Few ideas in sports nutrition have had the staying power of the “anabolic window”. Finish training, and you have a brief window of opportunity to consume protein. Miss that window and the recovery response is blunted, adaptation is compromised, and the session somehow counts for less. It is one of the most repeated ideas in applied sports nutrition. This blog highlights that the anabolic window is also one of the most misunderstood concepts in sports nutrition. The importance

The question of "Which types of protein are best for athletes?" is no longer limited to which protein source produces the largest acute stimulation of muscle protein synthesis. In contemporary sports nutrition there is also a second question: "can protein choices that support recovery and adaptation also be more sustainable?" This matters because diet is a major contributor to environmental impact. Estimates often place diet at roughly 20 to 30 percent of annual greenhouse ga

Is more protein better for muscle building? Is there a window of opportunity? What are the protein recommendations for athletes

Few ideas in sports nutrition have been as influential, or perhaps as widely misunderstood, as the so-called "window of opportunity". During the 1990s the message appeared simple and compelling: consume carbohydrate immediately after exercise, ingest protein within 30 minutes, and avoid missing the critical recovery window. Over time these ideas became embedded in sports practice. Athletes built routines around them and many still worry that delaying a recovery drink by an ho

More protein is often considered better. Here we discuss findings from a study linking a high protein intake to CVD risk?

Current sports nutrition guidelines recommend distributing protein intake in multiple equal meals throughout the day (1). This concept of protein distribution is primarily based on studies suggesting that only a limited amount of protein ingested in a single meal can effectively be used for muscle protein synthesis (the process that allows muscle to recover and adapt to training). It was believed that there is a linear increase in muscle protein synthesis up to doses of appro

In previous blogs we have discussed the role of protein intake for muscle protein synthesis. However, muscle contains many different...

HMB is often marketed as a magical muscle building supplement. Specifically, HMB is claimed to have anabolic properties that can increase...

Insects have arisen as the latest novel protein source. In addition, more and more insects have been approved over the recent years by...

One year ago, a very good friend and respected colleague passed away, way too young. Kevin Tipton was loved by many and had a great impact on the field of sports nutrition, especially in the field of protein metabolism. To commemorate the life and the scientific achievements of Kevin, I will make sure a blog goes out every year that highlights some of his research. This time I have picked a popular question that gets asked very often: Do I need to take protein with my carbohy

Should we heat our muscles after exercise to stimulate muscle growth? In a recent blog (see blog post) we discussed some of the research...

You have probably seen footage of well-built athletes such as Usain Bolt, Anthony Joshua, or Cristiano Ronaldo that have immersed (parts...

Protein synthesis underpins adaptations of muscle mass, muscle strength, and all other adaptations to training. Protein quality can be an important factor to increase protein synthesis. The quality of a protein source is determined by 3 main factors: Essential amino acid (EAA) content Leucine content, and Bioavailability (i.e., the availability of ingested amino acids for protein synthesis) These factors all contribute to the degree in which a protein source can increase prot

Dietary protein is essential to support muscle maintenance or growth. In previous blogs (1 and 2) we addressed the significance of the amount of protein in each meal, and the pattern of protein consumption throughout the day. We also discussed the importance of protein quality. But what exactly does protein quality mean? And what makes a protein source high quality compared to low? In a series of blogs, we will delve into the topic of protein quality. Starting with an overvie

This questions has been around for many years and even made it to the movie Rocky. No studies were available to confirm or dismiss this...

On January 9, 2022, Dr Kevin Tipton passed away. I have written a tribute (click here) to describe my stories and memories of many years...

One may find themselves in an energy deficit, that is, eating fewer calories than is required to maintain weight and optimal...

Milk features in the nutrition guidelines in nearly every country in the world. Clearly it has some beneficial attributes, but it also...

Milk and other dairy products are polarising. Some claim it is the best option for recovery, others claim there are detrimental health...

guest blog by: Michael J. Ormsbee, Lillie Renteria, and Casey Greenwalt. Most people believe eating before sleep makes you accumulate fat because you are resting for multiple hours after you eat. However, research suggests this to be untrue with pre-sleep protein consumption. Why protein presleep? Protein consumption is important to facilitate protein synthesis, promote lean muscle growth, improve strength, recover from exercise, as well as maintain and improve metabolic and