Chocolate Protein Shake Recipe

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, most chocolate shakes are packed with fat, sugar, and calories, meaning that while they may satisfy your sweet tooth, they don’t satisfy your body’s nutritional needs. If you’re trying to meet specific fitness goals, they may not be a good fit.

That’s why I created this delicious chocolate [...]

Coconut Energy Balls

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 delicious without sacrificing your health goals. Plus, these coconut energy balls are crazy easy to make!

So without further ado, let’s talk about how to make these sweet [...]

1st Phorm Protein Pumpkin Bread Recipe

Chilly weather? Check. Leaves changing? Check. Pumpkin flavor craving? Check!

If you’re ready for fall and have the urge to make every dish with pumpkin flavoring like me, 1st Phorm’s Pumpkin Protein Bread Recipe will be your best friend this season.

It can be tricky to find the right pumpkin bread to compare with the one your mom, grandma, or even local baker makes, but this recipe just might do it. With a few ingredients and a little luck, you can make [...]

Banana Protein Muffins

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 dieting, they usually hear “no carbs, no sugar, and no flavor.”

However, that's not necessarily true or an effective plan to reach your goals long-term. Healthy food can be just as enticing if you know what to [...]

What Type of Training Burns the Most Calories?

When it comes to burning calories, should you go for a longer period or do short bursts of sprints? Dr. Chad Kersick shows you what proven research says...

Study Shows Best Protein Timing For Results

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.

How Creatine Supplementation Reduces Oxidative Stress

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.

Need to Be Able to Run Farther? Use Carbohydrate and Protein to Help Fuel Your Way

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 different mixtures of carbs and protein are taken by top athletes. Find out what your best option is and boost your performance!

Unstable Surface and Force Production

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 over whether “unstable surface training” is truly effective or just another fancy gym fad?

Creatine Supplementation and Managing Damage

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 lessen the soreness and lack of range of motion? Dr Chad Kerksick discusses the impressive numbers found by a new study that looks at how creatine can influence the body in this recovery period.

Eccentric Contractions and Activation of Recovery

You may have never heard of the eccentric and concentric phases of exercise, but chances are you may already be doing them. But,which is better when it comes to your goals, results in more muscle activation or recovery, and what types of exercise use these? Dr Chad Kerksick explains and goes through recent research that shows which is better at generating strength and power.

Leucine is Important, but How Much?

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 protein metabolism. How much you take in and your age can make a difference. Read this article by Dr Chad Kerksick to make sure you're getting the right amount that your body needs!

The Best Advice Are Things You Will Do : Part 1, Exercise

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 with the basics... meaning just do something... anything! Read his suggestions for getting started and creating a new habit!

Using Kettlebells as an Alternate Means to Improve Strength and Power

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 Chad Kerksick, looks at the effectiveness of Kettlebells and if you really can get the same results as traditional power and strength training.

Studies Pour In Examining Beta-Alanine

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 what does Beta-Alanine really do and are you using it in the right physical exercise situations?

When in Doubt, Just Reach for Whey Protein Isolate

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 the differences (and similarities) on the body when ingesting different ratios of whey protein isolates, leucine and essential amino acids in case certain items are more available to you then others at the time. You'd be surprised what was found! But our favorite will always be to remember your shaker cup of Level-1 or Phormula-1!

Nutrient Timing and Delivering Nutrients During Your Workout

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 of what you're taking and when to maximize your results.

Answering “What” and “When” to Maximize Your Workouts

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 you are taking pre, during and post-workout, how do you know that what you're ingesting is right... at the right time? In this blog, Dr Chad Kerksick uses scientific studies to help answer this very question.

Pumpkin Pie Level-1 Protein ‘Bread’

It's that time of year when the smell of baked goods fills the air! Don't get caught with a sugary, unhealthy treat, use this delicious recipe by Gillian Risebury for Level-1 Pumpkin Pie Protein Bread.

Making Cardio Enjoyable

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 make it more enjoyable. Fun to run? Maybe not always... but this new cardio workout will certainly make it better!

My local gym can measure my metabolism. Why is this important? What does it mean?

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 Kerksick examines an easy way of measuring metabolism at your local gym.