Can Creatine Really Help You Gain Muscle?

In the vast sea of supplements and vitamins promising to enhance your performance and boost your workout results, there are few that have been as extensively researched as creatine—and even fewer that live up to their claims. 

According to a position paper by the International Society of Sports Nutrition, creatine has been the subject of over 1,000 studies, with findings indicating it provides myriad benefits and few side effects. In the same paper, researchers conclude, “creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes with the intent of increasing high-intensity exercise capacity and lean body mass during training.” In other words, there’s a lot of scientific evidence showing creatine can help you push harder to make bigger gains. 

Tonal coach and certified personal trainer Joe Rodonis experienced this firsthand when he started taking creatine a few years ago at the recommendation of his dietitian. 

“When I went on it, my muscles felt fuller,” he says. “My recovery was a little bit better, too, but the main thing was—and it’s not dramatic—you feel like you have a bit more in the tank during  your workout session.” 

For Rodonis, that meant feeling strong through the last rep of a long workout. “Without it, I felt like I kept hitting a wall. I would literally hit failure,” he says. “You can imagine that if you’re just doing a couple more reps, a few more movements, or a couple more minutes in a workout, you can improve your training and performance capacity over time.” 

Here’s a breakdown of creatine pros and cons, how it works, and how to know if this supplement is right for you.

First, What Even is Creatine?

Creatine is an amino acid, one of the building blocks of protein, explains John Christie, registered dietitian and Tonal’s Director of Applied Training Science. It’s stored in skeletal muscle and aids in the resynthesis of adenosine triphosphate (or ATP), which provides energy for short-term, maximum-effort muscle contractions. It’s this process that gives Rodonis the extra boost he needs for cranking out those last tough reps. 

“Creatine can be used as an energy source for the highest-intensity efforts,” says Christie. “Having additional creatine on hand, it will be more readily available to use in those moments when it’s needed most, like with a max-effort bench press under near maximal load.” By being able to do 9 reps instead of 8 or 6 in a given exercise, you’ll accumulate more volume and better resistance to fatigue, he explains. 

You can get creatine through animal proteins in your diet or as a supplement, typically in powder form that you mix with water and drink. Creatine comes in many forms, but Christie recommends looking for creatine monohydrate as it’s considered the “gold standard” in terms of bioavailability, research-backed efficacy, and safety.

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When choosing a creatine supplement, look for certification from the NSF (formerly the National Sanitation Foundation, now NSF International). Supplements are not regulated by the FDA, but NSF certification indicates a product has been third-party tested and meets basic safety standards. Professional sports leagues including MLB, NFL, and NHL recommend products that are certified by sport by the NSF.

What Are the Pros and Cons of Creatine?

As the subject of hundreds of studies on athletes across multiple sports, the creatine pros and cons are well-established—and overall the pros outweigh the cons.

Pros:

By giving you the energy to push harder in your workouts, you’re able to make greater strength, power, and hypertrophy gains. Additionally, studies have shown that creatine can speed up recovery by reducing inflammation and increasing glycogen storage in muscles. Since intense exercise depletes stores of glycogen—your body’s main source of energy—rebuilding these stores quickly promotes recovery. In another study, creatine was shown to enhance performance during periods of increased training intensity that could otherwise lead to overtraining. 

The benefits of creatine go beyond fitness, too. In aging populations, creatine has actually been shown to improve cognitive function and, when combined with resistance training, reduce bone loss. 

Cons:

In the hundreds of studies conducted on creatine over the years, the only significant side effect that’s been reported is a small amount of weight gain. Because creatine increases water retention and pulls water into muscles, some of this weight gain is due to an increase in water weight while some may be due to increases in lean muscle mass. 

Christie explains that this weight gain is not harmful, but could be discouraging if you’re measuring your progress by pounds or inches lost. One study has demonstrated that taking a smaller dose of creatine (around 2 grams per day) can improve fatigue resistance during high-intensity exercise without leading to weight gain. 

While early studies linked creatine with kidney damage, more recent research has shown that creatine does not cause kidney dysfunction in healthy individuals. However, if you have pre-existing kidney disease or take any medication that affects your kidneys, consult your doctor before taking creatine or any other supplement.

When Should You Take Creatine?

Some supplements and nutrients are most effective when taken at a specific time–like beta-alanine before your workout or protein afterward—but timing is less important when it comes to creatine. According to a review of studies from 2021, there currently isn’t enough evidence to suggest that it’s better to take creatine before or after exercise. Instead, focus on consistency—simply taking creatine every day. 

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Studies have shown that, with the recommended dosage of 3 to 5 grams per day, it takes roughly four weeks to achieve peak creatine saturation in both men and women, after which that saturation can be maintained by the same dosage. The benefits of creatine aren’t often felt until creatine levels are raised following long-term supplementation, so you likely won’t see an immediate effect after a single daily dose. The creatine pros and cons remain the same no matter what time of day you take it.  

“It’s more important that you’re taking it than it is when you’re taking it,” says Christie. “It’s fine to maintain reserves of creatine so you have it on board when you need it for intense training.” 

How Long Should You Take Creatine?

According to the International Society of Sports Nutrition position statement, creatine has been shown to be safe and effective when taken for up to five years. That doesn’t necessarily mean there are risks beyond five years, but rather that most studies don’t follow subjects for a longer duration. However, over the course of several years, your goals and workout routine will likely change, so you may naturally take time off of creatine supplementation. 

Can You Mix Creatine with Protein?

Optimal protein intake is essential for building muscle, but protein and creatine work in different ways. Creatine helps with generating the energy you need to perform in your workouts, while protein assists with post-exercise recovery and repairing damaged muscles. 

It’s not surprising then that a lot of athletes who take creatine for muscle gains also supplement with protein. If you want to take both supplements, it’s considered safe to take them together for the sake of convenience. Rodonis, for example, mixes creatine into his daily protein shake. Research suggests that combining creatine with carbohydrates and protein actually increases creatine retention.

Do You Need a Creatine Loading Phase?

In the early 1990s when creatine began gaining popularity among recreational athletes, researchers believed that a creatine loading phase was necessary to build creatine stores and achieve the best results. In a creatine loading phase, athletes take a high dose of creatine, typically 20 to 25 grams daily, for 5 to 7 days. This loading phase was then followed by a standard dose of 3 to 5 grams per day for maintenance. 

While a creatine loading phase can be used to boost reserves quickly, taking the maintenance dose has been shown to ultimately raise creatine levels by the same amount (over four weeks instead of one) without the gastrointestinal side effects sometimes seen when taking larger doses.

This is Rodonis’s strategy, too. He simply takes 5mg of creatine daily. “I think people overcomplicate this,” he says of regimented creatine loading phases. “It’s more about the consistency of having it every single day.” 

The Bottom Line:

There’s ample research to support taking creatine as a nutritional supplement to power your workouts and give you the energy for high-intensity training. Along with protein, creatine promotes lean muscle development and muscle recovery. For most, it’s safe to take a moderate dose (3 to 5 grams) of creatine daily. Staying consistent with your creatine intake is key to seeing results.

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Are You Getting Enough Protein? Here’s What the Science Says

As an athlete, you may need more protein than you think to build and maintain muscle.

High-intensity interval training (or HIIT) has been shown to improve cardiovascular health, shift body composition, and boost muscular endurance. These fast-paced workouts are effective, but they’re also demanding, so you need to make sure you’re fueling correctly. Knowing what to eat before a HIIT workout can make the difference between feeling energized and powerful the whole way through, or dragging your feet and feeling weak. 

Whether you’re searching for the right meal, considering pre-workout supplements, or sifting through carb-loading protocols, you want enough fuel to power those high-intensity intervals—without your most recent meal bouncing around in your stomach when you’re performing high-intensity resistance training or doing plyometrics.

Here are a few factors you should consider when deciding on what to eat before a HIIT workout.

What Should You Eat Before a HIIT Workout?

According to John Christie, registered dietitian and Tonal’s Director of Applied Training Science, you should prioritize carbohydrates and hydration before a HIIT workout. Carbs are essential as they provide readily available energy, while drinking fluids is important as you’ll lose water through sweat. 

If you’re eating two to three hours before your HIIT workout, you can include protein and healthy fats for additional fuel. “Research shows that protein before your training can decrease your cortisol and stress response,” says Christie. High-intensity exercise temporarily raises levels of the stress hormone cortisol, and high cortisol levels can inhibit protein synthesis and muscle growth. By decreasing cortisol, protein blunts these negative effects and helps with recovery.  

Tonal coach Ackeem Emmons, a personal trainer and certified Precision Nutrition Level 1 nutrition coach, likes to fuel his HIIT workouts with a mix of eggs, sweet potatoes, and okra with a complex carbohydrate such as quinoa, farro, or brown rice. This savory meal is easy to assemble and works any time of day. As Emmons says, “I’m big on having dinner for breakfast.” 

For more options of what to eat before a HIIT workout that’s a few hours away, Christie recommends combining carbohydrates and protein (such as whole wheat toast or pancakes and eggs) or getting both in the same dish (for example, a yogurt parfait with fruit and granola). 

As you get closer to your workout, you’ll want to rely more on fast-digesting, simple carbohydrates, such as a banana or toasted white bread, and keep protein moderate and fat low. If you’re eating within an hour of your HIIT workout, try low-fat yogurt, a smoothie, or a sports drink with carbohydrates. Emmons personally likes a protein shake, trail mix, or a peanut butter and jelly sandwich for quick pre-workout fuel. 

“What ends up happening is that your blood will be diverted away from the digestion of food [as you exercise] and focus more on pumping nutrients to the muscles,” says Christie. “Undigested food will then just sit there like a rock.” Simple carbs will digest in time but meals that are heavy in fat or fiber take longer.

Can You Do HIIT on an Empty Stomach?

When you exercise first thing in the morning, you might not have the appetite for a full meal. In that case, you’re better off doing your HIIT workout even if it’s on an empty stomach—especially if that’s the only time in the day you have to work out. 

“It certainly can be done, and you can make the most of it by continually showing up,” says Christie. “Consistency is the most important variable.” However, if you’re not fueling your workouts, you could be selling yourself short. Without available energy, you won’t be able to perform at the highest level of intensity you’re capable of, and you run the risk of feeling weak or light-headed. 

Christie notes that you can gradually make small changes to your morning routine to get in more nutrients and boost your performance. 

Start by simply hydrating with water before and during your workout. Once that becomes second nature, try adding beetroot juice or a pre-workout supplement with beta-alanine. A review of studies shows that beetroot juice can improve cardiovascular endurance and increase time to exhaustion. Similarly, studies have shown that beta-alanine can increase training volume while reducing feelings of fatigue, and improve performance in sprint interval training. 

Beetroot juice contains nitrates, which expand blood vessels and improve the delivery of oxygen and nutrients to your muscles. Beta-alanine, Christie explains, helps improve an athlete’s capacity for training and increases the time to fatigue by buffering lactic acid buildup. Both of these are available as powders that mix in your water and go down easy. 

“Those things make a small difference and they’re not a huge investment of energy and time,” says Christie. 

Next, he suggests incorporating a sports drink or smoothie with carbohydrates to get in more fuel. In liquid form, these are easy to digest quickly before your workout. 

If you don’t want a pre-workout supplement, Emmons suggests starting your morning with coffee before a workout. Caffeine has been shown to improve both endurance and strength performance.  

How to Fuel The Night Before

Another strategy that Christie and Emmons both recommend, especially if you’re unsure what to eat before a HIIT workout, is to top off your energy stores the night before your workout n with a healthy dinner or snack.

“In my days of running track, when we had a track meet early in the morning our coach would tell us to load up on everything the night before,” says Emmons. “If you didn’t have dinner and then you wake up early, that is a huge window [without eating]. That is just a recipe for disaster.” 

When fueling the night before, choose foods that digest more slowly so the energy will be readily available in the morning when you need it. Go for complex carbohydrates instead of simple ones (think whole wheat bread over white bread) and add protein and healthy fat to your meal. Christie explains that fat delays gastric emptying, slowing the digestion process so you’ll still have fuel in your system in the morning. 

Emmons recommends including foods like sweet potato or guacamole in your evening meal to add complex carbs and healthy fats, and pairing them with a lean protein like salmon.

HIIT Workouts on Tonal

Now that you know what to eat before a HIIT workout, here are some high-intensity Tonal programs and sessions you’ll be ready to take on, fully fueled.

Super Power HIIT – Coach Ackeem Emmons

This fast-paced, full-body interval workout taps into Tonal’s dynamic weight modes to give your muscles even more of a challenge. You’ll focus on power and velocity, and finish the session with a burnout block to test your endurance. 

HIIT Hard, Recover Harder – Coach Ash Wilking

HIIT may seem intimidating if you’ve never done it before, but this beginner-level program is a two-week introduction to the format designed to build your confidence. You’ll practice working at different intensity levels in sprint intervals and balance out your hard efforts with active recovery. 

Peak Power HIIT – Coach Kendall “Woody” Wood

Push your limits in this advanced, high-intensity program. The workouts follow the 3/2/1 protocol, which means as you work through a block the duration of each exercise decreases while the intensity ramps up. It’s a sweaty, fat-burning, muscle-building challenge from start to finish.

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Considering muscle growth and strength adaptations happen in the hours after exercising, it’s fair to say that a workout is only as good as its recovery. How you fuel yours can be the difference between optimizing your results and missing out on major benefits.

According to John Christie, registered dietitian and Tonal’s Director of Applied Training Science, there are three essential steps you need to take with your recovery nutrition: Rebuild with protein, refuel with carbohydrates, and rehydrate with fluids and electrolytes.

It’s possible to get all of these nutrients from foods in your everyday diet. However, if your daily diet isn’t balanced, you have certain dietary restrictions, or you want more convenient options, there are also supplements that will help with muscle recovery. 

Here, Christie and Danielle Gaffen, MS, RDN, LD, founder of Eat Well Crohn’s Colitis, break down the nutrients you need post-workout and how to get them from both food and supplements.

Protein 

After a tough workout, your muscle fibers are damaged, and you may start to feel soreness. To start the rebuilding process, you’ll need to initiate protein synthesis, the process by which the body’s tissues, including muscle, are built and repaired. So, to patch up the micro-tears you incur during a lifting session (and, thereby, grow bigger, stronger muscles), you need to eat an adequate amount of protein. 

“Between 20 to 25 grams of high-quality protein maximizes the response of muscle protein synthesis after resistance exercise,” says Gaffen. 

After consuming protein, the body’s digestive system breaks it down into amino acids. These molecular “building blocks” are then released into the bloodstream and processed by the liver. 

While many athletes can accomplish protein goals with whole foods in their diets, it can be hard for others. Protein powders and shakes provide an easy way to rebuild, especially if you struggle to reach your daily protein goal or need a quick, portable snack for your commute between the gym and the office. 

Meat, poultry, fish, and eggs are high in protein, but there are also plenty of plant-based protein sources. Tofu, some whole grains, like quinoa and millet, and most vegetables contain small amounts of protein (broccoli, for example, has about four grams per serving).

Carbohydrates

While typically categorized as pre-workout fuel, carbohydrates are equally important for post-exercise recovery. Once the body uses readily–available glucose, it taps into glycogen, which is stored in the muscles and liver. Depending on the length and intensity of your workout, your glycogen levels may be depleted after a sweat session. 

Incorporating protein and carbohydrates in your post-workout meal addresses both your rebuilding and refueling needs. Here are Christie’s recommendations for the amount of carbohydrates to consume based on the length of your workout:

Eat on the lower end of the carbohydrate range if you’re looking to lose body fat and get lean, or the higher end if your goal is to build muscle. You can also use workout intensity to guide your carbohydrate intake. Eat less for low-intensity sessions and more after high-intensity ones. 

Timing of carbohydrate intake is a factor, too, says Gaffen. “The highest muscle glycogen synthesis rates have been reported when large amounts of carbs are consumed immediately after exercise and at 15- to 60-minute intervals thereafter for up to five hours after exercise,” she says. “Delaying carbohydrate intake for too long after exercise reduces muscle glycogen resynthesis.” Simply put, it’s best to eat carbs right after your workout, but it’s still worth refueling even if you miss that window. 

Energy bars, gels, chews, and drinks are packed with easy-to-digest carbohydrates that can help fuel recovery.  These are good choices if you’re out on a long run or bike ride and need quick, easily digestible energy. Gaffen notes that these products can be useful to athletes on-the-go but cautions against becoming too reliant upon them.

“Many fitness-minded and athletic individuals use these products, generally recognized as safe, as a convenient way to enhance their diets. However, if they are substituted in place of whole foods on a regular basis, they can deprive the athlete of a well-balanced diet,” she says. 

Healthy dietary sources of carbs include whole grains, vegetables, and fruit.

Fluids and Electrolytes

Proper hydration is critical to muscle recovery (and pretty much every biological function). “The goal with fluids is to replenish what you’ve lost,” says Christie. “That’s roughly 5 to 8 ounces per 15 minutes [of exercise] or, if you’re tracking it, 20 ounces per pound lost.” Depending on the intensity of your workout and your personal sweat rate, you might need more or less fluid after exercise. Any water you drink during the workout also contributes to this total. 

To find out how much water you’re losing during exercise, try performing a sweat rate test by weighing yourself before and after a workout. Otherwise, pay attention to other signals like your thirst and urine color (darker yellow urine indicates underhydration). 

You’ll need more than just water to rebalance your fluids after exercise. When you sweat, your body loses electrolytes which need to be replaced as well. Electrolytes are minerals such as sodium and potassium, that help maintain and restore hydration by pulling water into the bloodstream. 

Electrolyte-replacement drinks are popular among athletes. If you’re an especially salty sweater, look for products that contain more sodium. Consider adding electrolyte supplements after workouts that are high-intensity, longer than an hour, or performed in hot and humid conditions. This is often more applicable to endurance exercise than strength training because it involves longer workouts and more sweat loss. 

Electrolytes are found in a wide array of foods. Some of the most popular sources for post-workout consumption include coconut water, watermelon, bananas, oranges, and salty snacks such as pretzels or pickles.

Additional Nutrients and Supplements for Muscle Recovery

Consuming protein, carbohydrates, fluids, and electrolytes will go a long way in your muscle recovery. However, if you want to round out your diet or get an added boost, there are more supplements you can add to your routine. Consider these “nice to haves” to incorporate once you’ve locked down the must-haves above.

BCAAs

In addition to consuming amino acids through food, you can also get these “building blocks” directly from branched-chain amino acid (BCAA) supplements. The research on BCAAs stimulating muscle protein synthesis is mixed, though. Some studies show that taking BCAAs increases post-exercise muscle protein synthesis stimulation, while other research concludes that BCAAs on their own are ineffective. 

When choosing a BCAA supplement, focus on the concentration of leucine. Scientific literature suggests it may be the primary amino acid that drives protein synthesis. Christie explains that you need to consume 2.5 grams of leucine to “flip the switch to signal muscle protein synthesis” after exercise. You’ll also hit this leucine threshold by eating 20 grams of a complete protein. 

Gaffen believes that BCAAs may be an appropriate supplement for muscle recovery for vegetarians and vegans. “Since animal foods are good sources of BCAAs, people on plant-based diets may especially benefit from a plant-based supplement that contains BCAAs,” she says.

Beta-alanine

Beta-alanine is a non-essential amino acid, which means that it’s produced by the body. Essential amino acids, on the other hand, must come from food). Beta-alanine helps delay muscle fatigue by supporting the synthesis of carnosine, a muscle compound that buffers exercise-induced acid. 

“Although carnosine is synthesized from two amino acids, beta-alanine and histidine, its synthesis appears to be limited by the availability of beta-alanine, thus taking supplemental beta-alanine can increase carnosine levels,” Gaffen says. “This proposed benefit would help increase an athlete’s capacity for training and increase time to fatigue.”

According to an International Society of Sports Nutrition position statement, athletes see improvements in performance after 2 to 4 weeks of taking 4 to 6 grams of beta-alanine daily.  Christie recommends supplementing with beta-alanine before your workout to boost performance.

Omega-3 Fatty Acids 

Omega-3 fatty acids, a type of polyunsaturated fat, support the production of signaling molecules that maintain the immune system, lower inflammation, improve blood flow, and decrease pain. There’s also some evidence that suggests omega-3 fatty acids may reduce exercise-induced muscle soreness. Christie says you don’t need to worry about consuming omega-3s immediately after exercise. Rather, include them in your regular diet between workouts. 

You’ll find omega-3 fatty acids in cold water fish (e.g., salmon, herring, and sardines) and fish oil. They also occur naturally in plant sources, including walnuts, flax seeds, and chia seeds. 

Supplements are an option, too, if you don’t regularly eat any omega-3-rich foods. “Supplemental omega-3 [which are typically available in fish oil capsules] may especially be recommended when the diet is deficient [in omega-3 fatty acids],” Gaffen says. This may be true for people who don’t like seafood or live in an area where seafood isn’t readily available.

Vitamin C 

Known for its immune system-bolstering capabilities, vitamin C may also aid in muscle recovery. In one study, participants performed 70 eccentric elbow extensions. Everyone was sore, but the group that took vitamin supplements before and after lifting experienced significantly less discomfort, as well as a decrease in other markers that indicate muscle damage. 

You can get your vitamin C from supplements or food. Oranges and other citrus fruits are the most well-known sources. It can also be found in a variety of colorful fruits and vegetables, including bell peppers, strawberries, and broccoli. 

Nitrates

Nitrates, like those found in beetroot juice, are often included in pre-workout supplements. They’re known to expand your blood vessels, enabling better blood flow and nutrient delivery. Athletes take them to boost circulation and improve oxygen and nutrient delivery to the muscles.  Some research shows that nitrates may also help reduce post-workout muscle soreness. 

Beetroot and beetroot juice, along with other vegetables, such as arugula, spinach, swiss chard, and watercress contain nitrates. 

Beetroot is also available in pill and powder form. Some research indicates that supplements may not deliver quite the same levels of nitrates and antioxidants as fresh juice, but they still may be beneficial.

Tart Cherry Juice

Thanks to its anti-inflammatory and antioxidant properties, tart cherry juice has gained popularity among athletes looking to repair muscle damage after a tough workout. According to one meta-analysis, drinking tart cherry juice had a small effect on reducing muscle soreness and a moderate effect on strength and power recovery. 

Even though tart cherry juice is useful for recovery, a review of studies found it’s most useful as a “precovery” supplement. In other words, you’ll get the most anti-inflammatory benefits by consuming tart cherry juice in the days leading up to strenuous exercise than if you wait until after your workout to drink it.

How to Choose Supplements for Muscle Recovery 

If you choose to go the supplement route, it will take some research and experimentation to find what works best for you. With any supplement you try, Christie says, “give it enough time to make a difference [and] don’t expect results overnight.”  Before you add any supplements to your nutrition plan, consider the following. 

• Consult a medical professional. Some supplements are contraindicated for people who have certain health conditions or are on medications. If you have any questions about the safety of a supplement, consult your doctor or registered dietitian before taking it. 
  
• Take care of your gut. Check labels for artificial sweeteners like sucralose, sorbitol, and other sugar alcohols. These ingredients are known to cause intestinal distress and discomfort. Added fat and fiber, while more wholesome-sounding, can also cause gas, bloating, and diarrhea in some people. 
  
• Stick with what works. Trial and error is part of the process of picking supplements. Once you’ve figured out what products give you noticeable benefits and agree with your digestive system, it’s best to stick with those, especially on days when you want to perform your best or have an athletic competition. If you have an adverse reaction (see gastrointestinal symptoms above), it’s much better to experience it in a low-stakes situation (and in the privacy of your own bathroom, just in case). 
  
• Look for NSF certification. Supplements are not regulated by the FDA. Instead, look for a certification from the National Sanitation Foundation (NSF). This indicates that the product has been tested by a third-party organization and meets basic safety standards. 
  
• Check the calorie count and nutritional info. Some protein drinks and energy bars are high in calories, fat, and sugar. If you’re trying to stay within a specific calorie range or are tracking macros, make sure you’re taking into account all the ingredients on the label.

Additional reporting by Karen Iorio Adelson

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As easy as it is to start eating healthy when the new year rolls around, it can be even easier to abandon those good intentions as the weeks go by and everyday demands take priority. Now that January is winding down, it’s time to look ahead and make a plan for maintaining your habit and putting your meal prep skills to good use.

During the Four Week Fast Track: Fresh Sets challenge, you tried four different recipes and remixed them to add variety to your weekly meals. If you enjoyed any (or all) of those, you can certainly return to them throughout the year. But if you’re looking for more new options to try, check out the healthy recipes below. They’re all easy to make and designed to deliver the macronutrients you need to fuel your workouts. 

If You Loved Sheet Pan Chicken and Vegetables with Maple-Mustard Sauce, Try:

Citrus-Marinated Chicken With Grilled Broccolini and Tomatoes

Chicken is a lean, protein-rich staple that can be prepared in countless different ways. Fire up the grill outside or use a grill pan on your stove and make this citrusy chicken with a side of colorful vegetables. Like the sheet pan chicken dish, it’s full of flavor, has enough protein to help you recover post strength session, and won’t leave you hungry for a snack. 

Chicken Salad Protein Snack Box

For a meal that you can easily pack for lunch or on the go, try this healthy take on chicken salad that replaces some of the mayonnaise with Greek yogurt for more protein and less fat. Use pre-cooked chicken—remixed from another recipe, perhaps—and pair with your favorite sides such as raw veggies, hard-boiled eggs, or crackers. 

If You Loved Miso-Glazed Salmon with Broccoli and Bok Choy, Try:

Superfood Salad with Lemon Tahini Dressing

Save time by buying smoked salmon instead of cooking up your own for this flavorful, protein-rich salad. It’s full of nutrient-dense vegetables and topped with avocado for a dose of healthy fat that keeps you feeling full and satisfied.

Grilled Tofu Steaks With Shiitake Mushrooms and Scallions

You don’t need to eat meat or fish to get adequate protein. This tofu recipe has a similar Japanese-inspired flavor profile as the miso-glazed salmon and still packs in a serious protein punch. You can also refresh your leftovers by adding rice or quinoa to create a grain bowl. 

If You Loved High-Protein Oatmeal with Blueberries and Walnuts, Try: 

Protein-Packed Overnight Oats

As a complex carbohydrate, oatmeal gives you the energy you need to fuel your workouts (and your busy day) without the crash that comes from simple carbs. Prepared the night before, overnight oats make it easy to have a quick and nutritious breakfast when you’re in a rush to get out the door in the morning. Add fresh fruit or chopped nuts to customize your bowl.  

Miso-Tahini Baked Oatmeal

If you haven’t tried baked oatmeal, you’re in for a treat. According to cookbook author Nicole Modic, when you bake oatmeal, “it becomes cake-like, with a crunchy top and a soft, creamy inside.” Her recipe adds miso and tahini for a savory twist and makes enough servings to enjoy all week. 

If You Loved Tuscan Bean and Kale Stew, Try:

Spicy Coconut Red Lentil Dal

Like beans, lentils are part of the legume family and are an excellent source of plant-based protein. This spicy dal’s texture is similar to stew and will warm you up on a cold day. Serve with brown rice for extra complex carbs during heavy endurance weeks. 

Veggie Chili with Tofu

Loaded with tofu, veggies, and two types of beans, this vegetarian chili is full of protein, fiber, complex carbs, and flavor. Keeping a batch in the freezer for those days when you’re too busy to cook is like a cheat code for a healthy meal in a pinch.

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Black and pinto are two of the most commonly-used beans in recipes, but did you know that there are actually more than 400 varieties of this nutritious legume? In this white bean stew recipe, lesser-known cannellini beans, also called white kidney beans, take center stage. These beans are larger and meatier than other white beans, and when cooked properly, melt in your mouth and turn into creamy goodness as you eat. 

Like other legumes, white beans are an ample source of fiber, keeping you full and fueling you with slow-burning energy. They are also a good source of plant protein that aids in muscle recovery, says John Christie, registered dietitian and Tonal’s Director of Applied Training Science. 

If that isn’t enough, studies show that eating these low-fat legumes regularly can help lower low-density lipoprotein (LDL) cholesterol levels and control weight. 

“Something I really like about both the beans and the kale in this white bean stew recipe is the polyphenol content,” Christie adds. “Polyphenols have potent antioxidant properties, which help reduce the prevalence of a number of health conditions and diseases caused by oxidative stress to the body’s systems. In beans, the polyphenol Phaseolus vulgaris L. has antioxidant, anti-diabetic, anti-obesity, anti-inflammatory, and anti-carcinogenic properties.” Translation: the combo of ingredients in this dish are great for your overall health now and can keep you healthy in the future. 

Store the leftovers per the instructions below and turn them into whole new meals for later in the week with the suggested recipe remixes. 

This stew is like a warm hug for your insides, especially after a challenging workout, so make a big batch and get cozy. 

Tuscan White Bean and Kale Stew

Nutritional Info

Calories:

346

Carbohydrates:

43

Fiber:

14

Protein:

19

Fat:

8

Ingredients

• 2 tablespoons olive oil
• 1 yellow onion, finely chopped
• 3 celery stalks, finely chopped
• 2 large garlic cloves, minced
• 1 tablespoon minced fresh rosemary
• Kosher salt
• 3 to 4 cups low-sodium vegetable broth
• 1 (6-ounce) bag chopped lacinato kale or 1 large bunch lacinato kale, destemmed and roughly chopped
• 2 (15-ounce) cans cannellini beans or Great Northern beans, drained and rinsed
• Freshly ground black pepper
• Juice from ½ lemon
• Finely shredded Pecorino or Parmesan cheese for garnish
• Whole wheat bread, for serving

Directions

Heat the olive oil in a large (5- to 7-quart) Dutch oven or heavy-bottom pot at medium-low heat.

Add the onion, celery, garlic, rosemary, and about ½ teaspoon kosher salt. Be careful not to oversalt at this step, because the flavor will intensify as the stew cooks. Stir occasionally, for 6 to 7 minutes, until the onions are softened and translucent.

Stir in 3 cups of broth. Cover with a lid and increase the heat to medium.

When the liquid comes to a simmer (about 3 minutes), stir in the kale and cover again. Cook for 15 minutes to let the kale soften.

Add the beans and up to 1 cup additional broth as desired to bring it to your preferred stew consistency. 

Return to a simmer and cook for 7 to 10 minutes, until the beans are cooked through. 

Optional step: If you want a creamier stew, ladle off some of the broth and beans (without the kale) into a blender. Blend until smooth and add it back to the stew. This will thicken the stew and give it a velvety mouthfeel. 

Remove from heat and add a squeeze or two of lemon juice. Taste and season with more salt if desired and freshly ground black pepper. Ladle stew into bowls. Sprinkle Pecorino or Parmesan cheese over each one and serve with a slice of crusty whole wheat bread, if desired.

Storage

Store any  leftovers in an airtight container in the fridge for up to four days. This stew will also freeze well. Put individual servings in airtight containers or vacuum-sealed bags and keep in the freezer for up to three months. To thaw, move it to the fridge overnight. If it’s in a vacuum-sealed bag, you can quick thaw it by running it under cold water for 5 to 7 minutes.

Remix Recipes

Stew-Stuffed Bell peppers with Ground Turkey

Preheat the oven to 375 degrees F. Slice the stem end from orange bell peppers and scoop out any large ribs and seeds inside the peppers. Add cooked ground turkey to the leftover stew for more bulk and protein, if desired, and scoop it into the peppers. Bake for about 35 minutes, until the peppers are tender and the stew inside is bubbling.

Stew-Topped Sweet Potatoes with Spiced Greek Yogurt

Bake sweet potatoes in a 450-degree oven for 45 minutes to 1 hour, until very soft. While the potatoes bake, reheat leftover stew. Make spiced Greek yogurt by stirring in cumin, coriander, garlic powder, salt, and black pepper into plain Greek yogurt. To serve, split the baked sweet potatoes in half and ladle the stew into the potato. Top with a spoonful of spiced yogurt.

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Salmon is a powerhouse protein. It’s versatile, easy to cook, and loaded with nutrients that are beneficial for your muscles and your mind.

“Salmon is a great source of Omega-3 fatty acids, which help manage inflammation and are also associated with cognitive health as we age,” explains John Christie, registered dietitian and Tonal’s Director of Applied Training Science. “Beyond Omega-3’s, salmon is packed with protein, vitamin D, and essential minerals like selenium, which helps reduce the effects of oxidative stress within the body. Selenium is also an important nutrient in preserving mental health as we age.”

“Broccoli and bok choy are also great sources of a compound called sulforaphane, a powerful antioxidant, which research has identified may protect against various types of cancer, among other benefits,” adds Christie

With just 10 minutes of prep, you’ll get a one-pan meal that serves up 48 grams of protein. Then, you can turn the leftovers into an easy rice bowl or a tasty twist on a salmon burger for exciting eats all week long.

Miso-Glazed Salmon with Broccoli and Bok Choy

Nutritional Info

Calories:

453

Carbohydrates:

17

Fiber:

4

Protein:

48

Ingredients

• 1 (12-ounce) package broccoli florets
• 1 pound baby bok choy
• 2 tablespoons olive oil
• Kosher salt
• 2 tablespoons white or yellow miso
• 1 tablespoon low-sodium soy sauce
• 1 tablespoon honey
• 1 teaspoon rice vinegar
• 1 1/2 pounds salmon 

Directions

Preheat the oven to 425 degrees F and line a large rimmed sheet pan with parchment paper.

Rinse bok choy, making sure to pull apart the leaves and remove any grit from the stems. Roughly chop.

Trim any large stems off the broccoli florets and separate into smaller florets. 

Put vegetables in a large bowl and toss with olive oil and salt to taste.

Spread the vegetables on the prepared sheet pan and roast for 15 minutes.

While the vegetables roast, whisk the miso, soy sauce, honey, and rice vinegar together in a small bowl until blended with no lumps remaining. 

Set aside 1 tablespoon of the miso glaze for the salmon (avoid double dipping in the original bowl when you glaze the raw salmon).

Pat the salmon down with paper towels to ensure the salmon browns. Sprinkle both sides of the salmon with salt.

When the vegetables have roasted for 15 minutes, pull the pan out of the oven and toss the vegetables with tongs.

Clear a space in the middle of the baking sheet and add the salmon filets. 

Brush the salmon with the tablespoon of reserved glaze and roast for 10 to 12 minutes more, just until the salmon is cooked through. If the salmon you’re using is particularly thick, you may need to roast for 15 minutes. You can test doneness by making sure the fish flakes easily with a fork and that the flesh is opaque.

Drizzle half the remaining glaze over the salmon and vegetables. Reserve the rest for leftovers.

Note: If the glaze gets too thick to drizzle, add a teaspoon or two of water and whisk it again to loosen it up. 

Storage

Plate the portion you’re going to eat right away and store any leftover salmon and vegetables in separate airtight containers in the fridge. Store leftover sauce in another airtight container. They’ll stay good for up to four days. Reheat salmon and vegetables in the oven or turn the leftovers into the remix recipes below. 

Remix Recipes

Salmon Rice Bowl with Cucumber and Avocado

Reheat the leftover salmon and vegetables in the oven. Spoon over your grain of choice, such as brown rice, quinoa, barley, or farro, along with sliced cucumbers and avocado. Drizzle the reserved sauce over the ingredients and sprinkle with sesame seeds. Add a spicy topping, such as sriracha or chili crisp, if desired.

Salmon Burger Patties

With a fork, flake leftover salmon into small pieces in a bowl. Stir in one beaten egg, panko or breadcrumbs, freshly grated ginger, sesame seeds, chopped scallions or cilantro leaves, and salt to taste. Form into patties. Heat olive oil over medium heat in a skillet. Add the patties and cook until warmed through, about 3 to 4 minutes per side. Serve on whole wheat buns or lettuce wraps.

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In 2021, 45 percent of people made a resolution to improve their diet while 44 percent committed to losing weight, according to a YouGov poll. But the reality, according to a OnePoll survey, is that most people give up on those resolutions within 32 days.

Nutrition goals don’t always require a major diet overhaul. Healthy eating is more about building better habits that you can rely on when you’re busy, short on time, or on the go. Being proactive—by meal prepping, cooking strategically, and keeping your fridge and pantry stocked with multi-purpose staples—can help you make smarter choices even when you barely have the bandwidth to consider microwaving a TV dinner. Here’s how to stay on track through the rest of the month and beyond.

1. Prep Part of Your Meals Ahead of Time

Meal-prepping can help people stick to healthy eating habits when they’re stressed, a 2020 study published in Preventive Medicine Reports found. But that doesn’t have to mean making one thing and eating it for a week straight. Instead, think about preparing meal components, says Vanessa Rissetto, R.D., co-founder of Culina Health—with multiple ingredients ready to go, you can cook something new each day in way less time than starting from scratch.

For example, instead of putting your fruit and veggies in the fridge right when you get home from the grocery store, wash them, slice them, dice them, and put them in baggies or containers, suggests Roxana Ehsani, R.D.N., a sports dietitian and spokesperson for the Academy of Nutrition and Dietetics. Then, “you have your chopped up broccoli you can throw into a stir fry or chili; lettuce that you can stuff in a sandwich or put some salad dressing on; chopped up spinach, bell peppers, or mushrooms you can toss in an omelet,” she explains. 

2. Multi-Task in the Kitchen

Certain healthy recipes can feel overwhelming when you look at how much time it takes to prepare the individual elements. Cut down on kitchen time by cooking multiple meals at once. You can either double or triple recipes or focus on specific ingredients (most foods will last in the refrigerator for three to four days or you can freeze them for even longer). 

Cooking ingredients that can be used for multiple meals is a great way to be proactive and maximize your time in the kitchen while reinforcing healthy eating habits. “I’ll batch cook my vegetables or my carbs, like sweet potatoes and quinoa, then put them in separate containers and save half for later,” says Rissetto. Both could be added to a salad for lunch or used as a side dish for dinner later.

3. Use Your Freezer to Your Advantage

Freezing leftovers is a great option for quick and easy meals. But stopping after the prep stage to put things on ice can pay off later, too. “I’ll go buy ground turkey, season it, and form turkey patties, but then I’ll wrap them individually in plastic and put them in my freezer,” says Rissetto. “When I don’t feel like cooking, I can still defrost and cook one pretty quickly.”

In a case like that, you can also multi-task: “I always keep frozen fish on hand because that’s really easy to pop in the oven and bake,” says Ehsani. “At the same time, I’ll throw a bunch of veggies on a sheet pan and let them roast. You’ll have a whole meal in 15 to 20 minutes.” 

And don’t be afraid to use frozen produce, either. There’s this idea that fresh is best, but frozen fruits and vegetables can have just as many vitamins, according to 2015 research published in the Journal of Agricultural and Food Chemistry. “They’re frozen at peak freshness, so they still retain their nutrition,” says Ehsani. Having them on hand makes for easy morning smoothie additions and side dishes that are ready in about 90 seconds.

4. Rethink How You Stock up on Snacks

For those who are big snackers, keeping bags of chips or crackers in your pantry can be a dangerous game. When you’re hungry, if that’s all that’s on hand, you’re likely to plow through the whole thing—and there’s not much nutritional value there. “Think about how you like to eat healthy things,” says Rissetto, and then fill up your fridge and pantry accordingly. 

If you’re trying to eat more veggies but don’t love them, make them more palatable with hummus. If you love cheese, put it on a cracker with some marinara sauce for a mini pizza. If you crave sweets, add Nutella and chia seeds to plain yogurt. “I like to use snacky things as vehicles for protein or fiber,” says Rissetto. Not only is that better for you, but it’s also more filling—so you won’t feel the need to keep snacking all afternoon. 

5. Set Up Your Kitchen for Success

Healthy eating habits aren’t just about what you put in your mouth, but what you put on your counters, shelves, and in your fridge. “The first thing you see when you walk in the kitchen is what you’re likely to gravitate towards,” says Ehsani. Case in point: People who left fruit on their countertops weighed an average of 13 pounds less than those who didn’t have a healthy snacking option within arm’s reach, a 2015 study published in the journal Health Education & Behavior reported. Whether it’s on the counter or in the pantry or fridge, keep healthy food directly in your line of vision, says Ehsani.

And here’s a fun fact: The neater you keep your kitchen, the less likely you are to make unhealthy choices, too. In messy kitchens, people ate twice as many cookies compared to clean spaces, according to a 2016 study in the journal Environment & Behavior. So make sure to tidy up after all your meal prep.

6. Put Your Phone Down While You Eat

This may not save you time, but it will help you stay on track. In this 24/7 connected culture—especially with working from home—people rarely slow down for meals. In fact, 67 percent of Americans check social media and 59 percent read the news during lunch, according to a 2019 survey. And people who eat while distracted eat 10 percent more in one sitting than they would otherwise, according to 2013 research published in the American Journal of Clinical Nutrition.

In the same way that your bedroom should be a sacred space for sleep, make your kitchen a place reserved for prepping, cooking, and eating food. When you’re done with your meal, you can get back to scrolling the internet for the latest updates.

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Hearty oatmeal is a satisfying way to start your day, or even get you through an afternoon slump. Packed with fiber, carbs, and a touch of protein, oats help keep you full and fueled. And for those who love to change things up, oats provide the perfect whole-grain canvas for a variety of flavors. 

While carbs often get a bad rap, this macronutrient is critical for providing energy. It’s important to note, however, that not all carbs are created equal. Simple carbs, such as white bread, orange juice, or doughnuts, will spike your blood sugar and lead to that dreaded energy crash. Slow-burning carbs are rich in fiber and give you sustained energy, particularly when they are paired with protein and omega-3 fats.

Top the oatmeal with a touch of mineral-rich maple syrup at the end rather than during the cooking process to help the sweetness stay on your palate, so you benefit from the taste without having to add too much and overload on sugar. 

You can swap out the milk and yogurt for any non-dairy alternative, and it will work in this recipe. There are plenty of benefits to plant-based alternatives, but note that the swap may impact the amount of protein in this recipe. Soy-based alternatives will get you closest to dairy in terms of protein. 

Make a big batch of this recipe and turn the leftovers into fun and delicious PB & J oatmeal parfaits and apple pie oatmeal, so you can eat healthy breakfasts that you look forward to all week long. Then grab a spoon and dig in!

High-Protein Oatmeal with Blueberries and Walnuts

Nutritional Info

Calories:

382

Carbohydrates:

46

Fiber:

7

Protein:

17

Fat:

15

Ingredients

Oatmeal

• 2 1/2 cups nonfat milk, plus an additional 1/2 cup if needed (almond milk or other non-dairy milk can be substituted)
• 1/2 teaspoon cinnamon
• 2 cups rolled (old-fashioned) oats
• Pinch of salt
• 2 tablespoons chia seeds or flax seeds
• 2 teaspoons vanilla extract
• 1/2 cup plain or vanilla Greek yogurt

Toppings

• 1 cup fresh blueberries (¼ cup per serving)
• 1/2 cup walnuts (2 tablespoons per serving)
• Maple syrup, to taste

Directions

Bring the milk and cinnamon to a simmer in a medium (2- to 3-quart) saucepan over medium heat.

Stir in the oats and salt, and simmer for about 6 to 7 minutes until the oats are tender and have absorbed most of the liquid. Remove from heat 

Stir in the yogurt, chia seeds, and vanilla extract. Stir more milk if you prefer a looser oatmeal.

If you are serving all of the oatmeal right away, divide it into four bowls and top each with fresh blueberries, walnuts, and maple syrup or other sweetener, if desired. 

Storage

To store leftovers, portion out the remaining oatmeal into individual airtight containers. You can add the toppings in the same containers if needed for a grab-and-go breakfast. But if you’re eating breakfast at home, store the toppings separately and top the oatmeal after you reheat it to avoid getting the fruit and nuts soggy.

Reheating

The oatmeal will have thickened up in the fridge, so reserve an extra splash of milk to loosen it up before reheating. You can reheat oatmeal on the stove or by microwaving for 1 to 2 minutes. 

Remix Recipes

If you want to change up the flavor profile of your oatmeal, store the portioned-out leftovers without the original toppings, and turn them into the following remix recipes. 

PB&J Oatmeal Parfaits

These beautiful, layered, on-the-go oatmeal parfaits are Instagram-worthy and perfect for taking to the office. 

Spoon leftover oatmeal into the bottom of a clean 1-cup mason or jam jar to fill about a quarter full. Add a spoonful of any flavor fruit preserves (strawberry, grape, or blueberry will take you back to those old-school PB&Js). Add a few frozen berries for additional texture, if desired. (The frozen berries will thaw when reheated.) 

Add another spoonful of oatmeal. Add 1 to 2 tablespoons of any type of nut butter to cover and a few chopped nuts if desired.

To reheat, remove the metal lid of the jar and microwave for about 2 minutes. 

Note: If you’re eating at home or don’t have a mason jar, simply reheat oatmeal in a bowl and drizzle with preserves and nut butter, and sprinkle with (optional) berries and nuts before serving. 

Apple Pie Oatmeal

Sauté a chopped apple in butter with a sprinkle of apple pie spice or cinnamon and a pinch of brown sugar over medium heat for about 4 minutes, until the apples are soft. Stir leftover oatmeal into the same pan you sauteed the apple. This ensures you’ll get that juicy apple flavor throughout. Once heated through, transfer to a bowl, and add chopped nuts of your choice for extra protein and crunch.

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While the nutrition industry tends to toggle between carbohydrates and fats as the dietary “villain” of the moment, protein generally remains a nutritional hero. (Spoiler: You need all three for a healthy, balanced diet). But if your goal is to build or maintain muscle, power, strength, or performance, you definitely want to ensure an adequate protein intake each day. Eating one large portion of chicken at dinner won’t cut it—your muscles require protein at least four times each day to recover and rebuild. To help you do that, here’s what the research and science suggest about optimal protein intake.

Why is Protein So Important?

Any type of rigorous exercise—and specifically strength training—induces a continuous breakdown of muscle fibers. That’s actually how we build and grow the muscle tissue: Lifting creates microtears in the muscle fibers and causes the subsequent rebuilding of those fibers for lean body mass maintenance or achieving muscle and strength gains. Our bodies turn to protein—specifically amino acids which are the building blocks of protein—for this muscle growth and tissue repair.

So right off the bat, athletes require more protein than the average person. The recommended dietary allowance (RDA) for protein is only 0.8 to 1 gram per kilogram of body weight per day for the average person. 

If you’re thinking that sounds a lot lower than you expected, that’s because it is. The RDA is set as the amount of protein that is needed by the general population in order to prevent protein insufficiency. Preventing insufficiency and ensuring optimal intake are two very different things, and any expert worth their weight would rarely advise simply aiming to prevent insufficiency.

How Much Protein Do Athletes Need?

There are countless opinions out there, but science is the best place to turn. Resistance training studies were among the first to begin exploring the relationship between increased exercise and increased protein needs. Unsurprisingly, a recent meta-analysis published in the British Journal of Sports Medicine, confirms that in order to gain muscle mass and strength, you need to take in closer to 1.6 grams of protein per kilogram of body weight per day. This translates to around 130 grams/day for a 180-pound athlete, 115 grams for a 160-pound athlete, 100 grams for a 140-pound athlete, and 90 grams for a 120-pound athlete. 

But it’s not as simple as just aiming for a certain number each day. Let’s use the analogy of driving a car across the country as an example: You will need a lot of gas, but you can’t fill your tank once and expect to drive 3,000+ miles. You will need to stop to refuel along the way. Protein intake is similar.

In order to maximize muscle recovery and strength gains, research suggests you need to feed your body protein-rich foods at least four times each day rather than larger doses one to two times per day. That means it’s best to include protein-rich foods at all meals and at least one snack whenever maintaining or building lean body mass is a priority for you.

You also want to build up to that higher protein intake, especially if you’re not consuming that much protein now. Think of it like lifting: You wouldn’t try to deadlift 200 pounds without training first. You’d start with deadlifting 50 pounds, and then build up the strength to increase the weight. The same goes for protein. You don’t want to suddenly slam your system with over 100 grams of protein if you have only been consuming around 50 grams. You’ll want to slowly increase your intake each day to train your body to utilize the protein to the best of your ability.

It sounds like a lot—yes, but the good news is that there are a wide array of foods that are high in protein and taste great, too. Since most people will be aiming for at least 80+ grams of protein per day, let’s think about protein in 20-gram blocks. 

Here’s how much you need to eat of these popular foods to get 20g of protein:

Of course, you do not need to get all of your protein from any one source at each meal or snack, so feel free to mix and match the above as you move and eat throughout your day. For example, two eggs paired with a 1/2 cup of beans or 5 ounces of Greek yogurt with 2 tablespoons of hemp seeds will net you at least 20 grams of protein.

There are a few other important considerations when speaking about adequate protein intake. One is that in order for your resistance training and protein eating to pay off in terms of muscle and strength gains, you need to be taking in adequate energy (calories) each day. 

The American College of Sports Medicine Joint Position Statement for Nutrition and Athletic Performance is clear that when an athlete is in low-energy availability—either because they’re trying to cut weight, achieve weight loss, or there’s a mismatch in needs versus intake—the requirement for protein increases and ability to build and maintain muscle is impaired. So take care to fuel your body and your workouts adequately as you also pay attention to adequate protein intake.

If you happen to be in an overall calorie deficit and also want to maintain muscle during that period, you will want to increase your protein intake to closer to 2.0 grams of protein per kilogram per day. But continuing with this pattern for too long may set your overall nutritional intake too low, and you’ll risk losing muscle as well as compromising training, strength, immune function, and much more. Studies show varied responses to low-energy availability in women versus men, whereas as few as four days of low intake (defined as 19 to 25 kcal/kg of lean body mass per day) in women and three weeks of low intake in men leads to an inadequate ability for the body to support all physiological function for optimal health.

Another consideration for sufficient protein intake is that, as we age, absolute protein needs have been shown to increase, thus the above protein goal and numbers may fall a bit short for older athletes. Research is currently ongoing on this important topic, but we do know that Masters athletes looking to maintain or gain lean body mass may need to ingest closer to 30 or even 40 grams of protein four times daily, as protein utilization rates decrease with age (thus we need to eat more absolute grams of protein to meet daily repair and recovery needs).

How to Achieve Your Protein Needs

We always recommend a food-first approach, since foods contain many beneficial nutrients and compounds in addition to protein. But many busy athletes find it tricky to consistently take in adequate protein four times per day and may benefit from adding a supplement from time to time, or even once per day.

If you do supplement your diet with protein shakes, powder, and drinks, remember that they are not regulated, which means they might include not-so-good-for-you ingredients that are not listed on the label.

One easy way to verify a supplement is free of contaminants or undesired ingredients is to look for the “NSF” or “USP” certification on package labels. There are many options to choose from, and luckily, you can choose whether you would like to include a milk-based (whey or casein) or plant-based (generally from pea, hemp, soy, or a combination of the three) based on your personal preference.

Regarding protein type, while you may have heard that including specific amino acids, mainly branched-chain amino acids (BCAAs and specifically Leucine), is needed in order to stimulate maximum muscle protein synthesis, the most recent research concludes that as long as you are taking in at least 20 to 30 grams of protein post-workout and at each meal with one snack to total four times per day, you do not need to focus specifically on BCAAs.

Still, both milk-based proteins (whey and casein) are touted as being high in BCAAs and demonstrate high nitrogen retention and bioavailability (meaning a higher percentage of the total protein you eat will be put to good use) in studies on protein supplementation in resistance-training athletes.

Additionally, vegetarian protein sources, including the widely-studied soy protein, can be included in order to effectively reach your protein needs. If choosing a soy-based or plant-based protein, it will contain lower amounts of the essential amino acid methionine, but you can easily get adequate amounts of that amino acid by eating grains and vegetables and/or meat and dairy, so either way, you’ll be covered.

The Bottom Line

You, in fact, do need more protein than your less active friends (and than the recommended daily allowance), but for most people, the benefits of increasing your protein intake drop off after about 1.6 grams of protein/kg of body weight per day. So as long as you include protein-rich foods four times per day aiming for between 1.2 to 1.6 grams of protein/kg of body weight, you don’t have to be overly concerned about getting any one particular source or even all essential amino acids at each meal. 

Simply continue your resistance training at least two to three times per week and choose a wide range of foods that you enjoy, ensuring that the combination of foods you choose includes at least 20 grams (or possibly 30 to 40 grams, pending age or during times of low energy availability), and you will be able to reach your strength, power, and increased muscle mass goals.

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Consistency is key to seeing results in your fitness journey—but variety is just as important if you want to stay engaged and avoid falling off the fitness wagon before the end of the month.

This January, Tonal is launching its biggest challenge yet: Four-Week Fast Track: Frest Sets. This new program comes with an emphasis on spicing up your routine through different training modalities, undulating programming, creative meal prep ideas, and new strategies for setting goals and actually following through on them. 

While you’ll certainly gain fitness and confidence—and have a lot of fun—during the challenge, you’ll also establish habits that’ll keep your momentum going throughout the rest of the year. Tonal’s January challenge will give you all the tools you need to level up your fitness and maintain a healthy lifestyle beyond these four weeks. 

The challenge kicks off on Monday, January 2. Follow along here and in the Official Tonal Community on Facebook for tips and support along the way. Tonal members will also receive emails each week with links to the recipes and weekly workout calendars. 

Here’s what you can expect in the Four-Week Fast Track: Fresh Sets challenge. 

The Workouts: Get the Full Schedule

There are two tracks available: beginner (Level I) and intermediate/advanced (Level II). Both are offered on-demand and will help you commit to strength training three days per week for four weeks. On your off days, Tonal’s programming specialists have recommended a mix of mobility, cardio, and Quick Fit sessions to complement your program workouts. 

Both programs feature workouts from six different Tonal coaches, each bringing their own unique energy and motivational style. You’ll also alternate your weekly focus between hypertrophy and muscular endurance to build lean muscle mass one week and then shed fat and burn calories the next to get lean. 

The workouts are all on-demand so you can easily fit them into your schedule. They’ll be available on your Tonal and mobile app on Monday, January 2. Use Tonal’s routine planning features to set your program schedule and add the recommended off-day sessions.

The Recipes

Eating healthy, home-cooked meals is a smart strategy for ensuring you’re getting all the nutrients you need to help you reach your goals. But it’s easy to fall into one of two traps when it comes to cooking: Either you ambitiously meal prep but get bored of eating the same meal each day or you burn out trying to cook something new every night. 

The remix recipes in the Tonal’s January challenge solve both problems: You’ll spend one chunk of time meal prepping and doing most of your cooking and then remix your original dish during the week to create something new—without a ton of work. 

The meals are also designed to specifically support the goal of your training each week. During hypertrophy-focused weeks, your meals will emphasize protein for muscle growth and recovery while, during the endurance-focused weeks, you’ll concentrate on eating the healthy carbs necessary to fuel those workouts. 

With breakfast, lunch, and dinner recipes, you’ll end the month with plenty of new meal ideas that you can repeat—and remix—after the challenge.

Every Friday, we’ll be releasing the shopping lists and recipes for the upcoming week so you can meal prep over the weekend. 

The Community

Even though you’ll be able to do all the workouts from the comfort of your own home, you won’t be alone in the challenge. Throughout the month, you can share your progress and get support from fellow members in the Official Tonal Community. Tonal coaches will also be popping in to share their advice for getting the most out of the challenge, and you can follow them on Instagram for motivation all month long. 

January 4, 3 p.m. PT: Coach Tanysha Renee and Coach Ash Wilking
January 11, 3 p.m. PT: Coach Kristina Centenari and Coach Tim Landicho 
January 18, 3 p.m. PT: Coach Joe Rodonis
January 25, 3 p.m. PT: Coach Kendall “Woody” Wood

Follow Tonal on Instagram for pep talks, cooking demos, and more featuring these Tonal coaches, and get involved to join the fun!

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