A common thought is that there is a maximum amount of protein that can be metabolized in one sitting. It has been typically stated that the anabolic window reaches a cap at 30 g of protein per meal. There is no specific amount of protein an individual should consume but the specific number is going to be dependant on an individuals specific goals and body composition. Currently the RDA suggests that a healthy individual should be consuming .8 g/ kg of BW per day and 1.4- 1.6

“The addition of resistance hip exercises resulted in greater improvements in patient-reported pain and function.” Hislop AC, Collins NJ, Tucker K, Deasy M, Semciw AI. Does adding hip exercises to quadriceps exercises result in superior outcomes in pain, function and quality of life for people with knee osteoarthritis? A systematic review and meta-analysis. British Journal of Sports Medicine. 2020 Mar 1;54(5):263-71. Hearing that you have osteoarthritis or degenerative joint

If you have shoulder pain and you like to work out, bench pressing may be the underlying cause. However, I am absolutely not saying to stop bench pressing. Actually, it’s quite the opposite. Perhaps you need to bench press more often and with better technique to get accustomed to performing the movement optimally. The bench press is glorified in our society and is often the benchmark (no pun intended) used by so many individuals when comparing strength. However, few peopl

Do you have shoulder pain? Have you tried everything you’ve seen for shoulder problems, but it just isn’t helping? Well maybe that is because it is not actually a “shoulder” issue, but rather your bicep is the culprit. It may sound confusing, but it can be rationally explained as to why. Your bicep has two heads. The short head goes from the coracoid process of the scapula (shoulder blade) to the radial tuberosity and antebrachial fascia (just past the elbow).

Lots of people spend time and effort working out and even eating well in order to improve performance or general health. While these are great things to invest time and money into, there is still a giant piece of the puzzle missing…recovery. Recovery is so often overlooked or at the very most reduced to nothing more than a day off. What many people fail to realize is that they could be spending just as much time and effort on recovery as they do their workouts and diets.