The Protein Corner

Wondering what helps sore muscles after a workout? Whether you’re hurting from your first squat session or sore from a new bench press PR, this guide breaks down what causes soreness and what actually helps you recover. What helps sore muscles after a workout isn’t cold plunges, compression clothing, or cryo chambers—it’s the boring stuff: staying active, eating protein, taking creatine, and getting enough sleep. Massage might help, too—at least when it comes to easing discomfort. In this article, you’ll learn why you’re so sore after working out, how to reduce it according to research, and how long it usually takes to get back to full strength.  Key Takeaways Muscle soreness mostly comes from tiny muscle tears and inflammation caused by unfamiliar or intense training—not lactic acid. You’re also more likely to get sore after exercises that stretch your muscles under load. Of all the recovery tools people use, massage is the most effective at easing soreness, but it doesn’t...

In 3 months of Legion’s body transformation coaching , Enoch gained 5 pounds of muscle, lost 6% body fat, and gained significant strength. He had already lost 60 pounds on his own using the Bigger Leaner Stronger program. His next goal was to reach 10-to-12% body fat while maintaining his weight and strength. He signed up for coaching, and here are his results: Enoch’s Journey As a husband and father, Enoch needed a fitness routine that fit seamlessly into family life. He wanted to simplify the process of reaching his goals—but like many, he found tracking calories challenging and he was often overly self-critical.  That’s where his coach made the biggest difference. During tough moments, he offered support and encouragement to help Enoch stay on track. “I’m not normally giving myself praise—it’s usually all criticism,” Enoch said. “So to hear praise that I wasn’t expecting was the highlight.” His weight chart alone doesn’t tell the full story. Although he gained 5 poun...

Want to build a fuller, more balanced chest? This guide covers the best upper chest workouts and exercises based on science—plus training tips to maximize growth. After years of lifting, my chest looked big—but soft, round, and bottom-heavy. My lower chest dwarfed my upper chest, and the imbalance made everything else—my shoulders, arms, even my posture—look off. I followed the most common advice you read online: more benching, more sets, more upper chest isolation work. None of it made a difference. Then I learned what actually builds the upper chest—what exercises work it best, how hard you really need to train, and why progressive overload is paramount. Within a couple of years, here’s how my upper chest transformed: In this article, I’ll break down the upper chest exercise s, workouts, and training methods that helped me build the full, armor-plated look most guys are after, so you can do the same.  Let’s dive in. Want to know exactly how you should train to reac...

Protein crispy rice treats don’t sound like a health food. They don’t taste like one, either.  They’re gooey, chewy, and sweet—more like something you’d find in a kid’s lunchbox than a gymgoer’s kitchen. But with the right ingredients, they can be surprisingly nutritious. Find a protein crispy rice treat that’s high in quality protein and fiber and free from artificial sweeteners, flavors, dyes, and other unnecessary junk, and you’ve got something special—something that tastes like dessert but actually supports your health and fitness goals. In this article, you’ll learn what protein crispy rice treats are, how to spot a good one, and how to find the best one for you. Want to know exactly which supplements you should take to reach your fitness goals? Take our free 60-second quiz and find out now. Key Takeaways Protein crispy rice treats are high-protein snack bars made with puffed rice and protein powder. The best ones contain high-quality protein and fiber, have a sat...