Once - Fitness & Nutrition's

It is important to note that while napping can be helpful at getting quality sleep and improving recovery, it should not replace sound sleep patterns. Make getting a good night’s sleep your top priority. Then to optimize recovery, utilize napping. When napping it is best not to do it too close to your normal bedtime. Napping late in the day can disrupt your sleep during the night and become a false economy. Generally, late morning or early afternoon naps work very well to improve recovery without impacting your normal sleep routine.

Keep the naps short. Taking 20-30 minute naps can help increase recovery and mental cognition. Napping for too long could result in sleep insomnia. The risk of this increases if you nap for longer than 30 minutes or late in the day.

Hydration is certainly an important factor to consider in your overall training performance and recovery. Drinking adequate amounts of water is critical to your health, energy levels, gym performance, and recovery.

I bet you know hydration is important, and I bet you are aware of your hydration during workouts. I’m also willing to wager you are less focused on it the rest of the time.

Increasing your awareness of hydration status, the other 23 hours of training days, and on rest days can have a large influence on recovery status. The human body about 60% water, so it should be fairly obvious that staying well hydrated is important.

Water aids all of our bodily functions. Amongst other things, optimal hydration levels allow for proper digestion, efficient nutrient uptake, oxygen delivery, temperature regulation, hormone production, and lower levels of strain on the heart. All of these factors play a part in training and recovery.

The simplest way to check your hydration status is to look at your p*e. If it is clear to a pale straw color, you are well hydrated. The darker your p*e, the less well hydrated you are.

A good target to shoot for is 0.04 liters per kilogram of bodyweight. For a 100kg (220lbs) person that is 4 litres per day (100 x 0.04 = 4). 4 litres are 135 fluid ounces. Your exact needs will depend on other factors like activity level, rate of perspiration, and ambient temperature. Begin with the 0.04 liters per KG recommendation and adjust as needed.

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Best High Protein Recipes That Anyone Can Cook -

High protein cooking can be easy and delicious. Don't believe it? Check out these recipes for high protein meals that anyone can cook!

1. Healthy Chocolate Peanut Butter Brownies
Nothing satisfies a sweet tooth better than brownies. These decadent brownies contain a chocolate triple threat of chocolate protein powder, cocoa powder, and chocolate egg whites. Then each brownie gets chocolate frosting AND a chocolate peanut butter drizzle. You won't believe you're eating a low calorie treat with 14g of protein!

2. Cookie Dough Protein Shake
This shake is best described as "liquid cookie dough." Garnishing this creamy protein shake with oats and chocolate chips really seals the deal. Tip: if you don't have maple extract (like most people...), sub real maple syrup for the extract and some of the sweetener.

3. Cinnamon Roll Protein Oatmeal
Lacking the time (and self control) to make a whole pan of cinnamon rolls? Try this cinnamon roll protein oatmeal next time you have a craving. There's even a cream cheese swirl to add freshly frosted flavor.

4. Birthday Cake Protein Bites
Jen Jewell dropped by the M&S Headquarters and revealed a shocking secret: she's addicted to sprinkles! She shared her go-to sweet treat when she needs a colorful fix —birthday cake protein bites. These easy cookies can be baked or eaten as small bites after setting in the fridge. Either way, it's a great way to satisfy a cookie craving.

Best High Protein Recipes That Anyone Can Cook -

High protein cooking can be easy and delicious. Don't believe it? Check out these recipes for high protein meals that anyone can cook!

1. Clean Kung Pao Chicken
Sweet. Spicy. Delicious. Simple stir-frys are perfect for weeknight dinners. This one only dirties one pan and comes together in just a few minutes' prep time. Customize the spice level by adjusting the amount of chili paste and sriracha.

2. Roast Chicken Breasts with Garbanzo Beans, Tomatoes, and Paprika
Get ready to wow your guests with this deceptively simple protein-packed dinner. I’ve tested this with boneless breasts and it works just as well, so don't worry if that's all you have on hand. With whole cherry tomatoes and canned chickpeas, you’ll have this in the oven in no time. There's a bonus recipe included: shred any leftover chicken breasts for pita sandwiches the next day!

3. Crock Pot Chicken Taco Soup
When I hear people say that healthy cooking is too hard and too expensive, I can’t help but think of this crockpot staple. This hearty dinner is a cross between chili and soup. There’s no prep work involved, just place all of the (mostly canned) ingredients in the crock pot and come home to a filling, healthy dinner. The beer can be subbed for chicken broth if that better fits your macros/lifestyle.

4. Simple Turkey Chili
With your fireplace crackling and football on the TV, it can only mean one thing. It's chili season. This flavorful, lean turkey chili is perfect for cold nights. It tastes even better the next day, so feel free to double the recipe for meal prep!

5. Bodybuilder's Double Beef & Bacon Cheeseburger
Burger night is back thanks to M&S Chef Sarah Kesseli! This cheesy double-decker has 53g of protein and less than a third the fat of typical bacon cheeseburgers. Throw these patties on the grill and then dive in!

6. Bean, Kale, and Egg Stew
A simple, comforting vegetarian recipe with 30g protein per serving? It's too good to be true, right? The creative minds at the Food Network kitchen present this hearty stew of beans, kale, and eggs. Unlike many meat-based stews, this one can be on the table in about 30 minutes.

7. Grilled Skirt Steak with Poblano-Corn Sauce and Salsa
This simple steak recipe cleverly uses poblano peppers and corn to make both a cream sauce and a chunky salsa topping. This trick keeps the ingredient count low, making this southwestern dish quick to prepare next time you’re craving steak!

8. Greek Marinated Chicken
Whether you're enjoying warm weather at the grill or stuck inside heating the oven for warmth, this easy chicken recipe is a winning dinner. Marinating the chicken pieces in a mixture of Greek yogurt and Greek spices yields a moist, flavorful meal. This would pair well with lemon orzo or wild rice and a fresh green salad on the side.

9. 20-Minute Light Mongolian Beef
This stir-fry classic is healthier than take out and almost as fast! Throw in some vegetables like broccoli and snap peas and serve over rice for a complete dinner.

10. One Skillet Chicken Cacciatore
I admit it. I can't resist a one-skillet recipe. This one packs a ton of flavor in one simmering skillet. Jarred tomato sauce means there's not too much work to prep this dish. You could use a frozen onion and pepper blend to save even more time. This would be decadent served over mashed potatoes, but perfectly comforting paired with rice.

Best High Protein Recipes That Anyone Can Cook -

High protein cooking can be easy and delicious. Don't believe it? Check out these recipes for high protein meals that anyone can cook!

Chili Lime Salmon Salad
This summery salad will brighten any lunch. If you’ve been relying on boring fast food salads, the fresh flavors of this chili lime salmon salad will be a welcome relief. You can pre-dress the spinach or you can keep all the components separate for a meal-prep-ready lunch full of protein and omega-3s. Get the full recipe »

1. Simple Poached Egg and Avocado Toast
Here’s a fast, fresh lunch idea that will keep you full without causing a mid-day crash. Fresh herbs, shaved parmesan, and cherry tomatoes elevate this simple meal above typical lazy lunches. There’s even some pointers for perfecting your egg poaching technique. Get the full recipe »

2. High Protein Balsamic Steak & Pasta Salad
This high protein pasta salad is a far cry from its mayo-laden counterparts. Lean sirloin and asparagus make for a diet-friendly lunch that’s perfect for making ahead. Get the full recipe »

3. Skinny Tuna Melt
This leaner version of the comfort food classic is the perfect protein-packed lunch. At only 230 calories per opened face sandwich, you can afford to eat two! That will get you to a grand total of 56g of protein –not bad for an easy lunch! Get the full recipe »

4. Copycat Qdoba Chicken
This recipe unlocks the secret to burrito worthy chicken pieces. Simply marinade 2lbs of chicken and then you have nearly a week’s worth of tasty lunch options. Of course you can imitate your favorite chain’s burrito or bowl, but this would also work well on salads or in sandwiches. Get the full recipe »

5. Avocado Chicken Salad
You're just 4 ingredients away from a fast, healthy lunch. Avocado and yogurt are the perfect substitutes for mayo in this easy chicken salad recipe. Serve it open face on top of an english muffin or rolled inside of a wrap. This recipe is perfect for leftovers from crock pot chicken or rotisserie. Get the full recipe.

6. Bodybuilder's Steak & Grilled Cheese Sandwich
Thanks to Muscle & Strength chef Sarah Kesseli, you can indulge in all the mouthwatering flavor of a cheesesteak sandwich. Stuffed with grilled sirloin steak, sautéed peppers and onions, and pepper jack cheese, you can bet this packs all the flavor (and a fraction of the fat) of its Philly counterpart. Get the full recipe.

7. 3-Ingredient BBQ Stuffed Sweet Potatoes
Chicken breasts + sweet potatoes. Ok, it’s not exactly cutting edge bodybuilding fare. This simple recipe gets maximum flavor from minimal ingredients. Shredded chicken breast is mixed with your favorite BBQ sauce and then stuffed into baked sweet potatoes for an easy lunch. Consider using a slow cooker (crock pot) here for chicken breast that can be easily shredded with a fork. Get the full recipe.

Best High Protein Recipes That Anyone Can Cook - Breakfast

High protein cooking can be easy and delicious. Don't believe it? Check out these recipes for high protein meals that anyone can cook!

1.Strawberry S'Mores Crepes with Chocolate Almond Butter
Some mornings call for breakfast that’s a little more like dessert. With these high protein crepes, you don’t have to give up on gains while you indulge your sweet tooth. Fresh strawberries, a few mini marshmallows, and chocolate almond butter make this sweet treat a fun weekend breakfast. Get the full recipe »

2. Sausage and Sweet Potato Breakfast Casserole
This massive breakfast casserole will last you all week. Filled with protein from eggs and sausage, it also gets a nutritious (and filling) boost from dark leafy greens, sweet potatoes, and coconut oil. Cook this up on a weekend and you won’t have to worry about your workday mornings. Get the full recipe »

3. High Protein Overnight Oats
This versatile “no-cook” recipe is as perfect for breakfast as it is post-workout. You can make this whole batch (or even double it!) in under 10 minutes and you’ll have plenty of muscle-building oatmeal to get through the week. Get the full recipe »

4. Turkey and Sweet Potato Hash
There’s no savory weekend breakfast quite as decadent as a hash. This version calls for lean ground turkey and sweet potatoes to keep the macros in check. A nice sunny side up egg and a pinch of goat cheese would really take this one over the top! Get the full recipe »

5. 2-Minute Omelet in a Mug
Ok, you had a busy weekend and forgot to meal prep breakfast. You’re just gonna have to go to McDonald’s, right? Nice try! This 2 minute mug omelet is a healthy choice for busy mornings. It’s also more of a template than a recipe, so feel free to add your favorite ingredients and mix it up day to day. Get the full recipe »

Crock Pot Breakfast Ideas
The slow cooker is not just for dinner! You can make awesome breakfast


You can make a killer egg breakfast in the crock pot. Depending on the size of your crock pot, you can use around 8-12 eggs as your starting point and add whatever your heart desires whether it's sausage, fresh vegetables, a can of beans or lentils, and seasonings and spices. Stir it all together and turn the crock pot on low for 3-4 hours until the eggs are fully cooked and you’ve got an awesome nutrient rich breakfast.

Crock Pot Breakfast Ideas
The slow cooker is not just for dinner! You can make awesome breakfasts with very little time and effort.

Strength coach Dan John has a great recipe for slow cooker oatmeal. He even calls it “Crack oatmeal” because it tastes so good! In a crock pot, add about two inches of old fashioned (non instant) oats, a couple handfuls of raisins, cinnamon to taste, a couple of more handfuls of fruit, vanilla to taste, chia seeds, and enough water (or milk or cream) to cover up the ingredients.

if you're looking for hands-free gains, it's time to dust off your crock pot. Here are 11 suggestions for high protein meals you can make in a slow cooker.
If you are busy professional or student and find it difficult to cook high quality meals, let me reintroduce you to the crock pot. You know, that thing your mother and grandmother used to cook with every once in a while.

A crock pot (or slow cooker) is a great way to automate the cooking process while you are busy working or doing other things. There are limitless possibilities when it comes to cooking meals in the slow cooker.

One of the best things about crock pot cooking is there's no need to follow exact recipes. Slow cookers are very forgiving, so feel free to experiment with your favorite combos. Here are some suggestions for high protein meals that can be made in the slow cooker for breakfast, lunch, and dinner.