4 of The Best High Protein Snacks



Protein Power: 13 g per 1 oz. serving

We’re not jerking you around when we say jerky is a snack food that means serious muscle-building business. And what’s not to love about its chewiness factor.

Need to Know: You can now find brands such as Krave that are free of MSG and nitrites.


Protein Power: 8 g per 2 tbsp serving

Though not as trendy as other nut butters like almond, ye olde peanut butter still leads the way in the protein department.

Need to Know: Forget the reduced-fat versions. All they do is replace the healthy fat with not-so-healthy sugar.


Protein Power: 6 g per 2 oz. serving

Nuts like peanuts, cashews, and almonds make for a crunchy way to add more protein and healthy unsaturated fats to your diet.

Need to Know: If you’re watching your sodium intake, look for packages labelled “unsalted”.


Protein Power: 4 g per 1 oz. serving

If you’re jonesin’ for crunchy chips, you’ll be hard-pressed to find a better option than the ones made with protein-rich black beans.

Need to Know: For a high-protein nibble while watching the big game, try making a dip with Greek yogurt and using bean chips as a delivery vessel to your mouth.

On which days should I train?

Always allow at least 48 hours for muscles to recover between strength training workouts. So, if you do a full-body workout on Monday, wait until at least Wednesday to repeat it. Or, if you choose to work only upper-body muscles on Monday, you could do only exercises for lower-body muscles on Tuesday. Just make sure you work different groups of muscles on successive days. And remember, you’ll need to schedule two to three upper-body workouts and two to three lower-body workouts a week.

5 Methods for a Super Charged Athletic Performance

Nutrition plays a huge role in athletic performance. No matter your sport, you’ll be a lot better once you implement these 5 nutrition tips! Nutrition is essential for an athlete’s performance. Whether you’re a beginner or a seasoned vet, your strength, focus, motivation, and endurance can all be improved by good nutrition.


After a tough workout, you’re probably sweating, experiencing muscle tenderness, and you may even be shaking slightly. Because you can feel these workout side effects so intensely, you pay attention to them. But have you ever wondered what’s happening to your internal systems?

During normal metabolism, oxygen is used for energy production. In the process, the majority of oxygen consumed is attached to hydrogen to form water. However, a small percentage of oxygen is not completely reduced, leading to the production of reactive oxygen species (ROS). These little rascals are better known as free radicals.

Combat these performance-damaging effects by consuming foods rich in vitamin A, vitamin C, and vitamin E, which contain antioxidant properties. Furthermore, lower levels of oxidative stress have been reported after beta-carotene and selenium use. You can get your daily serving of antioxidants in dark leafy greens, as well as a variety of fruits and vegetables. Some of the best choices are blueberries, sweet potatoes, red peppers, tomatoes, and broccoli. Looking for something to sip on? Green tea is chock-full of flavonoids, namely catechins, which are strong antioxidants.


Carbohydrates are your body’s preferred energy source during high-intensity, anaerobic exercise. When you’re training or playing hard, you want your body to produce and use energy as quickly and efficiently as possible. That’s why it’s vital that you eat carbohydrates. The primary role of protein is building muscle, bone, skin, and other tissues, so if you rely solely on protein for energy, other systems and tissues will suffer. Replacing nutrients soon after you train will help your body restore glycogen and help with recovery. The better your body is at recovering, the more prepared you’ll be for your next practice, game, or event!


Healthy fats are essential for athletic performance as well as your overall physical and mental health. Fats give you energy, help your body absorb vitamins and minerals, control inflammation, and keep your skin and hair healthy, just to name a few benefits. The bottom line is that your body needs fat to work properly, so removing it from your diet is unhealthy and can be dangerous. Our bodies require two essential (must get from food) fatty acids: omega-3 and omega-6. These essential fats help regulate your body’s inflammatory response to exercise. Most people consume more omega-6 than omega-3, which is normal and healthy. But, a huge imbalance can be damaging. Therefore, it’s not a bad idea to supplement your diet with a little more omega-3. You can find it in flaxseed, soybean, cod, sardines, salmon, and walnuts.


When you wake up in the morning, your blood sugar is already low. That means that your body is without much available immediate energy. If you’re already running on fumes, how do you expect to perform? Eating a balanced meal of carbs and protein, like a slice of whole-wheat bread and a couple of eggs, before you work out can help you feel more energized and focused. This may mean that you have to get up a little earlier than you like, but how you feel while you’re training will be well worth it.


Iron is part of hemoglobin, a protein found in blood. Hemoglobin is responsible for transporting oxygen to every cell in your body. Iron is also a critical part of myoglobin, a protein found in muscles that accepts, stores, transports, and releases oxygen. Iron plays an essential role in building a healthy immune system as well as aiding in the release of energy from cells. Although iron has a very important role to play in your body, many athletes are iron-deficient. It’s especially noticeable in women, vegetarians, and adolescent athletes.

Iron is an essential nutrient, meaning it must come from food. The best sources for iron come from animal proteins, especially red meat. However, you also can obtain it from non-animal sources such as broccoli, lima beans, kale, and even supplements. Although these sources are considered non-heme—meaning iron is not attached to the heme protein—and are not as readily absorbed in the body, consuming with a vitamin C-rich food or drink can increase absorption. The RDA for men is 8 mg per day; for women and vegetarians, up to 18 mg per day. If you’re feeling sluggish during your workouts, you may want to increase your intake, as iron can be lost during intense exercise via sweat and damaged red blood cells.

Best 8 Brain Boosting Fitness Foods

Here listed are 8 brain boosting foods for the fitness-minded gym addict. Have you ever shown up at the gym and pondered what to do that day? If so, maybe it’s time to fortify your diet with an arsenal of foods with proven brain-boosting powers. Indeed, mounting research is showing that various nutrients found in certain foods and drinks can help give you an edge. After all, lifting those heavy weights requires mind over matter.So feed your brain by adding these items to your clean-eating program for a mental focus that’s as sharp as the cuts on your body.


Hey Einstein, eat more sunflower seeds and other vitamin-E-rich foods. A number of studies have linked higher intakes of vitamin E with improved brain functioning. Case in point: A paper published in the “Neurobiology of Aging” discovered that people with higher levels of vitamin E were up to 15 percent less likely to suffer cognitive impairment. As a potent antioxidant, vitamin E can protect brain membranes from the oxidative damage inflicted by free radicals. Sadly, though, scientists at Tufts University determined that a mere 8 percent of men and 2.4 percent of women are meeting their vitamin E requirements, making it one of the most deficient nutrients in the American diet.


Over the past couple of decades, vitamin D has become the darling nutrient among nutrition researchers, and it’s the real deal. This sunshine vitamin has been shown to offer protection from a number of maladies, and mental decline is one of them.

A recent study published in the journal “Neurology” reported that subjects with poor vitamin D status experienced increased mental decline over the 4.4-year study period compared to their counterparts with sufficient levels of vitamin D.3

It appears that our brains require vitamin D for a variety of functions, including nerve signalling. The current daily adult requirement for vitamin D is 600 IU, and a two-ounce serving of budget-friendly canned sardines delivers about 150 IU.

For the health of your brain and other areas of your body, it’s a good idea to also take a daily vitamin D supplement, especially during the winter months when vitamin D production from the sun diminishes greatly.


Eggs—more specifically the yolks—are your go-to source for choline. Though choline doesn’t get much ink, this essential nutrient is a known precursor for acetylcholine, a neurotransmitter involved in cognition and memory. So if you regularly forget where you put down those dumbbells, make sure to get cracking. Further, a Swiss study found that eating a breakfast that includes protein-rich foods such as eggs can enhance mental performance during the morning, possibly by improving blood-sugar numbers.


It’s midafternoon and you’re brain is fogging over, so brew up a steamy mug of yerba mate tea for a mental boost. Research has shown that yerba mate—an herbal tea gleaned from a South American plant, and the national drink of Argentina—may enhance short-term brain power.6

How? Well, it’s likely that naturally occurring stimulants in yerba mate such as theophylline work to crowd out the brain neurotransmitter adenosine, which acts as a central nervous depressant and thereby promotes fatigue.

The benefit of using yerba mate for a jolt of energy is that it doesn’t bring about the jitters in those who are susceptible to this unwelcome side-effect from drinking coffee. You can find loose-leaf or bagged yerba mate at many health-food shops or tea-focused stores.


If you’re suffering from a case of the winter blues that makes you want to hibernate on the couch rather than get busy on the gym floor, be sure to go fish. Studies suggest that higher intakes of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that are present in salmon—as well as other fatty swimmers like sardines, sablefish, mackerel, and rainbow trout—can help fight off motivation-sapping depression. These mega-healthy omega-3 fats help regulate certain brain neurotransmitters such as serotonin and dopamine that play a role in mood. Omega-3 also works to reduce inflammation in the brain, which can lessen psychiatric disturbances.


When it comes to brain health, red means go. Scientists at Wake Forest University determined that naturally occurring nitrates in beets and beet juice can increase blood flow to the noggin, which may help to improve mental performance and help combat cognitive decline.

The tastiest way to eat these flushed gems is roasted in the oven, but beet juice, which is particularly chock-a-block in nitrates, can be whizzed into protein shakes. You’ll also find nitrates in spinach.


When crunch time comes, don’t forget to nosh on a handful of walnuts. Scientists at Tufts University discovered that a diet rich in walnuts may improve brain power, thereby making it easier for you to remember this list of brainy foods. A synergy between the polyphenol antioxidants and omega-3 fatty acids in walnuts might be at work here to keep you as sharp as whip.


Here’s why fitness buffs of the fairer sex shouldn’t have a beef with serving steak for dinner. A study published in the “American Journal of Clinical Nutrition” found that women with healthy iron levels performed better on mental tasks and completed them faster than did those with poor iron status.

Iron helps transport oxygen throughout the body, including to the brain, which needs oxygen to function properly. Female athletes are particularly susceptible to iron deficiency because of monthly menstrual blood loss and poor intakes. Beef remains a stellar source of a highly absorbing form of iron, but consider splurging on more nutrient-dense grass-fed cuts.

How often should I do strength training?

Initially, it’s best to do strength training two to three times a week. The fastest gains are made in the first 4-8 weeks; after that, expect gains to slow somewhat. Once you finish the first stage of training (12-16 weeks), you can keep working out 2-3 times a week if you would like to make further gains. Or you can step down your strength training to twice or possibly even once a week to simply maintain the gains you have made.


Eating fiber-rich foods gives you a sense of fullness. On the other hand, eating low-fiber refined carbohydrate foods leaves you feeling constantly hungry. Here’s what happens: Eating too many refined grams of carbohydrates often times increases insulin to such a high level in overweight individuals that more glucose, or sugar, becomes available to the cells than the body needs for energy. The excess glucose gets turned to fat. Consequently, blood sugar goes down because the glucose is going into the body’s cells as fat. And when your blood sugar begins to drop, you feel hungry.

This cycle may help explain why sugar seems to have an addictive quality and why carb-rich meals may lead to excess weight. Bottom line: Don’t overload your stomach with low-fiber refined carbs. It quickly spikes insulin levels which is the key to unlock the cells so sugar can go in. Not good if you are just going to lay around or sit still for a long period of time.

Key Benefits of Strength and Power Training

Even if you exercise regularly, strength training is probably not part of your regimen. Only 16% of Americans engage in this activity. Wow! If you have never lifted weights in your life, and clearly most people haven’t, why should you start now? Whether you’re 50 or 85 years of age, it’s always the best idea to get started. MUSCLE TISSUE, BONE DENSITY, AND STRENGTH ALL DWINDLE OVER THE YEARS. SO, TOO, DOES MUSCLE POWER. These changes open the door to falls and debilitating fractures and compromise your ability to live an independent life. I BELIEVE STRENGTH TRAINING IS THE MOST EFFECTIVE WAY TO SLOW AND POSSIBLY REVERSE MUCH OF THIS DECLINE. Along with proper nutrition of course.

It delivers other benefits, too. Strong muscles lighten the heart’s workload. Regular strength training workouts can boost HDL (good cholesterol) and help prevent diabetes by improving blood sugar control and countering insulin resistance (which causes blood sugar levels to get too high). When done properly, strength training builds muscles that protect the knees and joints from injury. If you’re among the millions of Americans with arthritis, these exercises can ease stiffness and pain and improve range of motion.

Strength training also burns off unwanted pounds and replaces fat with muscle. This lowers your risk for developing many health problems, including heart disease, diabetes, and osteoarthritis. By putting stress on your bones as well as your muscles, strength training activates bone-building cells and lays down extra calcium. It’s the only type of exercise that targets the very sites most likely to sustain fractures from osteoporosis—the bones of the hips, spine, and arms.

Strength training can help people of all ages. It’s truly never too late to start. STUDIES HAVE SHOWN THAT JUST 10 WEEKS OF WEIGHT WORKOUTS CAN DRAMATICALLY IMPROVE STRENGTH, MOBILITY, AND AGILITY IN MEN AND WOMEN IN THEIR 70’s AND 80’s. Unlike activities that require only a pair of walking shoes, strength training appears to call for equipment and expertise that may at first seem daunting. But that’s not the case! You can build strength with just your body weight and inexpensive free weights if you like.

I Dare You…

Do this for 21 days!

No candy

No cake

No chips

No white bread

No fast food

No chocolate

No ice cream

Do this for 21 days!!

These are all luxuries that only add to your waistline and every line on your body. Eat natural foods, foods that don’t need processing or foods that come out of a box.

“The Dirty Dozen”

The Dirty Dozen” fruits and vegetables you should always buy organic.

Eating fresh produce is the best way to obtain the nutrients that support optimum health, but the pesticides used on many crops remain a major health concern. By choosing organic foods, you can reap the health benefits of fruits and vegetables without exposing yourself to potentially harmful chemicals. Pesticides present real health risks, particularly to children and those with health concerns. The toxicity most commonly associated with pesticides in animal studies include disruptions in the normal functioning of the nervous and endocrine systems, and increased risks of cancer. Here below is the list of the 12 fruits and vegetables you should always buy organic:

Apples, Strawberries, Grapes, Celery, Peaches, Spinach, Bell Peppers, Nectarines, Cucumbers, Cherry Tomatoes, Snap Peas, Potatoes, Hot Peppers, Blueberries.