The Protein Corner

If you’ve shopped for supplements in recent years, you’ve probably seen phrases like these on bottles, banners, and product pages all over the internet: “lab tested,” “third-party tested,” and “third-party certified.” Why are these so commonplace? The supplement industry has a long history of shenanigans—underdosing, mislabeling ingredients, using low-quality forms of ingredients, and so on. Consumers have rightfully become incredulous about supplement claims, and so many brands responded by paying independent labs to test their products. This allows the brand to claim their products are “third-party tested” and even include the lab’s logo on their packaging. Generally, these results are published in what’s referred to as a Certificate of Analysis (COA)—a document from the lab confirming the product is free of contaminants and contains what the label claims at the doses listed. For many brands, this is one of their strongest selling points. “We aren’t like the other guys—all of ou...

Thought experiment: If your goal is to build muscle, get and stay lean, and not get injured . . . and you don’t care about lifting as much weight as possible or competing in powerlifting . . . is there any point in deadlifting? Dyed-in-the-wool deadlifters blow a gasket if you even pose this question. OF COURSE YOU MUST DEADLIFT! IT’S ONE OF THE BIG THREE LIFTS! IT TRAINS LITERALLY EVERY MUSCLE IN YOUR BODY! You can see their yellow calloused fingers smashing these words into the keyboard as they spew whey protein across their computer monitor. Then you have the overly cautious gym marms who warn that deadlifting is playing Russian roulette with your spine because bio-mechano-magical functional voodoo reasons. As you can guess, my position is somewhere in the middle. When programmed and practiced correctly, the deadlift can be a safe and effective muscle-building exercise for many. But it also has real downsides that may make it a suboptimal exercise for others. Allo...

Cottage cheese is a lot more than a cheap and easy source of protein. It’s chock full of calcium and a single serving of cottage cheese made from 1 percent milk contains 5 percent of your recommended daily allowance (RDA) of most B vitamins and potassium, as well as 10 percent of your vitamin A RDA.  But let’s face it…by itself, cottage cheese is also pretty bland and boring. With a little creativity, though, it doesn’t have to be. These recipes are the proof! Enjoy! The post 20 Cottage Cheese Recipes That Breathe New Life Into This “Diet Food” appeared first on Legion Athletics . https://ift.tt/7eCHQgW May 13, 2026 at 06:00PM Legion Athletics

Retatrutide, or “reta,” is an experimental weight-loss drug similar to other weight-loss drugs like semaglutide and tirzepatide. It’s a once-weekly injection designed to help people lose weight, improve blood sugar control, and reduce problems linked to excess body fat, such as fatty liver disease, high blood pressure, and abnormal cholesterol . Retatrutide is currently in Phase 3 clinical trials. That means it’s passed earlier tests of basic safety and effectiveness, and researchers are now testing it in larger groups to confirm how well it works and whether it’s safe enough for doctors to prescribe. Until the FDA reviews the full evidence and approves retatrutide, it won’t be legally available as a prescription drug and won’t have an official dose, price, or label. Table of Contents + How Does Retatrutide Work? How Much Weight Can You Lose With Retatrutide? What Else Does Retatrutide Do? What Are Retatrutide's Side Effects? What Is the Dos...

Back and triceps workouts get less attention than pairings like back and biceps or chest and triceps, but they’re a smart combination for most lifters. The reason comes down to how the two muscle groups interact—or rather, how they don’t. Back exercises and triceps exercises train entirely different muscles, so you can do both in the same workout without fatigue from one compromising your performance on the other.  This matters because the fresher each muscle is when you train it, the heavier the weights you can lift and the more reps you can perform—and lifting heavier weights for more reps over time is what drives muscle and strength gain. The pairing also makes sense because both muscle groups are central to upper-body development. A strong back underpins nearly every lift you do. It keeps you upright in the squat, prevents your spine from rounding in the deadlift, and creates a solid base during the bench press. And strong triceps are essential in every pressing movement you’...