Ava Cowan and James Russo are key members of Team Biolayne, contributing their expertise to the Muscle Growth Podcast, where they explore various aspects of fitness, nutrition, and muscle development, with a special focus on the most important macro nutrient for building muscle - protein!
Ava Cowan
Ava Cowan is a highly accomplished bodybuilder and fitness professional, celebrated for her inspiring journey in health and wellness. Known for emphasizing mental resilience alongside physical strength, Ava shares valuable experiences to motivate others on their fitness paths. Her approach blends evidence-based strategies with relatable insights, earning her respect throughout the fitness community. With countless bodybuilding titles under her belt, Ava truly “walks the walk”—making her insights invaluable to anyone serious about fitness!
James Russo
James Russo is a senior in the Applied Exercise Science program at Springfield College and has recently applied to UConn's PhD program in Nutritional Sciences. He is an ISSN Sports Nutritionist, a natural bodybuilder, and currently serves as a teaching assistant for the Sports Nutrition course at Springfield. James aspires to become a college professor, focusing on the science of metabolism, optimal protein intake, supplementation, and nutritional needs for bodybuilding.
Since July, James has been working closely with Ava Cowan, from whom he has gained invaluable insights into the practical applications of nutritional concepts. He expresses deep gratitude for her mentorship, noting that it has significantly enhanced his understanding of the field.

Together, Ava and James provide listeners with a blend of practical knowledge and scientific insight on muscle growth and nutrition, making their podcast episode an essential resource for anyone interested in optimizing their fitness journey.

In today’s episode, Ava and James dive into a wide range of insights: Some of the topics include:
The shortcomings of RDAs
The importance of replicating studies
Ava and James’ protein intake - their recommendations
The culmination of art and science for bodybuilding
Sustainability and person-centric approach
Protein needs increasing as we age
The 100g bolus intake protein study
Absorption myths of food - you can’t excrete full chickens!
Plant-based diet protein tips

Protein Timing
Meal Frequency
Protein Distribution
Protein Supplementation
Third Party Testing & Quality! GMP / NSF
Whey Types
Concentrate
Isolate
Hydrolyzed
Casein
Vegan
Collagen
General Muscle-Building Recommendations

And so much more! Get ready for a truly informative episode.