Per-meal protein dosing, the leucine threshold, distribution across the day, and the practical implications for which nutrition apps measure protein adequacy in a way that maps onto the published evidence.
An evidence-grade review of the daily protein intake required to maximize resistance-training-induced hypertrophy in healthy adults, with attention to the dose-response shape, the upper plateau, individual variation, and special populations.
An evidence-grade review of protein quality scoring (PDCAAS, DIAAS), digestibility, amino acid composition, and the practical implications for protein source selection in athletic nutrition. The newer DIAAS framework refines the older PDCAAS by removing the truncation that historically equalized differing animal and plant proteins.
An evidence-based examination of post-workout protein timing, the so-called 'anabolic window,' and the broader question of when protein matters most across the day. The acute literature has refined the field's earlier claims, and the current synthesis treats timing as a secondary refinement to total daily intake.
An evidence-based comparison of whey and casein protein, the two principal fractions of bovine milk used in athletic nutrition. The two differ in digestion kinetics, leucine content, and post-meal amino acid profile, with practical implications that depend on context — particularly time of day and proximity to training.