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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.

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Poor Recovery and Increased Muscle Breakdown: Insufficient Sleep Part 2!

I’m really thrilled about how the first part of this series went over.  To date, it’s the most-read article on this site, and beat the old one-day record by more than 30%. Now, I’m not primarily happy because of the site traffic.  I’m primarily happy because of how near and dear to me this topic is, so I was stoked that it got a lot of attention.  There’s probably an encyclopedia’s worth of training and

Sleep, Pt 1: Wrecking Your Diet, One Night At a Time

“Insufficient sleep undermines dietary efforts to reduce adiposity“ The title of the study says it all. If there’s one subject I tend to get preachy about, it’s sleep.  It’s not exciting like a new exercise protocol or as sexy as some new diet trend, so it doesn’t get the coverage it deserves.  But it is absolutely crucial that you get a full night of sleep.  This is probably going to turn into a 3-4 post

The Three Laws of Protein

The purpose of this article is straightforward and simple – help you reach your fitness or physique goals with three simple, science-backed tips for getting the most from your dietary protein.  Protein consumption is such a popular subject that the basics can be lost in all the noise (and supplement company hype), so the goal here is to simplify and get to what’s actually important. 1.  Eat enough protein How much?  .82g/lb (1.8g/kg).  Rounding up

How hydration affects performance AND muscle, the many benefits of garlic, and two popular supplements that may counteract each other

Sorry for the delay between posts.  I’m currently in the middle of a *huge* project.  I can’t give details about it right now, but I’m halfway through the first of two major phases.  It’s probably eating 4ish hours a day right now, so in addition to training, school (midterm week), time with Lyndsey, and admiring my beard every time I walk past a reflective surface, I haven’t had time to write as much as I’d

Everything you didn’t know about caffeine for kids

You guys are in for a treat today.  One of my professors, Ken Turley Ph.D., is the foremost expert on the subject of caffeine’s effects on exercise in children.  He’s a humble guy, so resists the title of “foremost expert,” but he can’t argue with “most published researcher on the subject by a mile.”  I had a chance to sit down with him and talk to him about caffeine, how it affects children, and some

Are Energy Drinks Bad For You?

Scaremongering is an effective way to get a story read.  Journalists know this.  Someone dies at a party after they took 37 shots of tequila and drank 2 energy drinks.  Which headline are you more apt to click on? “Energy drink may have caused death of area teen” or… “Area teen dies from being an idiot” I’m sure I’ve given away my position already in this intro, but let’s bring things back to a more

The rich get richer and the poor get poorer

This is not an economics rant, so don’t be afraid to read on.  It’s more a continuation of yesterday’s post about how people get fat so easily. You may have noticed this before, but the hardest part of a diet is the first month or so.  Once you lose those first 5 or 10 pounds, you fall into a groove and the diet hums right along. The opposite, I’m sure you’ve noticed, is also true. 

Some thoughts about retaining muscle as you diet

I hit a new low for bodyweight a couple days ago at 234.  When I get to 231, I’ll be at the 20 pounds weight-loss mark (251 was the highest I got before the meet).  Not bad work for about 9 weeks of dieting while still hitting PRs! The biggest difference between this cut and ones in the past was that I had a definite, moderate plan. Usually my successful cuts are a bit more

An extremely effective diet tip

Most people know that having some sort of cycling in their diet produces the best results.  It may be carb cycling, it may be a cyclic ketogenic diet, it may simply be having occasional cheat days.  However, all of these have one major drawback:  They’re all process-oriented rather than goal-oriented. The goal is to drop fat, right?  The goal isn’t just to stick to a diet. You assume that if you stick to the diet,

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