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To list off all of Judi Brown Clarke’s accomplishments would require writing a book, but she may be best known for her silver medal in the 400-meter hurdles at the 1984 Olympics, her gold medals in the 1983 and 1987 Pan American Games, and being named the 1987 Sportswoman of the Year by Sports Illustrated. Regardless of whether it is on the field or in business, she only knows one way – all the way.”

“I am very competitive,” she said proudly. “You win, you learn, and you do it again.”

Today, Judi Brown Clarke is the Vice President for Equity & Inclusion, Chief Diversity Officer for Stony Brook University in New York and the chair of the National Fitness Foundation (NFF), the only non-profit organization established by Congress for the purpose of supporting youth sport, health and fitness initiatives. She is not one for sitting around waiting for something to do and gives her best commitment to the project in front of her. She credits her father for that.

“What my father taught me is that when you do something, you do it to the best of your ability,” she said. “Even if I cut the grass, I keep the lines straight. Even when I sign something, I sign it with a different level of thoughtfulness.”

Her father served in the United States Army and was involved with the Vietnam War. His service to the country alone is worthy of recognition, but what Clarke recalls the most fondly is that her father never complained about his military service. This is despite not being eligible to become a pilot and having to sleep in separate bunks because he was black.

“He spoke about the friendships, comradery, and uncertainty. It was a very different time, but when you put that uniform on, you were a brother. It wasn’t about color, where he came from, or what he had or did not have. It was a brotherhood, and he was very proud to have been a part of it.”

Judi Brown Clarke credits her father for her discipline and commitment to personal excellence, but she gives as much credit to her mother, an elementary school teacher, for both a passion to learn and giving her best to others. That began with her requirement to maintain high grades if she wanted to play sports.

“My family was extraordinarily focused on academics. If I didn’t keep my grades up, I couldn’t play, and it didn’t matter if I was a starter or the best player.”

Her current role at Stony Brook University calls for her to try creating an environment where everyone there can bring the best version of themselves every day. She is a perfect fit for the job because of the knowledge she yearned to gain while she was training and competing as an athlete.

“We used to watch National Geographic and see all these countries, and one of my loves for track was that there was a track team in every country. I ran every damn meet I could find so I could travel.”

When Clarke’s team got to a new country, she wouldn’t simply stay in a hotel room. She was out and about exploring this new place and learning all she could about their way of life. Watching and learning how they prospered was a great education she earned while competing.

“I would go to the market, the museum, the aquarium, or the zoo. Those were the four places I would go. I got a very different perspective about the culture. I didn’t want to go where the tourists went. I want to be immersed in the short period of time I was there.”

Her involvement with the NFF is a natural fit for her as well because she was always physically active as a child. She grew up playing with boys and wanted to continue that, even after Title IX became law and girls’ teams were created for the sports she played. Even though she herself was an Olympian, she never saw the Olympics until she competed. That is because she was too busy playing. She recalled having to play outside with other kids fondly and credits that time of her life with some of the gifts she uses so well today.

“We were all very social and were able to self-organize. We were really good at solving problems by coming together – even something as simple as ‘we’re bored. What can we do?’”

Judi Brown Clarke speaks about fitness fondly and hopes to inspire others to be more active now and in the future. She feels that fitness is empowerment and something that should be embraced. Whether it is a veteran that wants to stay in shape or a senior looking to maintain independence, her wish is that more people take advantage of the opportunity that comes with embracing a health and wellness lifestyle.

“It is such an important part. It is really the highest level of independence and discipline,” she explained. “When you have that discipline, it says ‘I am in control.’ When you are in control, other factors don’t affect you. That is a level of strength and independence that you can only give yourself.”

MAKE A DIFFERENCE WHENEVER POSSIBLE

What the native of Milwaukee, Wisconsin emphasizes the most with any of the roles she has or had is that her commitment is to the greater good of everyone affected directly or indirectly.

“Everything I do is for service. I love my country and ask what I can do. Whether it is a policy, communication, funding, program, or outreach, I ask who is not a part of the conversation that we need to include.”

Judi Brown Clarke will continue to give her best commitment, reach as many people as she can, and work to make the biggest difference possible in all the roles she holds because she knows no other way. She understands that each day brings a new opportunity to impact someone in a positive way, and that person may develop the same commitment that she has.

“I think that’s the one thing that we all hope for at our very last breath, was the world a little better because I was here.”

For more information on the National Fitness Foundation, go to https://fitness.foundation.

M&F Senior Military Editor Rob Wilkins contributed to this article.

We all know we need protein to build muscle. Many of us know we need a lot of protein to build muscle. But, simply telling someone to “eat more protein” without telling them what to eat is like telling a new business owner they need to “make more money.”

In this guide, I’ll detail which foods and meals provide 30 grams of protein—considered the optimal amount per meal for athletes and fitness enthusiasts.

The accompanying graphic illustrates the cost of obtaining 30 grams of protein from these foods.

Following the food recommendations, I’ll dive into the fundamentals of protein and amino acid consumption, covering the recommended amounts and optimal timing.

Examples Of Food With 30 Grams Of Protein

Jumping right in, here are some prime examples of foods that can give you 30 grams of protein.

1. Hard Boiled Eggs/Eggs

Eggs have been the go-to natural protein source forever. They’re easy to make and deliver a lot of protein and other awesome nutrients such as choline, vitamin D, and iron…they pack a lot.

One large egg contains 6-7 grams of protein at 70 calories. This means you’d need to eat about 5 eggs, which pack 350 calories.

For many people, this is going to be a lot of calories, but there’s good news. If you’re controlling calories, you can swap out some whole eggs for just the egg whites. Egg whites are almost 90% protein, delivering 4 grams of protein at 18 calories.

2. Grilled Chicken Breast

Grilled chicken breast is the classic bodybuilding food of choice due to its high calories. One serving (100 grams) delivers around 28-33 grams of protein at just 160 calories. That makes it over 80% protein, which explains why this is the go-to food choice for those dropping weight. More than 80% protein puts chicken breast up with some protein powders.

Now you could just eat chicken breast as is. However, you can also add it to other foods to instantly increase the protein amount. For example:

• Add to a salad
• Make a chicken omelet
• Use in a wrap

This is what makes chicken breast such an effective food for bodybuilders. You can easily add it to whatever you want.

3. Chicken Thighs

We believe the chicken thigh has been unjustly overshadowed by the breast, but it should be on your grocery list. Technically, it doesn’t have as much protein as chicken breast, but not by much. A 100-gram serving delivers 24-26 grams of protein at 175 calories, which puts it at around 60% protein.

Even though chicken thighs aren’t as “lean” as chicken breast, they do offer other benefits:

• More Nutrients
• Healthy fats
• Tastier
• Usually cheaper

Also, it’s easy to get your 30 grams of protein!

4. Salmon

Including seafood in your diet is a great way to add a variety of nutrients and get your protein. Of all fish, salmon has become one of the more popular choices in the fitness world due to its high amount of healthy fatty acids and other nutrients.

To get 30 grams of protein from salmon, you’d need to eat around 5oz, delivering around 300 calories. These 300 calories will also deliver a ton of nutrients such as¹:

• 82 percent of the recommended daily allowance (RDA) of vitamin B12
• 46 percent of selenium
• 28 percent of niacin
• 23 percent of phosphorus
• 12 percent of thiamin
• 4 percent of vitamin A

One drawback of salmon preparation is that it does take a little skill, but once you get that figured out, you’re good to go!

5. Greek Yogurt with Nuts (Almonds, Peanuts..)

Greek YogurtYogurt might be our favorite natural protein source for those on the go. It is highly convenient to eat—if you have a tub, you can just eat a couple of spoonfuls or a smaller cup.

Either way, eating Greek YogurtYogurt actually takes less time than making a protein shake.

Different Greek yogurts can vary in protein intake but range between 16-20 grams of protein per serving. Therefore, you can add some nuts to the mix to increase your protein intake while getting all the good-stuff nuts delivered.

Be aware that adding too many nuts will significantly increase your calories, so keep this in mind, especially if you’re losing weight.

You could also eat a bigger portion of Greek YogurtYogurt if you want. For example, 2 servings of Chobani non-fat Greek YogurtYogurt will deliver 32 grams of protein at 180 calories – that’s not bad at all!

6. Cottage Cheese

Cottage cheese is basically just cheese curd from milk, meaning it’s full of casein protein, similar to Greek YogurtYogurt. While not as common as Greek YogurtYogurt, it may surprise you to learn that cottage cheese is one of the best natural sources of protein—and it delivers a ton!

Two servings of Good Culture Cottage Cheese (Low-Fat) would deliver 28 grams of protein at 180 calories. If you like fat, you could get their whole-fat version, which delivers 18 grams of protein at 140 calories (2 servings = 36 grams at 280 calories).

Like Greek Yogurt, cottage cheese can be a very convenient source of 30 grams of protein as it’s ready to eat. The only drawback would be that some people find the taste and texture “unique.” However, if you haven’t had any in a while, you might want to revisit this high-protein food to help you get your protein when you need it fast.

7. Steak

Everyone deserves a nice slab of steak once in a while! The problem is that “steak” can mean numerous cuts of beef.

Top sirloin and filet mignon are popular choices for many. A 100g (3.5oz) of either delivers around 27-30 grams of protein at around 220 calories, give or take. This makes these two leaner options for those who want to get their red meat fix while keeping an eye on their waistline.

Now, a nice cut of T-bone is another popular choice due to its extra flavorful and juicy profile. This extra taste comes from the higher fat concentration, which increases the total calories. To get 30 grams of protein, you’ll be closer to the 300-calorie mark.

8. Beef/Turkey Jerky

Jerky can be a good choice for getting your protein in, but you do need to be a bit selective. Jerky is basically strips of meat that are marinated, seasoned, and then dried through various processes.

This process is relatively simple but can result in a wide range of products with various levels of “health.” Differences can be caused by the quality of meat used (how much fat), the type of meat (beef, turkey, chicken, etc.), and the amount of oils and seasoning.

The lower-calorie options will generally come from poultry and have about 210-240 calories for around 30g of protein; this is considered to be about 3 servings.

If you search hard enough, you can find some beef jerky, such as Archer’s (no sugar). Two servings give you 24 grams of protein at just 140 calories; this is protein powder. The main problem with jerky is going to be the price, so this is really only a good choice for someone with plenty of cash.

9. Lean Ground Beef (90/10)

Lean ground beef is a good choice for anyone looking to get their red meat fix AND protein. Depending on how the beef is processed, you can find different quality labels as a ratio of “lean” to “fat. Lean ground beef is considered to have at least a 90/10 ratio, meaning the meat is 90% lean and 10% fat.

This usually delivers 22 grams of protein per serving (4oz) with 200 calories. To reach your 30 grams of protein, you’ll need to use 1.5 servings, which gives you 33 grams of protein at 300 calories.

You could get leaner beef if you want fewer calories, but that also means a price increase. For example, this 93/7 lean beefdelivers 25 grams of protein at 170 calories. You could easily throw on a slice of mozzarella cheese (5g of protein) or an egg to get your 30 grams of protein.

10. Ground Turkey

If you’re watching your calories or trying to cut red meat out of your diet, you can choose some quality ground turkey instead of beef. Unlike beef, all ground turkey products have similar protein levels and calories.

One serving of turkey has 26 grams of protein and 130 calories. To reach 30 grams of protein, you can add a little bit more, such as cheese or an egg. This is a great choice for anyone looking to increase protein while decreasing calories.

Pro Tip! If you like the taste of beef (who doesn’t?), mix ground turkey with ground beef in a 50/50 ratio. This allows the great taste of beef while bringing the calories down slightly.

11. Protein Powder

The most obvious choice is going to be some protein powder. On today’s market, you can find a range of protein powders with varying levels of “leanness.” On average, your typical protein powder will deliver 30 grams of protein at around 150-170 calories. By “typical,” we mean something like Optimum Nutrition or Dymatize.

However, some protein isolates provide even leaner options. For example, Optimum Nutrition has a Hydrowhey that delivers 30 grams of protein at just 140 calories. IsoPure has an even leaner option, supposedly 100% protein. 1 serving delivers 25 grams of protein at 100 calories.

Define “protein”: Understanding Your Amino Acids

What we refer to as “protein” refers to the nutrient responsible for repairing and rebuilding our muscles. A quick side note, protein does a lot more than that. For example, it’s responsible not only for the repair of our muscles but also for all tissues, such as our skin.

We could even go further, as “protein” simply refers to any chain of 50 or more amino acids. If a chain consists of 49 or fewer amino acids, it’s known as a peptide. The point is that when we’re talking about protein, we’re actually talking about amino acids.

With that in mind, proteins (amino acids) are responsible for a slew of processes such as:

• Formation of some hormones (i.e. epinephrine, norepinephrine)
• Balance fluids
• Increase the immune system (immunoglobulins)
• Transport nutrients (i.e., hemoglobin delivers oxygen)

This means that your total protein intake is much more important for your body than just building muscles. Regardless, that’s what we’re concerned about today—building muscle mass!

How Much Protein Should You Eat?

You can find a wide range of suggestions for protein intake, everything from 0.8 grams per kilogram of body weight (g/kg) to 2.5 g/kg and even higher².

That said, we believe that lifters and athletes should eat at least 1.6g/kg of protein. However, eating more could provide better results, making 2.0g/kg of protein the general recommendation for most bodybuilders.

To be clear, this should be done daily to achieve the best results. For example, let’s say you should eat 200g of protein daily. You shouldn’t eat 20g one day and then 380g the next day to “make-up.”

Falling short once in a while won’t make much of a difference, but it should be as consistent as possible.

When Should You Eat Protein?

The most important variable in eating protein is the total amount consumed. Don’t worry about protein timing if you’re only eating 100g of protein when you should be eating 200g. Get your protein in!

Once you have that under control, you can worry about timing. The general rule is to spread your total protein intake into 4-6 servings throughout the day. Each serving should be relatively the same amount, but the major caveat is that every serving has at least 20g of protein. 20g of protein seems to be the dose that provides the highest increase in muscle protein synthesis.

Should You Eat Protein After Your Workout? (Anabolic Window)

The anabolic window refers to a belief that was spread that you need to eat protein within 30 minutes of your workout, or you will miss the chance to capitalize on your gains.

Not true. This idea has been unnecessarily exaggerated over the years³. In short, yes, your body is “primed for growth after a workout but it’s much longer than 30 minutes, around 3 hours.

That said, we recommend you eat your protein as soon as you can when you have the chance. That means if you have your protein, don’t put it off just because. If there is a benefit, it probably would be getting it sooner rather than later, but again, you don’t need to stress out about this.

Plus, there’s so much protein everywhere now; there’s really no reason you can’t get your protein in. Especially with the 30 grams of protein examples provided above.

Get Your 30 Grams Of Protein!

As you can see, eating quality animal products makes it easy to get 30g of protein. You could eat this alone or add some to mix it up, like with an omelet or wrap. Either way, you have a ton of options so choose whatever fit’s your lifestyle best!

Check out our Meal Plans!

References:

1. USDA. (n.d.). FoodData Central. Fdc.nal.usda.gov. https://fdc.nal.usda.gov/fdc-app.html#/food-search?query=&type=Foundation ‌
2. Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society of Sports Nutrition, 4(1), 8. https://doi.org/10.1186/1550-2783-4-8 ‌
3. Arent, S. M., Cintineo, H. P., McFadden, B. A., Chandler, A. J., & Arent, M. A. (2020). Nutrient Timing: A Garage Door of Opportunity? Nutrients, 12(7), 1948. https://doi.org/10.3390/nu12071948

If a fitness feature is going to share a story of a man that lost 100 pounds, it would usually be about celebration and triumph. Dan Kalbfleisch, better known to the sumo wrestling community as “Sumo Dan,” has done just that, but there isn’t as much celebrating going on as you might expect when he discusses it.

“Everybody tells me that I must feel so much better now, and I don’t,” he said. “I may still have body dysmorphia because I actually felt better at 385 (pounds).”

Sumo Dan was one of the most successful American athletes in his sport, having won 12 United States Sumo championships during his career, which lasted from 2005 to 2021. After retiring from his sport, he saw no need to be pushing the scales at that weight anymore. Thus, he dropped down to his current walking weight of around 285 pounds. There is still a big part of him that is getting used to being lighter.

“I felt like a silverback gorilla. I felt powerful when I had my sumo championship body. The weight never felt like it drained me because I used it.”

Being a sumo wrestler isn’t just about eating everything in sight because they are athletes as well. They train and prepare for their matches like any other world-class competitor in other sports. Sumo Dan followed a diet to maintain that size while he was active in his sport, and it would make some competitive eaters think twice before taking the challenge on. He also trained multiple times a day, once with weights and another session for mobility and sport-specific training. Don’t let the big belly fool you, it is there for a reason, and these athletes work hard so they can not only control how they use their bodies but work against the force of their opponents.

“The belly lowers your center of gravity, which you need to be a better wrestler,” he explained.

His New Focus – Olympia Sumo Championships

Sumo Dan is now working on the promotion side of the sport, and his big annual event is the Olympia Sumo Championships. The 2023 edition was held in Orlando, FL, and he reported that it was a great success. It got so much attention that other retired competitors are now wanting to step back into the sport in another way.

“Since the success of last year’s Olympia Sumo Championship tournament, I have been contacted by many retired sumo athletes who see the Olympia Sumo Championship as an opportunity to come back and be involved with international sumo, and as a way to help grow the sport for current athletes.”

The 2024 edition of the competition will take place at the Las Vegas Convention Center as a part of the 2024 Olympia World Fitness Expo on Oct. 11th and 12th, and the event will feature some of the world’s top sumo wrestlers, including 2023 Olympia Middleweight Champion Edobor Konyeha, current US Champion Jay Scriven, and Women’s Olympia Middleweight winner Mike Grimmer, among others.

“I think this is going to be a great Olympia. I remember going to it when it used to be in Las Vegas before,” he recalled. “I was a fan of the Olympia and bodybuilding before I even knew I could be a sumo wrestler.”

You can learn more about the 2024 Olympia Sumo championships by following @sumodan on Instagram. Get your 2024 Olympia World Fitness Expo tickets early by logging on to www.mrolympia.com .

Sumo Dan Diet and Training Schedule

Aside from what he eats, he also drank around 3 gallons of water throughout the day, and often added about 1 gallon of sparkling water, which he consumed with meals and snacks. He also emphasized sleep so the body can put those 15,000 total calories to use for recovery from the workouts.

Meal #1

• 12 eggs, prepared as two 6-egg omelets with ¼ stick of butter each, ½ cup of shredded cheese each, and usually chopped mushrooms, topped with salsa or sriracha.)
• 4 cups potatoes (hash browns or O’Brien potatoes.)

Snack #1

• 4 apples or fresh fruit (the apples are the easiest to eat in the car on the way to the gym.)

Workout #1

• Weight training (Usually, ½ hour of stretching followed by 1–1 ½ hours of weight/strength training.)

Meal #2

• 2 lbs. Chicken (Usually, pan seared chicken thighs, covered with Japanese BBQ sauce, teriyaki, or sriracha, topped with chopped green onions.
• 4 cups white rice
• 6 – 12-ounce beers “Beer is an essential part of the sumo diet.”

Workout #2

-Nap “Yes, napping is also essential to the sumo lifestyle.”

Snack #2

• 16 oz Greek yogurt, usually, topped with a generous amount of honey; sometimes blueberries or mixed berries.

Workout #3

• Sumo training (1 hour of sumo stretching exercises. 1 hour of sumo skills drills. 1 hour of hard-hitting live sumo matches.)

Meal #3

• 2 pounds fish (Usually, seared tuna or salmon.
• 4 cups white rice
• 12-16 ounces salad greens, lightly dressed.

Sum Dan pointed out, “Meal #3 is the most easily substituted meal on this diet. Often, after sumo training, I would stop at a restaurant for two large poke bowls, or a large quantity of sushi, or sometimes a fast-food cheat meal.”

Meal #4

• 2 pounds steak, usually two 16-ounce ribeyes.
• 2 cups white rice
• 4 cups vegetables, usually broccoli, asparagus, or brussels sprouts.
• 6 more beers

Snack # 3

Snack #4

• 16 ounces cottage cheese
• 2 Bananas
• 1 cup mixed nuts

Move over whey, collagen protein is the new supplement in town and everyone’s talking about it! But is it worth the hype?

Over the past few years, much has been said about collagen protein, which seems to be promoted everywhere. Reading some ads, you’d think it fixes everything; builds muscle, heals joints, builds smooth skin, and gives you shiny hair! With all that, why wouldn’t you want to take collagen protein?

Well, the truth about collagen protein supplementation is it has been misrepresented. This doesn’t mean it’s bad at all; it just means it’s not always the best choice of protein, depending on your goals.

This article will try to clear the confusion concerning collagen protein.

What Is Collagen Protein?

Even though everyone seems to promote collagen protein, many people don’t know what it is!

Collagen is the most abundant structural protein in the human body, making up 30% of its total protein content. It’s primarily responsible for providing structure in the body’s connective tissues, including tendons, cartilage, skin, and even bone.

As a protein, collagen is essentially made up of amino acids. However, the amino acid profile of collagen protein is highly unique, which is what makes it such a powerful and essential nutrient.

Amino Acids In Collagen

While there are over 300 different types of amino acids, protein comprises a combination of 20. Of these 20, 11 amino acids are either non-essential or conditionally essential. Non-essential means your body can synthesize adequate amounts internally, while conditionally essential means your body can synthesize adequate amounts internally under normal circumstances, but sometimes, during times of high stress, you need some from your nutrition.

The other 9 amino acids are known as essential amino acids, as you can only get them by consuming them through your diet. If not, your body will never have them, making them an important piece of the puzzle.

Collagen protein is made up of 19 amino acids, but it’s missing one of them, tryptophan. Unfortunately, tryptophan is one of the 9 essential amino acids, meaning it’s an incomplete protein. We’ll get back to this below when we talk about muscle growth so remember that.

What really makes the amino acid profile stand out is the concentration of just three amino acids:

• Glycine
• Proline
• Hydroxyproline

When comparing the concentration, these three amino acids make up 50% of the total amount of amino acids.

These three amino acids then join to form a bioactive peptide, all gathered together and wound together to form the triple-helix structure of collagen protein, similar to how rope is formed. This amino acid profile, and the resulting triple helix structure, are not seen anywhere else and are what make collagen protein so powerful.

Types Of Collagen Protein

There’s not just one type of collagen protein; in fact, there are 28 types of collagen. Of all these types, about 90% come from type I. With that said, here are the 5 most common types of collagen.

• Type 1: This is the most common type of collagen in your body, found in bones, skin, tendons, ligaments, connective tissue, fibrous cartilage, and teeth.
• Type 2: Found primarily in elastic cartilage, this collagen type is crucial for joint function.
• Type 3: This type provides structural support to organs, muscles, and arteries.
• Type 4: Located in the skin’s basement membrane, Type 4 collagen plays a key role in maintaining stability.

When choosing a collagen supplement, it’s generally recommended that you use type I and type III for skin, nails and anti-aging effects.

Do Collagen Supplements Work?

Collagen supplementation is praised as an amazing protein because it has many awesome bodily functions. However, this praise is largely misplaced. While it is true that collagen is essential for optimizing human function, there is a disconnect between eating collagen and collagen production in the body. Eating collagen doesn’t automatically mean you’ll stimulate collagen production.

A crude example would be to suggest that you should eat a heart to help build a strong heart. That sounds crazy, but this is ultimately what is being suggested. While collagen protein is unique, you can’t just eat collagen and have it absorb whole. Rather, your body will break it down into amino acids and use them accordingly.

This means that you may eat high-quality collagen protein. However, it will be digested into smaller amino acids. At this point, you don’t get to say, “Hey collagen amino acids, I want some of you to go to my knees and some of you to go to my skin.” Again, this is a crazy example, but again, it helps illustrate what is being suggested.

Think about it like this: When you eat a nice piece of steak full of protein, you’re actually eating the muscle of cattle. For example, a tenderloin is cut from the psoas major muscle. Another example is eating chicken breast, which is muscle meat. This is why these meats are great protein sources—they’re muscle!

However, even though you eat some chicken breast or muscle, the muscle doesn’t go through your system intact and just mesh into your existing muscle! Rather, it’s broken down so the amino acids are released and transported to where it’s needed.

Keep in mind, protein from plant sources will also be broken down into amino acids which can be used. The point is that the source of protein you eat is simply a means to deliver amino acids.

This is what happens when you eat collagen. Your body breaks it down into peptides (small chains of amino acids) or amino acids, which are then absorbed and brought to where needed.

Another thing to consider is that the three most abundant amino acids in collagen are glycine, proline, and hydroxyproline. These amino acids are conditionally non-essential, meaning your body can generally produce sufficient amounts internally.

Now, this doesn’t mean that a collagen protein is worthless. At the end of the day, it still delivers amino acids, which can be used to perform a litany of processes. The real question is whether taking collagen protein has any significant benefit over taking whey protein.

Answering this isn’t as clear as you’d think with all the hype around it lately. While there are studies that show collagen supplementation provides benefits, it’s very hard to find collagen protein compared to other protein sources.

Benefits Of Collagen Protein

Let’s discuss some of the actual benefits that a collagen supplement could give. It has been used for decades and apart from muscle growth, there are two primary proposed benefits which we’ll discuss below.

Cosmetic Purposes

One of the more common uses of collagen is in cosmetics to help produce healthy, smooth skin and increase moisture. In fact, this was one of the original uses before the fitness community caught on to it.

A large meta-analysis from 2021 reviewed the supplementation of hydrolyzed collagen by 1,125 people between the ages of 20 and 70¹. They found that consistent use over time reduced wrinkles, smoothed skin, increased skin hydration, and increased elasticity.

We should also talk about the use of collagen creams. Collagen creams are often used for skin care and face care. The issue is that again, collagen is too large to be absorbed and used internally as is or stimulate collagen growth. However, this is also why you see many of these creams with vitamin C as that could. Regardless, while collagen creme won’t stimulate more collagen, it does seem to help to improve skin moisture.

Bone & Joint Health

Just like collagen, bones can become more brittle as we age. When this continues for a longer duration with no therapy, a person can develop various conditions such as arthritis and osteoporosis. As collagen is a major structure within bones, it’s clear how a drop in these two is related.

Again, numerous studies have found that consuming collagen supplements can increase bone mineral density, provide a protective effect on articular cartilage², and result in symptomatic relief of pain³.

Is Collagen Protein Good For Muscle Growth?

Here’s where the biggest problem with collagen protein lies. And to be clear, this isn’t a problem with collagen protein but rather how it’s promoted. Influencers often praise collagen and claim it’s good for muscle growth. The problem is it’s not good for muscle growth.

Remember when we went over the amino acid profile of collagen and mentioned that it’s deficient in one of the essential amino acids? So that’s the problem.

For a protein to trigger muscle protein synthesis, it requires sufficient amounts of all 9 essential amino acids⁴. If it only has 8 essential amino acids and missing one, you’re out of luck.

We do need to note that we’ve learned a lot about complete and incomplete proteins over the years. Previously we believed you need all 9 essential amino acids simultaneously to trigger muscle protein synthesis. Thanks to research, we now know that’s not entirely true as long as you eat all 9 essential amino acids within proximity.

This means the amino acids in collagen could help support muscle protein synthesis, but it’s definitely not an optimal choice. In fact, if you look on the website of Vital Proteins, one of the most popular brands of collagen protein, they even admit this on their site, saying;

“And while collagen peptides do not build muscle, they are shown to help support muscle function.”

We actually have a few studies that have compared whey protein with collagen peptides. One study compared two 30-gram whey or collagen protein servings on muscle protein synthesis in “healthy older women”⁵. Whey protein elicited higher rates, and the researchers concluded, “WP is a more effective supplement to support skeletal muscle retention in older women than CP.”

Related:

Another study compared whey protein to collagen peptides. However, they added leucine to the collagen, so it equaled whey⁶. This is a very important aspect as whey is very high in leucine, which is the primary amino acid responsible for triggering muscle protein synthesis. The two groups then followed a training program for 10 weeks, with the whey protein group experiencing significantly greater muscle mass.

This means you should not choose collagen protein if building muscle is your primary goal; you are doing yourself a disservice.

How to Increase Natural Production Of Collagen

Our bodies begin with high amounts of collagen to support bone and joint health. The problem is that over time, collagen can degrade, and you will gradually lose collagen.

Many different factors dictate the rate of loss, but studies suggest that most people start losing 1% of their collagen yearly starting in their mid-20s⁷. This means that you could lose up to 25% by the time you’re 45!

This can lead to weaker and sore joints. That said, there are things you can do to help maintain your collagen supplies and even restore excessive loss.

1. Eat A Diet Full Of Vitamin C, Zinc & Copper

In addition to needing a high supply of amino acids and a diet high in a few other nutrients, including vitamin C, zinc & copper. Don’t take this lightly.

We’re sure you’ve heard of scurvy and automatically thought of pirates. Well, scurvy is caused by a lack of vitamin C, one mechanism being the inability to produce collagen⁸. Now, you’re not going to get scurvy, but it’s a dramatic illustration of how important it is to get all of your micronutrients and the relationship between vitamin C and collagen.

2. Eat Plenty Of Protein

As we mentioned above, eating collagen ultimately supplies your body with amino acids. We have also mentioned that we haven’t seen any studies that show amino acids from collagen have any inheritance benefit over the amino acids from whey or other proteins. All this means is that you should maintain adequate protein in your diet.

Increasing protein intake will supply the amino acids needed for natural collagen production. Aim for 1.4-2.2 grams of protein per kilogram of bodyweight.

3. Hydrate!!!

Everyone knows water is important for your health; it keeps you hydrated, helps regulate internal body temperature, and maintains function. We now know that hydration affects collagen production⁹.

Collagen relies on hydrogen bonds for its functional components. Dehydration can alter and distort the structure, leading to dryness and stiffness.

4. Exercise

Exercise and lifting weights answer everything, even collagen production and skin care. When you exercise, your body releases a ton of compounds known as myokines and growth hormones. Growth hormone can stimulate fibroblast cells which are actually responsible for synthesizing collagen. Aerobic exercise has long been known to encourage healthy skin, but now, a new large review suggests weightlifting¹⁰.

Should You Take Collagen Protein?

The primary problem most people have when they hear about collagen protein is that it’s automatically assumed that eating collagen protein has some advantage over whey protein or any other whey protein.

Unfortunately, collagen studies are limited as researchers have just started looking at it in great detail. The number of studies becomes even less when you look at collagen compared to other proteins, especially for things like joint health.

Now, we have found something interesting that we have not seen before. Since so many people boast about the health factors of collagen peptides for skin health, we decided to look at the prescribed nutrition for burn victims.

While various sources recommended high protein intake, none mentioned collagen protein¹¹. Even more interesting is they also stress the importance of vitamin C, zinc, and copper due to their role in wound care but pair this with high protein¹². Make of that, but we thought it was an interesting component.

With that said, if you want to add some collagen protein to your supplement line for possible skin and joint health, it’s definitely not going to hurt you and could actually help. Just keep in mind we can’t say for sure the collagen protein supplementation will provide any extra benefit if your overall protein intake is high.

In addition to sufficient amounts of protein, you should be sure that you’re eating a whole food diet with plenty of vitamin C, zinc and copper. Drink enough water and stay active with aerobic exercise and weight lifting. If you’re not doing this, start here before you spend money on collagen protein!

Must Read:

References:

1. Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta‐analysis.International Journal of Dermatology,60(12). https://doi.org/10.1111/ijd.15518
2. ‌König, D., Oesser, S., Scharla, S., Zdzieblik, D., & Gollhofer, A. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study.Nutrients,10(1), 97. https://doi.org/10.3390/nu10010097
3. Porfírio, E., & Fanaro, G. B. (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Revista Brasileira de Geriatria E Gerontologia, 19(1), 153–164. https://doi.org/10.1590/1809-9823.2016.14145 ‌
4. Role of Essential Amino Acids in Protein Synthesis and Muscle Growth. (n.d.). https://www.openaccessjournals.com/articles/role-of-essential-amino-acids-in-protein-synthesis-and-muscle-growth.pdf ‌
5. https://www.sciencedirect.com/science/article/pii/S0002916522010528
6. Jacinto, J. L., Nunes, J. P., Gorissen, S. H. M., Capel, D. M. G., Bernardes, A. G., Ribeiro, A. S., Cyrino, E. S., Phillips, S. M., & Aguiar, A. F. (2022). Whey Protein Supplementation Is Superior to Leucine-Matched Collagen Peptides to Increase Muscle Thickness During a 10-Week Resistance Training Program in Untrained Young Adults. International Journal of Sport Nutrition and Exercise Metabolism, 1–11. https://doi.org/10.1123/ijsnem.2021-0265 ‌
7. SHUSTER, S., BLACK, M. M., & McVITIE, E. (1975). The influence of age and sex on skin thickness, skin collagen and density. British Journal of Dermatology, 93(6), 639–643. https://doi.org/10.1111/j.1365-2133.1975.tb05113.x ‌
8. Maxfield, L., Crane, J. S., & Daley, S. F. (2019, November 19). Vitamin C Deficiency (Scurvy). National Library of Medicine; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK493187/ ‌
9. https://www.sciencedirect.com/science/article/abs/pii/S1093326302001456
10. Nishikori, S., Yasuda, J., Murata, K., Takegaki, J., Harada, Y., Shirai, Y., & Fujita, S. (2023). Resistance training rejuvenates aging skin by reducing circulating inflammatory factors and enhancing dermal extracellular matrices. Scientific Reports, 13(1), 10214. https://doi.org/10.1038/s41598-023-37207-9
11. Nutrition Tips for Post-Burn Injury Patients. (n.d.). Phoenix-Society.org. https://phoenix-society.org/resources/nutrition-tips-for-post-burn-injury-patient ‌
12. Healthy Eating After Burn Injury- For Adults. (2016). https://msktc.org/sites/default/files/Burn-Nutrition-Adults-508_0.pdf ‌

Reebok has announced a new partnership with Justin Fields, launching the 25-year-old Pittsburgh Steeler Quarterback’s first footwear collection, and it’s a step in the right direction when it comes to supporting athletes, and Field’s own charitable foundation.

Reebok say that the collection, inspired in style by the footballer’s “dominant energy and electric speed” will feature the brands established shoe iterations such as the Nano X4 ($150), FloatZig 1 ($130), as well as a special kids only Zig Dynamic 2.0 ($65), with model being equipped with custom sockliners with the mantra, “Evening the Playing Fields” emblazoned on them for good measure. The colorway will play homage to Justin Fields’ Ohio alma mater featuring black, red, and white.

“It’s an honor to launch the Justin Fields Collection with Reebok and continue our shared mission of supporting the next generation of athletes,” said Justin Fields in a press release. “The collection is designed to pay homage to my roots and the community around me.”

Reebok says that as part of the company’s Human Rights Now! ‘Evening the Playing Field’ 2024 story, the new collection will celebrates Field’s positive impact. His mission is to help strengthen communities through focused grant making and strategic partnerships in the areas of youth empowerment, scholastic achievement, health, wellness and leadership development. In tandem with the collection launch, Reebok will donate $30,000 to the Justin Fields Foundation to support and encourage future generations.

Justin Fields is helping communities one step at a time

Fields knows what it takes to put one foot in front of the other. He is the only quarterback in the Super Bowl era with multiple 60+ yard rushing touchdowns and holds an NFL record for most rushing yards by a single game with the Chicago Bears against the Miami Dolphins in 2022. The elite athlete formed his foundation in 2023 and has benefitted great causes like the Special Olympics and local youth empowerment ever since. Talking to M&F, Fields said; “Supporting my roots and giving back to underserved communities is at the heart of everything I do. I’m so proud to launch my first collection with Reebok, a collection that directly benefits the Justin Fields Foundation to provide new opportunities to our youth.”

The exciting and inspiring new collection will launch September 12, 2024. “We’re proud to partner with Justin as he continues to uplift and inspire so many young athletes,” says Portia Blunt, SVP of Product, Creative Direction & Social Impact at Reebok. “At Reebok, it’s our goal to inspire human rights and human movement for all, and Justin absolutely champions that mission and takes it to new heights.”

For more information on the Jusitn Fields x Reebok collection click here!

For more info on the Justin Fields Foundation click here!

The rectus femoris is one of the four quadriceps muscles, playing a key role in knee extension and hip flexion. It’s one of the key players in your quads, helping you stand up, sit down, and sprint after your dog when it decides that “walk” means “run.”

Strengthening this muscle not only improves athletic performance and daily movements but also enhances the aesthetics of your legs. If you look at a picture of a bodybuilder’s quads, it’s the muscle that looks like a “V” shape in the middle of their thigh.

In this article, we’ll dive into the best exercises to target the rectus femoris, along with tips for maximizing your workouts.

Understanding the Rectus Femoris

Anatomy and Function:

The rectus femoris is a long, straight muscle that runs down the middle of the thigh, crossing both the hip and knee joints. So, what’s that mean? Basically, it fires up every time you walk, run, jump, squat, etc. Think of it as the utility player of the quadriceps team. It helps extend your leg as well as assists in hip flexion.

Benefits of Strengthening the Rectus Femoris:

• Improved leg strength and endurance.
• Enhanced performance in sports and daily activities.
• Better knee stability and injury prevention.
• Aesthetic benefits, such as more defined and toned legs.

6 Top Rectus Femoris Exercises

1. Leg Extension Machine

Think of the leg extension machine as the rectus femoris’ personal stage for a solo performance. With every leg lift, it gets to shine without sharing the spotlight with hamstrings or glutes. This exercise isolates the rectus femoris, so you can really concentrate on contracting every rep. If your thighs aren’t burning at the end of your set, you aren’t doing this exercise justice.

Benefits: Isolates the rectus femoris, allowing for targeted strength development.

Related: 5 Alternatives to Leg Extensions

2. Bulgarian Split Squats

If lunges had an angrier, meaner cousin, it would be the Bulgarian split squat. Balancing on one leg with the other perched behind you is the gym equivalent of showing off, but it’s not just for show. This move targets your rectus femoris while testing your balance, making this one of the most brutal exercises in the gym. If you see someone repping these out with no problems, they have some serious lower body strength.

Benefits: Engages the rectus femoris through both hip flexion and knee extension, making it a compound movement.

3. Reverse Lunges

Reverse lunges might seem like the “cool down” of lunges, but don’t be fooled; they pack a punch. By stepping backward, you put more focus on the front leg, giving your rectus femoris a chance to show what it’s made of. It’s like a trust fall for your quads—stepping back, trusting that your leg strength will catch you, and then exploding forward, showing gravity who’s the boss.

Benefits: Focuses on eccentric contraction, effectively targeting the rectus femoris while also improving balance.

4. Squats

Squats are the bread and butter of leg day, beloved by some and loathed by others. But there’s no denying their effectiveness. With every descent, your rectus femoris feels the burn, reminding you that it’s a lot easier to go down than up. It’s a full-body negotiation where your legs, glutes, and core all chime in, but the rectus femoris makes sure its voice is heard.

Benefits: Engages the entire quadriceps group, with a strong emphasis on the rectus femoris.

5. Straight Leg Raise

The straight leg raise is like the yoga of strength training—seemingly simple but deceptively challenging. By lifting your leg without bending the knee, you isolate the rectus femoris, forcing it to work overtime to keep that leg in the air. It’s a test of pure hip flexion and control, perfect for those days when you want to work hard while lying down

Benefits: Specifically targets the rectus femoris through hip flexion without knee movement, reducing strain on the knee joint.

6. Step-Ups

Step-ups are a call back to childhood days of playing on the steps, only now you’re getting fit in the process. Each step-up is a challenge to your rectus femoris, making it lift your entire body weight as you ascend. It’s like climbing a mountain one step at a time, only this time the mountain is your fitness goal, and the view from the top is a stronger, more defined leg.

Benefits: Provides both knee extension and hip flexion, hitting the rectus femoris effectively while improving balance and coordination.

Tips for Effective Rectus Femoris Training

• Warm Up: Start with a dynamic warm-up, including leg swings, bodyweight squats, and lunges, to prepare your muscles for what’s to come.
• Mind-Muscle Connection: Focus on engaging the rectus femoris during each movement, particularly during knee extension.
• Progressive Overload: Gradually increase the resistance or intensity to continually challenge the muscle and promote growth.
• Recovery: Allow adequate rest between workouts to avoid overtraining and reduce the risk of injury.

Wrap-Up

Training the rectus femoris is essential for building strong, functional, and aesthetically pleasing legs. Incorporate these exercises into your routine, and remember to pay attention to form and progression for the best results. Whether you’re an athlete looking to enhance performance or simply aiming to tone your legs, targeting the rectus femoris will take your lower body training to the next level.

Try the Tom Platz “Quadzilla” Leg Workout