Frequently Asked Questions
Clear, evidence-grounded answers to fundamental questions surrounding athletic fueling, protein targets, body recomposition, and our publication standards.
How much daily protein do athletes actually need for muscle growth?
Extensive meta-analyses published by the International Society of Sports Nutrition (ISSN) demonstrate that consuming 1.6 to 2.2 grams of protein per kilogram of body weight (0.73–1.0 g/lb) is optimal for maximizing muscle hypertrophy in resistance-trained individuals. During caloric deficits, increasing intake to 2.0 to 2.4 g/kg helps prevent lean tissue catabolism. Review our comprehensive breakdown of top high-bioavailability protein sources for details on amino acid quality.
Is creatine monohydrate safe for long-term daily consumption?
Yes. Creatine monohydrate is the most thoroughly studied sports supplement in existence. Peer-reviewed trials lasting up to five years in healthy adults demonstrate zero adverse effects on renal (kidney) function, hepatic (liver) enzymes, or general health markers when consumed at standard maintenance doses of 3 to 5 grams daily. For a full analysis, see our guide on essential dietary supplements for athletic performance.
Can you build muscle and lose fat at the same time (body recomposition)?
Yes, body recomposition is clinically documented. It is especially achievable in resistance training novices, individuals returning from a training layoff, and those with higher starting body fat percentages. It requires a high protein intake (2.0–2.4 g/kg), progressive resistance training, and maintaining energy intake around maintenance or a mild 10% to 15% deficit. You can calculate your exact numbers using our guide on calculating daily macronutrients for body recomposition.
Is the 30-minute post-workout anabolic window real?
The urgency of post-workout nutrition depends primarily on pre-workout nutrition. If you ate a balanced meal with protein 1 to 2 hours prior to training, circulating amino acids remain elevated post-exercise, extending the window to 2 to 3 hours. However, if you train in a fasted state, consuming protein and carbohydrates within 45 to 60 minutes post-workout is important to halt muscle protein breakdown. Read our detailed analysis of post-workout recovery nutrition rules.
How does NutriThaise Journal evaluate and select dietary supplements?
We evaluate supplements strictly based on the International Olympic Committee (IOC) and ISSN consensus tiers. We only recommend Tier-1 compounds backed by reproducible randomized controlled trials (such as creatine, caffeine, and beta-alanine) and require third-party verification from Informed Sport, NSF Certified for Sport, or BSCG to ensure product purity.
What is the relationship between nutrithaisemarilyn.com and the historical clinic?
The domain was historically operated as a private sports nutrition practice in Belém, Brazil between 2021 and 2025. Today, NutriThaise Journal operates as an independent, English-language scientific editorial magazine and publication focusing on sports nutrition and exercise metabolism. It does not provide clinical patient consultations or commercial affiliations with the previous owner. Read more on our about page.