The Protein Corner

In 6 months of Legion’s body transformation coaching , Donovan lost 37 pounds, 10% body fat, and improved his confidence. Donovan was no stranger to the gym. He had been lifting on his own for a long time, but despite his efforts, he felt like he was missing the “last piece of the puzzle.” He wanted to take his fitness to the next level and have a structured plan to follow long-term. With the help of his Legion coach, he finally achieved the physique he had been chasing for years. Here are his results:   Donovan’s Journey When Donovan joined Legion, he was working extremely long hours in the tech industry, traveling frequently , and battling nagging injuries —specifically ongoing trap, shoulder , and elbow pain—that made consistent training difficult. He wanted to lose fat and get stronger , but he needed a plan that could accommodate his busy lifestyle and physical limitations. His coach, Adam, designed a customized program that focused on “working around” these l...

Many gymgoers think the tingling they feel after drinking pre-workout—known as “pre-workout itch”—means they’re allergic to their supplement. They’re wrong. That sensation comes from beta-alanine , an amino acid that boosts athletic performance but also triggers this unique reaction. But why does pre-workout make you itch ? Is it dangerous? And can you minimize it?  You’ll find evidence-based answers to these questions and more in this article. Key Takeaways Beta-alanine is what makes you itch after taking pre-workout. It’s an amino acid that boosts athletic performance but also causes a tingling sensation in your face, neck, and hands. Beta-alanine itch—technically called paresthesia —happens when the compound binds to a nerve receptor called MrgprD . Scientists aren’t exactly sure why this happens, but it’s not an allergic reaction. The bigger the dose, the stronger and longer the itch. Smaller people taking large doses tend to feel it more intensely and for long...

If your trainer keeps making you so sore that you can barely walk, get a new trainer. Why? Because being sore after training isn’t nearly as important as many people think. A lot of gymgoers believe soreness is proof a workout “worked”—that if you’re not stiff and achy the next day, you didn’t train hard enough or won’t build muscle. That idea sounds reasonable, but it’s wrong. Soreness is a side effect of certain types of stress, not a requirement for muscle growth. You can build plenty of muscle without feeling sore, and you can feel extremely sore without building much muscle at all. What actually matters is whether your training is hard enough to stimulate growth, manageable enough to recover from, and consistent enough to progress over time. In this article, we’ll explain what soreness really means, when it matters, when it doesn’t, and how to tell whether you’re building muscle—even if you feel fine the next day. Key Takeaways Not being sore doesn’t mean your workout w...

In 3 months of Legion’s body transformation coaching , Bill lost 13 pounds, 6% body fat, and gained significant muscle and strength. Bill wanted to lose fat and eventually build muscle. But living at home meant his mom prepared his meals for him, and frequent family meals at restaurants made sticking to a structured plan difficult.  He needed structure and accountability to stay consistent—and that’s exactly what his Legion coach provided. Here are his results: Bill’s main goal was to get into better shape before moving to Europe later in the year. However, during his consultation, he admitted he didn’t know much about nutrition or how to structure a plan that would actually work. He was looking for a “tough coach” who wouldn’t let him get lazy. Instead of giving orders, his coach explained the reasoning behind every adjustment. That clarity helped Bill buy in and trust the plan. Accountability was the missing link. With a coach there to answer questions and offer “insigh...

Walking is the most underprescribed medicine for improving your metabolism, mood, and mind. If it were a pill, it’d outsell Ozempic. Until that day comes, however, Ozempic will continue to be one of the most popular—and effective—tools for rapid weight loss. But rapid weight loss comes with trade-offs. And one of the most talked-about lately is something the internet has dubbed “Ozempic butt.” If you’ve heard the term, you’ve probably seen it framed as a cosmetic issue—a strange side effect of the drug that makes your butt look flatter or saggy. What’s rarely explained is why it happens, what’s actually changing in your body, and what you can realistically do about it. This article breaks all of that down—what Ozempic butt is, why it happens, and how to prevent or fix it without resorting to cosmetic quick fixes that miss the real problem. Key Takeaways “Ozempic butt” refers to a butt that looks flatter and saggy or crepey after rapid weight loss. It’s not a direct side effec...