If you've ever wondered about the best time to consume protein for muscle growth and improving body composition, you're not alone. A recent study by Wirth, Hillesheim, and Brennan (2020) analyzed the effects of protein intake timing on body composition and muscle function to find out if when you eat protein really matters as much as how much you consume. Here’s what they found and what it means for you! Key Findings: 1. Total Protein Intake is Key: The study emphasized that total protein intake (ideally 1.2–1.5 g/kg of body weight per day) was more significant than timing. Whether participants consumed protein before, after, or spaced out throughout the day, the gains in lean body mass (LBM) were similar across all groups. 2. Timing Doesn’t Make a Big Difference: Protein timing, such as before or after exercise, did not significantly affect LBM improvements or strength gains. The takeaway? Consuming enough protein each day is more impactful than the exact timing of each meal. 3. Protein + Resistance Training = Best Results: The study highlighted that combining resistance training with a high-protein diet is essential for muscle development, especially for beginners who are looking to make noticeable improvements in body composition. Practical Recommendation Based on the Results of the Study: - Daily Protein Goals: Aim for 1.2–1.5 g of protein per kg of your body weight every day. You can spread this out across meals to make it easier to reach your goal. - Consistency Over Timing: Don't stress too much about consuming protein at a specific time. Instead, ensure that you consistently reach your daily intake. - Pair Protein with Workouts: Engage in regular resistance training (like weightlifting or bodyweight exercises). This will maximize the muscle-boosting benefits of your protein intake and help you build strength more effectively. The science supports a simple approach: prioritize hitting your protein target and staying consistent with your workouts. Whether you're eating protein at breakfast, lunch, or dinner, what really matters is that you're fueling your body with what it needs to grow and recover.

As we roll into Thanksgiving and the Holiday season, we take time to reflect on things we’re grateful for. What are you guys grateful for? I’ll start: my faith, family, friends, fitness, and food on my table (I call it my 5 F’s) Let us know! And as always, we appreciate you all so much. Coach Alex

We’ve all been in places where our energy levels are tanking, we feel emotionally dysregulated, we can’t focus. We keep asking ourselves ‘why?’ and can’t get answers. What if I told you the answer to ‘why’ is in the food we eat? Evidence has shown that incorporating anti-Inflammatory foods can help reduce stress and anxiety, improve cognitive functioning, and enhance metabolic functioning. Try adding these foods to your diet and notice the changes in energy and focus!

Hey RCF fam. I want to touch briefly on one thing. The HARD thing. Lately, I’ve been having to step up my game in school, work, fitness and recovery, and that all includes doing the hard thing. BUT we go through trials of long periods of studying, extra hours in projects, a tough workout, a cold plunge, you name it because there is an end state in mind. It’s to be better or any verb with an -er at the end. I want y’all to think of one or two -er statements that you want to be and decide for yourself if doing the hard thing is worth it to you. Is having more energy, confidence, and free time worth it to you? Is fitting in your clothes, enjoying your meals, and having extra money worth it to you? This all requires some back end work and developing a skill (doing the hard thing) so that we have the thing that everyone wants: FREEDOM. WE CAN DO HARD THINGS! Let’s get after it! -Alex

Curious about cold plunging but not sure if it's right for you? Cold exposure can be a powerful tool for fitness enthusiasts, especially beginners, but it also comes with some challenges. Before you dive in (literally!), here’s a quick look at the pros and cons to help you decide if it’s the right fit for your fitness journey. Cold plunging offers some pros and cons when it comes to building muscle and fat loss. On the plus side, cold exposure can increase metabolism, aiding in fat loss by triggering thermogenesis. It also helps reduce inflammation and muscle soreness, promoting faster recovery after workouts. However, cold plunging right after strength training may blunt muscle protein synthesis, which is vital for building muscle. For optimal results, it’s best to use cold plunges on rest days or a few hours after your workout to support both fat loss and muscle growth. Pros: Enhanced Recovery: Cold plunging reduces muscle soreness and inflammation, speeding up recovery after workouts. Perfect for those just starting their fitness journey. Boosts Circulation & Energy: The cold exposure improves blood flow and increases alertness, giving you an energy boost! Metabolism Kick: Cold exposure triggers thermogenesis, which can help burn more calories, aiding fat loss. Cons: Initial Shock: The intense cold can be hard to handle at first. Gradually building tolerance is key. Temporary Tightness: Cold plunging may temporarily reduce muscle flexibility, so ensure you warm up before strength training. Monitor Duration: Prolonged exposure can be risky. Start with 1-2 minutes and increase gradually. Mind Over Matter: Mental resilience is required, but over time, it can be a powerful tool for building discipline! Begin slowly, listen to your body, and enjoy the benefits while avoiding potential pitfalls. Happy plunging!