Category: Nutrition

Nutritional myths – there are countless of them..

Still, it’s safe to say that most of us know at least a little bit about nutrition.

But even with all the information available today, there are still some nutritional myths that stubbornly persist.

Here are five of the most common ones that you can safely forget about.

#1 Foods Make You Fat

We’ve all been there. We overindulge on a plate of grandma’s home-cooked lasagna and then promise ourselves we’ll start that diet tomorrow.

But what if I told you that you don’t have to feel guilty about eating that extra slice of pizza?

In fact, there are no specific “fattening” foods.

Because you see, it’s not the type of food you eat that makes you fat, but rather the quantity.

Consuming more calories than you burn in a day is what leads to weight gain, regardless of the source.

This is called “eating in a caloric surplus.”

Oppositely, consuming LESS calories than you burn in a day, can make you lose weight (even if you eat McDonalds & Twinkies.)

This is called “eating in a caloric deficit.”

So go ahead and enjoy that delicious lasagna.

Just be sure not to go overboard with your total daily food intake and you will be good to go!

#2 Eggs Are Bad

Contrary to popular belief, eggs are not bad for the body- in fact, they are one of the best foods you can eat.

This is especially true if the eggs are from a quality source, such as pasture-raised chicken.

Eggs from the pasture-raised chicken have a superior nutritional profile to those from factory-farmed chicken, and the nutrients in eggs from pasture-raised chicken are of a higher quality.

The thing is, your body can absorb and utilize nutrients from eggs better than basically any other food.

Even more so, the egg is the standard for the “biological value of proteins (BV).”

BV is a measurement that shows how well the body digests and absorbs a protein.

Besides… You can have eggs in a variety of tasty ways!

So, if you’re looking for a portion of nutritious food that will benefit your body, look no further than the humble egg!

#3 Eating After 6

A lot of people seem to think that nighttime eating is the enemy of good physical shape.

They believe that eating past 6 pm will somehow make them wake up the next morning heavier, or at least not as toned.

However, this myth is just that – a myth.

If anything, nighttime is the best time to have a little extra something to eat because this is when the body does most of its recovery.

Those who are physically active, especially, need to refuel after a long day so that their bodies can properly repair any muscle damage that has occurred.

So, fear not!

Focus on an active day, and when you finally get the time to be home, unwind with a solid meal full of nutritious, high-quality proteins, carbs, and fats!

And trust me here – your body will thank you.

#4 Whey Is Bad!

How many of us have been shamed for enjoying a nice, refreshing glass of whey protein after a workout?

We’re often made to feel like we’re doing something wrong, that we’re taking shortcuts, or somehow cheating.

But the truth is, whey protein is not only perfectly healthy, but it’s also actually one of the highest quality proteins you can have (some even better than eggs.)

And contrary to popular belief, it’s not a ‘steroid’ – it’s just like the protein in food.

So next time someone tries to tell you that whey protein is bad for you, just smile and nod – then go home and enjoy your delicious shake!

#5 Low Carb Is Key

Nowadays, it seems like everyone is on a low-carb diet. “Carbs are bad!” they say.

“They’ll make you fat!”

But the fact of the matter is that carbs are not bad at all. In fact, they’re a great fuel for high-intensity workouts.

When you eat carbs, your body breaks them down into glucose, which is then used for energy.

So when you’re working out hard, your body needs more glucose to keep going.

That’s why athletes often carb-load before an event or a competition!

They know that carbs will give them the energy they need to perform at their best.

Besides, carbohydrates give a fuller look to the muscles because the excess (unused) carbs get stored as “glycogen” in the muscles and the liver.

If you’re looking to up your workout game, don’t be afraid to eat some carbs and remember myth #1 – no food is inherently fattening, not even carbs!

Final Thoughts

Did you know the truth about these nutrition myths? Drop them for good and make your nutrition work better for you.

It can be tough to separate fact from fiction when it comes to healthy eating, but it’s important to do just that if you want to see results.

By ditching these five nutrition myths, you can focus on making healthy changes that will actually benefit your body and mind.

Are you ready to start living a healthier life? Let’s do it!

Learn more about nutrition

See our Nutrition Course by clicking below

You might like this one, too: You Are Protein (And Why You Should Prioritize It)

You are protein, so don’t think you don’t need to worry about it! Here’s why it’s so important and how to ensure you’re getting enough.

Protein is one of the most important nutrients for our bodies, but many of us don’t realize just how vital it is.

Contrary to popular belief, we do not only need protein when we are trying to bulk up or lose weight – it is an essential part of our diet no matter what.

In this blog post, I will discuss the benefits of protein, why we should all be making sure we are meeting our recommended intake, and some tips on how to do so.

So read on, and let’s learn together!

What Is Protein?

Chances are, if you’re reading this, you’re at least somewhat interested in fitness and working out.

And if you’re interested in working out, you’ve probably heard the word “protein” thrown around a lot.

But what is protein, really?

Protein is a macronutrient that is essential to the human body.

It is made up of amino acids, which are the building blocks of muscle tissue.

When you eat foods that contain protein, your body breaks down the protein into its building blocks (amino acids) and uses them for various functions.

With that in mind, let’s talk a bit about the functions of protein.

Functions Of Protein

As you probably know by now, protein is an essential macronutrient that plays a major role in human health.

Essential means that the body needs it for optimal functioning but can’t produce it on its own.

It is involved in nearly every cellular process and is essential for the structure and function of all tissues.

In addition, protein provides the body with glucose at times when carbohydrates are not available and also helps to regulate metabolism.

Let’s have a look at the 3 most important functions of protein!

Recovery

Why do we need protein? To put it simply, our cells need it to function properly. We have trillions of cells in our bodies, and they’re constantly breaking down and rebuilding.

Protein is the key component that helps our cells rebuild, and without it, we would basically fall apart.

Protein is also essential for recovery after exercise. When we work out, we create tiny tears in our muscle fibers.

In order for our muscles to repair and grow stronger, they need protein. That’s why athletes often include protein-rich foods in their post-workout recovery meals.

This is the first and perhaps most important function of protein.

Hormone Production

If you’re like most people, you probably think of protein as something you eat to build muscle.

And while it’s true that protein is essential for muscle growth, it’s also important for a wide range of other bodily functions.

For example, protein is necessary for the production of hormones, which help to regulate metabolism and basically most processes in the body.

So, next time you’re chowing down on a steak or slurping up some good ol’ raw milk, remember that you’re not just satisfying your appetite or giving your muscles nutrients —you’re also helping to keep your body running like a well-oiled machine.

All-around.

Enzymes

Enzymes are biochemical machines responsible for regulating chemical reactions in the human body, and they are found in all living cells.

They are essential for digestion, muscle, nerve function, and thousands of other roles.

Enzymes are essential for life because they help to build some substances and break down others, all of which help our bodies THRIVE!

Without enzymes, proteins would not be able to perform their essential functions.

And vice versa, without sufficient protein of good quality, your enzymes won’t do their best!

But what are good quality sources of protein? Let’s have a look!

Best Protein Sources

Most people know that they need to eat protein-rich foods in order to build muscle, but few know which foods are the best sources of this important nutrient.

If that sounds familiar, let’s take a closer look at some of the best sources of protein!

Animal Products

While there are many sources of protein out there, animal products like meat, organs, eggs and dairy are generally considered to be the best.

This is because they contain all of the essential amino acids that our bodies need, and they’re also very bioavailable, meaning that our bodies can easily absorb and use them.

So if you’re looking to up your protein intake, animal products are definitely the way to go.

Think of:

1. Beef meat (both lean and fatty cuts)
2. Organs
3. Chicken
4. Lamb
5. Pork
6. Eggs
7. Feta cheese
8. Yellow cheese
9. Other dairy products

Fish & Other Seafood

As we said, animal meat is a great source of protein, but if you don’t quite like animal meat, you can also resort to fish and other seafoods, as those are also abundant of high-quality protein.

Besides that, seafood also has other great nutrients, like omega-3s, other healthy fats and let’s not forget – It’s tasty!

Add the following foods to your menu:

1. Salmon & other fish

2. Shrimp

3. Crabs

4. Lobsters

5. Caviar

6. Calamari

7. Mussells

Plant Sources

Did you know that there are 20 different amino acids that are needed to form a protein? Out of these 20, 9 are essential, meaning our bodies can’t produce them, we must get them from food sources.

Animal proteins contain all 9 of these essential amino acids, which is why they’re considered ‘complete’ proteins.

However, most plant sources of protein lack one or more of these essential amino acids.

This doesn’t mean that you can’t get protein from plants, though.

It just means you have to be a bit more creative in your food combinations. For example, you could pair rice with beans or nuts with seeds to make a complete protein.

Here are our favorite plant sources of protein:

1. Beans
2. Peanuts
3. Lentils
4. Tofu
5. Tempeh

Final Words

So, what does this mean for you as an athlete or fitness enthusiast? It means that you need to prioritize protein in your diet. Remember – you are protein!

Protein is essential for repairing and building muscle tissue post-workout, and it’s also important for the maintenance of your body, overall.

This is why it’s important that you make sure you’re getting enough of it (about 0.8-1g of protein per pound of bodyweight.)

What are your favorite sources of protein?

You are protein – so:

Want to learn more about protein?
Download our free eGuide “Fundamentals of Nutrition: Protein”

You might like this blog: Nutrition For Fitness-What Truly Matters

Sheet Pan Baked Salmon and some roasted veggies? Who doesn’t love a good sheet pan dinner? They are delicious, healthy, and easy to clean up.

This one will have you looking forward to dinner!

This recipe is perfect for this month’s metabolism-boosting theme because salmon is rich in both protein and vitamin D.

But most importantly, it tastes amazing.

Sheet Pan Baked Salmon with Roasted Veggies

(serves 4)

• 2 Tbsp olive oil
• Juice of 1 large lemon (about 4 Tbsp)
• 2 garlic cloves, finely minced
• ½ tsp dried dill
• ½ tsp sea salt
• ¼ tsp black pepper
• 1¼ pound (565 g) salmon filets (4 filets)
• 2 large sweet potatoes, washed, peeled & sliced into thin rounds
• 12 oz (240 g) green beans, trimmed
• ½ yellow onion, thinly sliced

Preheat the oven to 425ºF/220ºC. Line a rimmed baking sheet with parchment paper and coat with cooking spray.

Prep the marinade: whisk together the oil, lemon juice, garlic, dill, salt, and pepper.

Place salmon filets in a baking dish and brush 2 Tbsp of the marinade over them. Put the dish in the refrigerator.

Prep the veggies: Place the sweet potato rounds, green beans, and sliced onion into a bowl, and toss with the remaining 4 Tbsp of marinade. Arrange on the baking sheet before putting them in the oven.

Let bake for 15 minutes.

Remove from the oven and make room for the salmon filets in the center of the pan.

Place back in the oven and bake for 8-12 minutes, until the salmon is done and the sweet potato slices and green beans are tender. Thicker filets = longer cooking time. The salmon is “done” when it flakes when you press down on a filet with a fork.

Remove from the oven – it’s time to eat! ????

If you make this, post a pic and make sure you tag us!! ????

Want more healthy recipes?

Take a look at our ever-growing Recipe Vault with more than 350 recipes – and counting!

Spanish Zucchini Tortilla is today’s inspiration for a high protein meal and here are the ingredients you need and how to make it.

Nutrition per serving:

• Gluten Free
• Dairy Free
• Meal Prep and Freezer Friendly
• High Protein
• Vegetarian

Ingredients – Serves 2:

• 1 tbsp. olive oil
• 1 small potato, peeled, chopped
• 1 small onion, chopped
• ½ small zucchini, thinly sliced
• 6 eggs

How to make the Spanish Zucchini Tortilla

1. Heat oil in a non-stick pan and sear the potato and onion over medium-high heat, for about 4 minutes. Next, add the zucchini and sauté for another 4 minutes.
2. In a bowl, whisk eggs and season with salt and pepper. Transfer the vegetables from the pan into the bowl and mix well.
3. Using the same pan, add the egg mixture on low heat and make sure everything is evenly distributed. After about 3 minutes, run a spatula through the outer edges of the tortilla to make sure it does not stick to the pan.
4. After 8-10 minutes, flip the tortilla (this might take more or less, depending on heat, size and pan), using a plate over the pan. Slide the uncooked part back into the pan.
5. After another 5-6 minutes, the tortilla should be cooked. Remove from heat and serve.

This is just one of more than 320 recipes that you will find in our Recipe Vault!

Our Recipe Vault contains healthy and nutritious recipes that suit everyone.

You will find recipes for High Protein, Low Carb, Smoothies, quick meals with only 5 ingredients and more!

…AND more than 100 are with video recipe instructions!

Monthly Updates

Our Recipe Vault is updated monthly with new video recipes that suit everyone, whether you want to lose weight, gain muscle mass, or get better toned.

You get a monthly subscription for only €9.90, which gives you access to all 320+ recipes in The Vault!

In addition to your exclusive membership, you get 15 new recipes delivered directly to your inbox every month! 12 of these are exclusive High Protein recipes only for subscribing members!

And as if that wasn’t enough, it comes with both a week’s meal plan and shopping list adapted to the monthly recipe book!

The art of staying healthy, strong and fit has never been easier!

.. all this at a price of only €9.90 per month!

Become a member of our Recipe Vault today by clicking the link below

This one may also be of interest:

A healthier you with a variety of veggies

Become a healthier you with the new food guidelines recommend that we eat between five and nine fruits and vegetables a day.

It is easy to fit that many serving of fruits and vegetables into your daily diet, even if it seems like a lot. The shelves of the grocery stores are full of fresh fruits and vegetables. Vegetables and fruits are some of the cheapest and most health-giving foods in the supermarket. It is easy to make your daily meals and snacks with the variety of fruits and vegetables you have.

It is easy to get five to nine serving of fruits and vegetables per day if you take into account how much a serving really is. The recommended daily amount equates to two cups of fruit and two cups of vegetables every day. It is easy to see how easy it is to reach this daily goal when you consider how many fruits and vegetables are available and how low the prices are.

One way to get the vitamins you need from fruits and vegetables is to eat a lot of different foods. Pick a variety of fruits and vegetables in every color of the rainbow and in every conceivable shape, size and texture to give yourself a varied diet every day.

It is important to choose the right colors for fruits and vegetables. This is more than just an artistic thing. Selecting a variety of colors will help you get all the vitamins and minerals you need each and every day.

Try new recipes

You can find new recipes to get the five to nine serving of fruits and vegetables per day. New recipes may give you the motivation to eat all those fruits and veggies. A daily smoothie might be the way to go.

New and inspiring ecipes can give you the chance to try out some new things. Everyone has eaten oranges, but have you tried the fruit? Is there any other vegetable you would like to see? Trying new things is a great way to find new favorites.

People think that they don’t need to eat fruit and vegetables every day if they take a supplement. Nothing could be further from the truth. Fruits and vegetables contain more vitamins than what is identified by science. The vitamins C, A and E are important to good health, but so are hundreds of other elements in fruits and vegetables. These elements are not available in a pill, so they must be taken through a balanced diet that includes plenty of fruits and vegetables.

Fruits and vegetables are less expensive than vitamins. Fruits and vegetables are very cheap when grown in the area. Getting the nutrition you need from the food you eat is much cheaper and more effective than taking vitamins every day.

You should get five to nine serving of fruits and vegetables a day. It may seem like a lot, but you can meet this goal by including fruits and vegetables as snacks, side dishes, and meals.

Should you need some inspiration – we highly recommend The Smoothie Master Recipes book. This exclusive E-book gives you 30 powerpacked Smoothie Recipes for breakfast, lunch, dinner and treats – and you can choose from High Protein, Gluten Free, Dairy Free and Low Carb smoothies.

Become A Healthier You Today

Get your copy for only €19.95!

Which supplements should you use to get the fastest and best results? In the world of fitness, supplements are always promoted to have almost steroid-like effects that supposedly “enhance” your performance, help you lose fat, build muscle, etc.

But what are supplements really and which are the products that are proven to work?

In this article, we are going to shed some light on the most effective supplements you can add to your nutrition plan, so without further ado, let’s get to it!

Stimulation & Recovery

When it comes to training, there are two primary things that happen – First, you go through your workout, where you engage your muscles and nervous system, along with many other bodily systems.

After that period of stimulation, comes the recovery part, where all the components and systems that worked, recover and increase their working capacity.

Here are the most crucial things that happen during a workout

1. Muscle protein breakdown

During heavy workouts, we break down muscle protein, in a process called “muscle protein breakdown (MPD)”.

After your training session is over, that same muscle protein starts recovering in a process called “muscle protein synthesis (MPS)”

When your rate of MPS is greater than the rate of MPD, you go through a successful recovery phase that results in greater strength and size of the musculature.

2. Creatine breakdown

The main energy molecule for the body during high-intensity activities is adenosine triphosphate (ATP).

However, due to the fact that ATP stores are relatively limited, intense training quickly exhausts those reserves.

To continue muscular activity, the body restores ATP by using the secondary muscle energy stores – Creatine.

That is to say that creatine isn’t just a supplement, but a naturally synthesized compound which serves as an alternative energy source.

3. Nervous System Activity

High-intensity workouts highly engage not just the muscles, but the nervous system as well.

A well-activated central nervous system would allow you to achieve a greater strength output.

There are certain supplements you can use to improve the activity of your nervous system, so keep reading to learn more!

What Is A Supplement, Even?

Nowadays, supplements are advertised as magical products that can somehow compensate for the lack of discipline in your training and nutrition.

However, supplements don’t work like magic.

By definition, a supplement is a thing, added to something else in order to enhance or complete it.

In other words, supplements are added to your already well established nutrition plan, to complete it- Not to replace something that lacks in it.

The 3 Supplements To Take

In the context of improving athletic output (strength, endurance, etc.) and recovery after that, there are a couple of supplements that are proven to work.

1. Protein supplements

Contrary to popular belief, protein supplements contain pretty much the same protein as that in foods.

However, in its powdered form, protein is more isolated and can be digested more rapidly, due to the absence of other ingredients.

Protein supplements can be a viable tool to help you derive a solid dose of protein quickly, at a time of need, such as after a workout.

Even more so, a scoop of protein can grant the body enough protein, at a moment when you don’t have the time for a full meal.

Additionally, there is another variation of protein supplements called “casein”.

In essence, casein is a protein that digests slowly and can be used before bedtime.

Without a doubt, protein is one of the most viable supplements that will help you keep up the rate of muscle protein synthesis and thus, improve gains in the long term.

2. Creatine

This second supplement on the list is one of the most researched and proven to work products out there in the fitness world. As we already mentioned, creatine is the body’s natural, secondary energy reserve.

The best-known and proven to work form of creatine is creatine monohydrate, which can be supplemented with just 5 grams a day.

This amount will help you saturate your muscles’ creatine reserves and thus, improve maximum strength, along with strength endurance.

Looking to maximize your output and blast through your plateaus? Take some creatine.

3. Caffeine

There are days when you just DON’T feel like working out and we’ve all experienced that.

Caffeine however is one of the best stimulants, proven to enhance and improve your athletic output, as well as mental clarity and focus.

This ingredient is used in a variety of pre-workout boosters, but can also be found in your everyday coffee or energy drinks.

Don’t forget though, caffeine is safe up to 300-400 mg per day and needs some time to kick in and then, get out of your system.

For this reason, it is recommended that you consume your caffeine ~30 minutes before a workout and not less than 6 hours before sleep (otherwise, sleeping pattern may be disrupted).

Conclusion

Unfortunately, supplements are not the magic they are often promoted to be, however, they can still be made a viable addition to your nutrition plan.

As far as effectiveness goes, protein, creatine and caffeine are the 3 most potent supplements that any generally healthy personal can add to their nutrition plan

All 3 of these supplements will improve your training output and recovery, leading to better gains overtime.

You may also like this one:

Nutrition For Fitness-What Truly Matters

Protein is incredibly important, and without it our body composition and health greatly suffer as a result. 

This little blog will show you what protein is and how much of it we need for specific goals . It will provide you with a full understanding of this macronutrient.

Proteins are an essential nutrient and can be broken down into 20 building blocks known as amino acids. Out of these 20 amino acids, 9 are considered to be essential as the body cannot synthesize its own, meaning we must obtain these from animal and plant sources. The other 11 aminos can be synthesized by the body, making them non-essential.

Protein Quality

When considering a protein source, one of the most popular methods is to classify the food by its biological value (BV). 

The biological value is based on its quantity of the essential amino acids. So a food with a high BV (also known as a complete protein) contains all 9 essential aminos. This is commonly seen in animal and dairy products.

Complete proteins:

• Eggs
• Poultry
• Milk
• Soybeans
• Beef
• Quinoa

Incomplete proteins

• Eggs
• Poultry
• Milk
• Soybeans
• Beef
• Quinoa

The Role of Protein

When we do consume sufficient amounts of high quality and complete proteins, it has a whole host of benefits.

• Proteins provide building materials – amino acids – for growth and repair of body tissues.
• Proteins form vital parts of most body structures, such as skin, nails, hair, membranes, muscles, teeth, bones, organs, ligaments and tendons.
• Proteins facilitate numerous chemical reactions in the body; all enzymes are proteins.
• Some proteins act as chemical messengers, regulating body processes; not all hormones are proteins.
• Proteins assist the body in maintaining its resistance to disease by acting against foreign disease-causing substances.
• Proteins help regulate the quantity of fluids in body compartments.
• Proteins act as buffers, to maintain the normal acid and base concentrations in body fluids.
• Proteins move the required nutrients and other substances into and out of cells and around the body.
• Protein can be used to provide calories (4 calories per gram) to help meet the body’s energy needs.

How much do we need?

The debate still continues on how much protein we need daily, but there appears to be a general agreement that active individuals need a higher intake than sedentary people.

The average intake: For a healthy person of a healthy weight who is mainly sedentary and is not seeking changes in body composition – then an intake of 0.4 – 0.6 grams per pound bodyweight (0,9 – 1,3 grams per kilo bodyweight) is sufficient.

When losing body fat: Having a high protein intake during a calorie deficit is also important, as it is very anabolic, meaning we are more likely to preserve lean body tissue in the process.

When building muscle: The studies that look at muscle mass and protein intake tend to vary from 0.8-1.0+ gram per pound bodyweight, so it’s safe to say a balanced approach would be most beneficial, so around 1g per pound bodyweight (2,2g per kilo bodyweight) is highly effective.

Elderly: The research shows a daily intake of 0.45-0.6 gram per pound bodyweight (0,9 – 1,3 grams per kilo bodyweight). Finally, those recovering from injuries may also benefit from a higher protein diet.

Dangers of a high protein diet

Many people will try and tell us that a high protein diet is bad for us, and that it is linked to cardiovascular disease, dehydration, calcium loss and damaged liver and kidney function. The question that must be asked is – show us the accurate research.

Here’s what you need to know:

1. There is no link to protein causing increased risk of coronary heart disease.
2. There is no link to protein causing liver or kidney damage in healthy subjects.
3. Recent studies show a positive relationship between protein intake and bone health.

Protein sources

Animal sources (1g edible protein per 100g in weight):

• Bluefin Tuna – 29.92g
• Chicken Dark Meat – 28.99g
• Turkey White Meat – 28.48g
• Cooked Salmon – 25.56g
• Lamb Cooked – 24.52g
• Duck – 23.48g
• Pork Chop – 21.91g
• Chicken White Meat – 16.79g

Plant and dairy sources (1g edible protein per 100g in weight):

• Pumpkin Seeds – 32.47g
• Peanut Butter – 25.09g
• Cheddar Cheese – 24.90g
• Peanuts – 23.68g
• Almonds – 22.09g
• Tofu – 17.19g
• Fried Eggs – 15.03g
• Cottage Cheese – 12.93g
• Lentils – 9.50g
• Lima Beans – 7.80g

Want to learn more?

For a LIMITED TIME ONLY:

Download the report for FREE!

(Offer ends May 12, 2023)

References and further reading:

http://www.ncbi.nlm.nih.gov/pubmed/18056791

http://www.ncbi.nlm.nih.gov/pubmed/21775557

http://www.ncbi.nlm.nih.gov/pubmed/24195702

http://www.nal.usda.gov/fnic/DRI/DRI_Energy/energy_full_report.pdf

http://www.ncbi.nlm.nih.gov/pubmed/18448177

http://www.ncbi.nlm.nih.gov/pubmed/8862477

http://www.ncbi.nlm.nih.gov/pubmed/11838888

http://www.ncbi.nlm.nih.gov/pubmed/20565999

http://ajcn.nutrition.org/content/early/2012/01/17/ajcn.111.026328

http://www.jissn.com/content/9/1/42/abstract

http://www.ncbi.nlm.nih.gov/pubmed/22150425

http://www.ncbi.nlm.nih.gov/pubmed/19927027/

http://www.ncbi.nlm.nih.gov/pubmed/17213878

http://www.ncbi.nlm.nih.gov/pubmed/16886097

http://www.jissn.com/content/1/1/45

http://www.ncbi.nlm.nih.gov/pubmed/21102327

http://mikestriathlon.com/nutrition-the-role-of-protein-in-sports-performance/

http://www.lifetime-weightloss.com/blog/2012/8/11/performance-enhancement-part-2
-essentials-of-repair-and-reco.html/