Magnesium Glycinate Vs. Citrate: Which Should You Take?
Magnesium glycinate and magnesium citrate are the two most common supplemental forms, but glycinate is generally better absorbed and gentler on the gut. Both raise body magnesium levels effectively, yet citrate’s laxative effect can cause cramping, bloating, or diarrhea in sensitive users. About half of Americans fall short of the recommended daily magnesium intake, prompting many to turn to supplements. Experts recommend 100–200 mg of elemental magnesium per day, with glycinate often the preferred choice for tolerability.
How Much Creatine Should You Take for Brain Health?
Recent studies suggest that taking creatine at doses far above the traditional 3–5 grams—often 10 to 30 grams daily—can increase brain phosphocreatine, potentially enhancing cognition, mood, and resilience to sleep loss. The brain’s blood‑brain barrier limits creatine uptake, so higher circulating levels...
How Eric Lost 45 Pounds & Dropped 25% Body Fat in 9 Months
Eric enrolled in Legion Athletics' body transformation coaching and, over nine months, lost 45 pounds while cutting his body fat percentage from 45% to 20%. The program helped him shrink his waist from 38 inches to 31 inches and develop...
Do You Really Need 1 Gram of Protein Per Pound of Body Weight Per Day?
The long‑standing bodybuilding rule of 1 gram of protein per pound of body weight is being re‑examined after several meta‑analyses suggested a lower threshold of about 0.7 g/lb. Critics point out that the 2018 study’s confidence interval was wide (0.47‑1.0 g/lb) and its...
How John Lost 19 Pounds & Dropped 10% Body Fat in 6 Months
John, a 46‑year‑old frequent traveler with lingering injuries, enrolled in Legion Athletics’ six‑month body‑transformation coaching. Guided by coach Adam, he followed a customized nutrition plan for travel and injury‑friendly workouts, shedding 19 pounds and dropping 10 % body‑fat. His waist trimmed from...
What Happens When You Stop Taking Ozempic?
Clinical trials and recent reviews show that most patients regain the majority of weight lost on GLP‑1 drugs such as Ozempic once treatment stops. The STEP 1 extension found a two‑thirds rebound within a year, while a 2026 Cambridge meta‑analysis reported...
How Lisa Lost 21 Pounds & Dropped 10% Body Fat in 9 Months
Lisa, a busy professional navigating menopause, enrolled in Legion Athletics’ body transformation coaching and shed 21 pounds while dropping her body‑fat percentage from 43% to 33% in nine months. Her coach, Dena, customized nutrition for her hormonal stage, incorporated strategic...
Should You Work Out Less When Cutting?
Cutting requires a calorie deficit, which can impair recovery and performance. However, most lifters—especially those with less than a year of experience—should not automatically reduce workout intensity or volume. Instead, they should focus on proper deloads, sufficient sleep, and eating...
How Connor Lost 20 Pounds & Dropped 10% Body Fat in 4 Months
Connor, a 43‑year‑old tech sales professional, completed Legion Athletics’ four‑month body‑transformation coaching and shed 20 pounds while dropping his body‑fat percentage from roughly 30% to 20%. He also reduced his waist from 38.5 inches to 33.5 inches and gained noticeable...