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It’s the fourth Friday of the month—so it’s time for our AMA, where Michael answers your most pressing questions.

We’re answering the following questions from Two Percent readers:

* Can you give me a definitive answer on plant versus animal protein? Is there a practical difference between the two, and how much of each should I get?

* I loved the VO2 test you wrote about on Wednesday, but don’t want to run. Are there any simple ways to test my VO2 that don’t involve running?

* I quit drinking caffeine but work out in the morning and need a boost. How influential is caffeine for performance? Could I use a pre-workout instead?

Why each question matters

* The plant vs. animal protein question.

* Whether plant or animal protein is “better” is a debate that has going on for years. And it’s more important now than ever, with more and more plant protein options on the market.

* But, recently, protein researchers have settled in on how you should approach plant and animal protein for ideal health and performance.

* We’ll also cover an ideal amount of protein for people who want to simplify but stay healthy, and for those who want to optimize for fitness.

* The caffeine question.

* Caffeine is one of the most potent legal performance enhancers.

* But most people use it in a way that takes away its benefits and can even cause.

* We’ll explain how to use caffeine around your workouts to get it’s performance enhancing benefits.

* The VO2 test question.

* Having a way to regularly measure and test your fitness can help you know where you stand, which can guide your exercise decisions in a way that helps you live better and longer.

* We’ll give you five different tests that you can use to estimate your VO2 and how your fitness compares to other people your age.

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