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Do You Really Need 1 Gram of Protein Per Pound of Body Weight Per Day?

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For decades, bodybuilders have lived by the rule that you must eat one gram of protein per pound of body weight per day, or you’re leaving gains on the table.  Over the past few years, though, many researchers and fitness influencers have backpedaled, claiming that the real threshold is 0.7 g/lb, and eating more than this is a waste of calories and money.  The main piece of evidence for this position was a 2018 meta-analysis from McMaster University. Scientists pooled the results of 49 studies with ~1,900 people and found that muscle growth plateaued at about 0.73 g/lb of protein per day. Here’s what the results looked like:  And just like that, the “1g/lb” rule sank like the Bismark.  Or did it?  There are 3 reasons you should take these study results with a grain of salt:  1. Every single study on trained weightlifters found they gained more muscle with protein intakes over 0.7 g/lb. When the researchers zoomed in on people who actually lifted weig...
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Anyone Can Say “Grass-Fed.” We Can Prove It.

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Collagen+ is made with SOLUGEL® certified grass-fed collagen peptides, meaning the cattle: Are raised outdoors on pasture or range 365 days per year , with free access to fresh grass, air, land, and water. Are free-range , spending 100% of their lifetime on grass and pasture. Are free from hormones, antibiotics, and anabolic steroids —industrial balanced feeds are not allowed. Come from fully traceable farms , with each lot backed by official origin certificates. All of this is verified by LIAF Control SRL, a member of the American Grassfed Association—not just claimed on a label. View SOLUGEL® Certification Verifies the grass-fed standard (diet + pasture). Certifies higher a...
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VO2 Max Calculator: Estimate Your VO2 Max & Aerobic Capacity

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The Legion VO₂ Max Calculator helps you calculate your VO₂ max—a key measure of cardiovascular fitness—using simple field tests you can do on your own. Choose from several proven methods, follow the instructions, and you’ll get an estimate of your aerobic capacity in minutes—no lab equipment required. Because VO₂ max can be estimated in different ways, this calculator includes several tests based on walking, running, stepping, or heart rate. Each uses different inputs—such as time, distance, or pulse—so you can choose the method suits your preferences and ability. What Is VO₂ Max? VO₂ max , or “maximum oxygen uptake,” is the highest amount of oxygen your body can use during intense exercise. It’s measured in milliliters of oxygen per minute per kilogram of body weight (mL/kg/min). Find the Perfect Supplements for You in Just 60 Seconds You don't need supplements to build muscle, lose fat, and get healthy. But the right ones can help. Take this quiz to learn which ...
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An Expert Guide to the Push Pull Legs Upper Lower (PPLUL) Split

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The “push pull legs upper lower” (PPLUL) split is a 5-day per week weightlifting program that combines the push pull legs and upper lower splits.  The push pull legs split is generally a 3-day per week routine that involves dedicating a single day to pushing, pulling, and legs (lower body), usually on Monday, Wednesday, and Friday.  The upper lower split is generally a 4-day per week routine that involves alternating between upper- and lower-body workouts, usually on Monday, Tuesday, Thursday, Friday.  With PPLUL, you essentially take half of a typical upper lower split and bolt it onto the back of a push pull legs split, and voila, you have a push pull legs upper lower split.  There are a few reasons you might want to give it a try:  It has you training five days per week, which is more suited to intermediate and advanced weightlifters.  It gives you a little more flexibility in terms of which exercises you do (for instance, if you want to develop y...
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The Best PCOS Workout Plan for Beginners

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A good PCOS workout plan can help you improve your body composition , insulin sensitivity, fitness, and overall health. The problem is that most PCOS workout advice makes exercise seem far more complicated than it is. In reality, you don’t need a weird “cortisol-friendly” routine, endless low-intensity workouts, or an elaborate yoga flow.  The best PCOS workout plan is much simpler than that. It should combine strength training and cardio in a way that helps you make progress and stay consistent. In this article, you’ll learn what research suggests works best, what a good beginner plan looks like, and how to make it easier to stick to. Key Takeaways The best PCOS workout plan combines strength training with moderate- and high-intensity cardio. Cardio and strength training help in different ways: cardio tends to improve metabolic markers like insulin and cholesterol, while strength training is better for improving body composition. HIIT may offer extra benefits for wo...
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