I’m sharing my meal prep favs with you today – stuff I use all the time!   1. Baking Sheets Easiest meal prep ever – throw everything on a baking sheet, drizzle with a little olive oil and s&p, and bake until done. I LOVE one pan meals – so simple!  (psst: we have an […]

So many protein powders… what to chose? Google it and you’ll find loads of info to sort through, so here’s a quick Coles notes comparison for you:   Whey Protein: Source: Derived from milk during the cheese-making process. Protein Content: High protein content, typically around 20-25 grams per serving. Digestibility: Fast-digesting, quickly absorbed by the […]

Hey there, fellow energy enthusiasts! Let’s talk about those pesky mid-afternoon energy lulls that seem to hit us like a ton of bricks. Ever wondered why you suddenly feel like you need a nap after lunch? Well, the evidence suggests that dehydration might be the sneaky culprit behind these energy dips!   The Mid-Afternoon Slump: […]

If you’ve been following BUILD Nutrition for awhile, this may not surprise… The best way to ensure adequate electrolyte status day-to-day is to eat a whole foods diet that has plenty of foods rich in electrolyte minerals. Yup, that’s right. You can EAT your electrolytes! Foods like potassium-rich bananas and oranges, magnesium-packed nuts and seeds, […]

Has stress been preventing you from reaching your fitness goals? We’ve all heard about how stress plays some big crucial roles in how our bodies respond to our diet and training strategies. But if you’re anything like me, I need the science. What and HOW exactly does stress impact the body? We’re all about the […]

Oh the many ways to calculate your protein targets… Try googling it and you’ll get a few different answers.  That’s because there are, in fact, a few different methods.  There is no one universally agreed upon methodology.  Trying to decide which method you should follow is the tricky part, right?  I hear ya, and I’m […]

Building muscle is HARD WORK, and it takes time. There could be several reasons why you may feel like you’re having a hard time putting on muscle mass. Here what I typically see: Inadequate calorie and/or carb intake: Building muscle requires consuming a surplus of calories to support muscle growth. Are you treating your muscles […]

Bonking: The dreaded nemesis of athletes that strikes when their energy tanks hit rock bottom during intense workouts. It’s like hitting a wall made of jelly, where your muscles turn to mush, and your performance takes a nosedive. But fear not, mighty athlete! Here are some evidence-based tips to steer clear of the bonking abyss: […]

Are you curious like I am?  I need to know how things work! That’s our whole approach here at Build.  Education and knowledge are crucial to the implementation part – and let’s face it, actually doing the things consistently is what produces results!  Like they say – the more you know, the more you do. […]

What are BCAAs? You’ve probably heard that protein is the building blocks of muscle.  Your muscles are basically a big pile of stored proteins in your body.  So when you train your muscles (workout) you break them down and create damage within the muscle itself.  When it repairs itself, it grows and gets bigger and […]