How much protein do you need to build muscle?
More than 9,000 participants, three meta-analyses, and a useful ceiling that is less certain than it sounds.
Kettle Journal
What the evidence actually says
Training, nutrition and recovery — read closely, explained plainly, and linked back to the research.
Featured articles
Zone 2 or intervals? What actually raises VO₂max
The fitness outcome is clear. The best route there is much less settled.
Lifting and lifespan: the dose–response
The benefit peaks at a surprisingly small weekly dose.
Stay in the loop
Get the next evidence note.
New research, explained plainly — plus early access to Kettle for iPhone.
The archive
More from the Journal
Low-carb or low-fat? What a landmark year-long trial found
A 12-month randomised trial asked whether genotype or insulin secretion could predict which diet would work better.
The trial that moved ultra-processed food past correlation
Matched meals, an inpatient ward, and what happened when people could eat as much as they wanted.
Does it matter when you eat?
Trials have finally separated the eating window from simply eating less.
Do you have to lift heavy to grow?
Hypertrophy and strength do not respond to load in quite the same way.
What short sleep does to a diet
The scale moves similarly. The tissue underneath it does not.
How much water do you actually need?
The eight-glasses rule has a dubious origin. The performance evidence is more interesting.
Creatine: what three decades of trials established
The settled findings, the premium forms, and the places where the evidence stays silent.