Uncompromising, Evidence-Based Fitness Science.

The claim that the human body can only absorb 30g of protein per meal is a disproven myth. While 25g to 35g of high-quality protein (providing 2.7g-3.5g of leucine) maximally triggers acute Muscle Protein Synthesis (MPS), larger boluses (up to 100g) are methodically digested over a 12-hour period, sustaining amino acid elevation and reducing whole-body protein breakdown.

No. When daily calories and protein are strictly equated between groups in metabolic wards, intermittent fasting (including 16/8 time-restricted feeding) does not burn more fat than standard daily caloric restriction. Its real-world success stems from behavioral friction that eliminates evening snacking and simplifies calorie control.

Zone 2 is low-intensity aerobic exercise where energy is derived predominantly from fatty acid oxidation and blood lactate remains below 2.0 mmol/L. It stimulates mitochondrial biogenesis in Type I muscle fibers, clears dysfunctional mitochondria, and builds the aerobic base that supports long-term metabolic and cardiovascular health.

No. While taking 20g daily for 5-7 days saturates muscle stores in about a week, taking a flat maintenance dose of 5g per day achieves identical saturation within 3 to 4 weeks with zero digestive distress.