Aim for 0.7 to 1 gram of protein per pound of body weight daily as the cornerstone of your nutrition for body composition and health. This is more critical than meal timing.
To maximize muscle protein synthesis (MPS) per meal, consume 0.2 to 0.25 grams of protein per pound of body weight. Doses beyond 50-ish grams per meal for MPS are not consistently shown to be more effective, though recent studies suggest higher doses can still increase MPS.
Do not obsess about the ‘anabolic window’ immediately post-training, especially if you’ve eaten a meal a few hours prior. As long as your total daily protein intake is sufficient, the specific timing of protein relative to your workout is a secondary concern.
It is possible to gain muscle and lose fat simultaneously, even with a slight caloric surplus. Aim for a caloric intake of about 10% above maintenance (200-300 calories) and ensure protein intake is very high, between 1 to 1.5 grams per pound of body weight, with the surplus calories coming from quality protein.
Whether you train fasted or fed does not significantly impact overall fat loss as long as total daily nutrition is equated and you are in a net hypocaloric state. Choose based on personal preference and what makes you feel better during your workout.
Consume adequate fiber primarily from fruits, vegetables, and legumes. Fiber is crucial for overall health and satiety, and while whole grains can contribute, be mindful of their overall caloric and processing quality.
Consume added sugars judiciously, aiming to limit them to 10% or less of your total daily calories. Added sugars dilute nutritive value and contribute to hyperpalatability, making passive overconsumption easier.
Most low-calorie sweeteners (excluding saccharin, which has shown adverse potential) are not detrimental to health when consumed in moderation and can be a net positive for weight loss efforts by providing caloric savings and satisfying sweet cravings.
Coffee and tea generally have a net positive effect on health, including cardiovascular health and mortality, with benefits typically seen up to 3-4 cups per day. Caffeine may also offer a modest advantage in fat loss when consumed prior to exercise, but avoid it too close to bedtime to prevent sleep disruption.
Consider supplementing with omega-3 fish oil, especially if you don’t regularly consume fatty fish, due to its anti-inflammatory effects and overall positive impact on health. Aim for around 1 gram of combined EPA and DHA daily.
Supplementing with 15 grams of collagen daily can provide raw materials for the body’s most abundant protein, supporting skin health, joints, ligaments, tendons, and bone tissue, especially if you don’t consume animal foods nose-to-tail.
Supplement with a good quality multivitamin and mineral daily to ensure you meet all essential micronutrient requirements, as achieving optimal amounts solely through diet is challenging for most people.
Consider supplementing with Vitamin D3, as many people are deficient. Alan personally takes 4,000 IU per day, and studies show benefits for various health metrics.
Magnesium is a common deficiency; consider supplementing with magnesium citrate or other bioavailable forms (avoid magnesium oxide) to support overall health.
Supplement with 5 grams of creatine daily to enhance performance, muscle gain, and strength, as it is one of the most well-researched and effective supplements.
Avoid a zero-saturated fat diet, as including some saturated fat in moderation (e.g., from red meat, eggs, butter) can support skin health, hair, and joint comfort, and may positively influence hormone levels.
Not all dairy is created equal; hard cheeses and yogurt are generally associated with positive health outcomes, while butter, when consumed in high amounts, may increase cardiovascular risk (e.g., LDL cholesterol) compared to cream due to the absence of MFGM.
Do not over-vilify seed oils; scientific consensus indicates they are not inherently bad and some, like canola oil, can even improve blood lipid profiles due to their omega-3 content. Focus on the overall quality of your diet rather than obsessing over specific cooking oils.
Be mindful of alcohol’s potential to cause disinhibition, leading to overeating, and its caloric contribution. While red wine has shown some anti-cancer effects in studies, alcohol can impair sleep, problem-solving, and coping mechanisms, and a significant portion of the population struggles with alcohol use disorder.
For women of childbearing age, consider aligning diet breaks or higher calorie/maintenance weeks with the menstrual cycle to accommodate increased cravings and lethargy, making weight loss efforts more sustainable.
During the menopausal transition, acknowledge that fat gain and lean mass loss can occur, but the magnitude is often exaggerated. Set realistic expectations for body composition changes (e.g., aiming for half the rate of fat loss) due to associated symptoms like hot flashes and lethargy that impact recovery.
Incorporate short rest periods, supersets (especially antagonistic muscles), or cluster sets into your resistance training to increase cardiorespiratory benefits and make workouts more time-efficient and enjoyable, even if it’s not the absolute fastest way to gain muscle.
Find forms of exercise and dietary approaches that you genuinely enjoy, as adherence and consistency are paramount for long-term health and body composition goals. What works best for you individually is often what you will stick with.