Health & Fitness Blog | 1st Phorm

1ST PHORM PROTEIN THIN MINT COOKIES RECIPE

May 14, 2015 1 Min Read

Serving : 1 Cookie Calories : 74 Protein : 5.5g Carbs : 2g Fat : 5.1g ¾ cup chocolate Level-1 2½ tbsp cocoa ½ tsp stevia, liquid 1 tsp...

1ST PHORM PROTEIN WAFFLES

May 14, 2015 1 Min Read

Looking to switch up your normal breakfast routine? How about some high-protein waffles that [...]

May 14, 2015 1 Min Read

If you’re like me and love drinking smoothies, you will love this. I just put together a Chocolate Raspberry Smoothie recipe that is to diet for. I used unsweetened coconut...

CINNAMON TOAST PROTEIN SHAKE

May 14, 2015 2 Min Read

Breakfast cereal. There are few meals that are as unabashedly fun and flavorful as kids’ breakfast cereal. Think about it: Where else can dehydrated marshmallows and frosted corn chips constitute...

1ST PHORM PROTEIN CREPES RECIPE

May 14, 2015 1 Min Read

Want a quick and easy recipe for high-protein crepes? Read more here [...]

May 13, 2015 5 Min Read

Servings : 6 Calories : 159 Protein : 15g Carbs : 15g Fat : 5g 1 lb. unpeeled red potatoes, cubed 1/2 head garlic 3/4 tsp. olive oil 2...

CRANBERRY NO-BAKE PROTEIN BAR RECIPE

May 13, 2015 2 Min Read

I get it: snacks are just so tempting. If you are always in a snacking mood and looking for something crunchy to munch on, this recipe is for you!I am...

May 11, 2015 1 Min Read

Servings : 5 Calories : 116 Protein : 15g Carbs : 11g Fat : 1g 1 1/4 cups Silk Light Chocolate Soy Milk 3 Scoops Chocolate Milkshake Phormula-1 1 Large ripe...

TIRAMISU PROTEIN PANCAKES RECIPE

May 11, 2015 5 Min Read

Are you a big coffee fan? How about pancakes? If you can honestly answer "yes" to both of those questions, then you [...]

PUMPKIN SPICE PROTEIN PANCAKES RECIPE

May 11, 2015 2 Min Read

Need a new recipe this fall that will knock your socks off? How about some pumpkin spice pancakes? Using pumpkin and our Pumpkin Spice Latte Level-1 protein powder, these...

CHOCOLATE PROTEIN SHAKE RECIPE

May 08, 2015 1 Min Read

There is nothing more decadent, delicious, and refreshing than a chocolate milkshake. The thick, creamy texture and rich chocolate flavor are the perfect combination when you’re craving something sweet. However,...

COCONUT ENERGY BALLS

May 08, 2015 1 Min Read

Looking to satisfy your sweet tooth? These coconut energy balls are sweet and satisfying, but much healthier than anything you’d find in a sweet shop! Now you can enjoy something...

BANANA PROTEIN MUFFINS

May 08, 2015 2 Min Read

Eating healthy meals is a non-negotiable when it comes to whipping your body into shape and becoming the best version of yourself … but when people hear “healthy food” or...

Oct 17, 2013 2 Min Read

When and how often should you eat protein? Its a question we hear almost daily. We called on Dr. Chad Kersick to give us the answer.

Oct 17, 2013 2 Min Read

Oxidative stress can occur from a multitude of things, but it turns out Creatine may be able to diminish its effects on the body. Dr. Chad Kersick explains.

USING CARBS AND PROTEIN TO RUN FURTHER

Jun 27, 2013 2 Min Read

For athletes, carbs serve as gas in your fuel tank. But runners typically want to go farther without taking in excessive carbohydrates. This blog looks at the performance differences when...

UNSTABLE SURFACE AND FORCE PRODUCTION

Mar 20, 2013 3 Min Read

While most gyms have more than just bars, machines and dumbbells many trainers today are incorporating balance and stability alongside more traditional exercises. Dr. Chad Kerksic looks at the debate...

Feb 19, 2013 3 Min Read

We all know the sweet sting of muscle soreness that follows an intense workout. But the muscle damage and recovery are a natural part of exercise, but how can you...

LEUCINE IS IMPORTANT, BUT HOW MUCH?

Feb 13, 2013 4 Min Read

When doing your best you also want to know you're getting the best. Leucine is an essential amino acid that scientists are researching to find the impact it has on...

Feb 11, 2013 4 Min Read

We all know the saying 'Just Do It'... but there is more insight in these 3 words than most. Dr Chad Kerksick looks at breaking down a goal by starting...

Jan 08, 2013 3 Min Read

Tired of the same old workout, or frustrated with the 'New Years' crowd that packs all the equipment you like to use? Ever tried Kettlebells? This study, interpreted by Dr...

STUDIES POUR IN EXAMINING BETA-ALANINE

Dec 27, 2012 3 Min Read

Beta-Alanine has recently become a buzz word in the supplement world. More studies are being done and the effects on the human body are being explored. But the question is...

Nov 29, 2012 5 Min Read

We've all found ourselves with a few extra hours between meals and no protein shake around. So what do you do? Dr. Chad Kerksick deciphers some studies that look at...

Nov 19, 2012 2 Min Read

While much research and time has been devoted to post-workout nutrition research, studies of intake before and during resistance training aren't as common. Dr. Chad Kerksick looks at the importance...

Nov 08, 2012 5 Min Read

Thanks to advancements in science, long gone are the days of choking down raw eggs in order to see muscle growth and results. But today when it comes to what...

MAKING CARDIO ENJOYABLE

Oct 25, 2012 4 Min Read

Cardio, enjoyable? May seem like a typo to many of you, but Dr Chad Kerksick discusses a recent study that has shown implementing a new style of cardio can actually...

IS IT IMPORTANT TO MEASURE METABOLISM?

Oct 08, 2012 3 Min Read

You hear the word 'Metabolism' a lot, but what does it really mean and how do you measure your own? A great indicator, whether your dieting or not, Dr. Chad...

Sep 24, 2012 4 Min Read

Resistance training is key to building muscle and strength, but varying your intensity & repetition can lead to different outcomes. In this article by Dr. Chad Kerksick, learn to calculate...

IS SOY PROTEIN BETTER FOR WOMEN?

Sep 20, 2012 6 Min Read

Soy versus milk protein? It depends on what you're end goal is. Both have overall health benefits, but when combined with exercise and resistance training they can deliver different outcomes....

Sep 03, 2012 5 Min Read

Dr Chad Kerksick looks at the different types of Whey Protein, what they are comprised of, and how studies have shown that use of whey protein can increase strength and...

Jun 29, 2012 4 Min Read

We've all heard of resting between sets, but have you ever tried resting between reps? Dr. Chad Kerksick looks at the use of short rest periods between reps and the...

Jun 04, 2012 4 Min Read

Have you looked at the calendar? Has it hit you that you have around ten weeks before the month of June and the official start of summer? Yeah, that is...

May 21, 2012 4 Min Read

Having trouble getting to sleep or problems staying asleep? Dr. Chad Kerksick looks at 2 well documented ingredients, melatonin & valerian, that promote restful sleep.

Apr 27, 2012 3 Min Read

Dr Chad Kerksick looks at the body's testosterone release in regards to the type of exercise being done, the amount of muscle recruited, intensity and how it all relates to...

Apr 26, 2012 3 Min Read

Dr. Chad Kerksick of 1st Phorm looks at how overeating for only a 2 months can cause long term effects not only on your weight but fat percentages and muscle...

CREATINE AND BETA-ALANINE: CAN YOU TAKE THEM TOGETHER?

Feb 15, 2012 8 Min Read

When it comes to performance supplements, there are many that get talked about often. Two of the most talked-about are creatine and beta-alanine. Both have strong research backing them, so...

Nov 21, 2011 5 Min Read

How many of you have ever wondered what impact it might have if you did weights or cardio first when you go to the gym? Maybe you burn more fat...

JUST GET IT INSIDE YOU

Oct 12, 2011 3 Min Read

A number of feeding approaches have been thrown around when it comes to taking your protein. Most research studies and most gym-goers deliver the entire dose of protein and/or amino...

GET THERE AND STAY THERE

Oct 07, 2011 4 Min Read

I’m sure most of you know some person or maybe several people who lose weight, gain it back, lose weight again, gain it back and so the cycle goes. Well...

Sep 02, 2011 4 Min Read

Part I – How do I figure out how many calories I should be eating? I’ve decided to do another multi-part series as my previous series involving resistance-training variables has...

GOING OLD SCHOOL …

Aug 31, 2011 5 Min Read

From time to time, it’s really cool when you go back and find reinforcement for things that you are doing or that may be on your mind. It’s the reason...

Aug 27, 2011 6 Min Read

A popular question for sure. However, NO straight-forward answer exists as a number of factors interact that change the answer. I’m sure there is a fair share of guys out...

Jul 20, 2011 1 Min Read

Sure, many people have joked around about this, and probably even more spouses have suggested their respective significant other is unbearable without their daily dose of exercise, but does scientific...

Jul 08, 2011 2 Min Read

An ever-expanding waistline is a need for concern, not just because you may not like how you look in the mirror, but also because you become at a greater risk...

Jul 05, 2011 3 Min Read

A neat study was published in the prestigious New England Journal of Medicine in June 2011 by researchers who are part of the Harvard School of Public Health. If you...

May 06, 2011 4 Min Read

Welcome to the final article of a six part series that is focused upon the key variables one must consider when developing or modifying a resistance training program (Kerksick 2011;...

May 03, 2011 1 Min Read

So we’re on to part five of the article series that is providing a more scientific breakdown and explanation of the variables that should be considered and how they should...

Apr 18, 2011 1 Min Read

Welcome to article three of a six part series breaking apart the details of a resistance training workout (Kerksick 2011; Spiering et al. 2008). My first articles focused upon two...

Apr 14, 2011 4 Min Read

Welcome to installment number two of this six part series that will focus on the acute resistance training variables that are paramount to any resistance training workout (Kerksick 2011; Spiering...

Apr 01, 2011 1 Min Read

You lift weights right? Besides to look great in the mirror, feel better about yourself and to take care of your body, do you know why you are choosing the...

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