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Should You Drink Chocolate Milk After A Workout For Fast Recovery?

Most runners and endurance athletes are well aware that post-workout recovery nutrition is critical to replenish glycogen stores and support muscle protein synthesis, the process by which muscle damage is repaired. Moreover, having a post-workout drink is also vital for hydration so that you replace fluids lost by sweat and restore electrolytes such as sodium, … Read more

Should You Drink Protein Shakes On Rest Days? 4 Deciding Factors

Protein shakes are popular among both recreational and competitive athletes because they provide a quick, convenient, and often tasty way to provide the muscles with amino acids and calories immediately after a hard workout. But, should you drink protein shakes on non-workout days or only when you work out? Is it bad to drink protein … Read more

9 Tasty Protein Powder Recipes To Boost Your Protein Intake

Most people are well aware of the benefits of eating protein. Protein increases satiety, helping you feel fuller for longer, and it is an essential nutrient for all sorts of physiological functions, from repairing muscles to forming enzymes. Protein powder is a convenient, easy way to boost your protein intake, but it can be hard … Read more

Bulletproof Coffee Recipe: Benefits + Drawbacks of Bulletproof Coffee

It is possible to concoct a different way to prepare or take your morning coffee every single day of the month and still have additional variations to try. Black, a splash of cream, one sugar, with an espresso shot, cold brewed, as a latte, with oat milk, with vanilla creamer, double brewed—the list of possible … Read more

Can You Drink Protein Shakes Without Working Out? The Hard Facts

Protein shakes are surprisingly divisive: people seem to either love them or hate them. Most people associate protein shakes only with meatheads at the gym, avid bodybuilders, or serious athletes training for a competition of some sort, but can you drink protein shakes without working out? Do protein shakes make you gain weight without working … Read more

What To Eat When You Don’t Feel Like Eating – 13 Refueling Ideas For After Your Workout

For many people, the notion of not having an appetite or desire to eat anything sounds like a good “predicament” to be in.  After all, the number of runners trying to lose weight, quell seemingly nonstop cravings or rein in emotional eating probably far surpasses the number of runners who struggle with not feeling like … Read more

High Carb Vegetables: 10 Of The Best

If you are an endurance athlete, you probably know that carbohydrates are the primary source of energy for your muscles during high-intensity exercise. While whole grains are the go-to source of carbohydrates for many runners, it’s also possible to meet your carbohydrate needs entirely on a grain-free diet. Between legumes, fruits, certain kinds of dairy, … Read more

Here’s Your Ultimate 7 Day Meal Plan For Muscle Gain

Building muscle is one of the top fitness goals. Although you can’t underestimate the importance of your workouts on your muscle gains, your diet also plays a huge role in your ability to recover from your workouts and build muscle effectively. A muscle gain diet plan should focus on getting enough total energy (calories), along … Read more

Hungry After A Workout? Here’s Why + How To Tame Your Hunger

As runners, we often focus a lot on pre-run fueling to ensure we have the energy and strength to have a good run without suffering any gastrointestinal distress. With long runs, we also spend a lot of care planning our fueling and hydration strategy for each chunk of miles, ensuring that our glycogen stores stay … Read more

10 Great Low Carb Breakfast Ideas To Fuel Your Day

When following a low-carbohydrate diet, such as the ketogenic one, it can be difficult to come up with low carb breakfast ideas to fuel your day. Many of the most popular breakfast foods are high in carbohydrates. From pancakes to oatmeal and breakfast cereal, toast and bagels to biscuits, no carb breakfast or low carb … Read more

13 Excellent High Protein Breakfasts To Fuel Your Day

People freely throw around the advice that breakfast is the most important meal of the day, but what you eat for breakfast matters just as much as remembering to eat the meal in the first place. If you’re starting your day with toaster pastries, sugary breakfast cereal, or a packaged muffin, you’re not going to … Read more

How to Make Homemade Protein Bars: 7 Yummy Recipes for Runners

Most runners love protein bars. They’re an easy way to refuel after a workout and make for a convenient snack between meals when you’re on the go. But what about homemade protein bars? A couple of decades ago when protein bars hit the sports nutrition market, they were dry, chalky, and borderline inedible. However, now, … Read more