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 […]

With all the fuzz over collagen lately, you might be wondering…   Is collagen considered a sports performance supplement?  Collagen is a structural protein that is found in the connective tissue of animals, including humans. It is a major component of tendons, ligaments, cartilage, and bone.  While more research is needed to fully understand the […]

I agree with professional baseball player Jim Thome when he said, “The strongest thing I put into my body is steak and eggs. I just eat.”   I can’t count the number of students and clients alike who have asked me about commercial sports supplements over the years, from carb gels to steroids.  My response might […]

The sun is shining, and spring is officially here, which means it’s time to take your outdoor sports performance to the next level! We believe that optimal nutrition plays a crucial role in achieving your athletic goals. Here are three ways you can optimize your performance this season: 👉 Hydrate like it’s your day job! […]

Insulin is your master energy hormone. 🦸 Not only is insulin in total charge of your blood sugar loss, but it’s also the fat storage controller. Your muscles, fat, and liver cells all respond to insulin. It’s a complicated hormone, but we can simplify its role in metabolic health with these two known points: 👉 […]

Smelling something extra funky during your kickass workout? We’re talking way worse than your average B.O. It may be you, but if it’s smelling like ammonia or bleach near the end of your workout, that’s definitely not a good sign. Smelling ammonia after a brutal workout can be an indicator of burning off stored protein […]

Here are our top three hacks to stay consistent with sticking to your meal plan all week long! I used to stick to my good nutrition intentions all week (well, Monday to Thursday) and then Friday would come and I’d binge all weekend. I’d tell myself that “this is balance”. If you can relate, keep […]

Hey CrossFit and fitness warriors! Ready to supercharge your weight loss journey? Here are some science-backed reasons why upping your protein game can be a game-changer for shedding those extra pounds:   Metabolic Boost: Protein has a higher thermic effect compared to fats and carbs. This means your body burns more calories digesting and processing […]