The Protein Corner

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Has your progress stalled, or are you experiencing unexplained fatigue? It could be low energy availability. As we strive to push our physical limits, sometimes we might inadvertently fall into the trap of Low Energy Availability.  This can lead to a condition known as Relative Energy Deficiency in Sport (RED-S) which can severely hinder not just our performance but overall health. In this episode, I’ll dissect the science behind low energy availability and RED-S, and help you understand how you might be underfeeding your body despite intense training routines. You will learn about the symptoms of RED-S, its consequences, and how to prevent it. So tune in and learn how to balance your diet with your exercise and training and why it’s essential to match your food intake with your energy expenditure. Timestamps: 0:00 – Please leave a review of the show wherever you listen to podcasts and make sure to subscrib...

The upright row is an upper-body exercise that primarily trains your shoulders. Despite being an effective exercise, some avoid the upright row, believing it carries a high risk of injury. In truth, performing the upright row with poor form may aggravate your shoulders. Do it correctly, however, and it’s perfectly safe.  In this article, you’ll learn what the upright row is, why it’s beneficial, how to perform it using proper form, the best upright row alternatives, and more.  Table of Contents What Is An Upright Row? Upright Row: Benefits Upright Row: Muscles Worked Upright Row: Form 1. Set up 2. Row 3. Descend The Best Upright Row Alternatives 1. Dumbbell Upright Row 2. Cable Upright Row 3. Wide-Grip Upright Row 4. EZ-Bar Upright Row 5. Smith Machine Upright Row FAQ #1: Is the plate upright row an effective upright row alternative? FAQ #2: What does the upright row work? FAQ #3: Are upright rows bad for your shoulders? What Is An Upright Row ? The upr...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube   Could disrupting your sleep cycle on weekends sabotage your weight loss efforts?  Does fish oil supplementation play a significant role in muscle strength gains?  Can cooling your palms between sets actually boost your reps? In this episode, we’ll explore the latest research studies that explore these intriguing questions. This podcast is another installment in my Research Review series of episodes, where I give you concise and practical takeaways from studies that I think are interesting and that can help us gain muscle and strength faster, lose fat faster, perform better athletically, feel better, live longer, or get and stay healthier.  There is a ton of scientific research that gets published every year, and even if you narrow your focus to fitness research, it would still take several lifetimes to unravel the hairball of studies on nutrition, training, supplementation, and related field...

The Little Book of Talent by Daniel Coyle is a practical companion to his first book on the topic, The Talent Code , which argues that talent (innate ability) has little bearing on skill acquisition and enhancement. Rather, Coyle contends, the most “talented” among us are actually just the most committed to a formula that has consistently produced greatness in countless domains ranging from piano to tennis to mathematics and more—a formula that anyone can learn and apply to any activity they want to pursue. Whereas The Talent Code is the textbook, The Little Book of Talent is the handbook—short, highly actionable chapters that tell you what to do to get better at skill building but not necessarily why it works. And so if you’re looking for a thorough, step-by-step treatment of the subject, this book isn’t for you, but if you want to skip the theory and get to the strategies, you’ll find a lot of value in these pages. 1 “Talent begins with brief, powerful encounters that spark ...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube   What if fitness was about more than just aesthetics?  What if we viewed sport not just as a game, but as a transformative power in society, and training as a tool for resilience and durability?  These are just a few of the themes and questions Kelly Starrett unpacks in this podcast. In case you’re not familiar with Kelly, he’s a Doctor of Physical Therapy, renowned speaker, and a New York Times bestselling author, whose book Becoming a Supple Leopard made him into the biggest mobility guru in the world. In our conversation, Kelly and I delve into . . . The essential role of training for more than just aesthetics and how personal experiences led him to emphasize resilience and durability The transformative power of sport in society and the dangers of early sports specialization in young athletes The often undervalued psychoemotional components of coaching and the surprising sleep disruption...

Listen on Apple Podcasts | Listen on Spotify | Listen on YouTube Do you want to optimize your skills and unlock your full potential?  Daniel Coyle’s “ The Little Book of Talent ” gives us a roadmap to nurturing and enhancing our innate abilities. This book isn’t about the theory of talent. Instead, it’s a highly practical guide on how to nurture and hone your abilities to reach new levels of achievement. In this podcast, I’m sharing my top 10 insights from the book.  “Can you recommend a book for…?” “What are you reading right now?” “What are your favorite books?” I get asked those types of questions a lot and, as an avid reader and all-around bibliophile, I’m always happy to oblige. I also like to encourage people to read as much as possible because knowledge benefits you much like compound interest. The more you learn, the more you know; the more you know, the more you can do; the more you can do, the more opportunities you have to succeed. On the flip side, I a...

Neck training isn’t as popular as it should be. Having a strong neck protects you against injuries, helps prevent many common aches and pains, and may even make you more attractive. In this article, you’ll learn the main neck muscles, why training them is beneficial, and the best exercises for building a thick, strong neck.  Table of Contents Neck Anatomy Neck Exercises: Benefits 1. They may prevent injuries and concussions. 2. They may relieve neck pain.  3. They may make you more attractive. The Best 5 Neck Strengthening Exercises for a Wide, Thick Neck 1. Deadlift 2. Neck Flexion 3. Neck Extension 4. Neck Side Raise 5. Neck Bridge Neck Anatomy The neck, or cervical spin e (if we’re talking about the skeleton only) , comprises a complex network of muscles, ligaments, and bones. Here’s how its primary muscles function: Sternocleidomastoid (SCM): This neck muscle aids in bending your neck to the side, head rotation, and bringing the chin to the chest. ...

A dip belt can be an invaluable weightlifting tool. They allow you to comfortably and safely lift more than just your body weight during exercises like the pull-up and dip, which is crucial for muscle and strength gain.  Before investing in a dip belt, selecting one that aligns with your needs and goals is essential. In this guide, you’ll learn the best dip belts available, including the best dip belt with a chain, a strap, the best dip belt for squats, and more.  (Affiliate Disclosure: All products we review reflect the research and opinion of our editors. We sometimes receive the products we review for free, and when you make a purchase using the links in this article, we may earn an affiliate commission at no extra cost to you.)  The Best Dip Belts Best Overall: Rogue Dip Belt Runner-Up: Harbinger Dip Belt Best Dip Belt with Chain: DMoose Fitness Dip Belt Best Dip Belt with Strap: Hypeletics Weighted Dip Belt Best Dip Belt for Squats: Armageddon Premium D...

Most experts consider the back squat the “king of exercises.” It gets this moniker because it’s perhaps the single best exercise for developing every major muscle group in your body. That’s only true if you do it correctly, though. Fortunately, that’s precisely what you’ll learn in this article. Table of Contents What Is the Barbell Back Squat? Back Squat: Benefits 1. It trains several major muscle groups. 2. It improves athletic performance. 3. It allows you to lift heavy weights. Back Squat: Form Step 1: Set Up Step 2: Descend Step 3: Squat What Is the Barbell Back Squat? The barbell back squat (or “ BB back squat ”) is a leg exercise that involves squatting with a barbell across your upper back. There are two ways to position the bar on your back while you squat: The high-bar position, where the bar rests on your upper traps The low-bar position, where the bar rests between the mid traps and rear deltoids Here’s how they look: Because the low-bar back sq...