The Protein Corner

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...

If you’re serious about gaining muscle and strength, you probably take creatine and pre-workout . You may have also heard conflicting opinions about whether mixing them is a good idea. Some say combining creatine and pre-workout is a simple, effective way to stack two of the best performance-enhancing supplements. Others disagree, claiming certain ingredients in pre-workout can blunt creatine’s benefits—so taking them separately is the smarter move. Who’s right? Can you mix creatine with pre-workout , or is it counterproductive? Get evidence-based answers in this article. Key Takeaways You can mix creatine and pre-workout, but large doses of caffeine may slightly reduce creatine’s benefits. To safely mix pre-workout with caffeine, limit your intake to 350 mg of caffeine and 5 grams of creatine. Research shows pre-workouts with creatine and caffeine can boost performance, but results vary by dose. To maximize benefits, take pre-workout 30–60 minutes before training and...