Question 1

How much protein do I actually need per day?

Accepted Answer

The research-backed range for gym-goers is 0.7-1g of protein per pound of bodyweight daily (1.6-2.2g per kg). For a 180 lb person, that's 126-180g per day. Most people undereat protein significantly, the average gym-goer consumes around 0.4-0.6g per pound, which is insufficient for muscle growth or effective fat loss. Protein is the single most impactful nutrition variable for body composition.

Question 2

Do I need to eat carbs to build muscle?

Accepted Answer

Carbs aren't directly anabolic, but they're critically important for muscle building indirectly. They're the primary fuel for high-intensity weight training. Training with depleted glycogen stores significantly reduces strength and volume, key drivers of muscle growth. You don't need huge amounts, but cutting carbs very low will compromise training performance and therefore muscle growth over time.

Question 3

Is the post-workout 'anabolic window' real?

Accepted Answer

Yes, but it's much wider than the '30-minute window' commonly cited. Meta-analyses now put it at 4-6 hours. If you ate a protein-containing meal 1-2 hours before training, your blood amino acid levels are still elevated well after your session. Eating protein within 1-2 hours after training is sensible, but sprinting to your shaker before the bar hits the floor is not necessary.

Question 4

Should I take protein supplements?

Accepted Answer

Whole food protein sources are always preferable. Supplements are useful when hitting your protein target through food alone is inconvenient or expensive. Whey protein is the most studied and effective, high leucine content, fast-digesting, and affordable per gram of protein. If you're already hitting your daily protein targets from whole food, supplements add no additional benefit.

Question 5

What supplements are actually worth taking?

Accepted Answer

Three have the strongest evidence: creatine monohydrate (3-5g/day, increases strength and muscle mass, the most studied sports supplement), protein powder (convenient protein source, not magic), and vitamin D (essential, widely deficient, directly affects muscle function and testosterone). Fat burners, BCAAs if you're already hitting protein targets, and testosterone boosters are largely unsupported by current research.

Question 6

Do fats make you fat?

Accepted Answer

No. Body fat accumulates from excess calorie consumption, not from dietary fat specifically. Fat is essential for hormone production (including testosterone), brain function, and absorption of fat-soluble vitamins (A, D, E, K). The minimum recommended fat intake is 0.35g per pound of bodyweight to maintain hormonal health. Fat phobia from the 1980s was scientifically unfounded and has since been comprehensively revised.

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