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Magnesium Glycinate vs. Citrate: Which Should You Take?

For years, magnesium citrate has been the standard form used in most magnesium supplements. It’s cheap to produce, absorbed relatively well, and most consumers aren’t even aware there are other options, so most supplement brands don’t bother using anything else.  And for the most part, this is logical—most kinds of magnesium like magnesium oxide, magnesium chloride, and magnesium malate haven’t consistently proven to be any better than plain ol’ magnesium citrate.  That said, one challenger has emerged that’s arguably superior: magnesium glycinate .  If you want the long-story short: magnesium glycinate is generally better absorbed and easier on the gut than magnesium citrate, which makes it a better choice for most people.  Magnesium citrate isn’t “bad,” and many people can take it without issue, but many also find that it causes gastrointestinal upset. And if that’s you, glycinate is a better choice.  Key Takeaways Magnesium glycinate generally causes fewer gastrointestinal pr...
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How Max Lost 60 Pounds & Dropped 30% Body Fat in 10 Months

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In 10 months of Legion’s body transformation coaching , Max lost 60 pounds, 30% body fat, and gained significant muscle and strength. In the years before joining the program, Max struggled to stick to a diet. He would start strong but fall back into old habits after a few weeks. He wanted to get healthy and set a good example for his kids, but he needed help breaking the cycle. With his Legion coach, Max found a simple plan that worked. He finally stopped the weight gain and took his health back into his own hands. Here are his results: Max’s Journey Max’s main goals were to get healthy, be a great role model for his kids, and lose weight. His biggest struggle was being consistent. Like many people, his dinners were also hard to track. His wife cooked the meals, and he wanted to eat with his family without complaining or making things difficult. His coach helped him plan his day to make sure Max saved enough calories for the end of the day so he could s...
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How Kevin Lost 10 Pounds & Dropped 9% Body Fat in 16 Weeks

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In 16 weeks of Legion’s body transformation coaching , Kevin lost 10 pounds, 9% body fat, and gained significant muscle and strength. Before joining the program, Kevin struggled with consistency. He would do great for a while, but when his crazy, unpredictable work hours piled up, he would fall off the wagon completely. He wanted to get in shape, but his lack of sleep and busy schedule made it hard to stick to a plan. With the help of his Legion coach, Kevin found a way to stop the “on and off” cycle and finally stay on track no matter what. Here are his results: Kevin’s Journey Kevin was looking for an expert who could help him fit a fitness plan into his demanding life. His biggest struggle was consistency. He had a habit of being perfectly dialed in for short bursts, but when work got busy, he would completely stop. Because his work hours were so unpredictable, his sleep often took a hit, and he didn’t have much time to cook. His coa...
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Why “Lab-Tested” Is One of the Supplement Industry’s Biggest Scams

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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...
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Should You Deadlift to Build Muscle?

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...
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20 Cottage Cheese Recipes That Breathe New Life Into This “Diet Food”

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
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Retatrutide: What to Know About the Next Big Weight-Loss Drug

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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...
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