Focuses on the consumption of food and its impact on health. It covers healthy eating habits, balanced diets, meal plans, specific diet types (like keto or vegan), superfoods, weight management, and nutritional advice.
That creamy, delicious banana might be sabotaging the health benefits of your morning smoothie. A groundbreaking new study reveals that adding a single banana can reduce your body’s absorption of heart-healthy flavanols by a staggering 84%.
But before you banish bananas for good, the real takeaway is more nuanced. It’s not that bananas are bad; it’s that smoothie combinations are a science. Depending on your health goals, your fruit choices can make or break your drink’s nutritional power.
The Enzyme to Blame: Polyphenol Oxidase (PPO)
Published in the Food & Function journal, researchers from the University of California, Davis, pinpointed the culprit: an enzyme called polyphenol oxidase (PPO).
You’ve seen PPO in action; it’s what causes bananas, apples, and other fruits to turn brown when exposed to air. In your smoothie, this enzyme doesn’t just affect color; it actively breaks down the precious flavanols before your body can absorb them.
Flavanols are bioactive compounds celebrated for their profound benefits to heart and brain health.
How the Study Unfolded
To get practical, real-world results, lead author Javier Ottaviani and his team designed a simple test:
Participants drank a smoothie made with banana (high in PPO).
They drank another smoothie made with mixed berries (low in PPO).
For a baseline, they also took a pure flavanol capsule.
By analyzing blood and urine samples, the researchers could see exactly how much flavanol was absorbed.
The “Shocking” Result
The finding was dramatic. The banana smoothie led to up to 84% lower flavanol levels in the body compared to the control.
“We were really surprised to see how quickly adding a single banana decreased the level of flavanols… This highlights how food preparation and combinations can affect the absorption of dietary compounds.” — Javier Ottaviani, Lead Author
The Verdict: Should You Stop Adding Bananas?
Not necessarily. This isn’t a call to eliminate bananas, which are packed with potassium, fiber, and energy-boosting carbs.
Instead, it’s about intentionality. Ask yourself: What is the primary goal of my smoothie?
If your goal is to maximize flavanol intake for cardiometabolic health, skip high-PPO fruits like bananas and apples. Combine flavanol-rich foods (like berries, cocoa, green tea) with low-PPO fruits like pineapple, mango, oranges, or citrus.
If your goal is quick energy, muscle recovery, or digestive health, the banana remains an excellent, nutritious choice.
“Bro-science” has long claimed animal proteins are essential for serious gains. This seems to make sense when you consider that foods like beef, chicken, and eggs deliver a dose of protein and an amino acid profile that, on paper, is superior to what you would get from a can of beans. For this reason, the common belief is that feasting mostly on plants is a recipe for deflated pecs.
Well, the latest research suggests that we can forgo the steak and whey and still pack on more lean mass. Reassurance that those choosing plant-based diets can reach their fitness goals without compromise.
Some of the best data to date regarding plant protein and muscle-building comes from a recent trial published in the journal Medicine & Science in Sports & Exercise. It enrolled 40 young adults and randomized them to either a vegan or an omnivore diet. The study participants performed three weightlifting sessions over nine days, and, importantly, researchers provided all their meals to them. Both groups consumed the same amount of protein daily (roughly 1.1 to 1.2 grams per kilogram of body weight).
Studies that provide participants with their meals are more accurate because they don’t rely on self-reported intake, which is notoriously inaccurate. At the end of the study, scientists biopsied the participants’ muscles, which allowed them to determine rates of protein synthesis. Results showed that the anabolic action of animal versus plant-only dietary patterns were similar as demonstrated by similarities in myofibrillar protein synthesis rates.
An outcome that contradicts long-held beliefs about animal protein superiority with respect to packing on more muscle. The study authors did note that resistance exercise may have enhanced the anabolic response to both dietary patterns, potentially eliminating quality differences between animal and plant proteins that might exist in people who are not training.
Historically, one of the main reasons that people believed plant protein was inferior was based on results of studies that analyzed the impact of a single meal, or a single protein (i.e., whey vs. pea), over a period of just a few hours. Improved studies such as this look at the whole dietary pattern over several days.
The researchers also tested whether protein distribution throughout the day mattered when it came to muscle protein synthesis. Half the participants in each diet group consumed their protein in three uneven meals (10%, 30%, and 60% of daily protein), while the other half spread their protein intake evenly across five meals (20% each). The study found no significant difference in muscle-building between these approaches. Simply put, whether participants ate animal or plant proteins, and regardless of how they timed their protein intake, their muscles produced new proteins at similar rates.
The study also took a look at psychological well-being and found that participants on meat-containing omnivorous diets reported greater feelings of pleasantness, while those on plant-only diets reported higher energy and lower tiredness.
It is worth noting that the study was conducted over a relatively short period (9 days), so long-term effects remain unknown. You can infer only so much from a shorter study, which didn’t measure muscle growth or changes in strength. Future research should track muscle and strength growth changes over several weeks in a population with a wider age range.
Some Take-home Messages from This Research
Yes, you can build just as much muscle on a plant dominated diet as long as you consume enough total protein. This study suggests that 1.2g per kilo body weight can instigate muscle growth, but other research suggests that going up to at least 1.6 grams is most beneficial. This is especially true as we age and our anabolic response to amino acids is diminished.
We need to fret less about certain plant foods having a worse amino acid profile than animal foods as long as a variety of plant-based proteins are consumed in a day to get all the amino acids needed and the necessary amount of total protein.
Precise protein timing and distribution don’t appear to be critical for muscle-building. In other words, if you decided to consume 80% of your protein at a single meal that would be fine as long as it’s part of a dietary pattern where enough total protein is taken in.
Exercise, and particularly resistance training, appears to enhance the body’s ability to use plant-based protein most effectively, minimizing differences between animal and plant sources. If someone was sedentary, there is a chance that animal-based protein would be more effective at maintaining lean body mass. But you can’t just eat heaps of protein without forcing your muscles to progressively work harder and expect to pack on muscle.
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Protein PackPlant Based Power
In general, meat is more protein dense, so you can end up eating significantly more calories to get the same amount of protein from plants. This is why, if you want to eat mostly plants, you need to make sure to include some options that provide more protein for fewer calories. That way you can get all the amino acids you need to maximize muscle growth without going into a calorie excess. Anyways, there are only so many beans a person can eat before their gut explodes.
These plant-based foods make it possible to get 0.72 grams of protein per pound of body weight, a widely accepted figure to hit to optimize training adaptations. This equals 130g of protein for a 180 pound person.
Protein remains buzzy, with self-optimization gurus and bona fide nutrition experts alike sharing the best sources of it, and tips to ramp up intake. Why the hoopla? Because it wears several hats when it comes to how our bodies run and look. Your muscles are built of the stuff. And getting enough protein is important for making meals more filling, which is vital for putting the brakes on overeating and unhealthy snacking.
So, yes, protein is super important. But before you start dumping protein powder into everything, you should know there are other ways you can go bigger on this macro throughout the day that are way easier than you think. It’s all about adding some high-protein items to the foods that you already eat. Meal and snack upgrades that will also help you net a greater diversity of other essential nutrients. Besides, protein is best consumed on a regular basis throughout the day, as well as soon after exercise.
Ready to pump up the protein to stay buff? Here are the protein hacks you need in your life.
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Salads: Add Roasted Chickpeas
Crispy chickpeas are an easy way to add crunchy texture to a bowl of greens along with a hit of dietary fiber and plant-based protein. An ounce serving of roasted chickpeas contains about 6 grams of fiber and protein. That will make your salad even more of a nutritional powerhouse and more capable of supporting gut health and muscular repair and growth if you’ve been training hard.
Roasted chickpeas also contain a range of other important nutrients including iron, folate, and magnesium. You can try making a batch of your own roasted chickpeas in the oven, which is a bit of a pain, or press the easy button and turn to a store-bought option such as Biena, which has a range of tasty flavors.
Pro tip: These crispy legumes are also a great addition to trail mix.
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Rice: Add Edamame
Edamame is the term for steamed soybeans in their unripened form with a fresh, slightly nutty flavor. A half-cup serving of these verdant legumes provides an impressive 8 grams of protein and 4 grams of fiber, plus plenty of folate, vitamin K, and magnesium. That makes them a nutritious, muscle-friendly addition to any cooked grains including rice and quinoa.
The preponderance of evidence suggests that adding soy protein to your diet can aid in building lean mass. They are also a smart addition to salads and soups. Or Google “edamame hummus” and get blending. You can find bags of shelled frozen edamame in most grocery stores. To prepare edamame, simply add the frozen beans to a pot of boiling water and cook for just a couple of minutes.
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Pancakes: Add Peanut Butter Powder
Consider this nutty powder a low-calorie solution to infusing your weekend pancakes with a welcomed peanut butter flavor. Powdered peanut butter is made from whole roasted peanuts that have been pressed to remove most of the oil and then the remaining nut particles are ground into a fine powder. What you’re left with is a more protein-dense product with significantly fewer calories than the creamy spread.
Each 2 tablespoon serving of PB powder will boost your morning flapjacks with 7 grams of protein. You can substitute up to 1/3 of the regular flour in your standard pancake or waffle recipe with peanut butter powder for a stack that packs in more protein. It can also be stirred into oatmeal and blended into protein shakes. This is stuff you want in your pantry. There are several options for peanut butter powder with Naked being one of the best.
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Oatmeal: Add Boxed Egg Whites
Most of the flavor in eggs comes from the yolks, so adding just the liquid whites won’t result in eggy-flavored oatmeal but will certainly bolster protein numbers. Those ultra-convenient boxed egg whites deliver at least 5 grams of protein in a 3 tablespoon serving. (They’re treated with mild heat to eliminate pathogens). Pure egg whites are widely considered to be one of the most bioavailable and digestible sources of protein. That means your muscles love them. And because boxed egg whites are pasteurized, you can also safely add them to things like smoothies and salad dressing increase the protein content. You can find boxes of pure egg whites in the dairy section of most grocers.
To make protein oats, place 1/2 cup rolled oats, 1/2 teaspoon cinnamon, and a pinch of sea salt in a pot. Add 3/4 cup water or milk and stir to combine. Simmer over medium-high heat for 6 to 7 minutes, or until all the liquid has been absorbed. Pour in ¼ cup additional milk or water and 1/4 cup liquid egg whites into the oats and stir consistently for about 2 minutes. Stirring will keep the egg whites from scrambling and turn into a thick, fluffy consistency instead. Add any desired toppings.
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Toast: Add Ricotta Cheese
Peanut butter isn’t the only creamy thing you can spread on your breakfast toast. Not just for lasagna, ricotta cheese also works as a delicious spread for bread and can embrace all sorts of sweet and savory toppings including berries, jams, chopped nuts and even smoked fish. It’s not just your taste buds that will benefit, your muscles will too: ricotta is especially rich in whey protein, widely considered the most effective type of protein at stimulating lean body mass growth. A quarter-cup of part-skim ricotta has roughly 7 grams of top-notch protein. To upgrade your morning toast, spread on peanut or almond butter, followed by ricotta cheese and then your favorite jam or jelly.
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Scrambled Eggs: Add Smoked Mussels
Located alongside canned tuna at the supermarket, be sure to pick up a few tins of oft-overlooked smoked mussels to elevate ho-hum scrambled eggs to new heights. These sustainable gifts from the sea provide an extra shot of briny protein, about 15 grams per tin, and are a world class source of vitamin B12, which is vital to proper nerve functioning. So there is indeed a sunny side to adorning your scrambled eggs with a few mussels to show your, well, muscles some love. I also add them to salads for a no-cook protein boost and scatter them over slices of pizza.
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Protein Shakes: Add Ultra-Filtered Milk
Think of this as milk on steroids and a stellar base for your post-gym blender drinks. Ultra-filtered milk is made through a process called ultrafiltration, which is a process that separates milk components according to their molecular sizes. This filtration process alters the composition of the milk since the water and lactose are separated from other components of the milk. In the end, the milk ends up being more concentrated in protein while lower in lactose.
A cup of regular 2% milk has 8 grams of protein, whereas the same amount of the ultra-filtered dairy supplies 13 grams. A 60 percent protein spike makes this next-level milk a worthy splurge. It also tends to have more calcium and vitamin D. Fairlife is a reliable brand of ultra-filtered milk to blend into your smoothies or to float your cereal in.
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Broccoli: Add Hummus
There is nothing wrong with drizzling olive oil over your cooked veggies like steamed broccoli, but to bring some more protein to the table consider adorning them with a creamy hummus sauce. Made from blended chickpeas, hummus contains about 3 grams of protein in a 2 tablespoon serving. That’s not a huge amount, but every bit counts and it will undeniably make vegetables more desirable to eat, which alone is something to celebrate. To make a veggie topper, whisk together 1/4 cup hummus, 1 tablespoon olive oil, and 1 tablespoon fresh lemon juice. Including items like fresh thyme and smoked paprika makes it even more special.
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Yogurt: Add Hemp Seeds
While they may be small, hemp seeds pack a powerful nutrient punch and might be the best thing to sprinkle over yogurt, salads, and oatmeal that you aren’t using. Just 3 tablespoons of hemp seeds (also called “hemp hearts”) deliver an impressive 10 grams of plant-based protein, along with a sizable dose of heart-healthy unsaturated fatty acids. That is more protein than most other seeds and nuts. The protein contained within hemp seeds has been determined to be “complete” since it contains a full arsenal of essential amino acids in useful amounts, a somewhat rarity in the plant kingdom. This makes the healthy seeds useful for helping build-up your physique. Their flavor is reminiscent of a love child of pine nuts and sunflower seeds so, yes, very tasty. Two go-to brands we recommend are Manitoba Harvest and Nutiva.
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Chicken: Add Cottage Cheese Sauce
Yes, it’s packed with protein, but often chicken can be as exciting to eat as a bag of sawdust. Not so if you drape it in a good sauce, especially one that makes the meal even more of a protein powerhouse. Cottage cheese is known as being a protein heavyweight, and rightfully so as it supplies at least 12 grams of protein in a 1/2 cup serving. An amount that can be more than Greek yogurt. Other nutritional highlights include phosphorus, selenium, and vitamin B12. And it blends up into a delicious sauce for cooked meats including chicken and salmon.
In a high-speed blender or food processor, combine:
1/2 cup cottage cheese
1/2 cup jarred roasted red pepper
1/2 tsp garlic powder
1 tsp lemon zest
1/2 tsp dried thyme
1/4 tsp salt
Blend on high until completely smooth and creamy. Smoother your meat in it.
Counting calories has long been understood to offer the best chance of maintaining a healthy body weight, but many people find it difficult to sustain this approach. Fortunately, a new study by researchers at the University of Surrey in England has found that the far less complicated method of cutting carbs can offer similar benefits.
The study, published in the European Journal of Nutrition, showed that low carb diets, regardless of calories, let to better metabolic markers and superior handling of high-fat meals including a reduction in circulating triglycerides, the type of fat that is associated with heart disease.
How was the study carried out?
Overweight or obese participants aged between 20 and 65 were given three different diets to follow:
Meals including carbs (55% of total energy)
Meals with low carbs (50g)
Calorie restricted meals with low carbs (50g)
George Rudy
What were the results?
“We found that by simply restricting carbohydrates, without enduring extreme calorie restriction, we can reap the metabolic effects associated with short-term fasting,” said Dr Adam Collins, co-author of the study and Associate Professor of Nutrition at the University of Surrey. “This suggests that periodically reducing our carbohydrate intake could be a more accessible and sustainable way for people to manage and improve their metabolic health.”
Indeed, the data showed that even just one day on a low carb diet brought metabolic benefits, including increased fat burning capability and a lower blood sugar level following meals. The low carb approach also led to an improved insulin balance. The findings suggest that low-carb eating, even in brief doses, may be a powerful tool for enhancing metabolic function and supporting fitness goals like weight loss and improved energy. “This research offers a promising new perspective on dietary interventions for metabolic health and could have an impact on managing conditions such as type 2 diabetes, heart disease and obesity,” concluded Dr Collins.
So, next time you’re tempted to reach for the rice or pile on the pasta just remember that skipping carbs could be a smarter choice. While calorie counting can feel like a full-time job, simply dialing back your carbs—even for a day—can deliver impressive results with far less math.
Most of us, no matter how healthy we try to eat overall, have a soft spot for fast food occasionally. For some, it’s fried chicken nuggets dipped in mystery sauce, while on other occasions it’s hard to resist the temptation for a few slices of glistening pizza or a double-decker burger with sketchy but oh-so-tasty toppings.
Nobody is immune from greasy fries lust. Cheap, convenient, undeniably delicious, and rich in nostalgia are these guilty pleasures. But it’s also true that almost universally they are nutritional train wrecks that will derail your fitness and health goals if you give in to cravings or cooking laziness too often.
When we think of eating healthy, fast food shouldn’t be the first thing to come to mind. Frequent consumption of ultra-processed food typically dished out by fast food outlets has been linked to poor health and shortened lifespan. A major concern is that frequent fast food consumption is associated with a lower overall diet quality by raising the intake of calories, fat, and sodium while decreasing the consumption of important micronutrients such as magnesium and calcium.
So, yes, even if you spend more time in the gym than on the couch it’s a good idea to dial down your fast food intake. But now for some good news: It’s not all complete doom-and-gloom when it comes to fast food and occasionally skipping the dishes in favor of dining à la drive-thru doesn’t necessarily mean you’ll have to book a meeting with your cardiologist. The key is to know how to decode menus to target your most nutritious choice.
Sticking to your nutrition goals while eating at a fast-food chain can be challenging, but it’s possible—especially when you choose these better-performing dishes from today’s most popular chains that don’t taste all healthified. Happy meals, indeed.
Chipotle’s mix-and-match style makes it easy to cater your meal to your nutrition ethos and taste buds. We used their nutrition calculator to build the ideal muscle-building burrito bowl: chicken, brown rice, pinto beans, tomatillo-green chilli salsa, fajita veggies, and romaine lettuce. This comes out to an impressive 45 grams of protein and 12 grams of fiber. The macro balance makes this power bowl a great recovery meal.
Known for its iconic Blizzards, cones, and savory burgers, Dairy Queen is a popular fast-food restaurant option whether you’re looking for a quick sugar fix or a full drive-thru meal. While most of the menu is a nutritional landmine, their crispy fish sandwich is a reasonable choice when you aren’t there just for a brain freeze.
A good portion of lightly coated Alaskan Pollock is adorned with a tangy tartar sauce. It’s a nice alternative to the standard burger. Still want something sweet? The classic vanilla cone is your best bet that won’t send your blood sugar on a Rocky Mountain high.
Since its humble beginnings in the sixties as a single store, Domino’s has grown into the largest pizza chain in the world. Warm pizza delivered to your door at an affordable price point. Most pies at the chain go overboard on calories, fat, and sodium, but some including this veggie-heavy one are better performers.
Each slide is piled high with an array of veggies like mushrooms, baby spinach, onions, and tomatoes. A blend of feta, provolone, and mozzarella cheeses is delicious and helps give the pizza decent protein numbers. Remember that Domino’s is good about special requests so you could ask to add chicken to go bigger on protein. It’s high in sodium, so go easy on the salty food elsewhere in your diet.
If you’re screaming, “Yo quiero Taco Bell,” this taco is the way to go. The new(ish) Cantina Chicken Soft Taco is an elevated soft taco that tastes more like something you’d pick up from, well, a Mexican cantina than a fast food restaurant like Taco Bell.
Slow-roasted chicken, shredded purple cabbage, pico de gallo, soft white corn tortillas, and avocado sauce come together for a hand-held meal that tastes fresh and healthy. Two tacos give you a solid amount of protein without going overboard on calories and saturated fat. Order up a side of black beans for an added dose of protein and fiber.
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Wendy’s
Apple Pecan Salad with 1/2 Packet Pomegranate Vinaigrette
Sure, this famous restaurant, named after founder Dave Thomas’ daughter Melinda Lou “Wendy” Thomas, has its fair share of calorie-laden square-shaped burger options, but the menu provides a few less troublemakers to choose from. That includes this fall-inspired salad made with a combination of chicken breast, apples, dried cranberries, roasted pecans, and blue cheese.
It’s hard to argue with the 32 grams of protein for a fast-food salad so you’re not left pondering “Where’s the Beef?” Overall, the salad is a great balance of sweet and savory. While the saturated fat and sodium are on the higher side, it can still fit into your daily meal plan by choosing other foods lower in these for the remainder of the day. Dousing the salad in only half of the pomegranate dressing will save you a noticeable amount of added sugar. Some of the sugar in this salad hails from what is naturally occurring in apples and cranberries.
Americans love their chicken, so much so that on average every person eats about 100 pounds of the meat each year. This is why it should be no surprise the chicken-centric Chick-fil-A is a popular go-to for fast-food diners, even if it is the only place that remains closed on Sundays. The restaurant maintains consistency by selling the same chicken sandwiches, nuggets, wraps, and strips at all its locations.
The sole wrap option on the menu contains lettuce, shredded cheese, and grilled chicken breast enveloped in a flaxseed flatbread. Read: pretty wholesome and jam-packed with protein and fiber. The best option when you want something a little more substantial than their plain nuggets or salad.
But where this wrap can fall off the rails is if you get it with the recommended avocado lime ranch dressing, which adds a whopping 310 calories and 32 g of fat to the nutrition total. Instead, request the much more nutritionally humble honey roasted barbecue sauce. (These nutrition numbers are calculated making this swap.) To up the nutritional ante of your meal go ahead and order the kale crunch side salad that contains a generous amount of the nutrient-dense leafy green.
Kentucky Fried Chicken guarantees you finger-lickin’ good chicken, but it never said anything about nutrition. Truth is, the majority of KFC options are not anywhere near healthy and that it’s fairly difficult to find nutritious options on the menu, especially since they no longer consistently offers any grilled chicken options. The menu is dominated by all things fried. Though the chicken is, yes, fried, the smaller portion size of the crispy KFC Little sandwich keeps calories, saturated fat, and sodium under control. My suggestion is to order two sides with this—the green beans (25 calories) and sweet corn (70 calories) to add much-needed veggies and fiber to the meal.
If you love pancakes, odds are you’ve made a trip to IHOP. (It is the International House of Pancakes, after all.) Of course, pancakes the way IHOP makes them—a plate full of white flour and sugar—aren’t necessarily the healthiest food. This veggie-rich, higher-protein omelette is a much better pick for building muscle and shrinking the gut than a stack of flapjacks doused in sugary faux maple sauce. Avocado adds healthy fats and a fruit salad gives you antioxidants and extra fiber.
The softness of bread, the lively sauces, and the unlimited array of toppings make Subway a sandwich lover’s dream. Subway does make it a little easier to eat well, but some sandwiches on its menu are a better choice than others, including this beauty. This hand-to-mouth meal provides a good macro balance and the juicy rotisserie-style chicken is more delicious than the standard deli cut meat. Requesting a delicious spread of creamy smashed avocado (available at many locations) adds quality calories in the form of healthy fats and boosts the fiber count.
Having at least two servings of avocado per week was associated with a 21% lower risk of a heart attack, compared with little or no consumption, researchers reported in the Journal of the American Heart Association. This heart health benefit was particularly strong when the calories from nutrient-dense avocado replaced the calories from less nutritious margarine, processed meats, butter, and cheese. The sodium content of this sub is also lower than most other menu options. As always when ordering a sub make sure to go bigger on the veggie toppings.
Home of the Whopper, Burger King has become a fast-food behemoth synonymous with towering, flavorful burgers. And, despite the heavily marketed burgers with cheese, bacon, and three patties, there are a few menu options that won’t leave feeling so heavily weighed down. That includes this plant-based version of the iconic Whopper that has less saturated fat and none of the cholesterol found in the traditional version.
It’s also packed with protein, and, yes, research shows quality plant proteins can be just as helpful in getting you jacked. You can request to hold the mayo to trim down the fat and sodium numbers. Still want the beef? Opt for the Whopper Jr. or the humble Hamburger. Overrun by fries and onion rings, the side menu is bleak meaning your best choice here is the applesauce – a bit boring but less of a calorie bomb.
While many, and rightfully so, will argue that Panda Express isn’t exactly authentic Chinese cuisine, let’s face it—sometimes the stuff just hits the spot. This gift from the wok won’t tank your healthy eating goals. The Chinese takeout stalwart is the winner when it comes to protein options on the menu. Sorry orange chicken fans. That’s because plenty of lean chicken breast is marinated in a teriyaki sauce and then grilled to deliver an optimal protein amount to build muscle and keep you satisfied.
It’s this tasty sauce that gives the dish its sugar, but since it is soy-based the amount of sugar is reasonable as is the quantity of sodium—it’s oh-so hard to keep sodium numbers in check when noshing on fast food. Since the chicken is served on its own, fiber is nowhere to be found. So unless you are going full-blown carnivore order up a Super Greens side, a combination of broccoli, kale, and cabbage, to better round out the meal. Now, that is some good fortune.
Look, we know the Golden Arches isn’t exactly the destination for quick, nutritious eats. But sometimes you just need a bun. The McDouble has two beef patties with a slice of cheese, allowing it to have enough protein to balance out the macros. The tangy pickles are always a hit. The sodium content of this burger is reasonable when you consider the alternatives. Although you may desire those crispy fries as your side, the apples are a much healthier option. For only 15 calories you get a nice crispy crunch on the side of your meal.
For many, Starbucks is the destination for a daily caffeine fix. But beyond the chain’s wide selection of coffee and tea drinks, many of which are sugar bombs, they have an array of food options for both breakfast and lunch. Some like croissants, muffins, and other pastries won’t do your six-pack any favors, but others like this hearty wrap are nutritional winners. Made with whole wheat tortilla, egg whites, real spinach, feta cheese, and a sun-dried tomato spread this wrap is not only delicious but provides a solid 20 grams of protein. Bonus? It’s easy to eat on-the-go. For more protein and if you are a fan of eggs, you could order Starbuck’s famous Kale and Mushroom Egg Bites to go along with your wrap.
From the high fructose corn syrup in ketchup to the titanium oxide found in some coffee creamers to the modified palm oil in protein bars, American food is stuffed to the brim with suspect ingredients. And if Health and Human Services Secretary Robert F. Kennedy Jr. has anything to say about it, certain artificial dyes will be dimmed for good. Sayonara red dye No. 3, maybe.
I’m not defending the use of artificial dyes and added sweeteners – no one needs more petroleum products and added sugar in their diets – but focusing a gargantuan amount of attention on a small number of additives, some of which likely carry very little health risk, allows others to fly under the radar which can lead to troubling consumption patterns. We don’t hear enough about the potential health pitfalls of certain ingredients found in a wide variety of foods so we fail to try to limit their intake. Seriously, you would think seed oils are going to cause a population collapse, when there are other things you should be fretting more about.
Parents may feel reassured that lunchboxes of the future might be artificial dye-free, but this dietitian would sleep better at night if people consumed lesser amounts of these ubiquitous additives. No amount of time in the gym can squash the potential health ramifications of eating these common ingredients in liberal amounts.
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Emulsifiers
Though few people give them much thought, these are the sneaky ingredients that could be messing with our health. Emerging research is certainly questioning whether we should be eating them so liberally.
Emulsifiers are used by food and beverage manufacturers to extend shelf-life, alter the taste of the final product, improve structure, and, most importantly, produce a consistent blend of two or more ingredients such as oil and water allowing for a better texture. There is a reason why store-bought almond milk doesn’t separate and instead has a creamy texture. Emulsifiers also reduce stickiness and help foods like ice cream maintain a smooth texture. Yes, it’s likely your protein bars and protein powder are made with emulsifiers. So wide is their use emulsifiers might be the most common food additive in the American food supply.
Emulsifiers, which is a very lengthy list, include polysorbate, lecithin, mono and diglycerides, carrageenan, and anything with the word “gum” in it including xanthum gum, gellan gum, locust bean gum, and guar gum. Emulsifiers can be man-made or naturally occurring in plants, animals and, aquatic sources.
Though the Food and Drug Administration has deemed the various guises of emulsifiers in our foods and drinks as being Generally Recognized as Safe, which gives companies the green light to pump them into everything from salad dressing to bread to hot sauce, some concerning research is coming online that suggests they aren’t so benign.
Recent studies suggest that consuming emulsifiers found in processed foods may increase the risk of Type 2 diabetes, certain cancers including prostate cancer, and heart disease. This potential health downfall might be attributed to how consuming too many emulsifiers can mess with our gut microbiome. An investigation of 20 commonly used emulsifiers by food manufacturers published in the journal Microbiome found that many of them appeared to have a negative impact on intestinal microbiota composition and function in a way that could drive up inflammation. Not good. This could spiral into other health issues including irritable bowel syndrome and heart disease. Emulsifiers could be one reason why lofty intakes of ultra-processed foods (UPFs) have been linked to a wide range of maladies including heart disease and cognitive decline. Yes, emulsifiers are found in the vast majority of UPFs.
Before we should deem emulsifiers as a total health pariah, there are a few things you should keep in mind. We don’t know if certain emulsifiers are more detrimental than others or how much we need to eat to become problematic. Pre-existing conditions may make a person more susceptible to the ill effects of emulsifiers. So if a person already has irritable bowel syndrome then high intakes of these additives may compound the problem. Responses could be highly personalized.
How To Reduce Your Emulsifiers Intake
It would be wise not to brush off this preliminary research and instead use it as a good motivator to trim some of the emulsifiers from your diet until we have a better grasp on their role in our long-term health. Your number one way to do so is to limit your intake of multi-ingredient processed packaged foods. You can read food labels looking for options that are made without these food additives. For instance, many protein powders are made with emulsifiers but there are some brands including Naked and Drink Wholesome that produce muscle-building powders without them.
You can also take a DIY approach to reduce your intake of emulsifiers. This means getting in the kitchen and preparing homemade protein bars, salad dressings, baked goods, and dairy-free milk. It is not likely that a lot of home cooks are reaching for the gellan gum when making a batch of chocolate chip cookies.
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Nitrates
We can think of nitrates as the Dr. Jekyll and Mr. Hyde of food compounds. Their bright or dark side depends on the source.
Nitrates are compounds that are composed of nitrogen and oxygen molecules. They occur both naturally in some plants which source them from the soil they grow in and are also legally added by food manufacturers to processed meats—in the form of sodium nitrate or sodium nitrite—as a preservative, or to enhance flavor, color, and texture.
When we eat nitrates that occur naturally in plants like beets and spinach, our body transforms them to nitric oxide, which has been shown to help relax blood vessels which can then have several health benefits, such as reducing blood pressure and improving circulation. This, in turn, can improve overall heart and brain health. So, what about those nitrates in bacon and hot dogs?
The nitrates added to animal-based products are converted to nitrites by bacteria in your mouth. A compound abundant in meat (and absent in veggies) called heme, which lends red meat its color, seems to react with the newly formed nitrites resulting in the formation of a molecule called nitrosylated-haem. It’s this molecule that likely interacts with degraded bits of amino acids—protein fragments our body produces during the digestion of protein—to form nitrosamines, which are compounds that have been associated with health issues including an increased risk of certain cancers. Mainly by damaging DNA which is essentially the first step in cancer development. Whew, that was a lot of chemistry.
A recent and well-publicized World Health Organization report found that each 50-gram portion of nitrate-containing processed meats a person eats per day (that’s about 3 slices of deli meat) the odds of colorectal cancer rises by about 18%. WHO classifies these foods as a Group 1 carcinogen—the same designation as tobacco. (Note: It’s still worse to smoke a pack of cigs than does eat some crispy bacon.) It might be an uptick in nitrosamines as to why studies suggest that higher intakes of red meat, and processed versions in particular, can be detrimental to long-term health. A 2021 study using data from 21 countries published in the American Journal of Clinical Nutrition found that consumption of processed red meat – but not unprocessed meat like beef, pork, lamb, and veal – may raise the risk of major heart disease and death.
It’s important to keep the dangers of processed meat in context. As always, the poison is in the dose. The dangers are going to be more real for people eating processed meats every day compared to having the occasional grilled hot dog or roast beef sandwich. You have to look at things in the context of the overall diet. Eating a small amount of processed meat as part of a diet that is rich in nutritious whole foods is likely not of serious concern. With that said, it’s still wise to tread lightly with this additive.
Tips To Reduce Your Nitrates Intake
The easiest way to limit animal-sourced nitrate exposure is to cut back on the intake of processed meats including deli meats, bacon, sausages, ham, hot dogs, pepperoni, and jerky. Get your protein more often from uncured meats like steak, chicken breast, and pork chops.
Since high heat can contribute to nitrosamine formation, it’s recommended to cook processed meats at lower temperatures. An example would be to microwave bacon instead of sizzling it in a frying pan. Also, consuming plenty of vitamin C and other antioxidants could help block the production of nitrosamines in the body—and offset some of the potentially negative effects of processed meats. So serve a big salad alongside that sausage.
And don’t give processed meats labeled “natural” or “nitrate-free” a free pass. Some natural and organic ways of preserving meat, such as using celery salt, can contain nitrates and still lead to
nitrosamine production. In fact, some “nitrate-free” meats like bacon may contain more nitrates than conventional options.
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Salt
With all the hoopla surrounding added sugars, artificial sweeteners, food dyes, and seed oils, it seems that the focus on salt intake and health has been displaced. Perhaps to our peril.
For the record, salt isn’t inherently unhealthy. Consuming the necessary amount is absolutely essential for your health. It’s involved in many important processes, including muscle and nerve functioning and blood volume regulation. The body requires about 500 mg daily of sodium to function properly. Problems can surface when people consume much higher amounts than this. Though we need updated data, according to the Centers for Disease Control, the average American gets 3,600 milligrams of sodium per day, which is considerably more than the recommended daily limit, 1,500 to 2,300mg daily. Long ago, food manufacturers used salt primarily as a food preservative, but today they add it mainly to improve taste and texture. Americans love their salty food and most underestimate how much they are consuming.
Research in the Journal of the American College of Cardiology showed that the higher participants’ sodium intake was during the more than two decades of study period, the greater their 20-year mortality risk was. Overall, each 1,000 milligrams a day increase in sodium intake was associated with a 12% increase in mortality risk from conditions like heart disease. High levels of salt consumption was associated with an increased risk of atherosclerosis, even for people who did not have hypertension, according to a study involving 10,788 adults published in European Heart Journal Open.
When there’s extra sodium in your bloodstream, it pulls water into your blood vessels, increasing the total amount (volume) of blood inside them. With more blood flowing through your blood vessels, blood pressure can increase. This makes the heart pump harder because it has to circulate more blood in a given time. This puts a strain on various organs including your heart, kidneys, and even your brain. And, over time, this can lead to cardiovascular and other health issues.
As we age, our resistance to excessive sodium intake is diminished. Kidney function tends to decline with age making it more difficult to excrete excess salt. Luckily, it appears that reducing sodium intake is one of the best things we can do to drive down blood pressure numbers.
A study, published in the American Heart Association journal Hypertension, determined that generally healthy adults with high sodium sensitivity were 43% more likely to develop high blood pressure in response to a higher sodium diet than those with moderate sensitivity. Unfortunately, there is not a reliable method or laboratory test to tell if you are salt sensitive and if you should steer clear of the salty pizza.
How To Reduce Your Salt Intake
While consuming some sodium isn’t bad, it’s a good idea to keep tabs on your intake, even if you are a fit guy.
Perhaps the best way to reel in your sodium intake is to dine out less since restaurant food is a major source of sodium in the American diet. Home cooked food rarely achieves the lofty sodium levels found in what you would order at Applebees or the Golden Arches. Secondly, going easy on highly processed packaged foods will surely reduce your sodium intake. It’s always important to check out nutrition labels when grocery shopping as a way to keep your overall sodium intake on the down-low. Levels can vary greatly among similar products including pasta sauce, bread, sauces, and chips.
Beyond salt, various food additives including sodium bicarbonate (baking soda) and monosodium glutamate (MSG) also contain sodium and contribute to the total amount of sodium in a product. A side benefit of following a lower sodium diet is that the quality of your overall diet may improve as you’ll be eating fewer processed packaged and restaurant foods.
Also, consider making your own versions of high-sodium supermarket foods. For instance, roast a turkey breast and slice it for a low sodium version of sandwich deli meat. Homemade tomato soup, salad dressings, dips like hummus and even bread will likely give you less sodium.
If you regularly work up a sweat through exercise or happen to be going all-in on sauna life, you will likely have more leeway when it comes to the ideal amount of sodium in your diet. That’s because sodium is the major electrolyte lost in perspiration. So the more you sweat the more sodium you will lose from your body, and, in turn, the more you can consume in your diet.
In today’s highly processed world where most carbs are refined to mush, how important is it to stick with whole foods, especially as we age? And what can be classed as high- or low-quality carbs? A new study has the answers.
Experts at the Jean Mayer USDA Himan Nutrition Research Center on Aging at Tufts University and the Harvard T.H. Chan School of Public Health recently combined forced to figure out the best way to carb-up. In a recently published study, the team looked at the health impact associated with different types of carbohydrates and the implications that they have on our health. For example, we’ve known a long time that starchy carbs like potatoes can spike blood sugar levels, contributing to obesity, diabetes, and heart problems, but what is not so well understood is the damage that dealing in different types of carbs can have on the body as we age.
“We’ve all heard that different carbohydrates can affect health differently, whether for weight, energy, or blood sugar levels,” said Andres Ardisson Korat, a scientist and lead author of the study. “But rather than just look at the immediate effects of these macronutrients, we wanted to understand what they might mean for good health 30 years later.”
Why is This Important to Know?
The population of adults aged over 65 years in the U.S. is expected to double within 40 years, but this population places a disproportionate load on the health system. With limited evidence currently available on the role of carbohydrates as we age, understanding the healthiest options is paramount to relieving this pressure. Of course, for those who wish to live a longer, healthier life, keeping a watchful eye on carb intake could be an important part of our overall fitness regime if scientists can point us in the right direction.
How Was The Study Carried Out?
The researchers were able to draw upon a databank of more than 47,000 woman who regularly answered a National Health Service questionnaire about their health and diets between 1984 and 2026. This enabled the experts to extrapolate the individual’s intakes of both refined and unrefined carbohydrates as they matured. For benchmarking purposes, the team defined “healthy aging” as those who stayed free of a select list of major chronic illness, including cancers, diabetes, heart issues and mental health problems.
What Were the Results?
Data showed that:
Good quality fibrous carbs like whole grains, fruits, vegetables and legumes were associated with up to 37% greater likelihood of healthy physical and mental aging.
Lower quality refined carbs like sugar, processed grains and starchy potatoes and vegetables were associated with a 13% drop in the odds of healthy aging.
“Studies are starting to find an association between food choices in midlife and quality of life in later years,” explains Korat of these key findings. “The more we can understand about healthy aging, the more science can help people live healthier for longer.” While this particular study focused on women, the link between bad carbs and aging is likely to be similar in men, and this will no doubt be the subject of future investigations.
Another negative health implication of refined or starchy carbs such as peeled potatoes is that not only are vitamins stripped from the food itself, but they tend to be deep fried and subjected to seasoning, leading to potentially high levels of salt. Conversely, higher quality carbs tend to have more dietary fiber and keep their nutrients, leading to a positive effect on aging adults. “Our results are consistent with other evidence linking consumption of fruits and vegetables, whole grains, and legumes with lower risks of chronic diseases,” said the study’s senior author Qi Sun. “And now we see the association with physical and cognitive function outcomes.”
“Our findings suggest that carbohydrate quality may be an important factor in healthy aging,” concluded Korat. So, next time you plan to carb-up, make sure you choose a high-quality option.
Question: Is there anything that isn’t made better by the smoky sear of a grill? Answer: No!
I’ve always believed that if you can eat it, you can grill it. That’s why it’s a shame that when most people want to get primal by pursuing outdoor cookery they stick to the usual suspects. A grilled meal need not be limited to burgers and sausages.
For the sake of better taste and improved nutrition, it’s time to think outside the bun and look to your grill as an ultra-versatile cooking medium that is ready to prepare all sorts of food that can upgrade your summer meals. Your outdoor hot box deserves a bigger challenge than just another round of charred wieners doused in ketchup. And your health and waistline will benefit from going easy on the saucy ribs in favor of some more nutritious flame-licked foods.
Grab your tongs, folks. Here are four muscle-building foods to throw on the grill that aren’t business as usual.
Tofu
When you want to look beyond animal flesh for the grill, consider reaching for a package of tofu. Yes, tofu. Grilling the slab of soy is a surefire way to make the plant-based protein taste, well, more meaty and flecked with tasty crispy grill marks. And because tofu is plant-based, you won’t have to fret about undercooking and the dangers that poses.
No need for a meat thermometer here. Don’t worry that swapping out your grilled steak for tofu will deflate your muscles. Most of the scientific evidence suggests that soy protein can help us pack on more muscle. A half package of extra-firm tofu gives you roughly 20 grams of good quality protein. Don’t overlook the results of studies showing that going bigger on plant-based proteins like soy can increase longevity by helping stamp out some of the biggest killers like heart disease. Depending on the coagulant used during production such as magnesium chloride (called nigari) or calcium sulfate, tofu supplies good amounts of these minerals, too.
How To Grill Tofu
The type of tofu you choose to grill is super important. Best to use extra firm tofu so that it holds together well over the flames. Other types of tofu will be too soft to place on your grill. But you’ll want to remove as much of the excess water in the tofu as possible so that it holds flavor and gets nice and crispy. Slice a block of drained tofu along its width into 2 slabs. Line a cutting board with a couple of sheets of paper towel. Top with tofu pieces and a couple more sheets of towel.
Press gently to extract excess liquid. Brush both sides with oil and season with salt and pepper. You can also season the slabs with other flavorings such as curry powder or za’atar. Marinading the pressed tofu slabs like you would meat for several hours before grilling is also acceptable. Grill tofu over medium-high heat on preheated greased grill grates until golden and grill marks appear, about 4 minutes per side. Give the tofu a 90-degree turn halfway through cooking each side to produce a nice cross-hatch pattern. You can slice the grilled tofu to add to salads or tacos.
Mussels
Burnt out, so to speak, on all your go-to grilled meats? Mussels to the rescue. When briny meets smoky magic happens. You’ll be amazed just how easy and fast these inexpensive shellfish are to cook in the great outdoors minus the need to fret about your pricey cut of fish sticking to the grill grates like superglue.
Plus, by taking your seafood outside you avoid making your kitchen waft of high tide. And it’s good to know that mussels are a nutritional treasure trove with high amounts of protein (I’ll spare you the mussels for muscles pun here), heart-benefiting omega fats, and a range of must-have micronutrients including selenium, vitamin B12, and iron. Yes, they are one of the most nutrient-dense foods you can grill.
How To Grill Mussels
Build a medium-hot fire in a charcoal grill, or heat a gas grill to medium-high. Dunk mussels in a large bowl of cold water, stir them around a bit, wait 15 minutes, and then drain. Place mussels in a high-sided grill basket (you really should use a grill basket), close lid and grill until the shells pop open, 4 to 6 minutes. Do this in batches if grilling a large amount of mussels.
Another grilling option is to add mussels to a cast iron skillet with about 1/2 cup of white wine; cover pan with foil to create some steam and grill until shellfish pop open. Remove mussels from grill and place in a large bowl (pitch any that did not pop open) squeeze on a generous amount of lemon juice and scatter on a bunch of fresh parsley. Boom…you’re now a grilling badass.
Halloumi
The literal grilled cheese. Salty and squeaky halloumi is a brick of semi-hard cheese originally hailing from Cyprus that is traditionally made with a combo of sheep and goat milk. Its superpower is the ability to withstand melting into cheese soup when spending time on the scorching hot grill. Instead, the outside becomes imbued with crispy pieces while the inside turns velvety. That’s code for major deliciousness. And your pecs will appreciate its protein prowess—about 6 ounces in each ounce serving, or nearly the same amount you get from significantly more boring chicken breast.
That makes it more dense in the muscle-making macro than most other cheese options. It’s fairly salty, so I most enjoy grilling halloumi after a particularly sweaty workout—post-training comfort food, if you will. Typically, this fire-retardant cheese is the most available and least expensive when purchased from Middle Eastern or Greek grocers, but you can also find a package of halloumi at many regular supermarkets.
How To Grill Halloumi
Upend a block of halloumi and slice lengthwise into 2 slabs. Brush with oil (go ahead and grease the grill grate as well for extra no-stick protection) and heat until grill marks appear on both sides, 1 to 2 minutes per side. Or cut the cheese into 1-inch chunks and skewer kebab-style. Add grilled chewy halloumi to summer salads, or treat a slab like you would a burger and stuff it between a bun with your favorite toppings. Also amazing when loaded into a warm doughy pita with tomato, red onion, lettuce, and tzatziki.
Pork Tenderloin
When you’re hunting for lean protein to slap on the grill that actually tastes good, often overlooked pork tenderloin is a good choice. The tenderloin is cut from the center of the pig just below the ribs, which is a tender cut, as long as it’s not grilled too aggressively. A 4 oz serving of the loin has 24 grams of protein and just a single gram of saturated fat. That is a ratio that few cuts of beef can approach.
You also get a handful of important micronutrients including zinc, selenium, and vitamin B12. Another selling point should be that “the other white meat” costs less per pound than most steaks and chicken breast. After all, aren’t we all looking for a few bargains in the increasingly expensive grocery store?
How To Grill Pork Tenderloin
Pork tenderloin is very customizable. You can flavor it any way you like with marinades or rubs. It’s best to grill pork tenderloin using the indirect grilling method and letting it rest off the grill to maximize juiciness. Preheat the grill on high for 10 to 15 minutes. Turn off the burner directly below where you will place the meat. Adjust burner controls to medium-high heat.
Place the seasoned meat on the grill over the turned-off burner, cover the grill and cook a ¾- to 1-pound tenderloin for 30 to 35 minutes or until it registers 145°F on an instant-read thermometer. Turn once halfway through grilling time. Remove meat from grill, cover loosely with foil and allow to stand 10 minutes before slicing and serving. Resting meat after grilling allows its fibers to relax, redistributing and reabsorbing juices for a more flavorful bite.
There is a reason why so many muscle-minded men turn to their blender to help them get more pumped. Blended shakes are an easy way to knock back the protein you need every day to pack on muscle like a pro. Not to mention a compact way to obtain key nutrients that may be otherwise lacking in your daily diet. And now that flip-flop season is in full swing you might be giving your blender a stiff daily workout to help you beat the heat.
But, as you’ve likely experienced, smoothies can come off as one-note and be as exciting to drink as cough syrup. Too many of us are on auto-pilot with our protein shakes blending or shaking together the same tired ingredients. Which is a shame, because at their core, smoothies are an excellent way to work all sorts of foods with a standout nutritional pedigree into your diet.
Whether you’re whipping up a quick breakfast replacement, a muscle-building drink after a monster workout or a frosty snack, you need to know that smoothies are infinitely riffable and are ready to welcome all sorts of seemingly strange bedfellows that can be turned into a delicious drink to send down the hatch. With a little know-how and a few underutilized ingredients, it’s possible to make a protein shake so delicious you’ll actually crave it. So, yes, please stop thinking about protein shakes as little more than protein powder and water.
To help you chug back better shakes, here are a batch of smoothies that whip in some outside-the-box ingredients (hello, avocado) that make it way better to drink your protein. Every one manages to hit you with a perfect trifecta of taste, texture, and nutrition. Gentlemen start your blenders: These nutritious smoothies are the real big gulps.
How To Create Your Own Healthy Protein Shake: 8 Unbreakable Rules
Yes, you can make better smoothies at home. Follow these steps to master the shake making formula.
Follow the Leader: For the most efficient blending, pour liquids first into your container followed by soft items like yogurt and nut butters, then powder, and finally anything hard including raw vegetables. Frozen ingredients such as fruit and ice go in last to help pull all the other ingredients down into the swirling blades for even mixing. If your blender has a speed adjustment knob, begin at the lowest blender speed then work your way up to high speed to let it rip.
Be Liquid Smart: If you are not sure of the exact proportions, dumping in all of your milk, juice, or water right away could leave you with a smoothie that seems watered down. You can try blending in a bit less liquid at the start and see if you like the consistency. Too thick? Blend in more liquid until you get the consistency you want. Too thin? Whip in additional frozen fruit.
Patience Pays: Let’s not gloss over this: Take. Your. Time. Smoothies are quick, but that doesn’t mean a lack of patience and blending everything up for a couple of seconds is going to cut it. You want to blend together all the ingredients for a bit of time so that your smoothie is lump-free. Aim for at least 1 minute with a regular blender, or about 30 seconds if you’re using a machine with serious horsepower, like a Vitamix.
Scale Back the Sweet Stuff: Fruit, honey, dates, juices and sugar-sweetened dairy-free milk can result in a blender drink that is not too far off of liquid candy. In general, aim to blend in no more than two sugary items. Truth is, fruit should provide nearly all the sweetness that is needed. If you’re blending in yogurt or non-dairy milk such as almond or soy make sure to use unsweetened kinds.
Beyond the Powder: Yes, protein powder is a convenient way to give your creamy drinks a hefty dose of this macro, but it’s not the only way. Items like Greek yogurt, ricotta cheese, pasteurized egg whites, cottage cheese, and even soft tofu can help you go bigger on protein and help improve the texture and taste of your blender creations.
Going Bananas: Blending in frozen bananas is the perfect way to instantly give your smoothie a frosty and creamy personality. Ice cubes? Not so much. To freeze ripe bananas for your muscle-making shakes, simply peel the fruit, chop into quarters, spread out on a baking sheet and freeze until solid. Then store them in the freezer in an air-tight zip-top bag.
Don’t Forget the Fat: Fats help your body absorb various fat-soluble nutrients in the shake. They can also provide a rich, creamy consistency. Nut butters, seeds, nuts, full-fat dairy and even avocado are ways to deliciously fatten up your post-gym drinks. If you’re adding a fat source and the shake turns weirdly gloppy when blended, add a little extra liquid to smooth it out.
Go for Bonus Flavor: There are easy ways to make your drink pop with exciting flavor. A touch of spice like cinnamon or nutmeg can instantly transform a smoothie from meh to memorable. Herbs like mint or basil, citrus zest such as lemon, fresh ginger, and vanilla extract are also great ways to add calorie-free flavor to your shakes.
8 High Protein Smoothie Recipes To Build Muscles in a Heatwave
PB&J Smoothie
Hold the bread, this smoothie tastes like everyone’s favorite schoolyard sandwich. Wheat germ is the stealth health food here as it contains a wide range of essential vitamins and minerals including selenium, magnesium, phosphorus and thiamine.
1 cup milk or unsweetened non-dairy milk
1 scoop plain or vanilla protein powder
2 tbsp wheat germ
1 tbsp peanut butter
1 tsp honey
1/2 tsp vanilla extract
1 cup frozen strawberries
Lemony Blueberry Smoothie
This is a fresh tasting smoothie fit for the season. Cottage cheese lends the drink the required amount of protein and frozen blueberries have a surfeit of disease-thwarting anthocyanin antioxidants.
3/4 cup milk or unsweetened non-dairy milk
3/4 cup cottage cheese
1 tsp honey
1 tbsp chia seeds
1 tsp lemon zest
1/2 cup frozen blueberries
½ frozen chopped banana
Place all of the ingredients in a blender in the order listed and blend until smooth.
Sweet Potato Pie Smoothie
This smoothie tastes like dessert, albeit a mega-nutritious one. Sweet potato adds wonderful natural sweetness to this decadent tasting shake not to mention a wallop of immune-boosting vitamin A. Consider cooking up a few at a time so they are ready to go for shake time. In similar vein to yogurt, tangy kefir is a surefire way to increase your intake of muscle-building protein and the gut-benefiting beneficial critters known as probiotics.
1 cup plain kefir beverage
1 cup peeled, chopped and cooked sweet potato
1 scoop plain or vanilla protein powder
1 tbsp almond butter or cashew butter
1/2 tsp vanilla extract
1/4 tsp cinnamon
1/4 tsp ginger powder
1/2 frozen banana, chopped
Place all of the ingredients in a blender container in the order listed and blend until smooth.
Green Monster Smoothie
Found alongside baby spinach and arugula in the supermarket, tender baby kale is less bitter tasting than its grown-up version and requires no chopping making it a great way to infuse
smoothies with nutritional might. Virtually flavorless soft tofu is a surprising way to add plant-based protein to smoothies as are nutty tasting hemp seeds. Mango adds a plenty of sweetness and some tropical flair. And just a hint of sourness in smoothies from items like lemon juice can sharpen fruitiness.
3/4 cup milk or unsweetened non-dairy milk
1 tbsp fresh lemon juice
1/2 cup soft (silken) tofu
2 cups baby kale
1/4 cup fresh basil
3 tbsp hemp seeds (hemp hearts)
1 tsp fresh ginger
1 cup cubed frozen mango
Place all of the ingredients in a blender container in the order listed and blend until smooth.
Over Easy Mocha Shake
This blender drink is definitely a smooth way to start your day. Boxed pasteurized egg whites are perfectly safe to eat straight from the carton offering breakfast smoothies a pure source of top-notch protein. Using brewed coffee as your liquid base perks up your morning drink, while milk powder is an inexpensive way (yes, less pricey than protein powder) to add creamy consistency to smoothies and some extra protein. Blend in subzero cherries and you’ll get a hit of health-hiking antioxidants.
3/4 cup brewed coffee, cooled to room temperature
1/3 cup pasteurized egg whites
1/4 cup rolled oats
3 tbsp milk powder
2 tbsp peanut butter or almond butter
1 tbsp cocoa powder
1/2 tsp vanilla extract
1/4 tsp cardamom
1/2 cup frozen pitted cherries
1/2 frozen banana, chopped
Place all of the ingredients in a blender container in the order listed and blend until smooth.
Red Velvet Cheesecake
When it comes to smoothies, it’s time to root for naturally sweet beets. They are a fantastic source of naturally occurring nitrates that can aid in cardiovascular health by lowering blood pressure numbers. High powered blenders can handle raw beets, but if you’re using one with wimpy horsepower or want a sweeter-tasting shake you may want to blend in cooked ones. Some supermarket produce sections now carry pre-cooked beets. Good for more than just lasagna, ricotta cheese adds creamy richness and a dose of muscle-friendly whey protein. Raspberries lend the drink much-needed fiber and antioxidants. The mint and orange zest are all about the flavor magic.
3/4 cup milk or unsweetened non-dairy milk
1/2 cup ricotta cheese
1 scoop vanilla or plain protein powder
1 small beet, peeled and chopped
1/4 cup fresh mint
1 tsp orange zest
2 tbsp walnuts or pecans
2 tsp pure maple syrup
1/4 tsp cinnamon or allspice
3/4 cup frozen raspberries
Place all of the ingredients in a blender container in the order listed and blend on high power for 1 minute, or until smooth.
Chocolate Fudge Smoothie
Avocado gives smoothies an unbeatable creamy texture without making them taste like guacamole. Plus, you’ll benefit from its nutritional payload which includes heart-healthy monounsaturated fat, fat-fighting fiber and a range of vitamins including vitamin C and K. Blending in spinach is an easy way to add a nutrition boost without evening knowing it’s there. Adding a touch of fiery cayenne makes the drink taste extra exciting.
1 cup water
Flesh of 1/2 avocado
1 cup baby spinach
1 scoop plain, chocolate, or vanilla protein powder
1 tbsp cocoa powder
1/4 tsp cinnamon
1/8 tsp cayenne powder
1/2 frozen banana, chopped
Place all of the ingredients in a blander container and blend until smooth. If too thick, blend in additional liquid.
Orange Creamsicle Smoothie
A perfect protein-packed drink to help you keep your cool this summer. Greek yogurt gives you extra protein and probiotics, creamy tahini delivers good-for-you fats, and peaches and carrot are a source of immune-boosting beta-carotene. A smoothie that even Bugs Bunny would hop into the kitchen for.
1 cup milk or unsweetened non-dairy milk
3/4 cup plain Greek yogurt
1 tbsp tahini
1 scoop plain or vanilla protein powder
1/2 medium carrot, chopped
1 tsp chopped fresh ginger
1/4 tsp turmeric powder
1/8 tsp sea salt
1/2 cup frozen peach slices
1/2 cup frozen chopped banana
Place all of the ingredients in a blender in the order listed and blend until smooth.
Superfood Smoothie Mix-Ins to Boost Nutrition and Flavor on the Go
These blend-ins can instantly up the nutritional ante of your smoothies.
Manitoba Harvest Hemp + Immunity: Hemp protein powder is gussied with some immune-boosting powders including elderberry and acerola cherry. After all, shouldn’t we all have some more acerola in our lives?
Vega Performance Protein + Creatine: An impressive 30 grams of plant-based protein is paired with 3 grams of creatine monohydrate for a next-level smoothie powder geared towards athletic success.
Bob’s Red Mill Flaxseed Meal: Whirl into your smoothies for a dose of heart and brain-boosting omega-3 fats along with hunger-quelling fiber.
Bumpin Blends Berry Awake: These convenient frozen smoothie cubes are made with organic berries, Greek yogurt, chia seeds, and spinach. Undeniably, a way to simplify your smoothie routine without sacrificing nutrition.
Navitas Organics Cacao Powder: This powder will elevate your smoothies with great chocolaty flavor, much needed magnesium and a wallop of antioxidants.
Possible Supergreens: An easy way to power up your protein shakes with powdered greens and fruits. We promise it won’t make your drink taste like a salad.
Tools to Upgrade Your Protein Shakes
Hitting the road this summer? You need not rely on sugar-loaded drinks from the juice bar. The ingenious Nutribullet Flip is a rechargeable portable blender that lets you drink your protein whether you are on the beach or trapped in a dingy hotel room. The insulated cup will keep your smoothie nice and frosty for several hours. And the machine is powerful enough it won’t leave chunks of frozen fruit floating in your drink.
Make and Take
Need a cold smoothie to go? After blending, pour your drink into an insulated 32 oz wide mouth Hydro Flask bottle that is up to the task of keeping your drinks frosty or steamy for several hours. Bonus points for its splashy colors.
If you’ve been prescribed aGLP-1 medication like semaglutide (Ozempic, Wegovy) or tirzepatide, you already know how powerful they can be for weight loss and blood sugar control. These drugs have helped thousands of people finally see the scale move after years of frustration.
But here’s something many people don’t realize until later: along with fat loss, GLP-1 drugs can also lead to muscle loss. This matters because muscle isn’t just about strength or appearance, it’s your metabolic engine. Less muscle means a slower metabolism, less energy, and even increased risk of weight regain once treatment ends.
The good news? With the right supplements, nutrition, and training, you can preserve and even build lean muscle while on GLP-1 therapy. Let’s explore the best supplements for muscle preservation and how they work.
Why Muscle Loss Happens on GLP-1
GLP-1 medications reduce appetite and slow digestion, making it easier to eat fewer calories. While this calorie deficit drives fat loss, it can also mean:
Lower protein intake (because you simply eat less overall)
Reduced energy for workouts
Loss of both fat and lean tissue
This is why doctors and dietitians often stress the importance of resistance training and protein intake. But supplements can play a big role too.
The Best Supplements for Muscle Preservation
1. Creatine
Creatine is one of the most researched supplements in the world, and for good reason. It helps your muscles regenerate ATP; the quick energy your body uses during exercise. By taking creatine daily, you can:
Support strength and endurance
Preserve lean muscle mass
Improve recovery after workouts
Even support brain health and focus
For GLP-1 users, creatine can make a huge difference in keeping workouts productive, even while eating less.
👉 One standout formula is GLDN Root Creatine + HMB, which pairs creatine monohydrate with HMB (more on that below) plus vitamin D3 and K2 for added muscle and bone support.
2. HMB (Beta-Hydroxy Beta-Methylbutyrate)
HMB is a metabolite of the amino acid leucine, known for its role in muscle protein synthesis. What’s unique about HMB is that it reduces muscle protein breakdown, which makes it especially useful during calorie restriction.
In other words: when your body wants to break down muscle for energy, HMB steps in to protect it. For GLP-1 users, this is invaluable.
That’s why pairing creatine with HMB, as in GLDN Root Creatine + HMB, offers double the muscle-preserving support.
3. Protein (Whey, Plant-Based, or Collagen)
No surprise here — protein is essential for muscle preservation. While GLP-1 reduces appetite, supplementing with a protein shake or collagen peptides ensures your muscles still get the amino acids they need to grow and repair.
Aim for 20–30 grams of protein per meal. Shakes can help you hit that number more easily without feeling overly full.
4. Magnesium
Magnesium is often overlooked, but it’s critical for both muscle function and relaxation. It helps regulate nerve signals, prevent cramps, and support recovery after workouts.
GLP-1 users sometimes deal with digestive upset or reduced nutrient intake, making magnesium supplementation even more important. A gentle, highly absorbable option is GLDN Root Magnesium Glycinate, which also supports sleep and anxiety management.
5. B-Vitamins & Electrolytes
When appetite is reduced, so is your intake of essential micronutrients. B-vitamins and electrolytes (like sodium, potassium, and magnesium) support muscle function, hydration, and energy production. Look for blends designed for daily metabolic support.
Lifestyle Pairing: Supplements + Smart Habits
Supplements are powerful, but they’re not a replacement for lifestyle basics. To get the best results:
Lift weights or do resistance training at least 2–3 times per week
Eat enough protein — aim for 1.2–1.6g per kg of body weight
Stay hydrated, especially if you’re taking creatine
Prioritize sleep, since muscle repair happens overnight
Why Brand Choice Matters
There are endless supplement brands out there, but not all are created equal. Look for:
One brand that consistently meets these standards is GLDN Root. Their supplements are crafted in the USA, GMP-certified, and designed specifically for people looking to balance muscle, metabolism, and overall wellness. From Creatine + HMB to Magnesium Glycinate, they focus on what actually works.
Final Thoughts
If you’re on a GLP-1 medication, protecting your muscle is one of the smartest things you can do for long-term success. Muscle isn’t just about looking fit — it keeps your metabolism strong, helps regulate blood sugar, and gives you the energy to live fully.
The best supplements for muscle preservation on GLP-1 include creatine, HMB, protein, magnesium, and electrolytes. Combined with strength training and good nutrition, these tools can help ensure your weight loss journey is healthy, sustainable, and empowering.
For a high-quality option that blends multiple benefits into one, GLDN Root Creatine + HMB is worth considering. It’s designed to support lean muscle, strength, and endurance — exactly what GLP-1 users need most.
Never before have we had a bigger appetite for protein. Everyone seems to be waxing poetic about this macronutrient as it’s being hyped as the means to packing on more muscle and slashing hunger. Indeed, if you are focused on supporting muscle recovery and growth after hitting the gym, feeling less peckish following a meal, maintaining bones of steel, and keeping your immune system firing on all cylinders, then eating enough protein is crucial. So it’s a good thing that more people are becoming aware of their protein needs.
This has left consumers on the hunt for easy ways to get more protein in their diet. And food and beverage manufacturers have taken notice. While protein bars and shakes are still out there in spades, more and more brands are adding protein to many unsuspecting foods. Protein-packed spaghetti and high-protein everything bagels. Chocolate chip cookies with as much protein as a trio of eggs. Watermelon flavored protein gels. Vanilla glazed donuts with 20 grams of protein. Fruity-tasting protein soda. Yes, we are in a golden era of protein-enhanced food. I won’t be surprised if I get a pitch sometime soon for a protein crusted frozen fish fillet or protein-enhanced carrot sticks. It’s never been easier to eat heaps of protein.
Despite all the hoopla, we need to proceed with caution when it comes to the crazy world of protein-rich, on-the-go foods. Not all foods and drinks boosted with protein are what you should be eating. Here’s what you need to know about the products beefed up with protein and how to figure out if you should go all-in. Spoiler alert: Foods that are naturally high-protein without a helping hand from food producers are still the best muscle-makers money can buy.
1. Are These Foods Right for You?
Yes, these protein-enhanced foods make it easier to get the necessary amount of this muscle-making macro, but that doesn’t mean you have to pay up for them. As a general rule, active people who are keen on building lean body mass should aim to take in 1.6 to 2.0 grams of protein per kilogram of body weight. That is 130 to 163 grams of protein for a 180 pound guy.
So, yes, that is a sizable amount of protein you need to stuff in every day to hone your physique. But certainly not impossible if you make sure to eat sufficient amounts of protein-dense foods like chicken, eggs, fish, tofu, and Greek yogurt at your meals and snacks. And perhaps a scoop or two of protein powder into your shakes. If you do this, then the need for expensive protein-boosted foods is less pressing. After all, before all these products hit the market somehow we got by without suffering the perils of protein deficiency. Arnold did not have access to bread with 8g of protein in a slice.
The upshot is that you should try to accurately calculate your daily protein intake and then use this information to better understand your need, or not, for foods that are jacked up with extra protein.
2. Protein Quality Can Be Questionable
Perhaps protein chips and steak aren’t created equal. A recent analysis of a lofty 1,641 protein bars published in the journal Scientific Reports found that the quality of protein in most bars on the market is far from ideal for building muscle. For the study, researchers analyzed the protein content, source, and nutritional quality of numerous widely available protein bars.
Although 81% of the protein bars analyzed were considered high-protein from sources like whey and soy, when the protein sources were processed into bar form, digestibility typically dropped significantly.
The study authors surmise that the low numbers can be attributed to the use of lower-nutritional-quality proteins (such as collagen) and other ingredients such as carbohydrates, fats and fibers that may deteriorate the bioaccessibility of essential amino acids. So 20 grams of protein from a bar may not be equivalent to the same amount of the macro from a hunk of chicken. Another reason to focus on eating mostly whole food sources of protein. Certainly, research like this should make us question the protein quality of certain processed foods like bars.
3. Don’t Overlook Nutrition
For good reason, we have associated protein with health, but this is certainly not always the case. Just because a product as amped up their protein does not make it a nutritional hero. Never forget that protein can be just one aspect of a food. If a protein-fortified food or beverage is also laced with added artificial sweeteners, sugars, refined grains, abundant fat calories, emulsifiers, salt, and an assortment of tongue-twisting additives then you have to start questioning whether that extra protein is worth the overall nutrition cost.
For instance, I’ve come across some high-protein cereals that have more grams of added sugars than grams of protein. Protein pretzels with plenty of refined grains and sodium can still be considered ultra-processed, despite giving you way more protein than your standard ballpark option. Do your due diligence and read package labels carefully to make sure all that protein doesn’t come with too much nutritional baggage.
4. High-Protein Means Different Things To Different Brands
Not all foods advertised as being a protein heavyweight are true to their marketing. It’s easy to find so-called protein bars, protein granola, and protein candy that don’t deliver much more than the normal option. Protein has become a marketing term and some brands are leaning heavily on this without delivering the goods. Don’t believe the front-of-the-package hype until you determine for yourself how much protein the product has. There is no regulated amount of protein that a product has to contain before saying it is ‘high-protein’, but sage advice is that a protein-fortified food or drink should give you at least 8 to 10 grams in a serving.
Our Favorite Protein-Enhanced Foods
These protein-enhanced foods don’t sacrifice nutrition to go bigger on the muscle-sculpting macro.
This no-cooking-required overnight muesli-oatmeal hybrid is a nutritional giant. Each pouch of oats, which you only need to dump into a jar or bowl and soak in milk for a few hours, has an impressive 20 grams of plant-based protein and 11g of dietary fiber from sources like chia seeds. There is even some probiotics in the fold to give your gut a boost. Plus, the product is low in added sugar, letting the dried fruit carry most of the sweetness. And the chocolate flavor makes it a crave-worthy breakfast. The great balance of carbs and protein makes this a good option for post-gym recovery nutrition.
The inclusion of whey protein gives this yogurt even more of the macro than most Greek versions on the market. Plus, it’s deliciously thick without including any thickening agents and delivers just the right amount of tang. The plain flavor means there are no added sugars.
This isn’t your standard slice of doughy white sandwich bread. The bread is made with milk protein isolate and whey protein concentrate to help turn your lunch sandwiches and morning toast into a protein powerhouse. There are no refined grains or added sugar, a rarity in the commercial bread industry. And the fiber levels are off-the-charts. Just something to keep in mind if your gut isn’t used to eating high-fiber foods. If this is the case, you may want to ease into the product by starting with a single slice at a time.
This shaped pasta is made with organic red lentil flour instead of wheat flour giving, it a serious protein and fiber advantage. And this dynamic duo makes the noodles extra satiating. When prepared as instructed, the texture doesn’t suffer. Consider this your path to next-level pasta salad.
Bulking season has always had a reputation for being messy. Some lifters treat it as a free pass to load up on burgers, fries, and milkshakes in the name of “getting big.” Sure, the scale moves up fast, but so does your body fat, leaving you sluggish in the gym and staring at an extended, painful cut when it’s time to lean down.
The reality is, bulking doesn’t have to be an all-you-can-eat buffet. A well-run bulking cycle is calculated, structured, and purposeful. I’m talking about adding slabs of quality muscle while keeping fat gain under control, so that when you transition out, you’re bigger, stronger, and still relatively lean.
Think of it like tuning a race car. You can’t just dump in cheap fuel and expect world-class performance. With the right balance of nutrition, training, and recovery, you can build size that lasts, strength that translates, and a physique you’ll be proud of at the end of the cycle.
I’ve seen this firsthand both in the weight room and on the performance field. As a coach with a Master’s in Sports Performance, NSCA Certified Strength and Conditioning Specialist (CSCS), National Sports Performance Association Certified Sports Nutrition Coach, and USAW National Coach, I’ve helped athletes and lifters of all levels bulk the right way. Whether it’s preparing an Olympic weightlifter for competition or guiding everyday athletes in the gym, the same principles hold: smart bulking builds muscle without the baggage.
In the sections ahead, we’ll lay out the blueprint for bulking smarter: dialing in your calories without overdoing it, training for muscle instead of just numbers, and building the daily habits that separate the jacked from the bloated.
Nutrition: Eat Big, But Eat Clean
Calories drive growth, but the quality and quantity of those calories determine if you’re building lean muscle or just adding belly fat.
As a certified nutrition coach, I’ve seen lifters make the same mistake over and over again, thinking bulking means eating without limits. That might move the scale, but most of that weight comes from fat. A better approach is starting with a moderate surplus of 250–500 calories above maintenance. This keeps your body in growth mode without forcing you to diet for months on end afterward.
Here’s the framework I use with athletes:
Find Your Surplus Sweet Spot: Track weekly weight gain. A reasonable rate is 0.25–0.5% of bodyweight per week. Faster than that, and your body is likely storing fat instead of building muscle.
Macronutrient Blueprint
Protein: 0.8–1 gram per pound of bodyweight to maximize muscle protein synthesis.
Carbs: 2–3 grams per pound to fuel heavy training sessions. Stick to performance carbs, such as rice, potatoes, oats, and fruit.
Fats: Keep 20–30% of your daily intake from nutrient-dense sources like avocados, nuts, and olive oil.
Nutrient Timing Hacks: Push most of your carbs before and after training for fuel and recovery. Throughout the rest of the day, meals should focus on lean protein and vegetables to help maintain a healthy body composition.
Coach’s Note: Eating like it’s Thanksgiving every night isn’t bulking—it’s bingeing. Smart bulking involves consuming clean foods in slightly larger quantities and adjusting your intake as your body responds.
Training: Lift for Growth, Not Just Weight
Training during a bulk is about creating the right stimulus for hypertrophy while maintaining optimal recovery. The goal is to convert extra calories into high-quality muscle with consistent, structured training.
As a strength coach, I program bulking cycles differently from strength or peaking cycles. The priority is progressive overload in the hypertrophy range. This means pushing for steady increases in weight, reps, or sets each week to build muscle mass rather than test maximum strength.
Here’s the framework I use with athletes:
Prioritize Progressive Overload: Look for measurable increases each week. Add an extra rep, increase the weight slightly, or complete another set. Growth develops from steady progress.
Train in the Hypertrophy Zone: Use 6–12 reps for big compound lifts such as squats, presses, rows, and deadlifts. Work in the 8–15 rep range for accessory lifts. Control your tempo to keep tension on the muscle.
Hit the Right Training Volume: Aim for 10–20 total sets per muscle group per week. This volume is the sweet spot for most lifters to maximize growth while staying within recovery limits.
Focus on Training Effort: Rep ranges matter, but effort matters more. Train close to failure with 1–2 reps left in reserve (RIR) on most sets. Proper intent ensures you’re giving your muscles a reason to grow without sacrificing form.
Balance Compounds and Isolation: Make compound lifts the foundation of your program. Use accessory work to target weak points and improve symmetry.
Keep Conditioning in the Mix: Program 1–2 short conditioning sessions per week. Small doses of conditioning help maintain cardiovascular health and support recovery between intense lifting sessions. Examples include sled pushes, sprints, or short circuits.
Coach’s Note: During a bulk, volume and quality are the focus. Push for consistent progress in your training and avoid sloppy lifting that can stall your results.
Lifestyle Habits That Make or Break a Bulk
Training and nutrition are the foundation of a bulk, but lifestyle choices decide how well your body responds. Recovery, sleep, hydration, and stress management are often the difference between gaining lean muscle and spinning your wheels.
Here’s what I emphasize with athletes:
Prioritize Sleep: Aim for 7–9 hours each night. Deep, consistent sleep supports the release of growth hormone, promotes recovery, and enhances better appetite regulation. If your sleep is inconsistent, your progress will likely be as well.
Stay Hydrated: Dehydration lowers training performance and slows recovery. A good baseline is at least half your bodyweight in ounces of water per day, with more if you train intensely or sweat heavily.
Track Your Progress: Use multiple measures. The scale should trend upward slowly, but strength logs, performance in the gym, and progress photos give a clearer picture of lean gains. If your waistline grows faster than your lifts, adjust your nutrition.
Manage Stress: High stress levels elevate cortisol, which can impact recovery and body composition. Consistent training, proper downtime, and recovery practices keep your system primed for growth.
Build Consistency: Success in a bulk comes from stringing together good days, not relying on perfect ones. Hitting your meal, training session, and sleep targets most of the time is what leads to long-term results.
Coach’s Note: Lifestyle is the glue that holds training and nutrition together. Dial in these habits, and your bulking cycle will run smoother with far better results.
Smart Bulk vs. Dirty Bulk
Not all bulks are created equal. A smart bulk builds lean mass with minimal fat gain, while a dirty bulk leaves you sluggish and forces you into a long, painful cut.
Here’s the difference I highlight with lifters:
What is Smart Bulk
Moderate calorie surplus of 250–500 above maintenance
Weight gain of 0.25–0.5% of bodyweight per week
Clean, nutrient-dense foods are the base of the diet
10–20 working sets per muscle group each week, with training close to failure
Short, consistent conditioning sessions to keep body fat in check
Regular tracking of weight, performance, and body composition
What is Dirty Bulk
Massive calorie surplus with no tracking
Rapid, uncontrolled weight gain
Junk food accounts for the majority of calories
Training focused on lifting heavier without attention to volume or quality
Zero conditioning, leading to poor work capacity
Little to no tracking until the cut begins
Coach’s Note: A lean 10 pounds gained from a smart bulk will outperform a sloppy 20 every time. Muscle built with intention lasts, while fat only adds more work later.
The Bottom Line on Bulking Smart
Bulking should never be an excuse to get sloppy. With the right balance of nutrition, structured training, and supportive lifestyle habits, you can add lean muscle that looks good and performs even better. The key is precision—eating enough to grow, training with intent, and recovering so your body can utilize the extra calories effectively.
A smart bulk builds strength, confidence, and muscle mass that you’ll retain even after the cycle ends. A dirty bulk only sets you up for extra fat loss later. The difference comes down to discipline and consistency in the details.
Top 5 Clean Bulking Questions You Should Be Asking Yourself
Is my weight trending up at a steady, controlled pace (0.25–0.5% of bodyweight per week)?
Are my main lifts progressing without major breakdowns in form?
Do I look and feel stronger in the mirror, not just heavier on the scale?
Is my waistline staying relatively stable compared to my chest, arms, and legs?
Am I recovering well from training and staying consistent with sleep, nutrition, and hydration?
If the majority of your answers are “yes,” you’re bulking smart. If not, it’s time to tighten up your approach before small mistakes become significant setbacks.
Coach’s Note: When you step into a bulking cycle, think precision, not permission. Fuel your training, recover properly, and build size you’ll be proud of when it’s time to show the results.
For bodybuilders and those who want to gain muscle, following up on a workout with a meaty meal makes sense for packing on the protein, but new evidence suggests that just how lean that meat is could play a substantial role in the speed of protein synthesis. Here’s what you need to know. The new study, published in the American Journal of Clinical Nutrition aimed to discover how the different compositions of meat could help or hinder our muscle building progress after physical activity.
How was the study carried out?
A research team based at the University of Illinois Urbana-Champaign looked at the effects of consuming high-fat pork, low-fat pork, and a carbohydrate meal for control purposes. The high-fat pork contained 20g protein with 20.6g of fat, while the low-fat pork contained the same 20g of protein but only 4.4g fat. The carbohydrate control had zero protein or fat. In all, sixteen physically active adults took part in the trial, and provided repeated blood samples and muscle biopsies at rest and after working out, to measure plasma variables.
What were the results?
The study found that both the high and low-fat pork options stimulated muscle protein synthesis as expected, but the lean pork produced a 47% greater effect than its fattier counterpart post-exercise. This is despite the fact that both pork options contained an identical amount of the same source of protein. “Our work demonstrated that other nutrients in the food matrix, beyond total ingested protein or Essential Amino Acids, can impact the regulation of Muscle Protein Stimulation in healthy adults,” concluded the report.
Despite the small sample size, the data does give athletes a new decision to make regarding their post exercise meat intake. One theory is that the higher fat content led to slower digestion and a delayed synthesis of the protein into the blood. This could mean that overall protein synthesis remains the same or similar in both low and high-fat meats. Still, those looking for faster recovery post pump, or athletes engaging in multistage events like triathlon, might consider leaning into leaner meats to maximize the speed of protein synthesis.
It’s the latest trendy take on your morning cup of joe. Mushroom-coffee has exploded in popularity, transitioning from a niche wellness curiosity to a mainstream staple, with consumer interest skyrocketing by 52% year-over-year.
Brands promise everything from improved focus and immunity to better sleep and stamina. But are these claims grounded in solid science, or are they just clever marketing? Let’s brew the facts and see what’s really in your mug.
What is Exactly Mushroom Coffee?
Mushroom coffee isn’t a brew made from coffee beans that taste like mushrooms. It’s typically a powdered blend of regular coffee and extracts from functional mushrooms (also called medicinal mushrooms). These aren’t your everyday culinary varieties.
The most common functional mushrooms you’ll find in these blends are:
Lion’s Mane: Often linked to cognitive benefits and focus.
Reishi: Known as the “king of mushrooms,” it’s touted for immune support and relaxation.
Chaga: A powerful antioxidant powerhouse.
Cordyceps: Famously associated with boosting energy and athletic stamina.
Turkey Tail: Primarily recognized for its immune-modulating properties.
MyFitnessPal dietitian Lauren Cuda says that different mushrooms offer different benefits; for example, lion’s mane may be good for focus (6), reishi for boosting the immune system (8), and cordyceps for to boost stamina (9). “No one type is definitively better,” she says.
Want another natural way to fuel your body? Try my Protein Pumpkin Pie Recipe for a delicious, nutrient-dense snack that supports muscle recovery and satisfies sweet cravings.
Be aware that most scientific evidence for these supposed benefits comes from research on pure mushroom extracts (sometimes taken as supplements), not mushroom coffee blends. To date, there haven’t been major rigorous clinical trials to assess the health impacts of mushroom coffee in humans.
Mushroom coffee may have less caffeine than regular coffee depending on the brand (10, 11), so if you like the taste, it could be a great way to enjoy a warm brew without the caffeine jitters.
The Crucial Caveat: Where’s the Proof?
Here’s the most important thing to understand: Most scientific evidence for these benefits comes from studies on pure, high-dose mushroom extracts or supplements; not from mushroom coffee powders.
To date, there have been no major, rigorous clinical trials on humans drinking mushroom coffee. The amount of mushroom extract in your daily cup is often much lower than the doses used in studies showing benefits. So, while the components are being researched, the product itself lacks robust scientific backing.
Culinary vs. Functional Mushrooms
While everyday culinary mushrooms (like portobello, button, and shiitake) are eaten for their taste and texture, functional mushrooms (like those in mushroom coffee) are consumed for their potential health benefits.
Mushrooms are naturally low in calories, but rich in nutrients such as:
According to Cuda, functional mushrooms tend to be tough, woody, or bitter; which is why they are usually processed into extract forms like supplements or mushroom coffee.
“Eating culinary mushrooms is a great way to support overall nutrition, but if your goal is to incorporate functional mushrooms, a supplement or mushroom coffee may be a more practical option,” Cuda says. It all depends on your health preferences.
About the Expert
Lauren Cuda, RD is a Food Data Curator at MyFitnessPal. She earned her bachelor’s degree in Dietetics from Missouri State University and her master’s degree in Nutrition Diagnostics from Cox College. With over 10 years of experience, she specializes in pediatric nutrition, malnutrition, and nutrition support.
Pros and Cons of Mushroom Coffee: A Balanced Look
Mushroom Coffee Benefits
Lower Caffeine: It typically contains less caffeine than regular coffee, which is great for those sensitive to the jitters.
Possible benefits of mushrooms may include(7) (8):
Immune support
Reduced inflammation
Improved focus
Enhanced stamina
Potential Benefits of Mushroom Coffee: You may get a subtle, supportive dose of the properties associated with the mushrooms in your blend (e.g., slight immune support from Reishi, focus from Lion’s Mane).
Nutrient Introduction: It’s a way to incorporate functional mushrooms into your routine without taking another pill.
Mushroom Coffee Drawbacks
However, most benefits of functional mushrooms are based on animal studies or isolated mushroom extracts; not on brewed mushroom coffee. It’s unknown whether or not these benefits apply to humans.
According to Cuda, mushroom coffee may interact with medications such as immunosuppressants, blood pressure drugs, blood thinners, and medications for diabetes (7, 8, 9). “Always check with your healthcare provider,” she says.
Frequently Asked Questions (FAQs)
Does mushroom coffee taste different from regular coffee?
Mushroom coffee tastes similar to regular coffee, often with a mild earthy or nutty undertone. Quality and flavor generally depend on the brand.
Does mushroom coffee have a lower nutrient content than whole functional mushrooms?
Although it’s hard to quantify, Cuda says that mushroom coffee likely has less nutritional value due to processing and smaller amounts used.
How does mushroom coffee compare to other coffee alternatives, like matcha and yerba mate?
Mushroom coffee typically contains less caffeine than matcha or yerba mate, which could make it a good option if you are looking to decrease your caffeine intake.
The Bottom Line: Should You Try It?
If you’re interested in consuming functional mushrooms, mushroom coffee may be a good option to potentially reap the possible benefits of functional mushrooms while getting an energy boost.
Keep in mind that there is very little research backing up the benefits of mushroom coffee. If you want to consume the caffeine of coffee and the nutrients of mushrooms, regular old coffee and culinary mushrooms might be a cheaper and more researched choice.
So, is mushroom coffee worth a sip? The answer is a nuanced one.
Yes, if: You are curious about functional mushrooms, want to slightly reduce your caffeine intake, and don’t mind the earthy flavor and higher price tag. Think of it as a potential wellness supplement rather than a direct coffee replacement.
No, if: You are expecting a miracle cure, are on a tight budget, or want proven, dramatic results. For most people, sticking with regular coffee and adding nutritious culinary mushrooms (like shiitake or portobello) to your meals is a more researched and cost-effective approach.
Final Sip: Mushroom coffee isn’t a magic potion, but it’s not a complete scam either. It’s a functional beverage with potential, yet-to-be-fully-proven benefits. If you’re intrigued, buy a small container and see how your body responds. But as with any health trend, sip with a critical mind.
When you’re working toward nutrition and wellness goals, the holidays can be tricky. How do you find the right balance between getting the nutrients you need to succeed and enjoying your favorite food traditions?
Fortunately, this low-sugar pumpkin pie from food creator Kelton Maloy helps you hit those macro goals and enjoy the traditional taste of pumpkin pie!
Whether you’re looking for a post-dinner treat everyone will love or a healthier dessert option throughout the week while you binge classic holiday movies, this is a good option.
This recipe uses unflavored protein powder to make sure that it doesn’t compromise on flavor while it’s increasing the nutritional value.
Speaking of nutrition: for this recipe, don’t use a can of pumpkin pie filling. These fillings are usually full of added sugars.
Stick with canned pumpkin puree, and add your own seasonal spices and preferred sweetener to get the classic flavor without the high sugar content.
Protein Pumpkin Pie
Serves: 10 | Serving Size: 1 slice
Ingredients:
1 (15-ounce) can pumpkin puree
¾ teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon sea salt
1 ½ scoops unflavored protein powder (about 45g)
2 tablespoons sweetener (e.g., erythritol, stevia, or monk fruit)
1 cup milk (whole milk or 2% is recommended)
2 whole eggs
1 premade pie crust (9-inch, refrigerated or frozen – if frozen, be sure to thaw it completely!)
Instructions:
Preheat the oven to 350°F (175°C).
If using a refrigerated crust, let it sit at room temperature for about 15 minutes to soften. If using a frozen crust, make sure it’s fully thawed according to package directions. Gently ease the crust into your pie pan.
In a large bowl, whisk together pumpkin puree, cinnamon, nutmeg, salt, protein powder, sweetener, milk, and eggs until smooth and well combined.
Pour the pumpkin mixture into your prepared pie crust.
Bake for 45 minutes, and place foil over the crust and bake for another 15-20 minutes, or until the filling is firm and set at the edges, and just slightly jiggly in the center. (Since we’re using milk and a premade crust, it’s a good idea to start checking around the 50-minute mark.)
Let the pie cool completely before serving. Enjoy!
When you’re juggling work, family, and more all at once, cooking might not be your top priority. But with a few easy recipes at your fingertips, meal prep can make life simpler and less stressful.
Here’s a roundup of eight easy vegetarian recipes that you can whip up at home. Not only are they plant-based and simple to follow, they taste absolutely delicious. You can tackle vegetarian cooking in no time.
Vegetarian Diets: What You Should Know
With its focus on plant-based proteins, fresh produce, and hearty whole grains, a vegetarian diet provides many health benefits while making nutritious eating feel vibrant, satisfying, and sustainable.
Why are vegetarian diets so popular?
People choose to be vegetarian for a host of different reasons, including environmental sustainability, animal welfare, health issues, religion, and more (2). Today it’s simpler than ever to go meatless with more plant-based staples on shelves, more vegetarian dishes at restaurants, and more trustworthy recipes at your fingertips.
If you’re worried about missing nutrients without meat, take a breath, you won’t. “Vegetarians can absolutely get all their nutrient needs met ,” says MyFitnessPal dietitian Katherine Basbaum. The key is building meals around nutrient-dense whole foods like beans, grains, veggies, nuts, and seeds rather than leaning on ultra-processed options that are nutrient-poor and high in sugar and salt..
Vegetarian diets can actually be very beneficial if you eat minimally processed, whole foods (1). In addition to added fiber, benefits include a range of:
Basbaum says these benefits can help lower risk for heart disease and help manage blood sugar, blood pressure, and weight (1).
How to make vegetarian cooking easier
Vegetarian cooking doesn’t need to be scary or overwhelming. Here’s a few tips to save time, money, and energy:
Don’t be afraid of frozen foods. Frozen fruits and vegetables can be just as nutritious as their frozen counterparts (3). Plus, a lot of the time, they are cheaper and precut.
Cook large batches and freeze. If you’re often short on time, you’ll want to cook larger batches and save leftovers for later.
Prep vegetables in advance. You can do a mass washing and chopping session after going to the grocery store. This makes the daily cooking process a bit easier.
Sometimes, it’s fun to create a vegetarian take on a classic sandwich. This chickpea “tuna” salad sandwich mimics the taste and texture of your typical tuna sandwich. Full of chickpeas, celery, and red onion, this dish serves up 18 grams of fiber and 18 grams of protein while being low in saturated fat.
All you really need for this dish is a bowl and spoon. Simply mix everything together and sandwich your mixture between two slices of bread for a delicious handheld lunch.
You can also spice things up a bit with dijon mustard, lemon juice, relish, dill, or whatever else you like.
If you like eggs, this one’s for you. This simple soufflé packs in flavor, texture, and lots of protein. The earthy Swiss chard adds a hearty, slightly bitter contrast to the creamy, tangy cottage cheese, while fluffy eggs bind it all together into a light yet satisfying low-carb dish.
Although this dish takes a bit of time to bake in the oven, the end product is absolutely worth it. It’s good for meal prep, so cut the soufflé into squares and save for an easily-microwaved breakfast. It also works well as a savory brunch centerpiece or a light dinner paired with a side salad.
Here’s a meatless take on a Tex-Mex classic that you can probably whip up right now. “Most of the ingredients are pantry and freezer staples that you can purchase and keep on hand, making it easy to put together whenever you’d like,” says Basbaum.
This tamale pie is great for a hearty yet healthy dinner. It’ll definitely satisfy any Tex-Mex or bean-forward cravings that you have.
Continuing the Mexican food theme, these enchiladas make good use of a lesser known fruit to create a yummy, savory meal. This dish also provides a homemade, healthier alternative to store-bought enchilada sauce, skip the excess sodium and preservatives.
Pair these enchiladas with a simple pico de gallo or a quick squeeze of lime to brighten up their flavor.
Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.
“Stroganoff is traditionally a very rich dish that packs a lot of calories and fat, but this vegetarian version gives you a hearty serving for a very moderate amount of calories,” Basbaum says. Mushrooms are rich in B vitamins, vitamin D, potassium, and more (4), packing this stroganoff with many nutrients.
Try this dish with a side salad for dinner, or alone for a microwaved lunch. Either way, you’ll definitely be satisfied and happy.
This healthier take on a Hanukkah staple truly has it all. From noodles and cabbage to Greek yogurt and eggs, this kugel covers every food base.
By using low-fat Greek yogurt instead of cream cheese or sour cream, this traditionally-fatty dish is made healthier, but still has the same creamy, comforting flavor that we know and love. You definitely don’t need a holiday as an excuse to devour this dish.
This vegetarian mashup of eggs benedict and biscuits with gravy may take more time and effort, but if you’re hosting a brunch, it’s the perfect dish. This recipe includes what Basbaum calls one of the “secrets to lower-fat cooking”: pureed beans, which act as a combining agent for the biscuits.
Try this dish with a side salad of fruit, or add arugula instead of spinach. Regardless, this dish will definitely satisfy a hungry crowd.
Here’s another delicious breakfast recipe. Basbaum says that incorporating citrus and many fresh herbs in this frittata lets you cut back on sodium without sacrificing flavor.
Loaded with vitamins A and C from kale, this frittata serves up 28 grams of protein. If you have leftovers, feel free to reheat and eat it as it is, or slice it up and try it on toasted multigrain bread for a sort of bruschetta.
Anything’s possible when following a vegetarian diet. With a little bit of time and effort, you can easily transform basic ingredients into a delicious meal.
