Fitness Focus
THE SMART GUY’S GUIDE TO ULTRA-PROCESSED FOODS
by Dezi Abeyta, RD, Performance Dietitian Let's talk facts, not fear-mongering: food science is one of the greatest tools modern fitness has. And while the term “ultra-processed food” has become a dirty word in wellness circles, these highly processed foods...
BY DEZI ABEYTA If you’re aiming to lean down, yes, you’ll need to track your calories, and stay in a calorie deficit. But no, that doesn’t require painstaking perfection and a food scale for every meal. Instead, all it takes...
How to Get Into a Calorie Deficit in 3 Steps
BY DEZI ABEYTA, RD Whether you're trying to lose body fat, lean out for aesthetics, or improve your metabolic health, one principle almost always applies: you must be in a calorie deficit. But that doesn't mean starving your body, and...
The Safe Protein Powder Buying Guide
BY DEZI ABEYTA, RN In the quest to build muscle and strength, you almost always want a good protein powder. But the supplement industry just isn’t as tightly regulated as you might think. A recent Clean Label Project report, reminded...
BY DEZI ABEYTA, RN Few supplements are as touted these days as branched-chain amino acids. Better known as BCAAs, they’re hyped as a key to muscle growth all across Instagram. But are they that useful? Here’s the reality: If you’re...
Muscle Growth 101: What Really Moves the Needle
BY DEZI ABEYTA You know by now that protein is crucial for effective muscle recovery and growth. And yes, research has shown that, on some level, it’s as simple as hitting the number (1 gram per pound of goal body...
The Three Best Morning Supplements
BY DEZI ABEYTA, RN Few nutritional moments are more critical than your early-morning meal. Handled correctly, this can jumpstart your metabolism and kick your alertness and body into overdrive. And sure, this means plenty of protein and water – but...
YOUR ULTIMATE GOAL-SETTING TIP GUIDE
BY DEZI ABEYTA, RD, AND EBENEZER SAMUEL, C.S.C.S. You know the drill. Every January, you set ambitious fitness and nutrition goals. But weeks into the year, those goals are history. Whether it involves cutting something out of your diet...
Supplements That’ll Help You Build Muscle
BY MIKE ROUSSELL The formula for building muscle is simple: increased calories, weight training, and proper sleep get you to more muscle. But what if you are already doing all of these things and you want faster results? That’s when...
The Ultimate High-Protein Breakfast
BY DEZI ABEYTA Starting your day with a high-protein breakfast is a game-changer for energy, muscle repair, and staying full until your next meal. But that doesn’t mean chugging a protein shake, because there’s a more delicious and easy-to-make option:...
THE ULTIMATE OVERNIGHT OATS RECIPE
BY MIKE ROUSSELL Sometimes, you need a super-efficient meal that’ll give your body the protein building blocks to fuel your goals while still tasting delicious. That’s where this overnight oats recipe (which has long been my go-to breakfast) comes in....
The Most Relaxing Smoothie Ever
BY DEZI ABEYTA In today's fast-paced world, finding ways to unwind and recover is critical to optimizing performance. This smoothie supports those relaxation goals, particularly at night. Packed with a balance of protein, healthy fats, and sleep-enhancing tart cherry juice,...
Add These 5 Stress-Taming Foods to Your Diet
Face it: life can throw a lot at you, and when stress starts to build, you want to ensure you're doing everything you can to keep it in check. One often overlooked tool? Your plate. The foods you eat can...
TRY THIS HIGH-PROTEIN ICE CREAM RECIPE
BY MIKE ROUSSELL Dessert is often seen as the enemy, a giant calorie bomb with no redeeming nutritional qualities. But it doesn’t need to be that way. With a little creativity and a Ninja Creami ice cream maker, you can...
3 CALORIE-SAVING COOKOUT SWAPS
By Mike Roussell, PhD It’s easy to think that heading to a summer cookout means resigning yourself to heavy sauces, creamy salads, and high-calorie beverages. But what if you could have the best of both worlds: Delicious flavors...
THE PERFECT 200-GRAM PROTEIN DAY
By Mike Roussell, PhD Whether you’re chasing more muscle or building toward the most athletic version of yourself, protein is a must, a key driver to both building and repairing your body after training. In general, that means consuming...
THE ULTIMATE BEDTIME PROTEIN SNACK: Chocolate Peanut Butter Mousse
By Mike Roussell, PhD The power of protein is well-known to top athletes: It builds muscle and drives healing from their toughest workouts. But it serves another purpose too: Protein can actually supercharge your sleep. For decades, people avoided eating...
3 Ways to Add Flavor to Healthy Meals
By Mike Roussell, PhD Spoiler alert: healthy foods are rarely synonymous with delicious foods. But no, that doesn’t mean that world class athletes live off only bland chicken breasts and flavorless broccoli mush. The secret to eating for muscle and...