The Protein Corner

Pre-workout usually kicks in within 30-to-60 minutes. That is, research on common pre-workout ingredients shows they boost performance most when taken within an hour of exercise. However, caffeine—the ingredient with the biggest impact on performance—can take more or less time to kick in depending on what you’ve eaten, the type of supplement, and your sensitivity to it. In this article, we’ll break down what affects how long pre-workout takes to kick in—and how to time it for the best results. Key Takeaways Pre-workout usually kicks in within 30-to-60 minutes. Caffeine is the biggest variable in how long pre-workout takes to kick in. While it typically peaks around 60 minutes after ingestion, factors like what you’ve eaten, the type of supplement, and your sensitivity can affect when you feel it. How you take pre-workout affects its onset. Caffeinated gum kicks in fastest (5-to-15 minutes), liquids like energy drinks absorb more quickly than pills, and pre-workout hits faster ...

Most people think building broad, strong shoulders requires barbells, dumbbells, and machines. They’re not wrong—this equipment works. But it’s not the only option. Cable shoulder exercises can be just as effective if you know how to use them correctly. Unlike free weights, cables keep constant tension on your muscles, are highly adaptable, and allow you to train your shoulders from angles that other implements can’t. The best exercises for building shoulder size and strength with cables are: Standing cable shoulder press Seated cable shoulder press Cable side lateral raise Cable upright row Close-grip lat pulldown Cable face pull Cable rear delt fly In this article, you’ll learn how to organize these exercises into effective cable shoulder workouts , why cables are great for shoulder training, tips for maximizing your gains, and more.  Key Takeaways To build well-rounded shoulders, you need to train all three deltoid heads—the front, side, and rear delts. The be...

In 6 months of Legion body transformation coaching , Dominique lost 15 pounds, reduced her body fat percentage by 5%, and gained significant muscle and strength. She wanted to get leaner, lose belly fat , and build muscle to fit into smaller clothing sizes. For years, she had eaten what she considered a “healthy” diet and maintained a physique she was happy with.  But about five years ago, that changed. No matter what she tried, she couldn’t get back to where she wanted to be. Frustrated by her lack of progress, she decided it was time for expert guidance. Here are her results: Dominique’s Journey In addition to her physique goals, Dominique wanted to improve her overall health. “I basically want to get back to my 40-to-50-year-old body,” she said. To help her get there, her coach set calorie and macro targets that allowed her to eat the foods she enjoyed while losing fat. He also guided her through a shoulder injury while incorporating healthy habits into her routin...

A simple diet hack: turn off the TV at mealtime. Hunger isn’t just about how much you eat. Instead, your brain constantly picks up clues—like how much you’ve chewed and how calorie-dense you expect the meal to be—to figure out when you’re full. But when your attention shifts to a screen, these signals get fuzzy. You’re too distracted to track what you’ve eaten or how satisfied you feel, which can lead you to overeat. A 2025 meta-analysis published in the journal Nutrients illustrates this well. Scientists analyzed 23 studies and found that those who ate while watching TV consumed around 5-to-10% more than those who ate undistracted. Worse still, because the TV watchers’ brains didn’t fully register their meals, they felt less satisfied and ended up eating more at their next meal—about 22% more, on average. And that’s not the only downside.  Research also shows that people who watch TV at lunch struggle to remember what they ate, which leads to more snacking later...