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Cited studies
Protein et al, from health, to hypertrophy, strength, and aging.
1. https://ajcn.nutrition.org/article/S0002-9165(23)66282-3/pdf
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8116875/?s=09
3. https://onlinelibrary.wiley.com/doi/10.1111/obr.12131?s=09
4. https://pubmed.ncbi.nlm.nih.gov/37630702/?s=09
5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8468854/
6. https://pubmed.ncbi.nlm.nih.gov/38674813/?s=09
7. https://linkinghub.elsevier.com/retrieve/pii/S0002916524004726?s=09
8. https://www.frontiersin.org/articles/10.3389/fnut.2024.1397090/abstract?s=09
recent articles
A Sweet Potato Vegan Mince Dream.
This is one of the most SPC-filling, high-protein meals we have ever created here at Strength By Fitness. Stuffed full of taste, richness, texture, nutrition, satiety, yum, and protein. Keep in mind that with 130+ grams of protein, this meal is big enough for 2 servings, for most people.
SPC 66 to 80.
Roasted Tofu Cube Meal. Rich in Nutrients & SPC.
This is such a tasty, and nutritionally rich tofu plate.
You have Vegan Mince, A sliced up Lemon, Roasted Tofu Cubes & Edamame beans rounding out a diverse experience in taste, and nutrients. As always with Strength By Fitness recipes, this one is loaded with protein and nutrients per unit of energy. As such it is providing that high SPC sensation that is so powerful and rewarding for better health, fitness and body composition outcomes.
This recipe is taken straight from our first Strength By Fitness High-SPC Food Book STYRKA, Volume One, and it will provide roughly 87 grams of protein per serving, and a SPC range of 66 to 80.
Training to failure or not? And what type of progression will it drive?
Should you train to failure or not?
Humans are complex, our health, and fitness capacity are driven by facts and science as well as our ongoing habits. So this question demands a more complex matrix of considerations and recommendations than the black and white answers widely touted. Dive in to find out.
The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
Study ingredient volume and adapt future servings with a personally tailored SPC score that provides you with the protein and nutrient-to-energy ratio that you need.
From our first Strength By Fitness Food Book STYRKA, Volume One.
7 days of fasting: Physical performance and metabolic adaptation during exercise in humans.
In this 7-day long study, 13 participants in total, fasted for seven consecutive days while still exercising.
As you can expect they lost fat mass.
But they lost more than three times as much lean mass as actual fat mass. This should come as no surprise to fact-based, educated personal trainers, and nutritional coaches but it is well worth pointing out how much better a high-protein, highly satiated fat loss cut is for your health, fitness, and body composition outcomes.
Fact-based Strength Training, and Rep Execution. Strict versus Bigger Movements.
Exercising strict enough not to get injured is the way to train. But in that intersection of strict enough, what do people lose by doing it too strict, and isolated, and can you gain anything by allowing a bigger movement that recruits more muscles in the entire muscle chain?
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