bone markers
In a crossover trial rotating milk, Greek yogurt, a carbohydrate drink and water through the same people, only milk raised the bone formation marker above water at 24 hours — and it lowered the bone resorption signal below all three.
Grip strength rose 18-21% while 21 kg came off on tirzepatide
Twelve months of records from 93 men. Body weight fell about 21 kg and lean body mass fell 4-6 kg, yet estimated skeletal muscle mass rose 1.6-3.7 kg and grip strength rose 18-21%.
Supplement doping cases cluster in pre-workouts and boosters
Contamination risk is not spread evenly across supplements. It concentrates in multi-ingredient products, pre-workouts, weight-loss and muscle-building products, and testosterone boosters.
On GLP-1 drugs, protein percentage holds while grams collapse
Protein as a share of total energy is largely preserved on GLP-1 therapy. The problem is that total energy falls, dragging absolute grams below the threshold that stimulates muscle protein synthesis.
12mg of capsaicin moved neither strength endurance nor jump height
In a double-blind crossover trial with 16 advanced lifters, capsaicin changed nothing in leg press repetitions or countermovement jump height.
Twelve weeks of a Western diet enlarged fat cells inside the bone, not just under the skin
Rats fed 42% of calories as fat for 12 weeks grew larger fat cells in humeral bone marrow. At the gene level, marrow fat responded more strongly than ordinary white fat.
Same quercetin, different wrapper, different result — the bottleneck is absorption, not dose
Loading quercetin and anthocyanins into nanoparticles beat feeding the identical mixture plain in obese mice. The milligrams on the label are not the milligrams that arrive.
A seaweed compound browned fat cells — in a dish
Dieckol at 5–25 µM raised UCP1 and suppressed PPARγ in cultured adipocytes. Nothing in this study shows the same thing happens when a person swallows a supplement.
Fish twice a week — a low bar that only one adult in four clears
About 24% of US adults eat seafood at least twice a week. The failure looks less like a knowledge problem and more like a cooking-repertoire problem.
Creatine powder, capsules or gummies: only the 5 g a day decides it
The format changes neither absorption nor results. It changes portability, taste, and whether you actually take it daily. The label has four things worth checking.
Don't cut vegetables first on a diet — fill up on the 2g ones
Half a cup of broccoli is 2g net carbs; a cup of spinach is 2.5g. Vegetables buy you fullness and fibre while spending almost none of your carb budget.
Men need 38g of fibre a day and cabbage covers a fifth of it
Cabbage carries about 5g of fibre per cup — roughly 1g per 10 calories — so 1.5 cups covers 20% of the daily target for around 75 calories.
Pick an electrolyte powder by sodium per hour, not by brand
Sodium per serving ranges from 300mg to 1,000mg across popular electrolyte powders — a threefold spread hidden behind the same word on the label.
On leg day the last set is decided by carb placement, not the daily total
The nutrition plan attached to Men's Health's four-week leg programme front-loads carbohydrate before the session — 1.5 to 2 grams per pound of bodyweight, ahead of training.
23g of protein per 100 calories: protein density only wins in a cut
A six-ounce serving of boiled cod is 23g protein, zero fat, zero carbs, about 100 calories. That ratio is ideal when calories are capped and counterproductive when they are not.
The only number in the best-diet debate is 1.7–2.0g of protein per kg
Dietitians named six diets worth eating. Only the muscle-focused one came with a number attached, and the other five are just different containers for it.
Whey added to a Mediterranean diet raised grip strength and muscle mass — with no lifting
A six-month observational study in 68 older adults with sarcopenia and cognitive impairment. The group adding whey improved body cell mass, muscle mass and grip strength, and the authors flagged the absence of resistance training as a limitation.
Whey stops paying off past 30–35 g a day
In a network meta-analysis of 36 randomised trials, the whey dose-response curve flattened at 30–35 grams a day. Above that, you are buying powder, not muscle.
The only diet test that matters: can you still eat this way after the cut?
How you eat to lose the weight is how you have to eat to keep it off. A diet you can hold for six weeks buys you six weeks.
How much protein you eat in a day beats when you eat it
The 30-minute anabolic window has largely been debunked. Total daily intake is a better predictor of muscle strength and size than timing is.
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