Nutrition

Nutrition Tips For Performance Edwardsville IL

10 Small Nutrition Tips That Can Make a Big Difference

Use these nutrition tips to help you maximize your workouts and become the healthiest version of yourself.  1. Limit your “extras” to 200 calories per day. 2. Use this link to determine how many calories a day you should eat. 3. Buy a food scale and weigh your serving sizes. 4. Do 60 minutes of exercise at least 4x/week. 5. Eat protein with …

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Protein Waffles Nutrition Profectus Performance

Sweet Potato Protein Waffles

Today’s recipe comes from one of our favorite sites, IIFYM (If it Fits Your Macros). They have a variety of simple recipes that list the calorie and macro count for you to plan your meals ahead of time. This sweet potato protein waffle is quick to prep, full of nutrients, and low in fat. Don’t feel bad …

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Lisa’s Chicken Salad

For those who feel adventurous enough to make a recipe without measurements, feel free to combine the ingredients at the ratios of your choosing. You may also add things such as diced apple, quartered grapes, sliced almonds, or anything else that you think will complement the ingredients. Macros for approximately 1/3 of final mixture (spinach …

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Nutrition Blog Profectus Performance

Cake…For Breakfast!

The holidays are among us, which means desserts galore! It’s easier to resist the temptation of the box of donuts in the office when you have recipes like the following high-protein, low-sugar cake to look forward to. While it’s important that the majority of your calories come from whole foods (fruits, vegetables, lean meats, and …

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Fitness Blog Profectus Performance

5 Gym Bag Essentials For Fit Chicks

As I’m coming up on my 5 year anniversary with CrossFit, I put together a list of my everyday essentials for keeping myself fresh, clean, and fierce. Us CrossFit girls might be rough and tough in the gym, but we still like to feel like ladies and enjoy the comforts of a good beauty routine …

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