#soy bean dk

[textillian]

Finally, I got to give this baby sweater to my friend. The yarn is LolaBean Yarn Company Soy Bean (DK weight merino) in the Georgia Peach colorway. I got the yarn at the Cece's Wool booth at MDSW. The pattern is Vittorio Cardigan by OGE Knitwear Designs. It was a quick and easy knit.

[textillianfiber]

Blocking another baby sweater.

[toadstoolgardens]

Cultivating Vegetables: Fabaceae Family

Peas, broad beans, runner beans, French beans, Lima beans, soy beans, and peanuts are all members of the Fabaceae family. This family is the most useful for those looking to grow their own food because it provides the most protein and because of it's nitrogen-fixing ability.

Peas:

Fresh peas in the summer are one of the greatest rewards from the garden. Later in the season they can be also cooked and dried. They are a great source of nourishment and can even work in a small garden by growing dwarf peas.

Soil & Climate: Peas aren't fussy when it comes to soil, light soil will give you an early crop and a heavy soil a late one, but rich loam is best (which can be achieved by adding lots of compost and organic material). Peas don't like acid soil, so if your pH is lower than 6.5 add lime. Peas grow well in cooler climates with plenty of moisture. If you live in a hot climate they may need to be grown in spring and fall to avoid the hottest times of year.

Propagation & Care: Make a trench with a hoe about 2 inches deep and 4 inches wide. Sprinkle the pea seeds evenly with about an inch or two between each. Rake the soil back into the trench and press down firmly. Give it a good soaking if the soil is dry which will start them growing. You can also speed up germination by soaking the seeds for up to 48 hours before planting.

Peas take about four months to grow to maturity. Sow some every fortnight from March to July to have fresh peas all summer.

Unless you're growing the smallest dwarf peas, they'll benefit from sticks to hold them up. Any branches with twigs left on will do or some course wire netting. Peas don't like drought, so watering in dry weather will result in more peas. However, don't water the foliage in muggy weather to avoid mildew and rot.

Harvesting: Use both hands to pick peas, holding the vine in one hand and the pod in the other. Very young peas are delicious and full of vitamins A, B, and C. They are super sweet and packed with sugar! A few hours after picking this sugar turns to starch (that's why store bought peas taste like nothing but mush) so eat them fresh or freeze them immediately to preserve the sugar.

As peas grow older and tougher on the vine you'll need to boil them. You can also leave them on the vine to keep getting tougher and tougher until they're completely ripe and hard, then pull the vines out and hang them up. Once the vines dry thresh the peas out and store them to be boiled at a later time.

Broad Beans:

For the self-sufficient gardener, broad beans are one of the most important crops. They'll keep you fed right through the year with their high protein content.

Soil & Climate: Broad beans like strong, compost rich soil. They are very similar to peas in terms of their climate preferences, but they're more hardy than peas and can be planted out later in the autumn. Broad beans also don't like acid and prefer of pH of 6.5 or higher. Broad beans benefit from potash and comfrey leaves as a green manure if you have access to them.

Propagation & Care: If you live in a climate that doesn't receive heavy snows, sow your broad beans in autumn. If it's too cold where you are, sow them as early in the spring as you can. Soak the seeds for 24 hours prior to planting. Dig trenches 3 inches deep and about 2 feet apart and sprinkle the seeds 6 inches apart in each one.

Adding mulch between your plants is helpful. If your beans are planted someplace windy or exposed you may want to stake each corner of the row and run a string from stake to stake to keep the beans from falling over. In most gardens though this isn't necessary.

Harvesting: Snip the tips of growing broad beans in the spring to thwart black fly, these tips are some of the tastiest fresh greens of the springtime. Soon after this you can start pulling the small pods and cooking them as they are. Later in the season the pods get tougher and must be split open and the beans removed. When the seeds too get too touch let them dry on the plant and harvest by pulling the entire plant. Hang the plants up and shuck the seeds when they're completely dry and store. Soak dried beans for at least 24 hours before cooking and boil them well.

Runner Beans:

Both beautiful and nutritious, the runner bean is an ideal plant for a small-scale vegetable garden.

Soil & Climate: Runner beans are not frost hardy and prefer a warm sunny climate, although this isn't essential. In warm climates it can survive the winter underground and grow up again in spring as a perennial. In cold climates you can sow indoors and plant outside after the last frost. Runner beans need lots of moisture at the roots and need rain showers or watering to flower. It grows well in most soils but prefers rich ones with plenty of humus and moisture. 6.5 pH is ideal, so lime if lower.

Propagation & Care: In autumn, dig a deep trench and fill it with muck, compost, or any other organic matter you can find. In the spring cover the trench with soil and plant on that. Sow after the last frost 3 inches deep and 10 inches apart.

Before your runner beans are too tall, stake them with at least 7ft tall stakes. They can climb as high as 12 feet and can make a great shade or privacy producer. They can also be planted in a circle by building a wigwam or tipi out of of poles, creating a little bean fort! The bean fort is honestly my favorite reason to grow runner beans.

Harvesting: Pick runner beans like peas, with both hands. Pick and pick again! Keep picking them while they're young and tender and try not to let them get old and tough on the vine. If you keep picking they'll keep growing!

French Beans:

Soil & Climate: Plant when the soil is warm in the summer. They prefer lighter soil and soils improved with compost, and again a pH of around 6.5. The more humus you can incorporate while digging the better!

Propagation & Care: Dig trenches two feet apart and sow the seeds 12 inches apart in each trench. Just keep your bed well weeded and the soil nice and loose!

Harvesting: Like the rest of the beans, you can eat the green pods with young beans inside or the ripened beans can be dried. Let them ripen on the vine, then pick and hang the vines upside down and thresh the beans out when fully dry.

Lima Beans:

Comes in both bush and climbing varieties.

Soil & Climate: Lima beans will need at least three months of fairly farm days and nights and the seeds need warm soil to germinate. Wait a few weeks after the last frost to plant and keep in mind the first frost of autumn will cut them down. Lima beans like light soil but will grow anywhere except heavy clay, they prefer a slightly acid soil around a pH of 6.

Propagation & Care: Sow seeds about 3 feet apart for bush varieties and 8 inches apart for climbing varieties. Bush limas should be in rows 30 inches apart and climbers in one row. Mulching is very valuable and the beans must be kept well watered!

Harvesting: For eating green, pick and pick again once the beans are swelling in the pod. Like runner beans they get tough when left on the vine too long. If you want to dry them for butter beans leave them on the plant until they're dry and thresh by walking on the plants or picking by hand.

Soy Beans:

Very high in protein, soy beans can be eaten fresh, dried, or crushed for their oil.

Soil & Climate: Soy beans only grow where it's warm. They love lots of organic matter and moist conditions and can tolerate slightly acid soils but aim for pH 6.5.

Propagation & Care: Sow outdoors in the early summer, typically when apple trees are in full bloom is the perfect time to sow soy beans. Plant 1 inch deep and 3 inches apart in rows. Make sure to weed rigorously and add mulch with compost if you can.

Harvesting: Pick soy beans and eat them whole or wait for them to ripen and steam or boil the pods before shelling them. You can also pull the plants and hang them to dry.

Peanuts:

Peanuts are packed with vitamins A, B, and E as well as protein!

Soil & Climate: Peanuts need a warm growing season of four to five months. They like sandy soil and actually prefer an acid soil, around pH of 5. Dig the soil deeply and incorporate lots of compost, but don't add lime for peanuts.

Propagation & Care: You can plant peanuts shells and all or shell them and plant the nuts. Plant shells 8 inches apart, nuts 4 inches apart. In warm climates plant 4 inches deep, in cool climates plant much more shallow around 1.5 inches deep in rows 30 inches apart. Plant right after the last frost to give them the longest growing season, especially in cooler climates. They may need to be started under glass or other protection if your climate is very cold. As they grow, raise the soil in a circle around the plant so the fruits growing at the end of the stems can easily bury themselves. Peanuts only ripen underground.

Harvesting: In a warm climate pull the vines when the leaves go yellow and hang them to dry. In cooler climates leave them under the first frosts, the nuts will keep ripening underground even if the leaves frost away. Before eating, roast your peanuts in the shells for 20 minutes in a 300 degree F oven and leave them to cool.

Seymour, John. The New Complete Book of Self-Sufficiency. DK Publishing, 2019.

[sondericalvellichor]

Mobile Muse Profile

Basics

Full Name: Donovan Elijah Kennedy

Nickname(s): Eli (by his family), Don-Don (by his nephew), string bean, DK (by his coworkers)

Age: 32

Birthday: August 25th

Hometown: London, England

Current Location: Boston, Massachusetts

Type of Home: Moderate townhouse

Pets: Blue and gold macaw, "Einstein"

Ethnicity: English and American

Nationality: English

Gender: Cis-Male

Pronouns: He/Him, They

Orientation: Sapio/Asexual, Demiromantic

Religious views: Agnostic

Occupation: Forensic Psychology Professor

Language(s) Spoken: English, French, Japanese, Russian, Mandarin, Spanish, Greek, Italian

Accent: Extremely slight English

Personality: Quiet, introverted, awkward, intelligent, analytical, blunt, kind, pragmatic, dogmatic, sweet, straight forward

Physical Appearance

Face Claim: Matthew Gray Gubler

Hair Colour: Sandy brown

Eye Colour: Hazel/brown

Height: 6'1

Build: Thin, lanky

Scars/Marks: missing part of thumb nail on right hand, slightly darkened skin on thumb/right wrist, chemical burn scars from collarbone down shoulder and rib on left side, various scars on arms some self inflicted, small scars across ribs and abdomen

Tattoos: None

Piercings: None

Health

Mental/physical: Moderate OCD, Manic Depression, PtSD, mild Asberger's Syndrome, Depersonalisation Disorder. Mostly deaf in left ear.

Allergies: Soy, citrus, dairy sensitivity, peanuts, cats & dogs, seasonal

Sleeping Habits: Routine 8 hours every night with sleep aids save for sporadic bouts of insomnia and night terrors

Eating Habits: No processed foods, no pork or lamb, whole/multigrain only & preferred organic.

Exercise Habits: Runs occasionally, hikes several times a month

Habits: Pulling at hair, cracking knuckles, pinching skin, scratching arms, shifting, rocking, tapping nose, various self soothing techniques

Extras

Hobbies: People watching, reading, hiking, watching documentaries, movies, learning, playing cello & piano, cooking, teaching Einstein new things, organising, playing dungeons and dragons, painting, watching the sky

Known Instruments: Piano, violin, cello, harpsichord

Hidden Talents: Horseback riding, painting, sleight of hand

Zodiac Sign: Virgo

MBTI: ISTJ

Hogwarts House: Gryffindor

Likes: Silence, order, organisation classical music, melancholy, rain, clouds, sunshine, water, waves, sunrise, space, birds, people watching, art, music, tea, food, sweets, solitude, history, libraries, books, museums, soft lighting

Dislikes: Crowds, tight spaces, fire, smoke, sleeveless shirts, loud noises, fireworks, blindfolds, rope, darkness, guns, disorder, dirt, bacteria, public transit, small talk, bright colours, lying, rudeness, surprises

[giacintodenmark]

I go places, I eat things. Weeks 1 & 2

Torvehallerne in general

Inside of one of two buildings.

An apple I grabbed on my way home from the fresh produce market in between the two buildings. This thing is huge, it almost took me my full 20-minute train commute home to finish.

5 figs for 20 Kroner, good deal.

This place is wonderful. A dizzying combination of mini coffee shops, wine and beer vendors, seafood vendors and butchers, mini delis of different cuisines, bakeries, a cheese shop, fresh produce markets, tacos, and much much more (60+ stalls with special events happening multiple times a month). Right near Nørreport Station I often make the quick stroll over to grab some fruit before hopping on the train.

Hija De Sanchez (Torvehallerne location)

Left: Cheese, Top Right: Barbacoa, Bottom Right: Bean. Plus a necessary spoonful of some delicious pickled spicy bits. All for 100 Kroner. The three taco menu changes every now and then. They are rolling out tortillas from fresh masa on-site, they were the highlight. They also have

This is the first place I stopped the first Monday of the arrival workshop. This is one of the three restaurants from Rosio Sanchez, known best for her background as Noma’s Head Pastry Chef. She now has three of her own spots, her and her crew are serving out modern Mexican food that celebrates the beauty of Mexican culture with the city of Copenhagen. Amongst the crowd of locals and tourists, my friends and I filed into the nearby picnic benches to enjoy the amazing weather and equally wonderful meal.

I am really looking forward to going to her brick and mortar location over in Kødbyens, just look at the website to see the amazingness being dished out over there.

Christianhavns Bådudlejning & Café

Front view of the venue.

Left: Irish Coffee, Middle: Espresso, Right: Beer on tap, they have around 5-6 choices.

My friends and I ran into this cool little dockside spot on our way back from our unusual adventure through Christiania (I mentioned before they have good falafels, I found out this was not true, they do have really nice gardens and the whole story of Christiania is very interesting … so the visit was worthwhile).

I remember most people ordering a cheese or charcuterie platter (for a lot), they also serve sandwiches, salads, etc. The three of us just ordered some drinks. We sipped along and talked as we watched boats float by and under the nearby bridge. The place seemed to have been setting up for a music performance and were preparing a vertical rotisserie. Perhaps I will come by again as they appear to have events quite often.

DØP

Goat Sausage with the Mashed Roots

“Our mash is made of parsnips, potatoes, and kohlrabi and traditionally served with mustard, ketchup, and beetroots.“

One of the dog joints that set up in the streets. Good variety and serving options (vegetarian-friendly). All organic ingredients and a respect for Danish tradition, they pride themselves on “optimizing” the traditional hot dog stand. I don’t often eat sausages, but when in Copenhagen…

Slurp Ramen Joint

Closest is the Shoyu Ramen, always on the menu. Very hearty broth, slices of pork, marinated soft-boiled egg, bamboo shoots, fresh herbs.

“Soy sauce based ramen topped with chashu (pork), egg, cep puree, spring onions, menma, and mitsuba (contains gluten, fish & shellfish)”

The other one is the Miso Ramen, a buttery and subtle broth. This was the special, which changes every now and then. There is also a special appetizer, it was fried chicken when we went.

Not pictured is the Vegetable Ramen, the best out of the three in my opinion. Much lighter but with no less flavor, major mushroom mojo.

“Mushroom based ramen topped with roasted oyster mushrooms and portobello mushrooms, raw red onions, egg and seasoned salad - (contains gluten)“

The beer pictured was really good too.

Best place I’ve been to so far in my two weeks. One of the most delicious meals I have ever had. High quality ingredients sourced from DK and Japan, everything is made from scratch for a reasonable price. Philip Inreiter is the big dog (other than Norman) of the shop, who has spent time in Noma and Ralæ in Copenhagen and under world-class ramen-masters during his time in Japan. Everything about this place is just awesome. You may have to wait a little bit, but it is so worth it.

I personally recommend going for a swim over at Islands Brygge harbor bath or similar before lunch. Build up an appetite and a longing for some hot, rich, and no funny business ramen as you swim through the (pretty cold) harbor waters.

Ranee’s

Seared Ahi-Tuna with a bunch of fresh herbs and spices. A heavy combination of citrus, vinegar, fish sauce was in the mix as well. Paired with vegetables, most of which I have never seen before. Sticky rice and Oolong tea also part of the meal.

Red Curry, lots of vegetables. I don’t remember much else, but it was also heavy on the fish sauce funk.

Solid Thai food from family-run restaurant. I really liked all the artwork hanging on the walls and the neighborhood the place as in, will be exploring the area soon (by Nørrebro, lots of places to go there). I can’t get much info about this nice little restaurant as most of it is in Danish, but if you are looking for some quality and fresh Thai food this isn’t a bad place to start.

Democratic Coffee (Public Library Location, they have a new location opening on Viktoriagade 19)

Front of the shop, I always get the espresso. The entrance to the public library is right behind me. The interior of the cafė and the library are connected.

Very close to DIS classes, a GREAT place to pick up some coffee and a croissant (almond croissant, perhaps) to do some studying between classes. The shop is connected to the public library that provides even more study space. Keep an eye on their Facebook page for events and important info (when pastries are coming fresh out of the oven, special items).

[fitono]

A Trainer’s Guide to Protein

The more time you spend with your clients, the more questions you’ll be asked about nutrition.

And for good reason. The two or three hours a week you spend with them in the gym are no match for the 21 meals and countless snacks they consume on their own time. Until their training and nutrition are in synch, they won’t get the results they’re paying you to deliver.

The questions change with the whims of the celebrity-industrial complex, but there’s one constant: protein.

Over at the curl rack, every dude-bro and fem-bro has some opinion about bro-tein for bro-gainz.

Their doctors, meanwhile, give them the opposite message. They’re telling everyone with a BMI north of 25 to eat less and move more, while pooh-poohing the importance of protein and sending everyone out the door with a photocopied list of all the foods they should avoid.

With all due to respect to my friends in white coats and tight T-shirts, both sides are full of hot air and nitrogenous compounds.

Here’s what science has to say about the role of protein for health, body composition, and performance. I included footnoted references for those who, like me, enjoy diving into the deep end of the data pool.

1. How much protein do you need?

We’ll begin with a basic fact that I don’t think anyone disputes: To maximize muscle gains following resistance training, your clients need dietary protein (1).

The question, then, is how much it takes to get the job done.

Let’s start with clients who’re cutting calories with the goal of getting leaner and lighter.

Human studies show that 0.7 grams of protein per pound of body weight per day is best for retaining lean body mass—muscle, bone, and everything else that isn’t fat (2-5).

Which is awesomely precise, but mathematically complex for the average person. Here’s a much simpler frame, one that will get most of your clients close enough:

Women: 4 x 30

Men: 4 x 40

That is, four meals a day with 30 grams of protein per meal for women or 40 grams for men.

READ ALSO: Five Ways to Help Your Clients Lose Weight. 

2. How do they come up with that target?

Researchers account for two main items:

First is the leucine threshold. This is the 2.5 to 3.5 grams of the amino acid leucine that you need to jump-start the muscle repair process (7-9).

Next are essential amino acids, which provide the raw building blocks for muscle protein synthesis. As little as 6 grams of EAAs could be enough (10, 11).

3. Is there any benefit to going over these amounts?

Not much, as shown in a study that came out earlier this year (6). It was a meta-analysis—a combination of data from previous studies—with this conclusion:

“With protein supplementation, protein intakes at amounts greater than [roughly] 1.6 grams per kilogram per day do not further contribute resistance training-induced gains in fat-free mass.”

For a 100-kilogram/220-pound guy, that’s 160 grams of protein per day.

It’s much higher than your doctor would recommend (the RDA clocks in around 60 grams per day), but lower than the 1-gram-per-pound-per-day target that bro scientists use as their gold standard.

There may be other benefits to eating more, since protein is highly satiating and may help you eat less overall. But you’re probably better off filling up on all the other healthy, nutrient-rich foods that make up a balanced diet.

4. How much should you have at once?

The more protein you have in any given meal, no matter the source, the easier it is to get the leucine and EAAs you need for muscle protein synthesis and to hit your daily target.

To maximize the acute anabolic response, you need about 0.4 grams of protein per kilogram per meal, across a minimum of four meals per day (12). So a lifter who weighs 100 kilograms/220 pounds would shoot for 40 grams per meal. A female athlete who weighs half that much could get the job done with 20 grams.

Contrary to popular belief, you can use more than 30 grams of protein at once. In one study, for example, 40 grams consumed before bedtime was shown to be effective (13).

5. Which protein sources are best?

Encourage your clients to focus on whole foods most of the time. Animal sources like fish, chicken, beef, pork, and eggs offer the highest-quality protein for building muscle. That is, they’re complete proteins, containing all the essential amino acids, with enough leucine to cross the threshold.

A serving size of 5 ounces of meat or fish will typically get you in the neighborhood of 30 grams of protein. Eight ounces will get you to 40 grams. For convenience, you can get 40 grams from two scoops of most protein supplements.

You’d need seven eggs or five cups of milk to reach 40 grams. So while they’re both awesome sources of high-quality protein, they aren’t the most practical stand-alone options.

6. Do you need BCAAs?

Short answer: no. If you’re getting enough protein from whole foods and supplements, you don’t need to pile on additional branched-chain amino acids (14, 15). Two scoops of whey protein isolate, for example, contains 10 grams of BCAAs, half of which is leucine.

As one study noted:

“[I]t is reasonable to conclude that there is no credible evidence that ingestion of a dietary supplement of BCAAs alone results in a physiologically significant stimulation of muscle protein.” (16).

You could make a case that they’d be useful for a client who’s on an extremely low-protein diet, or who just isn’t hungry enough to reach the amounts shown in the research I’ve cited. In that case, BCAAs could help your client get across the leucine threshold of 2.5 to 3.5 grams at each meal (17). 

7. Should you account for the protein in foods like nuts, seeds, and vegetables?

Life is too short to count the protein grams in broccoli. Not only is there very little total protein in the foods I mentioned, what they have is typically low in leucine and the other BCAAs.

It’s much simpler to track the amounts in the high-protein foods I listed in point number five.

8. Does protein timing matter?

There was a time when the most dedicated muscleheads thought they had to slam down a protein shake containing exactly 34.7 grams of protein within 27.7 minutes of putting down the last weight on their last set.

I’m exaggerating, but not by much.

Yes, there is an anabolic window, but it’s not nearly as narrow as we used to think. Once you account for total protein across the entire day, the specific timing of each dose isn’t especially important (18-20).

It’s a pretty simple message for your clients: Get some protein one or two hours before training, and then an hour or two afterward. Your body can take it from there.

9. What about vegan protein?

Many plant-based proteins are low in either leucine or EAAs. So your vegan clients have two options:

1. Use complete protein sources

These include:

Soy*

Buckwheat

Hemp

Chia

Quorn mycoprotein (Fusarium venenatum, aka soil-dwelling saprotrophic nonpathogenic fungus) **

Most sprouted grain***

Rice****

Pea

* Contrary to bro-science lore, eating soy won’t ungender your male clients. But, speaking as a guy, I personally wouldn’t make it my primary source of protein.

** As appetizing as it sounds (and who doesn’t love their nonpathogenic fungi?), there have been reports of adverse reactions among those sensitive to molds (22).

*** These are whole-grain seeds that have started to grow; they typically have less starch and better nutrient availability, and are easier to digest.

**** It’s only effective in higher amounts, or when you mix it with pea protein. It’s the supplemental version of the classic rice-and-beans combination.

2. Use more protein

In a study in which subjects were given 48 grams of either rice or whey protein after training, there was no difference in muscle growth over eight weeks (21).

Summing Up

I hope this serves as a handy guide for your clients who’re confused over the conflicting claims they see online. But if it’s still too long or complicated, you can simplify this list to two basic options:

1. Super-simple option:

* For female clients: 4 x 30 (four meals with at least 30 grams of protein per meal)

* For male clients: 4 x 40 (four meals with at least 40 grams of protein per meal)

Reaching 30 grams is easy: 

½ chicken breast

2 chicken thighs

1 cup of cottage cheese

1 cup of soybeans

1 cup of rice + 1 cup of black beans

5 to 6 ounces of meat or fish (a serving that’s about the size and thickness of your client’s hand and fingers, or two checkbooks)

5 eggs

4 glasses of milk

1 ½ scoops of a typical protein supplement

2. Nerd-herder math option:

Multiply the client’s body weight by 0.7 to get the total amount of protein per day. Divide by the number of meals and/or snacks your client typically eats.

So if the client weighs 200 pounds, the math tells us he should shoot for 140 grams of protein per day—35 grams per meal spread over four meals.

This should cover most of the questions your clients will have about protein. For everything else … yeah. Good luck with that.

Nerd Fuel (References)

1. Phillips SM. The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutr Metab (Lond). 2016;13:64.

2. Walberg JL, Leidy MK, Sturgill DJ, Hinkle DE, Ritchey SJ, Sebolt DR. Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. Int J Sports Med. 1988;9(4):261-6.

3. Mero AA, Huovinen H, Matintupa O, Hulmi JJ, Puurtinen R, Hohtari H, et al. Moderate energy restriction with high protein diet results in healthier outcome in women. J Int Soc Sports Nutr. 2010;7(1):4.

4. Mettler S, Mitchell N, Tipton KD. Increased protein intake reduces lean body mass loss during weight loss in athletes. Med Sci Sports Exerc. 2010;42(2):326-37.

5. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ, Boileau RA. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. The Journal of nutrition. 2005;135(8):1903-10.

6. Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-84.

7. Norton LE, Wilson GJ, Layman DK, Moulton CJ, Garlick PJ. Leucine content of dietary proteins is a determinant of postprandial skeletal muscle protein synthesis in adult rats. Nutr Metab (Lond). 2012;9(1):67.

8. Breen L, Churchward-Venne TA. Leucine: a nutrient ‘trigger’ for muscle anabolism, but what more? J Physiol. 2012;590(9):2065-6.

9. Norton LE, Layman DK. Leucine regulates translation initiation of protein synthesis in skeletal muscle after exercise. The Journal of nutrition. 2006;136(2):533s-7s.

10. Rasmussen BB, Tipton KD, Miller SL, Wolf SE, Wolfe RR. An oral essential amino acid-carbohydrate supplement enhances muscle protein anabolism after resistance exercise. J Appl Physiol (1985). 2000;88(2):386-92.

11. Kato H, Suzuki H, Mimura M, Inoue Y, Sugita M, Suzuki K, et al. Leucine-enriched essential amino acids attenuate muscle soreness and improve muscle protein synthesis after eccentric contractions in rats. Amino Acids. 2015;47(6):1193-201.

12. Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. J Int Soc Sports Nutr. 2018;15:10.

13. Trommelen J, van Loon LJ. Pre-Sleep Protein Ingestion to Improve the Skeletal Muscle Adaptive Response to Exercise Training. Nutrients. 2016;8(12).

14. Dieter BP, Schoenfeld BJ, Aragon AA. The data do not seem to support a benefit to BCAA supplementation during periods of caloric restriction. J Int Soc Sports Nutr. 2016;13:21.

15. Jackman SR, Witard OC, Philp A, Wallis GA, Baar K, Tipton KD. Branched-Chain Amino Acid Ingestion Stimulates Muscle Myofibrillar Protein Synthesis following Resistance Exercise in Humans. Front Physiol. 2017;8:390.

16. Wolfe RR. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? J Int Soc Sports Nutr. 2017;14:30.

17. Churchward-Venne TA, Burd NA, Mitchell CJ, West DW, Philp A, Marcotte GR, et al. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. J Physiol. 2012;590(11):2751-65.

18. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53.

19. Aragon AA, Schoenfeld BJ. Nutrient timing revisited: is there a post-exercise anabolic window? J Int Soc Sports Nutr. 2013;10(1):5.

20. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2017;14:33.

21. Joy JM, Lowery RP, Wilson JM, Purpura M, De Souza EO, Wilson SM, et al. The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance. Nutrition journal. 2013;12:86.

22. Hoff M, Trueb RM, Ballmer-Weber BK, Vieths S, Wuethrich B. Immediate-type hypersensitivity reaction to ingestion of mycoprotein (Quorn) in a patient allergic to molds caused by acidic ribosomal protein P2. The Journal of allergy and clinical immunology. 2003;111(5):1106-10.

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