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Stronger by Science (Greg Nuckols)@strongerbyscienceweb

Priorité à la consommation de protéines (env. 1,8 g/kg ou 0,82 g/lb).

what it claims

Consume approximately 1.8 g of protein per kg of body weight to preserve muscle mass, especially while in a caloric deficit.

holds up

This advice is based on a solid scientific foundation in sports nutrition. A major meta-analysis published in the 'British Journal of Sports Medicine' (Morton et al.) confirms…

noli's read

This advice is based on a solid scientific foundation in sports nutrition. A major meta-analysis published in the 'British Journal of Sports Medicine' (Morton et al.) confirms that protein intake promotes muscle and strength gains during training, with an efficiency plateau generally occurring around 1.6 g/kg. The idea that this intake is crucial during an energy deficit to limit muscle tissue loss is widely validated by randomized controlled trials (RCT). The figure of 1.8 g/kg is a prudent and consistent recommendation, often used to ensure a safety margin. There is nothing exaggerated here, as this value poses no risk to healthy individuals. It is a well-established consensus in research on body composition and performance.

the sources

Claimed by Stronger by Science (Greg Nuckols). Noli grades the claim, never the person.

Decoded by Noli · July 18, 2026 · the original post

What the graded evidence says

Evidence: A

Effect: strength/power with resistance training — consistent small-moderate benefit
Measured on: healthy training adults

Others on this

Prepare breakfast sandwiches made with eggs, vegetables, and protein in advance (meal prep) and freeze them to have a quick, satiating, and energizing meal for busy mornings.

holds upKylie Sakaida

Vitamin C is a well-documented, essential cofactor for collagen synthesis (it activates the enzymes that stabilize its structure); gelatin supplies the basic amino acids (glycine, proline, hydroxyproline). The biochemistry behind this recipe holds up — what isn't directly measured is the visible effect on 'skin glow.'

mixedAnton Closmain

Sleep isn't dead time for your muscles — muscle protein synthesis keeps repairing and rebuilding tissue damaged during the day while you're out.

holds upDavid Abbasi, MD

Noli has read similar claims

Other advice in the Register that leans on the same research.

Creatine isn't just for muscle — at doses higher than the standard 3-5g, some reaches the brain and may support cognitive energy, especially under stress or sleep loss.

mixedThe Diary Of A CEO - With Steven Bartlett

5g of creatine isn't enough, the claim goes: bumping to 10g raises brain creatine further, and a 25g dose counters the cognitive decline from sleep loss and the mid-afternoon energy crash.

mixedFoundMyFitness Clips

After a year of daily creatine monohydrate: no hair loss, no kidney damage, the loading phase isn't necessary, and "special" creatine forms change nothing versus plain monohydrate.

holds upCaptain Workout

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