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Nutrition archive

Stronger By Science publishes articles on topics like lifting technique (squatbench, and deadlift), body composition and hypertrophyprogrammingnutritionprehab and rehab, and cardio.

Don’t know where to start? Check out our Complete Strength Training Guide or the How to SquatHow to Bench, and How to Deadlift guides.

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protein

Reflecting on Five Years Studying Protein

I’ve been an applied protein researcher since 2012. This article outlines my recommendations for protein intake based on the last 5 years of research.

HMB vs. Steroids

The HMB Controversy: Better than Steroids?

A couple recent studies have shown that HMB – a legal supplement – works better than moderate-dose steroids. Is it the next wonder-supplement or just hype?

An Unbiased Look At Artificial Sweeteners

What you’re getting yourself into ~2000 words, 6-13 minute read time Key points Artificial sweeteners are substances 80-700x as sweet as sugar with minimal caloric content. Artificial sweeteners are safe for human consumption at reasonable levels.  You basically need to go out of your way to exceed the safe intake levels. Evidence is mixed concerning artificial sweeteners’ effects on body composition Artificial sweeteners may negatively influence the intestinal microbiome, which could negatively impact metabolic health, though

Menopause and Fitness: Sex Differences, Part 3

“Menopause and Fitness” was a collaborative effort between: Jonathon Mummert (Head Coach of Lose Weight Smiling) and Adam Ali (Mastermind of Physiqonomics). Jonathon has spent countless hours studying the differences that trainers should consider when working with females vs. males. His work on training around the menstrual cycle was featured on Girls Gone Strong and he has taught on the subject for groups like Lift The Bar and Elite Fitness Mentoring.  Before getting into the article,

Bench press

Why Cookie-Cutter Solutions Often Fail: Context

It can be hard to sieve through all the fitness information on the Internet. Picking out the wheat from the chaff is tough, and to make it worse, even a lot of the good information out there is misunderstood and misused by those who access it. The issue is that we are obsessed with content, what the information is saying, but rarely give any thought to the context in which the information is being given.

Zoe Smith finishes a lift

The Menstrual Cycle and Contraceptives: A Complete Guide for Athletes

What You’re Getting Yourself Into: ~6,100 words, 15-25 minute read time.  However, it’s arranged topically, so if there are topics that don’t interest you, feel free to skip over them. Key Points: 1. Performance varies across the menstrual cycle in some women, related to severity of premenstrual and menstrual symptoms, while purely physiological variables are largely unaffected. 2. Contraceptives largely don’t impact performance or trainability, but can affect emotional and sexual well-being in some women

Sex Differences in Training and Metabolism

What you’re getting yourself into: 2700 words, 8-12 minute read time Key Points Most of the major differences in performance and metabolism between sexes can be explained by size and body composition, not biological sex itself. Of the true sex differences, the most important ones have to do with differences in sex hormones and fiber types. Additionally, females’ fat and muscle tissue is better equipped than males’ for handling both carbs and fat. All of

Understanding Nutrition Research

Staying on top of the research in any particular field is difficult. I do my best to stay on top of exercise/sports science research, and that can be exhausting by itself.  It takes a lot more than a casual glance at an abstract to know what a study is REALLY saying, and if the findings are really applicable.  Another big problem is that a single study needs to be placed in the context of the

Unleash Your Inner Superhero

What you’re getting yourself into: -3,200 words.  8-12 minute read time.  If you’re in a hurry, you can skip to the last section for the takeaways, but they may not make as much sense unless you actually read this one all the way through. Key points: Your beliefs influence your physiology directly, and the choices you make.  In these ways, they strongly influence your training success. These effects have been noted in almost every area

Buy-In

I’d like to introduce you all to a friend of mine. This is Alex. I’ve known Alex online for a while now, but I didn’t meet him until this summer, when he was cool enough to let us stay at his place while we got set up in an apartment (it’s hard to apartment search in CA while living an Arkansas and North Carolina). Luckily, he was the cool kind of person you meet online

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