What Happens Inside Your Body When You Eat at 2 A.M.?

Scientists have known for years that your body runs on a 24-hour circadian rhythm. But your brain isn't the only thing that keeps time. Your gut has its own internal clocks that help regulate digestion, nutrient absorption, and bowel movements.

In the study, researchers tracked several types of intestinal cells in mice. When the animals ate on their normal schedule, those cells stayed in sync. But when researchers forced them to eat during their usual sleep hours, something changed.

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Researchers Found One Gut Cell That Refuses to Change Its Schedule

Most of the intestinal cells adjusted to the new eating schedule. One important group of cells did not. These cells, called interstitial cells of Cajal (ICCs), help move food through the digestive tract. While the other cells shifted their clocks, ICCs stayed on their original schedule, creating a mismatch that lasted for weeks.

Researchers believe the same thing may happen in people who regularly eat at times that don't match their body's natural rhythms. "Understanding how intestinal circadian clocks become misaligned may ultimately guide strategies involving meal timing, circadian-based therapies, or dietary interventions to improve gastrointestinal and metabolic health," said study co-author Yuuki Obata, Ph.D.

Why Shift Workers Are More Likely to Have Digestive Problems

Because ICCs help control how food moves through the intestines, researchers think this internal mismatch could interfere with digestion and gut function. That may help explain why shift workers, frequent travelers, and people with irregular schedules often report more gastrointestinal issues than those who keep consistent routines.

The findings also add to a growing body of research suggesting that when you eat can influence your health just as much as what you eat.

What It Means for Your Gut Health Starting Tonight

While more research is needed in humans, the takeaway is simple: Try to eat meals at roughly the same times each day and avoid making late-night eating a regular habit.

Keeping your meals aligned with your body's natural clock may help keep your gut's clocks aligned too—and that could be good news for your digestion, metabolism, and overall health.

Related: Why You’re Not Losing Weight Eating 'Healthy,' According to Dietitians

Related: Should You Get an at-Home Gut Microbiome Test? What Doctors Are Saying

Taken daily, around 500 milligrams of cocoa flavanols have been clinically proven to support healthy circulation and nutrient delivery, promoting long-term heart health and helping preserve cognitive function.

"For men 40 and up, cocoa flavanols address two of the most important long-term health priorities: heart and brain health," says Marie Spano, MS, RD, CSSD, CSCS, ISAK-2, Nutritionist & Circulation Advisor for CocoaVia. "Whether someone is being proactive or responding to a specific age-related concern, cocoa flavanols offer meaningful, clinically backed support for cardiovascular and cognitive function."

At a biological level, cocoa flavanols influence multiple cellular pathways at the same time. After consumption, they are gradually absorbed into the bloodstream, with levels typically peaking within a few hours.

One of their key effects is supporting the body’s natural production of nitric oxide, which is a compound that plays a crucial role in cardiovascular health. Nitric oxide helps relax and widen blood vessels, improves circulation, and supports the functioning of neurons, Spano shares. This boost in nitric oxide production is also linked to improved blood flow and exercise performance, with one study showing increases in VO2 max of up to 12 percent.

Related: This Forgotten Supplement Boosts Fat Loss and Improves Post-Workout Recovery, According to a Pharmacist

Several studies also support the evidence of cocoa flavanols as being beneficial for improved cardiovascular and cognitive health. One randomized clinical trial of more than 21,000 adults over five years found that cocoa flavanols were associated with a 15 percent reduction in cardiovascular events, a 24 percent reduction in major cardiovascular events, and a 39 percent reduction in deaths from cardiovascular disease.

A related study found that low flavanol intake may contribute to age-related memory decline, while increasing flavanol consumption improved memory performance by 16 percent.

If you want to start taking cocoa flavanols yourself, The Academy of Nutrition and Dietetics recommends 400 to 600 milligrams of flavanols per day to help support heart health. Research suggests higher doses may lead to faster flavanol uptake and has been linked to improvements in memory within eight to 12 weeks. Cocoa flavanols can be consumed in powdered form, with brands like CocoaVia offering a convenient capsule option if that's more your speed.

Related: This 41-Year-Old CEO’s Supplement Routine Includes a Few Unexpected Staples

But should you really be dumping creatine powder in your mouth and calling it a day? Experts answer that question with a hard no.

"I don't recommend dry scooping any supplements, despite the popularity of this practice on TikTok," says Melissa Boufounos, CHN, sports nutritionist and owner of MB Performance Nutrition near Ottawa, ON. "It's always best practice to follow the manufacturer's directions as that is the way the supplement was intended to be used." 

Not only is dry scooping risky, but it also offers no clear benefits. To help you push back against the trending advice and stick to the safe, recommended way to take your creatine, we talked to nutrition experts to explain the realities of dry scooping. 

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What is Creatine?

Creatine is a compound made from the amino acids arginine, glycine, and methionine. Your body produces it naturally, and you also get small amounts from foods, including meat and fish. Close to 95 percent of the creatine in your body is stored in skeletal muscle, and taking supplemental creatine can help your muscles regenerate ATP at a higher rate, which fuels short, anaerobic, high-intensity movements like sprinting and weightlifting. 

In addition to muscle function, creatine has been studied for a number of other health benefits, which include: 

• Increased exercise capacity (more reps, heavier weight)
• Increased lean body mass and strength
• Improved blood lipid levels
• Reduced bone loss in older adults
• Improved effectiveness of some antidepressants
• Improved cognitive function

Is Dry Scooping Creatine Bad? 

Creatine is, overall, a safe supplement for most people, but only when you follow the manufacturer's recommendations.

"Creatine is one of those supplements that has a lot of myths surrounding negative side effects," says Boufounos, from worries that it causes hair loss to misunderstandings about weight gain and kidney damage. "It doesn't help when people choose to ignore the directions on how to properly take creatine."

While the research doesn't show that you'll absorb less creatine from dry scooping, you won't absorb more either. Creatine monohydrate already has excellent bioavailability when it's mixed into a drink, so dry scooping won't increase how much your body actually uses—it just adds risk with zero upside. 

Related: Does Creatine Make You Gain Weight? Here’s What Experts Say

What Are the Risks of Dry Scooping Creatine? 

While not everyone will experience negative effects of dry scooping every time they do it, the risks exist every time, and the more often you dry scoop, the more likely you are to experience a negative effect.

You Could Choke 

The most likely risk of dry scooping creatine is choking. "Creatine is a fine-grain powder, with relatively poor solubility," says Dustin Moore, PhD, RD. "That makes swallowing extra difficult, even if you then chase it with fluid." Most manufacturers recommend combining creatine powder with at least 8 ounces of liquid, which eliminates this risk. 

"It can also trigger a gag reflex, causing the fine particles to be breathed directly into the lungs," says Boufounos. Breathing in creatine particles could cause irritation and inflammation in your airways and, while rare, could lead to a more serious condition such as aspiration pneumonia. 

It Could Give You Diarrhea

Dry scooping creatine hasn't been studied directly, but it is known to cause digestive issues such as diarrhea and stomach upset, especially at higher, more concentrated doses. Because mixing creatine with water dilutes it before it passes through your digestive system, skipping that step delivers a concentrated bolus of powder that may be more likely to cause stomach discomfort. As undiluted creatine travels through your intestines, it's more likely to draw water into the intestines, which can trigger diarrhea. And if the powder passes through your system too quickly because of that upset, your body won't even absorb it, making the whole thing a waste of money.

You'll Contaminate Your Container

If you're not taking precautions when dry scooping, you may be turning your creatine container into a pool of bacteria. "The videos I’ve seen show people taking the scoop, putting it in their mouth to dump the creatine, and then putting the scoop back into the container," says Moore. "That’s a recipe for contaminating your creatine." This could lead to illness or infection down the road, as bacteria multiply in the powder. 

Related: The Absolute Best Foods with Creatine to Fuel Your Gains

Safer and More Effective Ways to Take Creatine

The most effective way to take creatine is to follow the manufacturer's directions, which often include mixing 3 to 5 grams of creatine monohydrate with 8 ounces of any drink you'd like, including water, juice, a smoothie, or even coffee. If your creatine powder is hard to dissolve, try mixing it with a hot beverage, which could help.

"However, it's best to drink it as quickly as possible, as creatine is only stable in hot temperatures for short periods of time," says Moore. 

So if you're dry scooping creatine because you don't like how it tastes in water, just mix it with something else. What you mix creatine with and even the time you take creatine matter less than the practice of taking it consistently. Taking three to five grams per day is considered safe for most adults and can help maintain optimal creatine levels for maximum benefit.

Whether they’re canned, dried, or sneakily blended into soups, salads, or dips, beans are packed with powerful nutrients and offer some of the biggest health payoffs for the lowest cost and effort. Yet despite all they offer, they’re seriously under-consumed in most American diets.

Let’s discuss the science behind why I'm working to include them more often, and why you should too.

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Most People Aren’t Eating the Recommended Amount

The Dietary Guidelines recommend that adults consume about 1.5 cups of legumes per week, which can be divided into a half-cup serving three times a week. That’s not much, but most of us still fall short.

Eating beans also helps increase fiber, plant-based protein, and nutrients like potassium and B vitamins. Additionally, nearly 9 out of 10 Americans fail to meet the recommended fiber intake, which is 25 grams per day for women and 38 grams for men. Beans happen to be one of the richest sources of both soluble and insoluble fiber. And eating enough fiber supports better digestive health, regulates your blood sugar, and keeps you feeling full.

You can think of fiber like the “broom” that comes in to sweep out your gut, clearing out toxins, binding waste, and helping excrete excess hormones and cholesterol. Plus, eating enough fiber helps digestion run smoothly and keeps you regular.

Related: These Clean Protein Powders Deliver Big on Muscle, Without the Laundry List of Questionable Ingredients

Why I'm Eating More Beans Lately

As a dietitian, I already knew beans were good for you. But lately, I’ve been more intentional about eating them regularly, and here’s why:

Fiber Content

One of the biggest reasons I’ve been reaching for more beans is their impressive fiber content in a serving, especially soluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract, which helps lower LDL (“bad”) cholesterol, slows the absorption of sugar, and feeds beneficial gut bacteria. This can have a powerful impact on heart health, blood sugar control, and digestive regularity.

A half-cup of black beans delivers around 7 to 8 grams of fiber, putting a major dent in the recommended 25 to 38 grams per day. Research shows that diets high in fiber are linked to lower risks of cardiovascular disease, type 2 diabetes, and colorectal cancer, yet most of us are still falling far short. Eating beans regularly is a simple and effective way to close that gap.

Plant-Based Protein

Beans are also a fantastic source of plant-based protein, with 7 to 9 grams per half-cup cooked serving, depending on the variety. This makes them especially valuable for vegetarians, vegans, or anyone looking to reduce their intake of animal protein. But it’s not just about protein quantity, it’s also about the total impact on health.

Studies have shown that replacing animal proteins with plant proteins like those found in legumes is associated with a lower risk of heart disease, type 2 diabetes, and even some cancers. Plus, plant-based proteins tend to come bundled with beneficial nutrients like fiber and antioxidants, rather than the saturated fat or cholesterol found in some animal products. Beans can help you boost your protein intake while supporting your long-term health goals.

Underrated Nutrition

Beans may not get the same spotlight as trendy superfoods, but they’re nutrient-dense powerhouses. In addition to fiber and protein, they contain a wide range of essential nutrients many Americans don’t get enough of—including folate, magnesium, potassium, iron, and B vitamins. They’re also rich in polyphenols and antioxidants, which help combat oxidative stress and inflammation.

These nutrients play a key role in everything from energy metabolism and red blood cell formation to nerve function and muscle health. Potassium, for example, helps balance sodium and support healthy blood pressure. Yet it’s one of the most commonly under-consumed nutrients in the U.S. In fact, it’s been labeled a “nutrient of concern” for Americans. Beans offer a budget-friendly, accessible way to fill those nutrient gaps and support whole-body health.

Related: I’m a Clinical Weight-Loss Practitioner. These Are the Best Weight-Loss Diets That Actually Work

Tips to Add Beans to Your Diet

If you’re not used to eating beans, start small. And if you’re new to beans and concerned about bloating, try lentils or split peas first, and gradually increase your intake while drinking plenty of water. All legumes count here — some of the most common legumes you’ll find at the store include black beans, chickpeas, lentils, kidney beans, pinto beans, and edamame.

Here are a few easy, non-intimidating ways to get more into your meals:

• Toss them into salads or grain bowls for a satisfying boost.
• Blend into dips like hummus or white bean spread.
• Stir into pasta sauces or taco meat to stretch your protein.
• Add them to soups or stews for extra protein and fiber.
• Try bean-based snacks, like roasted chickpeas or lentil chips.
• Use canned beans for convenience and choose low-sodium or give them a rinse if you are looking for a low-salt option.

The Bottom Line

Beans may be small, but their impact on health can be mighty. From fiber and protein to key vitamins and minerals, they deliver health benefits in every bite, like supporting heart health, gut health, blood sugar balance, and more. As a dietitian, I’m always looking for simple, easy ways to improve my own nutrition and help others do the same—and beans fit the bill perfectly. No matter how you enjoy them, adding more beans to your routine is a smart, satisfying step toward better health.

"Specifically, potassium helps to counteract the effects of sodium in the body by promoting the excretion of excess sodium through urine and by easing tension within blood vessel walls, thereby maintaining healthy blood pressure," says Nadim Geloo, MD, cardiologist and senior director of medical affairs for Abbott's structural heart division.

Bananas may not be the most exciting fruit in the produce aisle, but their impact on heart health makes them a worthy pick for your grocery cart. By helping regulate blood pressure, potassium reduces strain on the heart and blood vessels, which can ultimately lower the risk of cardiovascular diseases, including heart attacks and strokes. They're also affordable, widely available, and easy to grab on the go for a quick snack.

Related: I'm a Registered Dietitian. Add This Underrated Fish to Your Weekly Meal Plan for Improved Heart Health and Brain Power

"Diets abundant in potassium have been consistently linked to a reduced incidence of serious cardiovascular events," Geloo says.

The American Heart Association recommends consuming 3,500 to 5,000 milligrams of potassium daily, ideally through food sources. For reference, one medium banana contains about 450 milligrams of potassium.

To reap the benefits and support healthy blood pressure levels, Geloo recommends making bananas a consistent part of your daily diet. That can be as simple as eating one as a snack or adding it to your breakfast each morning.

For example, topping a bowl of oatmeal with sliced banana serves as a healthy breakfast with double the heart health benefits. Along with banana's high potassium content, oats are rich in soluble fiber, which helps reduce LDL, also known as the "bad" cholesterol levels in the blood.

Related: Cardiologists Warn to Never, Ever Make These Common Mistakes Before Going To Sleep

Here are the top ten healthiest, dietitian-approved choices you can make at McDonald's, along with a few tips to round each order out.

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Related: The Best High-Protein McDonald’s Orders to Make Gains at the Drive-Thru

The Healthiest McDonald's Items to Keep Your Diet on Track

Ranch Grilled Chicken Snack Wrap

The Ranch Snack Wrap made its comeback to McDonald’s menu in 2025 after years of fan demand, and it’s one of the more nutritionally reasonable options on the lunch and dinner menus. With 18 grams of protein, just 260 calories, and 11 grams of fat, it's light enough to be a satisfying snack or a starting point for a more complete meal. The sodium is on the higher side at around 420 milligrams, but compared to many full sandwiches, it's a much more reasonable option. Pair it with apple slices instead of fries for a meal that comes in well under 300 calories with added fiber.

Nutrition Facts, Per Serving

• Calories: 260
• Carbs: 22g
• Protein: 18g
• Fat: 11g
• Sodium: 420mg
• Dietary Fiber: 1g

Fruit and Maple Oatmeal

If you're looking for a plant-forward breakfast with some nutritional substance, oatmeal is always a solid choice. Made with whole grain rolled oats, diced apples, and a cranberry-raisin blend, it offers four grams of fiber, which is more than most items on the menu. Plus, you’ll also get a meaningful dose of vitamin C and iron. One key modification here is to order it without the brown sugar, which drops the calories for the bowl and cuts down on added sugars significantly. Add a side of protein here, like a plain egg or a coffee with milk, to increase the staying power for your morning.

Nutrition Facts, Per Serving (without brown sugar)

• Calories: 320
• Carbs: 64g
• Protein: 6g
• Fat: 4.5g
• Sodium: 150mg
• Dietary Fiber: 4g

McChicken Sandwich

The McChicken is one of the most budget-friendly and calorie-friendly sandwich options McDonald's offers, coming in at 390 calories with 14 grams of protein. It's a no-frills sandwich with crispy chicken, mayo, and lettuce on a bun. Compared to burgers with cheese or the larger chicken sandwiches, it's lower in saturated fat and total calories. Skip the mayo or ask for less of it to trim the fat a bit further, and pair it with a side salad or apple slices instead of fries to keep the meal balanced.

Nutrition Facts, Per Serving

• Calories: 390
• Carbs: 38g
• Protein: 14g
• Fat: 21g
• Sodium: 560mg
• Dietary Fiber: 1g

Egg McMuffin

“The Egg McMuffin is one of the healthiest breakfast options, with a balance of carbs, protein, and fat that will keep you full without overloading your morning with calories, sodium, or saturated fat,” shares Kelsey Kunik, RDN. This classic breakfast sandwich packs 17 grams of protein from a whole egg, Canadian bacon, and a slice of American cheese. It's a genuinely satisfying choice that tends to hold you over until lunch better than many sugary breakfast alternatives. Pair it with apple slices or a black coffee to keep the meal light and balanced.

Nutrition Facts, Per Serving

• Calories: 310
• Carbs: 30 g
• Protein: 17 g
• Fat: 13 g
• Sodium: 770 mg
• Dietary Fiber: 2 g

Sausage Burrito

McDonald's breakfast burrito earns its spot on this list because it packs in a surprisingly solid nutritional profile for a quick, grab-and-go breakfast. Scrambled eggs, pork sausage, green chiles, onions, and cheese wrapped in a flour tortilla give you 13 grams of protein and just 310 calories. And if you're extra hungry, ordering two is still a reasonable call at around 620 calories. Opt for water, coffee, or unsweetened iced tea to wash down this choice.

Nutrition Facts, Per Serving

• Calories: 310
• Carbs: 25g
• Protein: 13g
• Fat: 17g
• Sodium: 800mg
• Dietary Fiber: 1g

Related: Yes, You Can Find Healthy Breakfast Fast Food. We Asked a Nutrition Coach to Rank the Best

Filet-O-Fish

The Filet-O-Fish is one of the most underrated sandwiches on the McDonald's menu. At 560 milligrams, it has significantly less sodium than most burgers, which often top 1,000 milligrams. It offers 16 grams of protein from Alaska pollock, a mild white fish, and clocks in at 380 calories. Ask for the sandwich with half the tartar sauce, which shaves some fat and calories from this order. 

Nutrition Facts, Per Serving

• Calories: 380
• Carbs: 38g
• Protein: 16g
• Fat: 19g
• Sodium: 580mg
• Dietary Fiber: 1g

McCrispy Chicken Sandwich

The McCrispy is another reasonable choice. Topped with just crinkle-cut pickle slices and served on a buttered potato roll, it clocks in at 470 calories with 26 grams of protein; that’s a solid protein-to-calorie ratio. Unlike burgers topped with cheese, it has zero trans fats, which is worth noting since trans fats are linked to higher risks of heart disease, insulin resistance, and inflammation, Kunik tells us. Sodium is higher at 1,140 milligrams, so this one is best balanced with low-sodium choices elsewhere in the day.

Nutrition Facts, Per Serving

• Calories: 470
• Carbs: 46g
• Protein: 26g
• Fat: 20g
• Sodium: 1,140mg
• Dietary Fiber: 1g

4-Piece Chicken Nuggets

Don't underestimate the humble 4-piece McNugget. It's actually one of the lightest options on the menu and can be a smart choice when you want something small, satisfying, and kid-friendly. At 170 calories with nine grams of protein and 340 milligrams of sodium, it's modest on every front. Step up the nutrition by turning it into a kid’s meal with apple slices, milk, and choosing a lower-calorie dipping sauce like BBQ or honey mustard.

Nutrition Facts, Per Serving

• Calories: 170
• Carbs: 10g
• Protein: 9g
• Fat: 10g
• Sodium: 340mg
• Dietary Fiber: 0g

The McDonald’s Classic Hamburger

McDonald's classic hamburger, a 100 percent beef patty with ketchup, mustard, pickles, and onions on a plain bun, is surprisingly one of the lowest-calorie entrées on the entire menu at just 250 calories. With 12 grams of protein and no cheese or special sauces piling on extra fat and sodium, it's a balanced choice for when you want a burger without going overboard. If you're extra hungry, ordering two hamburgers is still a solid strategy: you get more food and more protein while often keeping your order below the calorie count of a single Quarter Pounder. 

Nutrition Facts, Per Serving

• Calories: 250
• Carbs: 30g
• Protein: 12g
• Fat: 9g
• Sodium: 510mg
• Dietary Fiber: 1g

Related: McDonald’s Protein Hack Goes Viral and People Say It’s a ‘Game-Changer'

Seemingly overnight, everyone in the gym started chugging electrolytes. But there's a legitimate reason for the boom. When dissolved in water, these charged minerals regulate your fluid balance, flash signals from your brain to your muscles, and keep your heart beating in a steady rhythm. Typically, that means downing a mix of sodium, potassium, and magnesium.

But let’s be honest, premium mixes can easily drain your wallet. So if you feel like you are spending half your paycheck just to stay hydrated, you're definitely not alone. That's exactly why we went hunting for a high-value option for our 2026 Men's Journal Fitness Awards. We wanted to find something that protects your bank account, but we completely refused to cut corners on quality.

Re-Lyte Hydration effortlessly cleared that bar to earn our top spot. Powered by premium Redmond Real Salt, it delivers the perfect, heavy-hitting dose to replace what you actually sweat out during a brutal training session without overloading your stomach.

Best Budget Electrolyte Powder: Re-Lyte Hydration

Re-Lyte Hydration is a standout option for athletes who need serious mineral replenishment. Made with Redmond Real Salt, each serving delivers 810 milligrams of sodium, 400 milligrams of potassium, and added magnesium, built around a 2:1 sodium-to-potassium ratio. The formula is clearly designed for hard training days, especially for heavy sweaters or those following low-carb or ketogenic diets, where potassium loss tends to be higher.

Re-Lyte comes in a wide range of flavors, including Mango, Strawberry Lemonade, and Pina Colada, all of which are free of calories, carbs, and added sugar. The powder mixes easily for the most part, and the flavors are clean and lightly sweetened with stevia rather than sugar. Coconut water powder adds an extra hydration boost without turning it into a sports drink dessert.

Like other high-sodium options, Re-Lyte may be more than what most people need for casual, everyday sipping. Because it uses unrefined, ancient sea salt, a bit of sediment can settle at the bottom if you don’t shake well. For athletes looking for a clean, mineral-forward electrolyte with serious performance credentials, Re-Lyte is a strong choice.

Key Product Features

• Sodium: 810mg
• Potassium: 400mg
• Magnesium: 50mg
• Flavors: Strawberry Lemonade, Watermelon Lime, Mixed Berry, Lemon Lime
• Price Per Serving: $0.63 per serving for the bulk pouch

Why You Should Trust Us

Men’s Journal has spent over three decades as a leading authority on fitness and outdoor gear. We don’t just summarize product specs. Our recommendations come from legitimate hands-on testing and the direct guidance of industry experts. We constantly refine our buyer’s guides, ensuring every pick remains the absolute best available.

Who doesn’t love a donut? National Donut Day falls on June 5 this year, and unlike other "national" days, there’s real meaning behind this one. It was created by The Salvation Army in Chicago in 1938 to honor members who served donuts to soldiers during World War I.

If you're conscious of your nutrition, you might use National Donut Day as your “cheat” day of the week. But if you’ve got other weekend plans and would rather allocate your macros elsewhere, there are plenty of ways to recreate that same classic donut flavor you’re craving.

Below are some of my favorite pre-workout supplements and protein powders that replicate the most iconic donut shop flavors. Try them yourself and see what you think!

Related: Are Ginger Shots Healthy? Here's Everything You Need to Know About the Fiery Elixirs, According to a Dietitian

Boston Cream Donut

5-hour ENERGY Boston Cream Donut Energy Shot

Perhaps you err more on the indulgent side when it comes to your donut preferences. A single Boston Cream donut comes in at around 300 calories with roughly 20 grams of added sugar. For a lighter option, pick up one of 5-hour ENERGY's new Boston Cream energy shots instead. They've got no calories or sugar, but are full of flavor and energy.

Glazed Donut

Dymatize Iso 100 Dunkin Glazed Donut Protein Powder

You can’t go wrong with a classic glazed donut. Even just writing this makes my mouth water. For a protein-packed twist, Dymatize offers its Glazed Donut-flavored whey protein isolate powder in collaboration with Dunkin’, delivering 25 grams of protein per scoop.

Raspberry Jelly

5-hour ENERGY Jelly Donut Shot

Powdered sugar on the outside with a raspberry filling on the inside, there's nothing quite like a raspberry-filled donut. Unfortunately, just because it contains fruit doesn’t mean it’s healthy. Luckily, 5-hour ENERGY recently launched its Jelly Donut-flavored energy shots, which offer a similarly sweet-and-tart flavor profile. It’s a perfect pre-workout shot, delivering 230 mg of caffeine, B-vitamins, and essential nutrients, all with zero sugar and calories.

Chocolate-Frosted Donut

Quest Chocolate Frosted Donut Protein Bar

Just like its glazed counterpart, chocolate-frosted donuts are another simple classic you can never go wrong with. For a higher-protein, macro-friendly substitute, Quest Nutrition’s Bake Shop Donuts Chocolate Frosted-flavored protein bars serve as a strong pick. They contain 14 grams of protein, 13 grams of fiber, and less than 1 gram of added sugar per bar.

Blueberry Cake Donut

HOSSTILE ISO[H1] Blueberry Donut Protein Powder

Another win for fruit-flavored donut fans is the blueberry donut. Hosstile fills that flavor gap with its Blueberry Donut-flavored whey protein isolate. Each scoop delivers 25 grams of protein with only 110 calories and less than 1 gram of sugar. It's the perfect post-workout fuel that still tastes like a real treat.

Related: Want More Energy With Zero Jitters? This Is the Best Pre-Workout for Beginners

"Store-bought BBQ sauce has 15 to 20 grams of sugar per two tablespoons," says Chef Joel Gamoran, Virta Health partner. "Most marinades are basically candy syrup on protein. Once you know where the sugar is hiding, you can replace it with things that actually taste better anyway: dry rubs, herb butters, hand-chopped Chimichurri, whipped feta. Real ingredients, real technique. That's it."

Below, Chef Gamoran shares healthier swaps you can make all summer long.

Related: The Simple Changes This 56-Year-Old Used to Lose 311 Pounds and Break Free From Years of Emotional Eating

Healthy Summer Swaps

Bottled BBQ Sauce → Dry Rub & Compound Butter

As mentioned, store-bought BBQ sauce can have 15 to 20g of sugar per two tablespoons. And if you're a true BBQ sauce lover, you know that's not a very large portion. Consider swapping the sauce for a good dry rub, which you can put together yourself or buy pre-mixed at the store. Finish if off with herb butter melting into the meat at the table for a flavorful, sugar-free swap.

Burger Bun → Butter Lettuce Double Wrap

If you're already rolling your eyes at this one, hear us out! Two leaves nested together, cold from the fridge, with the right condiments, can actually pack much more flavor than a burger bun ever could. The reason most lettuce wraps feel sad is they're done wrong, Chef Gamoran says. Double wrap it for a better bite.

Store-Bought Marinade → 5-Minute Herb Marinade

Most store-bought marinades like teriyaki, honey garlic, or anything glazed are basically just candy syrup on protein. Chef Gamoran's 5-minute marinade consists of olive oil, smashed garlic, fresh herbs, citrus zest, and acid. Not only will it take minimal time, but it's sugar-free, and you can likely concoct it with ingredients you already have on hand.

Potato Salad → Cauliflower Salad

"The key is roasting the cauliflower first, so it has texture and char, not just boiling it," Chef Gamoran says. "Then, dress it like a real potato salad with good mayo, celery, dijon, and fresh herbs."

Corn on the Cob → Grilled Zucchini Elote

Corn is starchy and can be tough on the digestive system. Grilled zucchini topped with cotija, chili, lime, and a touch of mayo delivers all the smoky flavors of elote with a fraction of the carbs. It’s the kind of unexpected swap that feels less like a restriction and more like a chef-inspired upgrade.

Related: The Easy Hack That Finally Makes Smoked Wings Crispy

Between time constraints, zero motivation, and decision fatigue, actually making the food can feel like a chore. To help you get over the hump, we asked professional chefs and meal prep pros to share their best hacks for making batch cooking effortless.

5 Master Hacks to Streamline Your Meal Prep

Ditch the Weekend Marathon (and Split Your Sessions)

Meal prep is often pictured as a massive, grueling marathon session that kills your entire Sunday afternoon, but it doesn’t have to be. If you don't have a massive block of weekend time to dedicate to the kitchen, the secret is simply splitting your cooking across different days of the week.

“The biggest barriers I see are time, overwhelm, and the belief that meal prep has to be all-or-nothing," says Nick Quintero, founder of Meal Prep on Fleek. "A lot of people think they need to prep every single meal or spend their entire Sunday in the kitchen, which just isn’t realistic."

Instead of treating it like an absolute ordeal, break the schedule down to fit your life. If taking a few hours on a Tuesday evening to prep your mid-week lunches relieves the pressure, do that. The best routine is the one that aligns with your calendar.

“Even preparing just two or three meals ahead of time can make your week feel significantly easier,” Quintero adds.

Shop with Ingredient Overlap to Slash Costs and Waste

Toby Amidor, MS, RD, a Wall Street Journal bestselling cookbook author, suggests building your grocery list at home so you can check your pantry inventory before heading out.

Quintero agrees, adding that shopping with intention and choosing recipes with overlapping ingredients is a recipe for success. Think about buying grilled chicken for taco bowls, then using the leftovers for quesadillas the next night. Or, bake extra potatoes for dinner and turn the leftovers into a breakfast hash the next morning. Even a versatile, protein-packed staple like Greek yogurt can pull double duty in overnight oats and as a base for homemade tzatziki sauce.

To streamline the trip even further, organize your shopping list by grocery store section so you aren't backtracking down the aisles. If you would rather avoid the store altogether, consider a grocery delivery service where you can easily compare prices to save cash. However you decide to procure your food, Quintero recommends leaving a little wiggle room on the page.

“Allow yourself one impulse buy so you don’t feel restricted,” he says.

Related: 18 Dietitian-Approved Foods to Help You Hit Your Protein Goals and Stop Mid-Day Cravings

Bulk-Cook Your Carb and Protein Bases

It takes just as long to make one serving of rice or roasted potatoes as it does to make ten. Prepping base ingredients in large quantities is a massive time saver. Chef, author, and food photographer, Sara Haas, RDN, LDN, makes weekly batches of grains and beans—an electric pressure cooker works wonders for this—so there are always effortless additions ready to go.

“I can easily use them throughout the week to throw on salads, into tacos, or in bowl-style meals,” Haas says. “Any extra can be frozen and thawed for later use.”

Build a 3-Meal Recipe Rotation

Figuring out what to cook can be the hardest part of meal prep, but you don't need to reinvent the wheel every week. To manage the endless options, start by leaning into a few reliable classics.

“I recommend starting with a small rotation of go-to meals you already know you enjoy, then building from there,” says Quintero. Once you are ready to branch out, tap into digital resources, but do it with a strategy.

“Blogs like Workweek Lunch and Meal Prep on Fleek focus on approachable recipes that are designed to work as leftovers, which makes a big difference," he adds. "You can also use platforms like Pinterest or Instagram, but do it with intention. Look for recipes with 10 ingredients or [fewer] that make multiple servings. That’s where meal prep really becomes sustainable."

And don’t forget about cookbooks. Whether you opt for Kindle versions or prefer going analog by flipping through physical pages, look for high-performance titles like Fit Men Cook or The Fighter’s Kitchen. If you have specific nutritional goals, consider specialty titles like DASH Diet Meal Prep for Beginners or Anti-Inflammatory Diet Meal Prep to keep your health targets locked in.

Master the Mini-Prep

Meal prep doesn’t require full meals! Consider prepping ingredients that tend to be a little more labor-intensive as soon as you get them home from the store–the meal prep version of set it and forget it. This can be chicken breasts tossed in a marinade or defrosting and peeling frozen shrimp. Mini prep is also a great strategy for fruits and vegetables. 

“When I get home from the store, I take the time to prep any veggies,” shares registered dietitian and exercise physiologist, Dr. Chris Mohr. “Pulling together a salad, side veggie, or just eating them for snacking is a lot more likely when they’re already done."

Amidor also encourages meal preppers to pay attention to cook times on any desired recipe. “Start preparing recipes that take 20 minutes or longer," she says. "When those are cooking, you can whip up shorter recipes like dressings or sides.”

Related: I Asked a Dietitian How to Actually Hit 30 Grams of Protein at Every Single Meal—This Is What She Said

Blueprint for Success: The 3-Meal Master Plan

To put these strategies to the test, we built a streamlined 3-meal blueprint stratight from my book DASH Diet Meal Prep for Beginners that maximizes ingredient overlap, slashes your time in the kitchen, and delivers high-performance fuel for the entire week.

Shopping List

Produce

• 1 bunch carrots
• 1 bunch celery
• 1 bunch fresh basil
• 1 bunch fresh chives
• 1 bunch fresh thyme
• 1 butternut squash
• 1 head garlic
• 1 qt raspberries
• 1 zucchini
• 12 oz green beans
• 2 red bell peppers
• 7 apples (for daily snacks)
• 7 sweet potatoes (for daily dinners)

Dairy

• ½ gallon 1 percent milk

Eggs, Meat, Fish & Poultry

• 1 dozen eggs
• 1 lb ground turkey (90 percent lean)

Pantry

• 1 (15 oz) can kidney beans
• 1 (15 oz) can white beans
• 1 (28 oz) can diced tomatoes
• Canola oil
• Dark chocolate
• Ditalini pasta
• Dried apricots
• Dried bay leaf
• Dried oregano
• Ground black pepper
• Kosher salt
• No-salt-added chicken or vegetable broth
• Olive oil
• Peanut butter
• Plain panko breadcrumbs
• Raw pumpkin seeds (for trail mix)
• Slivered almonds
• Unsalted almonds
• Whole-grain crackers

Week 2: Meal Prep Game Plan

1. Prepare minestrone.
2. Make and bake egg cups. Place sweet potatoes in oven on rack below.
3. While things are baking, make burgers on stovetop or grill.
4. Make trail mix.
5. Make green beans.

Daily Menu

Breakfast

• Zucchini & Bell Pepper Egg Cups
• 1 cup 1 percent milk
• 1 cup raspberries

Lunch

• Slow Cooker Minestrone
• 10 whole-grain crackers

Dinner

• Greek-Style Turkey Burgers
• Baked Sweet Potatoes
• Green Beans with Basil & Chives (+ 1 tbsp olive oil)

Snacks

• Almond & Apricot Trail Mix Packs
• 1 apple (with 2 tbsp peanut butter, optional)

Related: Dietitians Say This Cheap Steak Cut Is Lean, Packed With Protein, and Delivers Ribeye-Like Flavor

Beer and peanuts, peanut butter and jelly, and a pre-workout drink with a solid lift. Don't mind me, just naming some of the most iconic pairings known to mankind. Few things hit quite like your favorite pre-workout kicking in right as you start pumping some heavy iron or pushing through a tough HIIT workout. But most pre-workouts come with a hefty dose of caffeine. This can be particularly rough for early morning gym-goers who don’t want to pump their veins with caffeine as soon as they open their eyes, or evening lifters who are a few hours out from attempting to get a decent night of sleep.

Or maybe you’re simply trying to reduce your caffeine intake because you drink enough coffee to fuel a small country. Whatever the reason, that’s exactly why stim-free pre-workout powders like Transparent Labs are such a game-changer. It comes without the caffeine, but you still get all the performance-focused ingredients needed to push through challenging workouts while chasing a bigger pump.

Transparent Labs earned our vote for the best stim-free pre-workout in our 2026 Fitness Awards. With several flavor options, no artificial colors or sweeteners, and a fully transparent ingredient label, it checks just about every box you’d want from a stim-free mix. Read on for our full review.

Related: Looking for the Best Pre-Workouts of 2026? These Deserve a Spot in Your Supplement Stack

Best Stim-Free Pre-Workout: Transparent Labs Stim-Free

Most pre-workouts contain a hefty dose of caffeine for that extra boost of energy. But if you’re sensitive to caffeine or are a night-time lifter, there’s a good chance you want to forgo stimulants to preserve your sleep quality. Transparent Labs Stim-Free Pre-Workout is non-caffeinated and includes evidence-based nootropics like taurine, L-tyrosine, and huperzine-A for laser focus without the crash. It’s also free of artificial colors, sweeteners, and flavors, and uses natural flavoring and stevia for taste. 

Although it mixes well, the only minor drawback is the flavor. Because of Transparent Labs’ commitment to staying artificial ingredient-free, it’s hard to compete against other brands in the taste department. I had high hopes for the Peach Mango flavor, but it didn’t quite hit the mark and had a noticeable stevia aftertaste. That said, it’s far from unpleasant. I’ve also tried Strawberry Lemonade and Grape Limeade, and would suggest Grape Limeade as the way to go.

Key Product Features

• Caffeine Per Serving: 0mg
• Key Ingredients: Citrulline malate (8,000mg), beta-alanine (4,000mg), betaine anhydrous (2,500mg), taurine (1,300mg), L-tyrosine (1,000mg), elevATP (150mg), Senactiv (50mg), BioPerine (5mg), huperzine A (100mcg)
• Flavors: Strawberry Lemonade, Blue Raspberry, Peach Mango, Tropical Punch, Grape Limeade, Sour Watermelon, Orange Pineapple
• Price Per Serving: $1.67 one-time purchase, $1.49 subscribe-and-save discount

Related: You Shouldn't Have to Trade Your Health for a Better Pump. This Pre-Workout Uses Zero Artificial Sweeteners While Still Delivering a Major Performance Boost

Why You Should Trust Us

Men’s Journal has spent over three decades as a leading authority on fitness and outdoor gear. We don’t just summarize product specs. Our recommendations come from legitimate hands-on testing and the direct guidance of industry experts. We constantly refine our buyer’s guides, ensuring every pick remains the absolute best available.

Across the studies, researchers found a modest but meaningful short-term effect, with omega-3 supplementation linked to reductions in aggression of up to 28 percent across factors such as age, sex, medical conditions, treatment duration, and dosage levels.

Notably, omega-3 supplementation appeared to reduce both reactive and proactive aggression. Reactive aggression refers to impulsive, emotionally driven behavior, while proactive aggression is more calculated or predatory in nature. The effects were especially noticeable in self-reported measures of aggression.

Related: Popular Supplement

"I think the time has come to implement omega-3 supplementation to reduce aggression, irrespective of whether the setting is the community, the clinic, or the criminal justice system," said neurocriminologist Adrian Raine. "At the very least, parents seeking treatment for an aggressive child should know that in addition to any other treatment that their child receives, an extra portion or two of fish each week could also help."

Omega-3 fatty acids, commonly found in fish oil, have been proposed as one nutritional factor that may influence brain health and emotional regulation. Past research has linked poor nutrition with higher rates of antisocial and aggressive behavior. On the flipside, previous studies have also associated higher fish consumption with lower homicide rates across countries.

Based on the findings, researchers concluded there is now enough evidence to begin implementing omega-3 supplementation as a potential strategy for reducing aggression in community, clinical, and criminal justice settings alike.

Related: I'm a Registered Dietitian. Add This Underrated Fish to Your Weekly Meal Plan for Improved Heart Health and Brain Power

Energy gels are everywhere at the moment. You’ve probably experimented with them yourself. If you haven’t, they’re essentially an easy and efficient way to deliver carbohydrate fuel during exercise.

Typically, gels for marathon running contain quickly-absorbed carbohydrates (usually in the form of the sugars glucose and/or fructose) which enter the bloodstream, helping to keep blood sugar stable and allowing our muscles to keep producing energy. This, in turn, helps delay fatigue and helps maintain performance. 

And they’re more than just a mid-race placebo. A study in the International Journal of Sport Nutrition and Exercise Metabolism measured time to exhaustion in endurance running and found that the higher blood glucose levels of gelled athletes gave them the edge. Need more convincing? Another study, in the Journal of Science and Medicine in Sport, gave gels to soccer players, and found that not only did they increase performance when compared to a placebo, but they also gave the players improved physiological responses, too, helping their bodies better adapt to the toils of exercise. 

Not to mention, they also help your brain. From a psychological perspective, a 2022 paper published in theInternational Journal of Food Design found that energy gels act as a mental ‘savior’, letting runners know that they won’t become entirely energy-depleted. And they serve as milestones, helping the runner split the race into manageable chunks— i.e., a gel every three or four miles. And, they boost emotional confidence that runners can complete the course.

As for which gel is best for you, course distance and personal preference should be the deciding factors. However, with combined decades of experience as runners and running coaches, our experts were able to put their heads together and come up with five gels that need to be on your radar. 

Best Energy Gels At A Glance

• Best Energy Gels for Elite Runners: Maurten Gel 100
• Best Energy Gels for Carb-Loading:SiS Beta Fuel Gel
• Best Energy Gels for A Sweet Tooth:Torq Energy Gel
• Best Energy Gels for Hybrid Athletes:Myprotein The Energy Gel
• Best Energy Gels for Endurance Athletes: Bare Performance Nutrition GO Gels

Best Energy Gels of 2026

Best Energy Gels for Elite Runners: Maurten Gel 100

Maurten Gel 100 is a default choice for a lot of elite marathon runners and is served course-side at a lot of major marathons and the Ironman Global Series. It has a short ingredient list, featuring what Maurten refers to as a “hydrogel matrix”, which is designed to allow the gel to pass quickly through the stomach and into the intestine for fast absorption. They’re easy to access mid-race, too, with an effortlessly tearable top.

Key Product Features

• Caffeine: 0mg 
• Carbs: 25g
• Sodium: 20mg 
• Flavors: Unflavoured for a mildly sweet, inoffensive taste
• Price Per Serving: $2.25

Best Energy Gels for Carb-Loading: SiS Beta Fuel Gel

Science in Sport has updated its Beta Fuel range, reformulating it to a new maltodextrin to fructose ratio of 1:0.8. Previously, they used the 2:1 standard. According to SiS, the new split increases the percentage of oxidised carbs from 62% to 74%, making it one of the most carb-dense options currently available. There are also versions that include caffeine and nootropic ingredients.

Key Product Features

• Caffeine: 0mg
• Carbs: 40g
• Sodium: 200mg 
• Flavors: Strawberry and Lime, Neutral, Orange
• Price Per Serving: $2.20

Related: Should You Rotate Between Two Running Shoes? Here's What Experts Say

Best Energy Gels for a Sweet Tooth: Torq Energy Gel

Torq has built a good reputation as a quality product without a premium price tag. Their caffeinated Energy Gel gives 30g of carbs and 89g of caffeine, while the standard offering is better for beginners, jettisoning the caffeine in favour of slightly more carbs. The packet has a compact, pocketable shape. They’re great for the end stages of a run when you need a quick boost to help you pick up the pace.

Key Product Features

• Caffeine: 0mg
• Carbs: 29g
• Sodium: 41mg 
• Flavors: Lemon Drizzle, Raspberry Ripple, Apple Crumble, Rhubarb and Custard, Caramel Latte, Strawberry Yogurt, Banoffee, Orange and Banana, Naked Flavorless, and Cola Caffeine
• Price Per Serving: $1.80

Best Energy Gels for Hybrid Athletes: Myprotein The Energy Gel

Myprotein's The Energy Gel is a straightforward, budget-friendly option built around maltodextrin and fructose, with some versions including caffeine. It’s the kind of gel used in steady long runs or races where you just want reliable carbohydrate intake without overthinking it. In other words, there’s a reason HYROXers love it.

Key Product Features

• Caffeine: 0mg
• Carbs: 30g
• Sodium: 95mg 
• Flavors: Raspberry lemonade 
• Price Per Serving: $1.20

Best Energy Gels for Endurance Athletes: Bare Performance Nutrition GO Gels

Bare Performance Nutrition Go Gels offer a steady caffeine supply that won’t see you catch a buzz and go out too hard, too early. At 100 calories per gel, you can afford to stock up for a full day’s outing without feeling sluggish or bloated. The natural-leaning ingredients help, too, with brown rice syrup, lemon juice, and sea salt on the list. They’re vegan, third-party tested, free of artificial additives, and gluten-free, too. In other words, exactly the kind of body-friendly fuelling you’ll want to stock up on during a long, sweaty day.

Key Product Features

• Caffeine: 75mg
• Carbs: 24g
• Sodium: 110mg 
• Flavors: Apple Cinnamon, Mixed Berry, Mango
• Price Per Serving: $2.66

Related: Don’t Carb-Load Blindly. Here’s What to Eat the Night Before a Big Race, According to Experts

How Can I Stop Gels From Upsetting My Stomach? 

Unfortunately, the runner’s runs (or the overwhelming need to go to the toilet mid-run) is very real. It comes down to spiking cortisol levels, flushing your system. Add sugar to the mix, and a lot of runners report a worsening of the situation, plus the addition of cramps.

“Concentrated sources of carbohydrate create an osmotic effect,” says Sarah Campus, a PT, nutrition coach, and runner at LDN MUMS FITNESS. Essentially, when a gel sits in the gut without enough fluid, it draws water into the intestine to dilute itself, which can lead to bloating, cramping, or diarrhoea. At the same time, during hard running, your body reduces blood flow to the gut, so digestion and absorption are already compromised. “You’re essentially trying to process a dense sugar load on an already loaded system that’s temporarily running below capacity,” says Campus.

Campus says that the main way to avoid problems is to treat fuelling like a trainable skill. Taking gels with water helps dilute them and speeds gastric emptying, while practising during training allows your gut to adapt to higher carbohydrate intake.

“Keeping intake steady, choosing simpler formulations, and being cautious with caffeine until you know your tolerance all make a huge difference,” she says. 

As for ingredients to watch out for, Betts has some suggestions:

• High fructose is often the cause of gas buildup in the large intestine if it can’t be fully processed. 
• Sorbitol is often used in sugar-free products and is a known laxative.
• Some gels include magnesium as an electrolyte, but in larger doses, it has a laxative effect, too.
• Caffeine increases gut motility (contraction/relaxation of muscles in the digestive tract). This isn’t what you need if you’re already prone to stomach issues.

Which Gels Should I Use for Which Distance?

Considering energy gels for a half-marathon or a marathon? The good news is, you don’t need them all the time. Yes, they might supercharge your 5k PB, but among most runners, it’s definitely considered overkill.

“Under 60 minutes, you’ll be fine without one,” says Ben Lucas, head coach for the Sydney Marathon. “Sixty to 90 minutes, gels are optional, depending on the session.”

According to Lucas, a half might take two gels, while a full marathon might need three to six gels. “For an ultra, you should focus on a mix of gels and real food, aiming for 60–90g carbs per hour,” he says. As for mid-race timings, the key is “steady fuelling and avoiding waiting until you’re empty to take them,” he adds.

Of course, all of this comes down to personal preference. Running a hilly half? Load up on as many gels as you need. Coming back from injury and want a confidence boost in your first 10k back? A gel won’t hurt. As long as you aren’t relying on them in place of proper nutrition or training, you should be fine. 

“Big picture, gels are a tool,” says Lucas. “If you use them properly, they make a big difference. The runners who get this right don’t just perform better, they feel better doing it.”

Related: Experts Reveal the Best Running Workouts to Increase Speed and Endurance

What Are Energy Chews?

Energy chews or energy gummies are in the energy gel family, but they’re sort of a bit of a step-sibling. “They’re a chewable alternative, basically a cross between a sports sweet and a gel,” explains Michael Betts, a runner and PT with 40 years of experience at TRAINFITNESS.

Typically, chews release energy a little slower due to the mastication process and slower digestion in the stomach. This can be beneficial to some runners as they might find them easier on the stomach. “Downsides are the actual chewing, which can stick to your teeth, making them generally more of a pain to manage while running,” says Betts. If you struggle with the texture or sweetness of gels, they might be your preferred option, though. 

What Are Hydration Gels?

Hydration gels (also known as isotonic gels) are gels that are formulated to match your body’s fluid concentration so that they can be taken without water.

“These are generally thinner and more liquid-like, making them really easy to take mid-run,” says Betts. The downside is that they tend to contain fewer carbs than a standard gel, so if you have specific hourly carb targets, you’ll end up carrying more.

I'm obviously not sitting here saying protein isn't an important part of our diets. Of course it is. What I am saying is that, in hyperfixating on increasing our daily protein intake, we've started relying on highly processed items to get us there. How healthy is that, really? We all eat processed snacks from time to time, but dare I suggest it's healthier to get our protein from whole food sources, like meat, fish, and dairy, over a bag of pretzels or a pint of ice cream?

"They're slapping lipstick on a pig," says Aston Dommel, RD at Top Nutrition Coaching. "Basically, they're trying to position their generally considered 'unhealthier' snacks as 'healthier' options by adding protein to basically the same formula. Adding protein to something doesn't inherently make it 'healthier' for you. I'm all for increasing protein intake, but there are better ways to do it via shakes, powders, or whole foods."

Related: We Tested the Most Popular Supplement Brands of 2026. The Best Protein Powder Might Surprise You

"A donut is still a donut, and a Dorito is still a Dorito," says Heidi Skolnik, MS, CDN, FACSM, performance nutritionist and Link Snacks’ expert spokesperson. "Adding 10 grams of processed protein powder doesn't make it a health food. Stick to real, whole-food sources. There are plenty of protein-rich snack options like jerky, edamame, hard-boiled eggs, or yogurt, which provide an array of nutrients."

Nevertheless, the U.S. ready-to-eat protein market, now valued at $7.7 billion, only continues to grow. Overall category sales saw an 8 percent sales increase over the prior year, with notable growth. Protein cereal experienced a 10.3 percent increase, while protein snacks saw a whopping 47.5 percent increase.

"Food is marketing," said Stephen Zagor, an adjunct associate professor at Columbia Business School who focuses on food businesses, per CNBC. "We eat emotionally. Marketing attracts us, and that's what makes it exciting when a company says, 'Yeah, this is a product that we've had for decades, and now we're high protein or full of protein. And that brings it back off the shelf."

Do We Really Need to Eat So Much Protein?

Tie in the marketing of it all with new federal dietary guidelines, which recommend adults to consume 1.2 to 1.6 grams of protein per kilogram of body weight per day, far higher than previous minimum recommendations. And the guidelines fail to mention that many in the U.S. already consume more than enough protein.

Still, protein intake isn't so black and white, despite what the industry wants us to think. Everybody has their own needs. A lot of variables are at play, including health conditions, body size, muscle mass, daily activities, and current fitness goals. If you exercise a lot or are trying to gain muscle, you'll need more protein than someone who is mostly sedentary, for instance.

All this to say, yes, protein is important. But if you want to eat a donut, just enjoy a donut rather than forcing yourself to eat a "protein donut." These products don’t change the fundamentals of nutrition, and they certainly don’t override the bigger picture of balance, consistency, and moderation.

Related: These Creatine Chews Taste Like Candy but Deliver Big Gains

Every Saturday, pretty much without fail, you can find me at the gym grinding through a brutal leg day all in the name of forcing my former chicken legs to grow.

My routine usually kicks off on the treadmill, leads into some bodyweight warmup work, and routes me directly to the leg extension machine for soul-crushing sets of 20 (because my trainer is literally trying to kill me). From there, I crawl over to the leg press. I’ll admit my current routine isn't nearly as terrifying as the heavy squat, deadlift, and walking lunge gauntlets that plagued my early 20s, but it’s still intense enough to make me want to yak about 45 minutes in.

For the longest time, I assumed I was just pushing myself too hard, especially since I navigate a nerve disorder that specifically targets my legs. But the second I started sipping a carb-infused drink midway through the workout, the nausea completely vanished. That instant relief made me realize my issue wasn't just my messed-up legs working overtime, but rather a textbook blood sugar crash where my muscles desperately needed readily accessible energy.

I initially kicked the crash by copying my powerlifting friends and chowing down on Rice Krispies Treats mid-set, but honestly, I’m just not an artificial-treat-mid-workout kind of girl. That's what ultimately led me to Tailwind Endurance Fuel, which keeps things simple with clean ingredients like dextrose and sucrose to deliver a hit of fast-acting carbs that actually match what your body is biologically designed to absorb.

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How Intra-Workout Carbs Helped My Mid-Lift Nausea

While I usually try to carb up before my workouts, especially on leg days, my go-to pre-workout bowl of oatmeal and glass of orange juice just wasn't working. As it turns out, eating this right before a heavy lift meant my stomach was still bogged down with heavy fiber and acidic liquid the second I started training. The slow-digesting fiber in the oats was actually trapping the fast-acting sugars in the orange juice, preventing my body from absorbing the energy and triggering a mid-session blood sugar crash. Which is exactly why switching to a mid-workout Tailwind drink makes me feel human again.

"When we don't fuel our bodies properly before or during exercise, glycogen stores can become depleted, leading to drops in blood sugar that can cause feelings of nausea," says Jane Leverich, MS, RDN. "That's where products like Tailwind Endurance Fuel really come in handy. Their easily digestible carbohydrates not only help replenish glycogen stores but also support more stable blood sugar levels during exercise."

Related: Leg Day Nausea Is Real. Here’s Why Your Body Rebels During Heavy Sets (and How to Stop It)

What Is Tailwind Endurance Fuel?

Tailwind Endurance Fuel was born out of a nearly identical experience by Jeff Vierling, the co-founder and CEO of Tailwind Nutrition. Despite having never raced a competitive mile in his life, he decided out of the blue to sign up for the Leadville 100 MTB, a grueling 100-mile mountain bike course that packs about 12,000 feet of brutal elevation gain. After crossing the finish line, he headed straight for a trash can, deeply regretting his pre-race fueling strategy. That exact moment of stomach distress sparked the creation of Tailwind's signature drink.

"We designed Tailwind's Endurance Fuel exactly for this purpose: avoiding nausea during high-intensity workouts," Vierling said. "Endurance Fuel works because it contains simple sugars (glucose and sucrose), electrolytes, and water. Together, these activate the transports in the small intestine, allowing for quick absorption without stressing the digestive tract or sloshing around in your stomach. It’s the fastest way to get the energy, electrolytes, and hydration your body needs to sustain high intensity, all in one simple drink."

Nutrition Facts

• Calories: 100
• Sodium: 310mg
• Total Carbohydrates: 25g
• Calcium: 27mg
• Potassium: 90mg
• Magnesium: 12mg

"The chips are made from cassava flour, avocado oil, coconut flour, and a nutrient-dense seasoning blend featuring white and black sesame seeds, sea salt, dried garlic, dried onions, and poppy seeds," says Letal Yerganjiev, RDN, Clinical Dietetics Lead at Vida Health. "These chips also incorporate chia seeds and a touch of sea salt for a cleaner ingredient profile, making them the perfect healthy snack option."

Not to be confused with going gluten-free, many people choose to cut back on grains to improve digestion concerns, reduce inflammation, or manage blood sugar levels.

Related: I'm a Nutritionist. This $3.29 Snack from Trader Joe's Is a 'Nutritional Powerhouse' of Protein and Fiber

Trader Joe's hit the nail on the head with these grain-free tortilla chips, which are only $2.99 for a six-ounce bag. Instead of seed oils, which some shoppers also try to avoid, the chips are fried in avocado oil, giving them a light and airy crunch.

And honestly, these are packed with enough flavor that you could get away with eating them straight out of the bag—or at the very least, portion your chip-to-dip ratio a little better.

Nutrition Facts

Serving size: 1oz (28g/about 13 chips)

• Calories: 130
• Fat: 7g
• Carbs: 19g
• Protein: Less than 1g

Related: Registered Dietitan Shares 2 High-Protein Costco Staples Perfect for Easy Meals and Quick Snacks

The iconic energy shot brand is always innovating with new flavors, but they've certainly outdone themselves with the latest drop: Firework Freeze, OrangeSicle, and Raspberry Cooler just in time to celebrate America's 205th anniversary. Think back to the days of running up to the ice cream truck and grabbing your favorite popsicle or sherbet treat, only this time in the form of a sugar-free, zero-calorie energy shot.

Each 5-hour ENERGY shot contains 230 mg of caffeine along with B-vitamins and essential nutrients for fast, effective energy. With zero sugar and zero calories, these summer-inspired flavors deliver a refreshing boost without the inevitable crash that usually accompanies sugary drinks.

Related: Want More Energy With Zero Jitters? This Is the Best Pre-Workout for Beginners

Of course, you can enjoy them on their own, whether you're trying to push through a busy work day or get amped up on the way to the gym. But they also make for fun additions to mocktails, slushies, frozen treats, and DIY freezer‑pop recipes. Looking for some inspo? Here are a couple of ideas to get you started.

5-hour ENERGY Frozen Treats Recipes

Red, White & Boom

1. Slice strawberries and place them into the frozen treat molds, filling 1/3 of the way.
2. Pour lemonade over to fill 2/3 of the mold.
3. Top with blue sports drink and Firework Freeze 5-hour ENERGY. 
4. Insert sticks and freeze 4-6 hours or until solid.  

Razz Remix

1. Blend raspberries, white grape juice, and Raspberry Cooler 5-hour ENERGY.
2. Strain mixture through a fine mesh sieve (to remove seeds) into a bowl.
3. Pour into popsicle molds, insert sticks, and freeze 3 to 4 hours or until solid. 

Orange DreamSicle

1. Blend orange juice, OrangeSicle 5-hour ENERGY, and ½ cup yogurt.
2. Fill popsicle molds halfway.
3. Alternate scoops of plain yogurt and OJ mixture for a marbled effect.
4. Insert sticks and freeze for 6 hours or overnight.

Stay cool this summer, and try out the latest summer flavors yourself. Firework Freeze and Raspberry Cooler are available now, exclusively at 7-Eleven and Speedway. OrangeSicle is launching exclusively at Casey’s later this month.

Related: Electrolytes Are More Than a Trend. Users Reported More Gym PRs and Quicker Post-Workout Recovery, Survey Finds

Waterboy surveyed 1,000 physically active U.S. adults to better understand how hydration habits and electrolyte use influence different things like performance milestones, recovery time, muscle cramps, and energy levels.

Interestingly, electrolyte users were four times more likely than non-users to hit a strength PR, with 24 percent reporting one compared to just 6 percent of non-users. They were also far more likely to complete their longest run, ride, or swim to date, as 23 percent reached that milestone compared to nine percent of non-users. Even performance-based achievements saw a noticeable gap, with 13 percent of electrolyte users achieving a race or workout time PR versus just five percent of non-users.

Related: We Tested Every Major Electrolyte Brand to Find the Most Effective Option for Performance. This Is Our Top Pick for Serious Athletes

"Sodium and potassium help maintain blood volume, reduce dizziness, and support muscle contraction, especially if someone sweats a lot or trains first thing in the morning," says Julia Long, performance dietitian at RC13 Sports. "Electrolytes especially can help someone go longer without feeling lightheaded or weak."

Waterboy's survey also showed how hydration can directly impact recovery and sustain energy. People who recovered within 12 to 24 hours after training drank about 15 ounces more water per day than those whose recovery dragged into the three to four day range, averaging 70 ounces daily versus 55 ounces.

Additionally, nearly half of exercisers drinking less than 36 ounces of water on training days reported mid-workout energy crashes at a rate of 47 percent. Those same low-water drinkers also had nearly a 50 percent higher risk of muscle cramps compared to people drinking more than 100 ounces daily.

Past research has also found electrolytes to be essential for hydration, muscle function, and endurance because they’re lost through sweat during exercise. Combined with Waterboy’s findings, it suggests hydration and electrolyte intake may play a much bigger role in workout quality and recovery than many realize.

Related: Most Sugar-Free Electrolytes Are Loaded With Artificial Sweeteners and Dyes. This Brand Uses a Clean Science-Backed Formula for Pure Hydration

According to recent data, men lose an average of seven percent of their starting weight on these prescriptions, but that deficit doesn’t just come from fat. Lean body mass (the vital combination of muscle, bone, organs, and water) takes a hit, too.

True longevity is about more than just getting smaller. Preserving that lean mass as the years tick by is absolutely essential for sustainable, long-term health. To help you maximize your results, we asked top fitness and nutrition experts exactly how to protect your hard-earned muscle while taking a GLP-1.

How Can GLP-1 Medications Have a Negative Impact on Lean Body Mass?

The way GLP-1 medications can make a serious dent in lean body mass is simple.

The medication lessens appetite, creating a significant calorie deficit. Rapid weight loss typically follows, but this weight can be up to 40 percent lean body mass, according to Heidi Skolnik, MS, CDN, FACSM,  author of the upcoming book Your GLP-1 Game Plan, What Your Doctor Didn’t Tell You About How to Eat, Move and Thrive on Weight Loss Medication.

Fewer calories mean less energy, which turns into less fuel, so proper adjustments to both diet and training are needed. Michael J. Ranfone, BA, LMT, CSCS, Founder & Owner, Ranfone Training Systems, explains how rapidly this can occur.

“Any time someone is operating in a significant caloric deficit, the fundamental problem is a mismatch between energy demand and energy supply," says Ranfone. "The body simply doesn’t have the resources to train hard, recover adequately, and protect muscle tissue simultaneously."

Because GLP-1 medications suppress your appetite, there's a good chance you won't eat enough to keep your energy levels up. If you're training hard and not eating enough because of the medication, not only does your training suffer, but your recovery will too.

"High volume, high frequency, or high intensity training in this state doesn’t build or maintain muscle—it accelerates the breakdown of it," he adds. 

This breakdown is not intentional or desirable, but the metabolic consequences of consistently not eating enough calories combined with training have a powerful impact on muscle protein synthesis.

Related: Ready to Jump-Start Weight Loss in the New Year? A Personal Trainer Reveals How to Lose 2 Pounds a Week Safely

“When the body is chronically underfueled, it shifts into a prolonged sympathetic state. Protein synthesis gets suppressed," Ranfone says. "The net result is an internal environment that is actively catabolic—add in the wrong type of training, and you have a recipe for muscle loss."

This doesn’t make medications “bad” for muscle health—but shines a bright light on how they are not a magic pill; adjustments in habits are non-negotiable, as Skolnik underscores.

“The medication does not directly hurt muscle; it is the caloric deficit and weight loss that causes accelerated muscle protein breakdown.” 

Ranfone agrees, adding that the risk likely isn’t the medications themselves but “ the combination of a significant energy deficit, insufficient protein intake, and training that wasn’t designed for a hypocaloric state,” he says. “That combination creates the conditions for meaningful muscle loss over time—which is the opposite of what most people are trying to achieve.”

What Are the Biggest GLP-1 Pitfalls?

Fasted workouts, inadequate hydration, and excessive training volume are just some of the most common mistakes people on GLP-1s  make in the name of weight loss. Finding a new normal is essential.

“The single biggest mistake is trying to maintain the same training routine you had before starting a GLP-1. Whether that routine was high intensity, high volume, or high frequency—or all three—forcing your way through it while in a significant caloric deficit is a serious error,” warns Ranfone.

Take the time to review your overall lifestyle and the demands of your schedule—all of our experts agree, time management, flexing on “old routines,” and sustainability are paramount to long-term success with or without weight loss medications. 

“An equally common mistake is letting the medication do all the heavy lifting while lifestyle fundamentals erode," he adds. "Sleep, hydration, food quality, and baseline daily activity are not optional supporting actors—they are load-bearing. GLP-1s are powerful, but they are one variable in a multifactorial equation."

Related: This Diet Helped People Lose 2x More Weight Without Cutting a Single Calorie

A Guide to Measuring Real Progress Beyond the Scale

So how do you even know what kind of weight loss is occurring? It’s a good idea to monitor changes in body composition. There are several ways to do this, including a good old tape measure, according to Greg Nichols, CPT, CES/BCS, and coach at F45 Training in Fairfield, CT.

“Take circumference measurements in three main areas," he says. "One from the belly button around the body,  another around the widest part of the hips, and six inches above the knee. These measurements plus periodic weigh-in consistently at the same time under the same circumstances, first thing in the morning on Friday, works great."

In terms of frequency, Skolnik recommends monitoring body composition at the start of medication use and then every three to six months to help assess if training and diet are minimizing muscle loss.

“Bioelectrical impedance is the most accessible method, although some medical practices may have access to a DEXA machine,” says Skolnik. Find a local gym or fitness facility with an InBody or other type of similar equipment and stay consistent with this tool to accurately assess changes. 

A Strategic Approach to Weight Training and Cardio on GLP-1s

When asked what type and frequency of training would be best to help maintain lean body mass while in a calorie deficit from a GLP-1, the experts agree–it’s quality over quantity when it comes to volume.

“Three days per week of full-body resistance training is the sweet spot for this population,” suggests Ranfone. “In a hypocaloric state, recovery is the governing constraint—and three days respects that reality without sacrificing training quality.”

Related: 10 Best Cardio Workouts for Weight Loss That Burn More in Less Time

How to Build an Effective Routine for Muscle Retention

When it comes to designing your training plan, this is not the time for total burnout, especially when it is isolated to one body part.

“Full-body training gives each muscle group a meaningful dose of stimulation across the week without overloading any single area on any given day,” says Ranfone. “For the resistance training itself, prioritize mechanical tension techniques: lower rep ranges, eccentric emphasis, isometric holds, tempo manipulation, and lengthened partials. These tools allow you to generate a high-quality stimulus without needing excessive volume or load.”

For the movements themselves, Nichols encourages sticking to compound, multi-joint exercises to get the absolute most bang for your buck. These foundational lifts engage multiple major muscle groups simultaneously, giving you a hyper-efficient workout that saves time while maximizing muscle retention.

"Depending on how many days you can consistently get to the gym, it'd be a great idea to create a split (different body parts or movement patterns for different days) that you can adhere to on most weeks," Nichols adds. "For example: total body push one day, and total body pull another, or back/biceps, chest/triceps, and legs for a 3-day split.” 

Despite what the internet tells you about grinding out hours of cardio for weight loss, the need for it is actually far less than you’d think. Ranfone encourages people to stick to just a few 30-to-45-minute Zone 2 sessions a week. This delivers a massive cardiovascular and metabolic benefit without adding a heavy burden to your recovery.

Skolnik agrees, stating, “Cardiovascular work is still important for heart health, but you do not need to ‘burn extra calories’ – you can engage in strategic and time-efficient cardio."

How Can Diet and Supplements Help Support Lean Body Mass?

It’s equally crucial to adopt solid nutrition strategies for maintaining as much lean mass as possible. Skolnik shares her four more important focus areas. 

• Prioritize protein (1.6 grams per kilogram of body weight) with 30 to 40  grams or so  at each meal and some at snacks
• Fiber-rich foods (aim for 6-10 grams per meal and some at snacks) 
• Make sure to stay hydrated
• Eat enough to lose weight slowly! It’s not a race. Slow weight loss along with resistance training will result in better body composition (and better for skin and mood!)

GLP-1s are also known to wreak havoc on digestion, leading to several unpleasant gastrointestinal symptoms, including nausea, vomiting, gas, bloating, and diarrhea. So it's important to tailor food choices to help sidestep these side effects.

“Foods that are harder to digest, particularly high-fat meals, can compound that effect and create unnecessary GI discomfort," Ranfone says. "Leaning toward carbohydrate-forward food choices from fruits, vegetables, and single-ingredient starches helps keep digestion moving and provides a more accessible fuel source for training and recovery. And pay attention to fiber—going too low for too long creates its own set of downstream problems, particularly for GI health and satiety.”

If you're also adding in supplements, less is also more. Reliable, well- studied products like creatine monohydrate and essential amino acids (EAAs) can help support muscle maintenance. Properly dosed protein and electrolyte powders can help bridge gaps that lower calorie intake creates, and finally consider lower doses of stimulants like caffeine, if that is part of your routine.

“If a pre-workout is part of your routine, mild stimulants are fair game, but keep caffeine in check,” suggests Ranfone. “If fatigue and recovery are already compromised, high stimulant intake will work against you.” 

Related: How One Man Beat Obesity and a 500-Pound Starting Weight to Get Back on the Rower at 68

Before you turn your fridge into a pharmacy, we’re breaking down what the research actually says about ginger shots and whether they live up to the hype. We dug into the science and consulted registered dietitians to find out which store-bought options are worth your money and how you can DIY them at home without the "liquid fire" aftertaste.

What Are Ginger Shots?

A ginger shot is a small, concentrated beverage made from fresh ginger root. They’re typically packaged in about a 2-ounce serving and consumed in a single gulp. The active component in ginger is a compound called gingerol, and it’s the molecule responsible for ginger's characteristic pungency and many of its medicinal qualities. While pure ginger juice is sometimes used on its own, most recipes and commercial products blend it with complementary ingredients like lemon juice, turmeric, cayenne pepper, apple cider vinegar, or honey to balance its intense, spicy kick and boost the nutritional benefits.

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Health Benefits of Drinking Ginger Shots

“Ginger has potent anti-inflammatory and antioxidant properties, but eating a large amount of ginger in a meal can be overpowering. Ginger shots can be a convenient way to eat a clinically relevant amount of ginger without relying on a pill or a ginger-heavy meal,” offers Kelsey Kunik, RDN.

It's worth noting that most clinical research involves high-dose ginger supplements, so while evidence strongly supports ginger's benefits, research on ginger shots specifically is still developing. That said, the science on ginger as a whole is more robust. Here's what the research (and the experts) say.

Improves Digestion

If you often feel bloated or experience discomfort after eating, ginger may offer meaningful relief. This is driven by a scientifically proven mechanism: the gingerol in ginger promotes gastric motility, essentially helping empty the stomach more efficiently so food doesn't linger and cause issues like bloating and indigestion. 

If you regularly struggle with digestive issues, like bloating, gas, or stomach pain, ginger may help by speeding up digestion and increasing the production of mucin, a compound that helps buffer the negative effects of stomach acid, Kunik claims.

A 2024 scientific review suggested that a daily intake of 2,000 milligrams of ginger could help improve digestive health in individuals with conditions like Irritable Bowel Syndrome (IBS).  Ginger also stimulates the production of digestive enzymes — including lipase, amylase, and protease—which help break down food and support nutrient absorption. 

Soothes Nausea

Ginger's ability to calm nausea is perhaps its most well-known application, and one of the most supported by science, too. It's also been studied for morning sickness during pregnancy, motion sickness, chemotherapy, and post-operative nausea.

The anti-nausea capabilities are thought to occur when ginger's compounds interact with serotonin receptors in the gut and brain, helping to regulate the signals that trigger nausea. This makes ginger shots a popular choice for settling an upset stomach, whether from illness, travel, or a rough night out. 

Boosts Immune Health

Ginger has long been prized for its immune-supporting properties, and modern science backs this up. It also contains antiviral and antibacterial properties that help keep the body defended year-round. This is part of why many ginger shot recipes incorporate lemon or orange juice, adding vitamin C alongside ginger's own immune-modulating compounds.

Lowers Inflammation

Another one of the most well-documented benefits of ginger is its anti-inflammatory effect. Research shows that gingerol reduces the activity and synthesis of pro-inflammatory compounds, which are associated with chronic pain and a wide range of health conditions.  Studies show that ginger extract reduces inflammation in people with conditions like rheumatoid arthritis, inflammatory gut disease, and asthma. 
Not to mention, a study published in the Journal of Pain found that daily ginger supplementation reduced muscle soreness by up to 25 percent, making it a compelling natural complement for active individuals dealing with exercise-induced inflammation.

May Support Heart Health

If your doctor has been nudging you about cholesterol, ginger may be worth exploring. A major 2022 review analyzing 26 different clinical trials concluded that ginger consumption significantly reduced triglycerides and LDL (“the bad") cholesterol while increasing HDL ("the good") cholesterol. 

Studies also suggest ginger may be associated with preventing plaque buildup in the arteries and combating oxidative stress, which can stiffen arterial walls and raise the risk of cardiovascular disease. 

Related: Most Men Aren’t Getting Enough Fiber. Here’s How It Quietly Impacts Their Training and Recovery

Can You Make Ginger Shots at Home?

If you’re looking to save money and control the ingredients, make these homemade ginger shots. No juicer required! This recipe layers ginger, citrus, and turmeric for a bright and vibrant brew. Makes approximately 6 to 8 shots.

Ingredients

• 2 to 3 inches fresh ginger root, roughly chopped
• 1 inch fresh turmeric root, roughly chopped (or ½ tsp ground turmeric)
• Juice of 2 lemons (about ¼ cup fresh lemon juice)
• Juice of 1 large orange
• ¼ cup water
• Pinch of black pepper
• Optional: 1 tsp honey

Directions

1. Add the ginger, turmeric, lemon juice, orange juice, and water to a high-speed blender.
2. Blend on high for 60 seconds. Let the mixture rest for 5 minutes to allow the fibrous pulp to separate.
3. Pour through a fine-mesh strainer or cheese cloth into a bowl, pressing the solids with the back of a spoon to extract all of the juice.
4. Stir in honey and black pepper if using.
5. Transfer to small glass shot bottles or a mason jar. Store refrigerated for up to 5 days, or freeze in ice cube trays for up to 3 months.
6. Shake well before each use.

Store-Bought Ginger Shots

If you're looking for the health benefits of your ginger shot in a convenient store-bought bottle, these are our dietitian-approved picks.

SUJA

Suja’s Digestion Ginger Pineapple Shot is an immune-supporting concoction delivering 3 grams of prebiotic fiber, 2 billion CFU of probiotics, and vitamin C. The Immunity Defense Shot adds turmeric and echinacea for a broader immune-support formula.

“Each 2 oz. shot is only 20 calories with no added sugar and delivers 30 percent of your daily Vitamin C," says Gisela Bouvier, MBA, RDN, LDN. "Suja's Ginger Shot also contains the addition of 1 billion CFU of Bacillus coagulans probiotics, making this shot a two-for-one for gut and immune health. A healthy gut microbiome is linked to better immune function, mood regulation, and even metabolic health.”

KOR

KOR’s Ginger Shot contains just four ingredients: organic coconut water, organic lemon juice, organic ginger juice, and organic cayenne pepper. They are cold-pressed using high pressure, which preserves nutrient density without heat. The result is a potent shot with no fillers, no sweeteners, and a seriously bold ginger kick. 

Related: This Humble Pantry Staple Is Hands Down the Best Way to Rebuild Gut Health and Lower Cholesterol on a Budget, According to a Dietitian

The Ginger People

Unlike most refrigerated wellness shots, Ginger Rescue shots are shelf-stable, which makes them convenient for travel, gym bags, or keeping at your desk at work. Each bottle contains 30 percent ginger juice, one of the highest concentrations you'll find in a commercial shot. They offer two options: the Lemon Cayenne Energy Shot with ginger, lemon, and cayenne, and the Turmeric Immunity Shot with ginger, turmeric, coconut cream, and black pepper. 

GNGR Labs

GNGR Labs shots are made with Peruvian ginger, prized for its particularly bold, aromatic flavor and high gingerol content. They are USDA Organic, Kosher, and non-GMO. And they have a Liver Cleanse line featuring milk thistle and dandelion root, too.

Pressed Juicery

Pressed Juicery's formula is beautifully simple: ginger, lemon, and cayenne pepper. These three ingredients work synergistically to help support digestion, immunity, and circulation. Their cold-pressed processing method retains the nutrient potency of their juice ingredients.

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"Lentils are true nutritional powerhouses," she says. "They’re an excellent source of fiber, which helps keep you feeling full for longer while also supporting a healthy gut microbiome. They also provide a great dose of plant-based protein for sustained energy throughout the day."

Lentils are a type of legume that have been a staple in diets all over the world, thanks to their impressive nutritional profile and affordability. Studies have also linked lentil consumption to reduced incidence of diabetes, obesity, certain tumors, and cardiovascular disease. Plus, the high fiber content supports better digestion.

Related: This 'Delicious' 6-Ingredient Trader Joe's Pasta Recipe Is Packed With Nutrition

A 17.63-ounce pack of the Steamed Lentils at Trader Joe's costs $3.29. The ingredients are minimal, including just the lentils, salt, cloves, laurel thyme, pepper, and garlic.

"What I particularly love about the Trader Joe’s steamed lentils is that they’re fully cooked and ready to eat with zero prep time, making it incredibly easy to add more legumes into your routine," she says. "You can toss them into salads, soups, bowls, or even eat them as a quick side dish."

Nutrition Facts for Trader Joe's Steamed Lentils

• Serving size: 1/2 cup (100g)
  Calories: 120 Total Fat: 0.5g Sodium: 230mg Total Carbohydrate: 21g Dietary Fiber: 6g Protein: 10g

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"Flat iron steak is incredibly flavorful, super tender, and cooks fast," she says. "It's also nutritionally right up there with the cuts people pay a premium for. High in protein, moderate fat, and lower in calories. It’s simply not glamorized the way ribeyes or New York strips are. Some assume that if a cut is affordable, it must be lower quality or tougher, and that's just not the case here."

If you’re not experimenting with different cuts, you’re missing out on both more variety in your diet and some seriously delicious meals. Break out of your rut and throw a flat-iron steak into the mix for a couple of meals this week.

Related: I'm a Registered Dietitian. This Is the Simplest Way to Increase Your Daily Protein Intake Without Shakes or Bars

Flat Iron Steak Nutrition Profile

Flat iron steak is high in protein, providing roughly 23g of protein for a three-ounce serving. It's also a good source of iron, zinc, B12, and creatine, which all provide better energy, immunity, and muscle performance.

"What’s surprising is that flat iron steak is actually a relatively lean cut despite its rich, beefy flavor," Shapiro says. "You're getting the satisfaction of a ribeye with a nutritional profile closer to a sirloin."

How to Prepare Flat Iron Steak

No fancy preparation required here. Season the meat with salt, pepper, and garlic. Then, toss it on a hot outdoor grill or cast iron skillet for about 3 to 4 minutes on each side for medium-rare.

"I'm all about being prepared with healthy cooked proteins, so I recommend cooking extra so you can eat one for dinner, and keep the second for the next day," Shapiro adds.

As for the leftover steak, thinly slice it for a salad topper alongside a vinaigrette, or sautée it with eggs in the morning for a high-protein breakfast.

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If you’re looking to increase your protein intake, you’re making a smart move for maintaining strength, mobility, and overall metabolic health. But if protein shakes and bars aren’t your thing, hitting your daily goals may feel tougher than it sounds. Luckily, choking down such protein-dense items isn't a requirement.

"If you want to add an extra 30 grams of protein to your day, add an extra ounce or two of protein to each meal," says Theresa Link, RD, of Virta Health. "For example, slightly increase your protein portion at lunch or dinner. An extra ounce of meat or tofu is the size of two dice."

Related: We Tested the Most Popular Supplement Brands of 2026. The Best Protein Powder Might Surprise You

Adding an ounce of cheese to eggs or a salad can provide roughly 10 extra grams of protein. Snacks can also do a lot of the heavy protein lifting, helping you stay fuller between meals. Cottage cheese with fruit, a cheese stick, jerky, nuts, peanut butter with apple slices, a hard-boiled egg, or Greek yogurt with berries are all solid options.

"It comes down to small, consistent additions throughout your day," Link explains. "Slightly increasing portion sizes at meals or pairing protein-rich foods together can make a big difference."

In many cases, people are actually closer to meeting their daily protein needs than they realize. The minimum recommended intake is 0.8 grams of protein per kilogram of body weight, which works out to around 60 to 70 grams per day for many men. The higher end of that target is 1.5 grams per kilogram of body weight. Even then, spreading protein evenly across meals makes it manageable to consistently hit.

Related: Hitting Plateaus? Why Trainers Say You Might Need to 'Periodize Recovery' for Stressful Seasons and Heavy Training Blocks

To narrow it down, we tapped Kait Richardson, RD, a performance nutrition speaker and author of How to Eat Like a Normal Person, who shared her two favorite high-protein Costco finds and how she uses them to help hit her daily protein goals.

Related: 18 Dietitian-Approved Foods to Help You Hit Your Protein Goals and Stop Mid-Day Cravings

Cuisine Solutions Sirloin Steak Strips

If meal prepping and cooking aren’t really your thing, the Cuisine Solutions Sirloin Steak Strips make it easy to throw together a high-protein meal that tastes like it took more than a few minutes. They’re usually priced around $15 per pound, which is a pretty good deal for a tasty, fully cooked, quality protein source that requires minimal effort.

"They're packed with protein, iron, and take less than two minutes to heat up on a skillet," Richardson says. "These steak strips make for great fajitas when paired with peppers, onions, and brown rice, or over an arugula salad with blue cheese vinaigrette, red onion, and baby tomatoes.

• Serving size: 3oz (84g)
  Calories: 120 Fat: 5g Carbs: 1g Protein: 19g

Chobani Complete Yogurt Drinks

Yogurt is packed with protein, protein shakes are everywhere, and these Chobani yogurt drinks combine the best of both worlds into one convenient bottle. Depending on the size, each drink packs 20 to 30 grams of protein with no added sugar. Plus, the live active cultures and fiber content can help support digestion and overall gut health.

"A bonus is that they're lactose-free, making them tolerable for those who can't stomach other dairy products like milk or ice cream," she adds. "I love to drink these on-the-go or with meals that need a protein boost."

• Serving size: 296mL
  Calories: 170 Fat: 2.5g Carbs: 16g Protein: 20g

Related: Why Costco Shoppers Are Calling This High-Protein Meal a Hidden Gem

A new study published in the International Journal of Environmental Research and Public Health suggests the magic number could be closer to 8,500 steps. The findings will be presented this week at the European Congress on Obesity in Istanbul.

According to the study, most weight management plans encourage those trying to drop those pounds to monitor and increase their daily steps with a pedometer, aiming for 10,000-12,000 steps a day.

“However, concerns have been raised regarding this approach in clinical practice, because, first of all, there is no robust data regarding the positive association between achieving more daily steps and having better weight management outcomes,” reads the study.

“There is a lack of clarity on the number of daily steps patients should be aiming for,” it adds, “leaving both obesity specialists and patients with no clear and precise indications.”

How to Prevent Weight Regain

Lead researcher Marwan El Ghoch explained in a press release that the biggest challenge for treating obesity is preventing weight regain after losing it.

“Around 80% of people with overweight or obesity who initially lose weight tend to put some or all of it back on again within three to five years,” he said.

The goal of the study, he added, was to identify a new strategy “that would solve this problem and help people maintain their new weight,” saying the findings “would be of huge clinical value.”

How the Study Was Conducted

Data were collected from nearly 4,000 adults, comparing 1,987 participants enrolled in lifestyle modification (LSM) programs—which suggest diets and additional fitness steps—with 1,771 people who were either dieting on their own or not receiving any additional treatment.

When the trial began, researchers noted there was “no significant difference” in daily steps between the groups, with the LSM group averaging 7,280 steps per day versus 7,180 in the control group.

While the control group didn’t increase their steps, those in the LSM programs increased to an average of 8,454 steps by the end of the weight-loss phase. In the subsequent maintenance phase, the LSM group kept their steps up, averaging around 8,241 a day by the end of the study.

The Study’s Findings

Those enrolled in LSM programs who also increased their daily step count lost an average of 4.39% of their body weight during the weight-loss phase. They were also largely able to maintain those losses, with an average long-time weight loss of 3.28%.

The study does note, however, that more steps don’t necessarily mean more weight lost, as initial weight loss is likely “much more related to calorie restriction rather than an active lifestyle.”

As summarized by U.S. News and World Report, those in the LSM group lost about 9 pounds over 8 months and kept off most of the weight for the 10 months that followed. The control group, however, didn’t lose any weight.

In short, those who increased their daily step count to 8,500 were more successful at sustaining their weight loss.

“Our study supports the effectiveness of LSM programs in that they remain a valid approach for obesity management,” reads the report.

“Moreover, and according to our preliminary findings, during these programs, patients should be encouraged to adopt an active lifestyle with the aim to increase their average daily steps during the WL phase targeting approximately 8500 steps/day,” it concludes, “and such a level should be maintained during the maintenance phase, an important strategy since it appears to be associated with maintaining significant WL in the long term.”

Per El Ghoch, “Increasing the number of steps walked to 8,500 each day is a simple and affordable strategy to prevent weight regain.”

"Instant oatmeal and quick-cooking oats are ones I often bring up with my clients," Hammack shares. "We hear 'oatmeal' and assume it’s a smart choice, but the reality is that how foods are processed matters."

Oatmeal is praised for its heart-health benefits, but instant oatmeal and quick-cooking oats are processed and rolled into thinner, smaller flakes. Such a change in physical structure is a major factor in how the body responds to them. Technically, they’re still whole grains with fiber intact, but the reduced particle size means the starch breaks down more quickly, which causes blood sugar to rise faster after eating.

"The processing changes the physical composition of the oat itself, making it more rapidly digestible. Starchy foods that break down rapidly are what drive blood sugar spikes in many people. If that instant oatmeal is sweetened with added sugar—which is often the case—that’s a one-two punch for your blood sugar first thing in the morning," she adds.

Related: I'm a Certified Nutritionist. This Is the One Superfood I Wish Everyone Would Eat to Protect Heart Health

We've all heard the phrase, "breakfast is the most important meal of the day," and what we eat early on can set the tone for our energy levels, hunger cues, and cravings for hours afterward. A blood sugar spike first thing in the morning can leave people feeling hungrier later in the day, crashing mid-workout, or reaching for late-night snacks.

One of the easiest ways to create a more balanced breakfast is through food pairing, according to Hammack. Swapping instant oats for rolled oats or steel-cut oats and pairing them with a protein source like Greek yogurt can make a big difference in satiety.

"My go-to recommendation for clients is oats prepared with yogurt and berries," Hammack says. "Berries are rich in polyphenols and anthocyanins, plant compounds that actually help slow carbohydrate breakdown. Add a little cinnamon, a touch of honey or maple syrup if you want sweetness, and you have a great flavor and balanced meal at the same time."

Related: This Common Salad Habit Could Be Doubling Your Calorie Intake, According to a Registered Dietitian

"Salads can be incredibly nutrient-dense and a great way to get fiber-rich vegetables, but they can also become very calorie-dense if you’re not paying attention to the ingredients—especially at restaurants," says Theresa Link, a registered dietitian at Virta Health. "In fact, some restaurant salads clock in at 1,200 to 1,500 calories, more than a double cheeseburger!"

Not buying it? Next time you're at a restaurant, take a look at the calorie count next to salad menu items and compare them to other dishes you may deem "unhealthy." Common restaurant salad ingredients like crispy chicken, bacon, shredded cheese, avocado, nuts, and heavy dressings quickly add up. Not to mention, restaurant portions are often much more generous, so you may be getting double or even triple a standard serving.

For example, an ounce of shredded cheese is a fairly small serving size. Restaurant salads could include as much as three ounces, which quickly adds up in not only calories, but saturated fats and cholesterol, too. The same goes for bacon, avocado, nuts, and the like.

Related: The 30 Best Muscle-Building Foods to Add Size

Dressings are another calorie-adding culprit. A tablespoon of dressing might only be around 75 to 100 calories, but restaurant salads might include three to four tablespoons, adding 300 to 400 calories alone.

"Salads often carry a 'health halo,' which makes it easy to assume they’re automatically a lighter option," Link explains. "When something is perceived as healthy, people may overlook portion sizes or forget that combining several calorie-dense ingredients can quickly turn a salad into a high-calorie meal."

Eating a salad packed with non-starchy vegetables like broccoli, bell peppers, cucumbers, celery, radishes, cabbage, carrots, mushrooms, and zucchini is a better option. All of these ingredients add fiber, volume, and crunch while still helping you feel satisfied.

As for creamy dressings, Link suggests asking for it on the side to better control portions. You can also add more indulgent ingredients like avocado, nuts, seeds, or cheese. Just choose a couple rather than all of the above to keep your salad balanced, filling, and nutrient-dense.

Related: I'm a Registered Dietitian. Add This Underrated Fish to Your Weekly Meal Plan for Improved Heart Health and Brain Power

The research followed nearly 40,000 adults over an average of 15 years, tracking dietary habits and health outcomes through food questionnaires and Medicare records. Published in the Journal of Nutrition, the study analyzed data from the Adventist Health Study-2, which tracked a large cohort of Seventh-day Adventists in the United States. Over the follow-up period, 2,858 of the 39,498 participants were diagnosed with Alzheimer’s disease.

Researchers found that people who ate eggs more frequently tended to have a lower risk of developing the condition. Compared with those who rarely or never consumed eggs, individuals who ate them one to three times a month had a 17 percent lower risk, while those eating them once per week showed a similar reduction.

Higher egg consumption was linked with even greater differences. People consuming eggs two to four times a week displayed a 20 percent lower risk, and those eating them at least five times a week showed as much as a 27 percent lower risk of Alzheimer's.

Related: This Breakfast Sandwich Recipe Packs 32g of Protein and Makes Meal Prep Easy

Researchers point to eggs’ nutrition profile as a possible explanation. Eggs contain compounds like choline, B vitamins, and omega-3s, which may help support cognitive health over time.

Eggs alone may not necessarily be a protective treatment, but they prove to be a simple food that fits into a diet that supports long-term brain health. And with over 7 million Americans currently living with Alzheimer’s disease, a number projected to reach 13 million by 2050, it’s worth paying attention to any potential links between daily diet choices and brain health.

“Research supports eggs as part of a healthy diet,” said Jisoo Oh, DrPH, MPH, lead author of the study, per a news release. “Seventh-day Adventists do eat a healthier diet than the general public, and we want people to focus on overall health along with this knowledge about the benefit of eggs.”

Related: One Magic Mushroom Dose Could Rewire the Brain and Boost Well-Being, New Study Suggests

"Sablefish—also called black cod—is completely underrated," says Amy Shapiro, MS, RD, CDN, lead nutritionist for ButcherBox. "It's one of the most nutrient-dense, omega-3-rich fish you can eat, and the eating experience is unlike almost anything else."

Omega-3 fatty acids have been strongly linked to heart health, helping lower triglycerides, reduce blood pressure, and support overall cardiovascular function. They can also help control inflammation in the body and support cognitive function for better brain health

Related: I’m a Performance Dietitian. This Is the Most Overlooked Protein for Building Muscle

Salmon always gets hyped up for its rich omega-3 content, but sablefish actually rivals that, containing 1,500 to 2,000 mg of EPA and DHA per serving. So while it may have a higher fat content than salmon, much of that comes from healthy fats that protect the brain, heart, and joints.

"Some people are thrown off by how rich sablefish is. It's buttery and almost silky in texture, so if you're used to leaner white fish like tilapia or cod, it can feel indulgent," Shapiro explains. "That richness is actually a bonus! It's deeply satisfying in a way that keeps you full and makes it hard to overcook."

Availability is the biggest obstacle since sablefish isn't sold at every grocery store. For that, it’s probably best to look at specialty fish markets or higher-end grocers. But, when you do find it, Shapiro suggests getting ahead of it by stocking up and keeping it in your freezer.

How to Cook Sablefish

"Sablefish is incredibly forgiving in the kitchen, which makes it great for people who are nervous about cooking fish—like me!" Shapiro says. "Because of its fat content, it stays moist even if you over cook it a little."

Shapiro suggests preparing it with a simple miso glaze made from white miso, a touch of honey or mirin, and soy sauce. Broil it for about 8 to 10 minutes until caramelized and flaky. For even simpler preparation, season with salt, then sear it skin-side down in a hot pan with avocado oil before finishing it in the oven.

Serve it with colorful veggies and a whole grain for a balanced meal. If you cook extra, you can easily use leftovers the next day for a healthy lunch protein with a salad or on top of avocado toast for breakfast.

Nutrition Facts

Nutrition information is based on data shared by Eat This Much and may vary, especially depending on preparation method. Below values are for a 151-gram serving of sablefish, roughly half a fillet.

• Calories: 378
• Fats: 30g
• Protein: 26g

Related: I’m a Dietitian. These Are the 5 Supplements I Take That Are Actually Worth Your Money

"I take quite a few supplements—somewhere between 15 and 20—but I don’t take them all every day," Green tells Men's Journal. "I treat supplements a bit like food. I think variety is probably a good thing."

It’s no surprise Green prioritizes longevity, considering his role as CEO of an online grocery company focused on organic, non-GMO, and health-conscious products. He also stays consistent with the nonnegotiable fundamentals like training, sleep, and a whole-food-based diet.

In his supplement cabinet, he leans on a handful of options to stay at peak health. Some are familiar staples, like creatine, probiotics, and omega-3s, while others are lesser-known picks, which he shares below.

Related: We Tested the Most Popular Supplement Brands of 2026. The Best Protein Powder Might Surprise You

CoQ10

CoQ10 is a compound the body naturally produces, supporting cellular energy production and acting as an antioxidant. Research has found that CoQ10 supplementation may be an effective adjunctive method in reducing systolic blood pressure, especially at doses below 200 milligrams a day.

Herbal Teas

Green only has one cup of coffee a day, covering his caffeine intake for the day. The rest of the day, he relies on herbal teas, which boast a range of health benefits, depending on the type. For instance, peppermint tea can help ease digestion, while ginger tea may support gut health and reduce inflammation.

"My favorite supplement is actually a beverage," Green says. "At the Thrive offices, I'll probably have 10 different herbal and medicinal tea bags each day—all bought on Thrive! It's an easy way to get micronutrients and antioxidants that you won't necessarily find in food, and it keeps me hydrated at the same time."

Beetroot Extract

Beetroot extract has frequently been labeled as nature's pre-workout, touted for its endurance-boosting benefits. It's rich in nitrates, which your body converts into nitric oxide, a molecule that helps relax blood vessels and improve circulation. Ultimately, this enhances endurance-heavy exercise by increasing oxygen delivery to muscles.

Urolithin A

Urolithin A is produced from compounds found in foods like pomegranates, recently gaining attention for its role in cellular health. It helps stimulate mitophagy, the process of clearing out damaged mitochondria and recycling them into more efficient ones. This can support muscle function and healthy aging.

Aged Garlic

Widely studied for its cardiovascular benefits, aged garlic can help support healthy blood pressure and improve cholesterol levels alike. It may also support immune function, thanks to its anti-inflammatory properties.

Pine Bark Extract

Pine bark extract contains antioxidants called proanthocyanidins, which help reduce inflammation, support blood flow, and protect against oxidative stress. It’s commonly used to support heart health and cognitive function by enhancing blood flow to the brain.

Related: This Forgotten Supplement Boosts Fat Loss and Improves Post-Workout Recovery, According to a Pharmacist

"Men looking to improve their exercise performance, improve strength, build muscle, or feel more energized in their workouts can benefit from creatine," says Avery Zenker, RD, MAN,
at MyCrohnsandColitisTeam. "Creatine is one of the most well-researched and effective supplements, helping provide quick energy to muscles during short bursts of high-intensity exercise like weightlifting or sprinting."

One company that’s leaned into this new wave is Animal with their creatine chews. They sell them in a few different flavors, but their collaboration with Smarties has quickly become a fan favorite. The nostalgic flavor and convenience combined make it easier to stick with, especially if you struggle with chugging down powders. Read on for our full review.

Animal Creatine Smarties Review

If you're a fan of Smarties, you'll probably be a fan of Animal's Smarties-flavored creatine chews. The taste is very similar, with that slightly chalky texture and powdery aftertaste. It’s not quite candy-level sweet, but it’s definitely more enjoyable for the folks who struggle to get down traditional creatine powders. As for dose, taking four tablets will get you to the general recommendation of 5 grams.

Chewable tablets like Animal's tend to be a more reliable middle ground compared to gummies. Dosing is usually more precise, whereas creatine gummies are sometimes underdosed, Helen Tieu, RD, MAN, CDE, founder of Diet Redefined, says. Plus, creatine can degrade into creatinine when exposed to heat, moisture, or acidic conditions, which may make some gummy formats less effective over time. Tablets, being compressed powder, carry less of that risk.

Each serving includes 2 grams of added sugars and 25 mg of AstraGin, as Dana Angelo White, MS, RDN, ATC, points out. AstraGin is sometimes used in supplements to support nutrient absorption in the gut. And though it isn’t necessarily a concern at typical use levels, it does add another ingredient beyond just creatine.

Related: Does Creatine Actually Cause Hair Loss? We Asked an Expert to Explain the Science

Why You Should Trust Me

I’m a health and fitness writer for Men’s Journal and an ACE-certified personal trainer. I've spent years putting fitness products to the test, from creatine products and pre-workout formulas to sweatproof headphones and weightlifting shoes. My goal is simple: provide you with experience-backed advice so you can figure out what’s actually worth your time and money for an elevated workout experience.

I’ll be honest, when I first heard of beef protein, I avoided it like the plague. I went out of my way to avoid learning how it was made because I knew full well that if I ever tried it, my only hope for survival would be a very heavy dose of ignorance is bliss. So when Equip offered to send me their Prime Protein, I wasn't just hesitant, I was skeptical. As a former vegetarian, I couldn't wrap my head around the idea of a beef-based supplement, and I was convinced the process was probably far more mad scientist than I was ready to handle. Then I tried the chocolate mint flavor, and it nearly sparked an existential crisis.

Fast forward many moons, and I'm now a certified Prime Protein fanatic. I’ve become that person who tells everyone about it, especially the dairy-free crowd, who's tired of the grainy, sludge-like texture that haunts every (yes, every) plant-based protein on the market. I’ve since burned through bags of everything from classic chocolate to cookies and cream, and the flavor profile is consistently elite.

But as good as it tastes, the ingredient list is what really seals the deal. It's also the reason this stuff nabbed the title for the cleanest protein powder in our 2026 Men’s Journal Fitness Awards. And for those wondering, no, I still haven't googled how it’s made. I’m just not ready for that yet.

Related: 2026 Men's Journal Fitness Awards: We Enlisted Fitness Pros, Strength Coaches, and Industry Veterans to Test the Best Gear and Supplements of the Year

Best Clean Protein Powder: Equip Prime Protein

Equip Prime Protein is our pick for the best clean protein powder because of its simple and minimal ingredient list. Sourced from grass-fed beef protein, this supplement is free from artificial ingredients and unnecessary additives. I tested the Chocolate flavor, which wasn't overly sweet and had only a handful of ingredients, including grass-fed beef protein, cocoa powder, and stevia leaf extract. You can’t get much cleaner than that unless you opt for the Unflavored option, with the sole ingredient being grass-fed beef protein. 

A minor drawback is that the powder does clump when mixed in a shaker bottle, so I recommend using a blender to get a smooth consistency. Once blended, the texture is creamy and enjoyable, especially if you use milk as the mixer instead of water.

What sets Equip apart from typical whey protein powders is its beef protein. Unlike powders that rely on whey isolate or plant protein, Equip provides a different amino acid profile. While it may not be as high in the muscle-building BCAAs, leucine, isoleucine, and valine, it offers a broader range of collagen-supporting amino acids that can benefit joints, connective tissues, and overall recovery. Prime Protein is an excellent choice for anyone who can’t tolerate dairy, follows a paleo-style diet, or wants an easy-to-digest protein that supports the whole body as well as muscle growth.

Key Product Features

• Protein Per Serving: 21g
• Protein Source: Grass-fed beef protein 
• Flavors: Salted Caramel, Chocolate, Vanilla, Strawberry, Peanut Butter, Iced Coffee, Cinnamon Roll, Unflavored
• Price Per Serving: $2.13, $1.73 buy 2 discount, $1.72 buy 3 discount

Why You Should Trust Us

Men’s Journal has spent over three decades as a leading authority on fitness and outdoor gear. We don’t just summarize product specs. Our recommendations come from legitimate hands-on testing and the direct guidance of industry experts. We constantly refine our buyer’s guides, ensuring every pick remains the absolute best available.

Over the next several years, McDonald's will be quietly removing these self-service drink stations at all restaurants across the country.

McDonald's Eliminating Drink Stations

Over the past several years, McDonald’s has made moves to modernize its restaurants while adapting to a new era of fast food where consumers are increasingly favoring takeout, delivery, and drive-thru service over dining in.

As a result, Fox News Business reports that McDonald's plans to eliminate self-serve beverage stations in dining rooms throughout the country by 2032, with the changes expected to roll out gradually over the next several years as restaurants are remodeled or updated.

Fox News Business reports that the move gives McDonald's "greater control over beverage portions, cleanliness and inventory, while cutting maintenance costs for the self-serve machines."

The State Journal-Register of Illinois previously reported that the move was due to concerns about hygiene and theft.

Free Refills Here to Stay

While the self-service drink stations may be phasing out, customers can rest easy knowing that free refills will not be a thing of the past.

“Free refills are a big draw for people,” Kim Derringer, who operates three McDonald’s franchises in Springfield, Ill., told The State-Journal Register. “I don’t see anything taking that away.”

Customers should expect to continue receiving free refills; they will just have to bring their cup to the counter instead of filling it up themselves.

Dirty Sodas

This move comes as McDonald's adds "Dirty Sodas" to the menu, allowing expanded beverage offerings that are created behind the counter rather than at the self-serve beverage station.

"Our fans’ love for McDonald’s beverages runs deep," McDonald's said in a statement last month. "Next month, we’re building on that passion with a new era of beverages, featuring a variety of Refreshers and crafted sodas rolling out nationwide."

Needless to say, it's clear where McDonald's is heading.

The reality is that for many people, this level of precision is exactly what makes the difference. The math has long been considered the most reliable path to results, and the data backs it up. A 2019 study suggests that tracking health factors like weight, diet, and activity is consistently associated with successful weight loss. When you track what you eat, you gain an objective look at your habits that intuition alone just cannot provide.

"Tracking calories can be helpful because it shows how much you’re actually eating (calories consumed) and where extra calories are coming from," says Brian Sutton,NASM CPT. "You may be surprised by what you learn when you first start tracking." 

However, while the numbers are a powerful tool, they don't always tell the whole story. Is meticulous logging the ultimate fat-burning superpower, or is there a middle ground that works better for your lifestyle? Below, experts break down the science of the method, how to use a spreadsheet to your advantage, and whether you actually need to count every single almond to see real results.

Want the latest fitness advice and workouts to tackle any adventure? Sign up for our Blueprint newsletter.

Do I Need to Count Calories?

Apps like MyFitnessPal and Cronometer have made it easier than ever to log every bite straight from your phone, so you can officially retire the physical notebook. If you have never tried to lose weight before, this is a massive tactical advantage because it finally gives you an objective look at your daily intake, which is a metric most people are just guessing at.

That said, tracking is not a universal requirement for a lean physique. Plenty of guys who stay within a healthy body fat range do so by simply focusing on three solid meals a day. They have some eggs and toast for breakfast, a sandwich for lunch, and steak with a side of potatoes for dinner, without a calorie or protein goal ever crossing their minds.

The real power of counting is the intuition it builds, allowing you to "learn how to choose healthier, lower-calorie options that help you feel satisfied and full, while staying within your calorie target," says Sutton.

Related: The 6 Diet Mistakes Quietly Tanking Your Testosterone

When to Put the Food Scale Away

The issue with long-term tracking is that not all calories are created equal. You can absolutely fit a medium pizza into a weight loss plan (and frankly, life is better with cheese in it), but the raw data does not always tell the whole story. For the price of that pizza, you are making a tactical trade-off between instant satisfaction and long-term fuel.

"It’s really easy to hit your daily caloric targets with processed foods that are high in refined carbohydrates and digest quickly," says Sam McKinney, RD, CPT, National Program Manager for nutrition, metabolism, and weight loss at Life Time. "So, if you’re at your limit, but genuinely hungry, there’s a choice to make."

While everyone has the right to a slice or two, it's about learning the actual value of what you are eating. For the same caloric investment as that entire pizza, you could have a chicken breast, two sweet potatoes, four eggs, rice, and a massive pile of fruits and vegetables. That second menu is loaded with the macro and micronutrients that keep you from feeling like you are running on empty by 4 p.m. It's not that the pizza is a villain, it just has a much weaker defensive line against your appetite.

"Low‑protein, low‑fiber, and highly processed foods can fit within your calorie target, but they often fail to keep your hunger under control," Sutton says. "This can lead you to feel hungry even if you recently ate. Cutting calories too aggressively without enough nutritious foods can also increase ghrelin levels, a hormone that drives hunger, making cravings and food thoughts stronger."

But focusing only on calories treats your body like a basic calculator when it actually functions like a complex biological engine. If you ignore how different foods affect your satiety, you are just making the process harder than it needs to be.

"When you eat only for numbers rather than for satisfaction, you may ignore hunger and fullness cues, which increases stress and the risk of overeating later," Sutton warns. "Over time, this approach makes it harder to stick to your plan and can lead to frustration and, possibly, binge eating."

Related: Ready to Jump-Start Weight Loss in the New Year? A Personal Trainer Reveals How to Lose 2 Pounds a Week Safely

The Sustainable Alternatives

If calorie counting feels like a disaster waiting to happen for your perfectionist mindset, you can still hit your goals without the data entry. You just need a different set of rules to keep the guardrails in place. Here are a few simple ways to stay on track without ever opening an app.

• Plate your food and sit down to eat
• Focus on protein
• Prioritize real foods in the right balance
• Choose mostly whole or minimally processed foods
• Stick mostly to calorie‑free drinks
• Plan meals in advance and cook at home more often

The Alzheimer’s & Dementia: Diagnosis, Assessment & Disease Monitoring journal released a new study last Friday, after monitoring the food intake of more than 2,100 dementia-free Australians between the ages of 40 and 70.

Their findings “suggest UPF consumption is associated with higher modifiable dementia risk and has detrimental effects on cognitive function.”

How the Study Was Conducted

Describing UPFs as food “composed of refined ingredients and cosmetic additives with minimal whole food content,” the journal pointed out just how popular they are around the world.

According to the study, UPFs make up more than half of the total dietary intake in countries including the United States and the UK. In Australia, where the study was conducted, that percentage sits at 42%.

The most consumed UPFs across the study were “dairy-based desserts and drinks (2.9% of total grams), soft drinks, fruit drinks and other sweetened beverages (2.6%), packaged salty snacks and potato products (2.5%), reconstituted processed meat (2.4%), and ready meals (2.4%).”

In addition to logging their food, participants underwent cognitive testing to measure processing speed.

The Study’s Findings

The results indicated an association between higher UFP intake and dementia risk.

According to CNN, the study found that even a 10% increase in daily UPF consumption—which they compared to a small bag of potato chips—was linked to a 0.24 increase in dementia risk, on a 0-7 point scale.

“Our findings suggest that UPF consumption is associated with higher modifiable dementia risk and has detrimental effects on cognitive function, particularly on attention performance, independent of overall diet quality,” reads the study, which clarified that no link was found between UPF and memory.

“For every 10 per cent increase in ultra-processed food a person consumed, we saw a distinct and measurable drop in a person’s ability to focus,” Barbara Cardoso, who was the lead researcher involved in the study, told CNN. “In clinical terms, this translated to consistently lower scores on standardized cognitive tests measuring visual attention and processing speed.”

“Our study showed that UPF consumption was associated with worse attention and higher dementia risk in middle-aged and older adults,” she added.

Per Cardoso, removing UPFs from one’s diet could reduce risk.

UPFs and Muscle Health

In addition to possibly affecting cognitive function, UPFs have also been linked to obesity, cardiovascular disease, diabetes, cancer, and, in another recent study, muscle health.

A recent study published in the journal Radiology concluded that there’s “valuable evidence linking ultra-processed food consumption to poor muscle quality.” They believe their findings “lay the groundwork for future studies.”

This specific study included data from 615 people, all around 60 years of age, and all at risk of developing knee osteoarthritis. Researchers studied what the participants ate, as well as MRI scans of the fat in their thigh muscles. Per NBC, while around 65% of the people studied were overweight, those who had diets high in UPFs had more fat stored, regardless of sex, caloric intake, or exercise.

Lifestyle changes, including changes in diet and exercise, can combat fat build-up in muscles.

To figure out what’s actually happening beneath the surface, researchers examined how long-term fish oil use impacted the brain's response to repeated mild head impacts in mice. Under normal conditions, EPA gradually builds up in the brain. But after repeated head injuries, researchers found that EPA levels drop sharply, suggesting the brain is rapidly using it during injury. The loss of EPA was linked to damage in blood vessels, reduced repair capacity, and overall poorer brain blood flow.

"In a sensitive brain state modeled in mice, long-term fish oil supplementation revealed a delayed vulnerability," said lead author Onder Albayram, PhD, a neuroscientist and associate professor at the Medical University of South Carolina, per a press release. "The animals showed poorer neurological and spatial learning performance over time, together with clear evidence of vascular-associated tau accumulation in the cortex, linking impaired recovery to neurovascular dysfunction and perivascular tau pathology."

Related: This Forgotten Supplement Boosts Fat Loss and Improves Post-Workout Recovery, According to a Pharmacist

Researchers also examined postmortem brain tissue from humans diagnosed with chronic traumatic encephalopathy (CTE) and a history of repeated brain injury. The same patterns showed up, finding similar issues with blood vessels and metabolism.

"I am not saying fish oil is good or bad in some universal way," Albayram clarified. "What our data highlights is that biology is context-dependent. We need to understand how these supplements behave in the body over time, rather than assuming the same effect applies to everyone."

It’s also worth noting that since much of the data came from mouse models, effects may vary for humans. And because the research focuses on "repeated mild head injuries," the findings may not apply to individuals supplementing with fish oil for general health, like cardiovascular support, without a history of head trauma.

Related: We Tested the Most Popular Supplement Brands of 2026. The Best Protein Powder Might Surprise You

Most rookies forget to plan for the day after, when walking down a flight of stairs feels like trying to navigate a minefield on stilts. Supporting your post-run soreness is the difference between getting back to training by Tuesday and spending the week moving like a newborn baby giraffe. For elite athletes, recovery isn’t a post-race luxury; it’s a non-negotiable part of the performance plan.

Here, they talk us through the gels, balms, tinctures, and tonics they keep to hand come race day—or simply during a tough training block. Consider this a pick ’n’ mix approach to recovery. Each of these items can help your own running and recovery, so why not play around and see which one most benefits your performance?

Want the latest fitness advice and workouts to tackle any adventure? Sign up for our Blueprint newsletter.

Related: Should You Rotate Between Two Running Shoes? Here's What Experts Say

The Elite Recovery Toolkit Pro Athletes Use to Stay Race Ready

Magnesium

“Magnesium is something I ignored for years until I hit a training block where recovery was really lagging,” says Oliver Black, one of London’s top PTs. “I found I was tired but sleeping lightly, and my calves and legs were constantly tight. A nutritionist friend of mine recommended trying a magnesium supplement."

Data from the National Institutes of Health suggests Black isn’t alone, as most people in the United States consume less than the recommended amount of the mineral. For him, taking it consistently before bed addressed two of the most common symptoms of a deficiency by improving both his sleep quality and muscle relaxation.

"It’s not a knockout effect, but it takes the edge off so your body can properly switch off and do its thing by repairing to maximise gains from training and go again," Black says. "I use Artah for all my supplements, but anything that absorbs well and doesn’t upset your stomach works.”

Electrolyte + Mineral Blends 

Black used to think hydration just meant drinking more water. It wasn’t until he increased training volume this past HYROX season that he realised that wasn’t enough.

“Adding a proper electrolyte blend post-session makes such a noticeable difference for me,” he says. “I remember a longer interval run where I’d usually fade slightly; this time I felt stable the whole way through. Same effort, but less strain.”

What he likes about good electrolyte mixes is that they go beyond just sodium. “When you’re training consistently, you’re supporting more than just hydration,” he says. “It’s one of those things you don’t notice until you get it right. But it’s something I’d seriously miss if I stopped.”

Ibuprofen Gel

“Over the years, I’ve built a small toolkit of recovery items that travel almost everywhere with me,” says Ironman champion Lucy Charles-Barclay. Her go-to solution for managing pain and inflammation? That would be the humble ibuprofen gel.

“I wrap it with clingfilm to maximise absorption and keep it in place,” she says. “It’s a simple trick but surprisingly effective when small niggles appear during heavy training blocks.”

If that doesn’t do it, Charles-Barclay ups the ante by travelling with a reusable gel pack that can be frozen or microwaved, depending on what her body needs. “They’re perfect for quick heat or ice therapy,” she says.

Related: How to Start Running: An Expert's Guide for Beginners and Returning Runners

Running Gels

Matthew Meyer, a Road Runners Club of America coach, knows that running gels can make all the difference in performance—and how shattered you feel after a hard run.

“I’ve been relying on NeverSecond for the last few years,” he says. “For me, it really hits the sweet spot: a good taste, 30g of carbohydrates for energy, and 200mg of sodium to keep your electrolytes up. They also make a caffeinated version with 75mg of caffeine, which I’ll often use later in a long run or race when I’m looking for a little extra lift. I’ve never had any stomach issues with them. And as any runner knows, that is absolutely key when you’re fuelling mid-run.”

Nomio Shots

Meyer has also been experimenting with Nomio recently, a performance shot taken before hard training sessions.

“It’s not really a fuel like the gels,” he says, “but more of a tincture you take before a workout or race. It’s pretty strange, but it’s mostly made out of broccoli stems, which apparently are meant to help the body handle the stress that comes with really intense efforts. I’ve felt a pretty solid difference in how my legs feel on harder efforts and how I handle the lactate buildup.”

Protein Powder

“You can get caught up in fancy products, but under-fuelling and not resting enough usually what catches up with you first,” says Lululemon ambassador Jenny Mannion. Her go-to is simple protein powder. “I’m using Optimum Nutrition at the moment, but I switch it up all the time,” she says. “For me, it is more about making sure I get something in after training than being loyal to one specific brand.”

Electrolyte Gels

“I sweat a lot, so my body loses sodium and other minerals quickly,” says Reilly Renwick, CMO of State of the Wall, who recently participated in the Toronto Waterfront Half Marathon. “Before I started using electrolyte gels, I experienced a lot of cramping, even during the night post-run. Supplementing has made it easier for me to feed what my body needs."

During a high-heat run last summer, Renwick felt his energy crater a little after the 8-mile mark. As his calves began to seize up, he washed down an energy gel with some water and felt his stamina return within 10 minutes.

"The carbs gave me energy to continue the run, and the sodium helped stop the cramps from getting worse,” he said.

Related: Trainer-Approved Running Tips That Prevent Injury and Boost Endurance

Menthol Gels

Renwick is also a big fan of menthol gels for cooling sore quads post-race. While these topicals are primarily a short-term fix, they work by cooling, then warming your skin, to distract from pain signals. 

“The cooling sensation numbs the pain, while reducing inflammation underneath the skin,” he says. “I apply it straight to the sore area, and the tightness loosens after a few minutes. Apparently,  menthol tricks your nervous system into feeling cold, which reduces blood flow to inflamed muscles temporarily. I keep a small tube in my bag for every race.”

Heat Balm

“This is an item I cannot live without,” says Charlie Quirke, who is currently in training for the London Marathon for team AUK. “The heating effects speak for themselves with the releasing of tension in tight muscles, but the intense, almost enjoyable burning sensation either helps my muscles feel better, or burns so much that it takes my mind off the pain. Either way, I feel better for it!”

Related: Discover the Best Running Cadence for Peak Performance and Fewer Injuries

In our younger days, we’d slog through bottle after bottle of neon-colored Gatorade between soccer games and volleyball matches, all in the name of hydration. Today, the game has evolved. Most of us have moved on to far more sophisticated (and significantly higher-dosed) electrolyte powders.

From brands like LMNT, which prides itself on massive sodium hits for the saltiest sweaters, to the household name Liquid I.V., there are enough options to make your head spin and your pantry overflow. But if you’re looking for a formula that boosts performance without the artificial dyes and cloying sweeteners, you might feel like you’re searching on a mountain all alone. That's why we named Thorne's Daily Electrolytes the Best Sugar-Free Electrolyte Powder in our  2026 Men’s Journal Fitness Awards.

Best Sugar-Free Electrolyte Powder: Thorne Daily Electrolytes

Thorne supplements are consistently praised for their high-quality clinical testing and clean, bioavailable formulas. The brand's Daily Electrolytes is no exception. It works well as an everyday hydration option when light sweating is involved, but it also holds up on harder days with long runs, intense HIIT sessions, or HYROX-style workouts. Each serving delivers 480 milligrams of sodium, 99 milligrams of potassium, and 40 milligrams of magnesium, striking a solid middle ground between casual hydration and performance support.

Flavor options are limited, but Thorne makes up for it with thoughtful choices. Unique picks like Blood Orange, along with classics such as Watermelon and Mango Limeade, add just enough flavor without overpowering your water. It’s subtle, clean-tasting, and easy to sip throughout a workout or the day, making it a reliable option for those who prefer function over flash.

Key Product Features

• Sodium: 480mg
• Potassium: 99mg
• Magnesium: 40mg
• Flavors: Watermelon, Blood Orange, Mango Limeade
• Price Per Serving: $1.30 per packet

Why You Should Trust Me

I’m the senior health and fitness editor at Men’s Journal, where I write and edit stories covering everything from workout programming and training trends to hands-on testing of some of the industry’s most popular gym equipment. I’ve spent the last decade consistently training and testing products, logging real training time with everything from adjustable kettlebells to cross-training shoes, recovery tools, and the latest supplements.

Most days, if I’m not writing or editing, you’ll find me in the gym, barbell or dumbbell in hand and chalk on my shirt, subconsciously trying to figure out what gear actually improves training and what’s just marketing.

Anyone looking to add protein powder to their diet is usually trying to pack on size. You eat the chicken and rice, and you grab a protein bar when you can. But if you're trying to hit your bodyweight in protein every day, you know that even the best Sunday meal prep has its limits. Sometimes, life simply gets in the way.

Between 5 a.m. workouts and back-to-back meetings, it’s easy to hit 7 p.m. and realize you’re nowhere near your protein goal. That’s where a high-efficiency supplement becomes a necessity. Delivering 27 grams of fermented whey protein isolate per scoop, The BrickHouse Whey is our definitive pick for the best protein powder for muscle gain in our 2026 Fitness Awards.

Best for Muscle Gain: The BrickHouse Whey 

The BrickHouse Whey is our pick for the best protein powder for muscle gain. It delivers an impressive 27 grams of fermented whey protein isolate per serving and plenty of leucine, the key amino acid that triggers muscle protein synthesis. 

If you’re trying to put on high-quality muscle and some real size, hitting your daily protein goal will make a big difference. During a muscle-building phase, most people need around 1.6 to 2.2 grams of protein per kilogram of body weight, or roughly 0.7 to 1 gram per pound. A high-protein powder like The BrickHouse Whey makes it much easier to meet that target.

Related: I’m a Certified Sports Nutrition Coach. I Swear by These 15 Whey Protein Powders to Build Muscle

In terms of flavors, BrickHouse Nutrition currently offers Chocolate and Unflavored options. I chose the Chocolate. It mixed effortlessly in a shaker bottle and delivered a satisfying cocoa flavor. The shake leans on the sweeter side, with the stevia coming through nicely, making this a great choice if you have a sweet tooth. If you prefer a milder sweetness level, simply adding a bit more water creates a smoother and more balanced flavor. 

Another great feature of this protein powder is the inclusion of digestive enzymes, a blend of proteases, cellulase, amylase, lactase, and lipase, which help break down the proteins, fats, and carbohydrates in the formula. These enzymes make the shake easier to digest and may reduce bloating or discomfort for those with sensitive stomachs. 

This product also stands out for its packaging. Instead of the large plastic tubs that most companies use, BrickHouse Nutrition packages its whey in a resealable bag that’s easy to store and takes up a minimal amount of space in the pantry.

Key Product Features

• Protein Per Serving: 27g
• Protein Source: Whey protein isolate
• Flavors: Chocolate, Unflavored
• Price Per Serving: $2.31 one-time purchase, $2.08 subscribe-and-save discount

Why You Should Trust Us

Men’s Journal has spent over three decades as a leading authority on fitness and outdoor gear. We don’t just summarize product specs. Our recommendations come from legitimate hands-on testing and the direct guidance of industry experts. We constantly refine our buyer’s guides, ensuring every pick remains the absolute best available.

But what the average gym-goer misses is that this isn't what their life looks like the majority of the time. In fact, most of the year, they’re going out to eat with their friends every few weeks just like the rest of us.

But what does an 80/20 rule or balanced approach even mean? It’s easy to think about it as if you have chicken and rice five days a week, then you can go all out on the weekends. While that makes sense in theory, balance is about more than just a weekend pass. It’s about giving in to that Friday night pizza once a month or taking your kids to get ice cream on a Sunday.

Related: The Best Physical Therapist-Approved Sprint Workout for Men Over 40 to Build Speed Fast

"It doesn't make sense to me to go to the extreme where you're on a diet, where you're not allowed to eat a certain food," says Magnus Lygdbäck, a celebrity fitness trainer, nutritionist, and creator of the Magnus Method. "If you love pizza and burgers and ice cream, what type of diet or what kind of life are you living if you're not allowed to eat it?"

Driven by a desire to help his clients find balance throughout his 26 years in the industry, he created the Magnus Method—a holistic approach that combines training, nutrition, good habits, and balance. It was about preparing artists for their time on stage and helping them recover effectively afterward. It isn't only about looking good, but also maintaining overall well-being.

"I've tried every diet with my clients," he says. "I failed everything many, many times. And I just realized it's all about flexibility and enjoying life. Cause here's the thing as well, life is not always about optimizing or what's the best thing."

The new era in fitness is all about longevity. We’re trying to cold plunge, sauna, and red light therapy our way into being the healthiest versions of ourselves for the longest amount of time. Fitness wearables tell us what time to go to sleep, vibrate to tell us when to wake up, suggest step counts, and tell us if our heart rate is acceptable. But all of this data can be overwhelming. And according to Lygdbäck, sometimes you just have to take a step back from all that noise.

Related: Physical Therapist Reveals a 5-Minute Warmup to Eliminate Shoulder Pain and Protect Aging Joints

"I always say, if we found out if science proves that cold showers in the morning prolongs life, I'm okay with living a little shorter," he says. "And you're telling me that I can't have my burrata with my steak on a Saturday night, I'm like, no, I'll start throwing chairs at you."

That’s where the actual balance lives. By all means, go hard in the gym. Get your eight hours of sleep. Chug your water and hit your protein goals like it’s your job. But for the love of sanity, have the ice cream with your kids and eat the pizza with your wife. Life isn’t a math problem to be solved, and it certainly isn't all about optimization.

This weekend, Hooper is back to defend his reputation at the World's Strongest Man, a title he already snatched in 2023. He's also coming off a massive hot streak after taking the Arnold Strongman Classic for the fourth year in a row. So what exactly does the strongest man on earth put on his plate to fuel that kind of hardware?

The Mitchell Hooper Meal Plan

Breakfast

• 4 hard-boiled eggs
• 4 pieces of sourdough bread with a tablespoon of grass-fed butter
• 3 packages of instant oatmeal
• 1 scoop of whey protein mixed in

Lunch

• 1 package of Uncle Ben’s rice
• 8 ounces of beef
• 6 Rice Krispies Treats

Training Fuel & Snacks

• Pre-workout: 50 grams of powdered carbohydrates
• Intra-workout: 50 grams of powdered carbohydrates
• Post-workout smoothie: assorted fruits, 2 scoops of protein, creatine, and almond milk
• Post-workout treats: candy and honey for extra carbs

Dinner

• A "family style" portion of meat and a carb source

Late Night Snack

• Granola topping
• 300 grams of Greek yogurt
• 2 scoops of protein

Related: Mitchell Hooper Wins the 2026 Arnold Strongman Classic for the 4th Year in a Row

Bodybuilders have spent years roasting strongmen in locker rooms and on Reddit forums for treating their stomachs like a garbage disposal. We've all seen the clips of these giants crushing Big Macs and entire pizzas, which look like a fever dream compared to the sad, unseasoned chicken and broccoli that bodybuilders live on. But Hooper has been in the game way too long to fall for the "see food, eat food" trap.

"It's this delicate balance of like, yep, you want to be big and heavy, but you also want to be light on your feet to move, and you want to be able to recover," he says. "So it's a balance."

He knows that if you eat crappy foods, your systemic inflammation is going to skyrocket, your recovery will hit a wall, and you're going to be stuck behind the eight ball before the heavy lifting even starts.

"If you think about it, like, yeah, is eating six Rice Krispies the best idea for the average person? No, it's a pretty bad idea," he says. "But if you have that combined with rice and with beef...you're getting a lot of really easy to digest carbohydrates that are slowed down by the beef and rice. You can still get them in practically without being so bloated."

As a former vegan, and someone who still prefers plant-based protein powders to whey, I feel qualified to say: most vegan protein powders seriously lack in the texture department. If you've tried out any yourself, you're likely familiar with that unmistakable gritty consistency I'm talking about. And considering how often our meatless diet-abiding friends are questioned about their daily protein intake, you’d think that better vegan protein powder options would exist by now.

Maybe that’s a hot take. But after taste testing more plant-based protein powders than I can realistically count (and forcing down many disappointing scoops), I’ve become somewhat of a critic of the category. But, that’s exactly what sets Swolverine's Plant Protein apart, rightfully earning our pick as best vegan protein powder in the 2026 Fitness Awards. Delivering 25 grams of protein per scoop without sacrificing texture, it mixes smoothly, goes down easy, and doesn’t leave you dealing with the usual chalky aftertaste.

Related: We Evaluated Dozens of Protein Powders With Expert Scrutiny. These Deliver on Performance and Purity

Best Vegan Protein Powder: Swolverine Plant Protein

Swolverine Plant Protein takes our top spot as the best vegan protein powder due to its impressive nutrient profile and smart ingredient blend. Swolverine uses a blend of pea protein isolate and pumpkin seed protein, providing a complete amino acid profile plus naturally occurring omega-3 fatty acids, something you don’t often see in plant-based formulas. With 25 grams of protein at just 140 calories, it’s also one of the leaner vegan protein powders on the market, making it a great pick for anyone looking to build muscle while keeping calories in check.

I decided to test out the Salted Caramel flavor and was definitely surprised at how well it mixed in a standard shaker bottle, something most plant-based protein powders struggle with. The texture is slightly grainier than whey, which is expected for plant proteins, but it’s not off-putting. As far as the flavor, the caramel comes through nicely and tastes natural, though the “salted” element is barely noticeable. Overall, it has a fairly smooth consistency and subtle sweetness that’s impressive for a vegan protein powder.

Key Product Features

• Protein Per Serving: 25g
• Protein Source: Pea protein isolate, pumpkin protein
• Flavors: Chocolate Cake, Salted Caramel, Vanilla Oatmeal Cookie
• Price Per Serving: $2.10 one-time purchase, $1.78 subscribe-and-save discount

Related: Want More Energy With Zero Jitters? This Is the Best Pre-Workout for Beginners

Why You Should Trust Us

Men’s Journal has spent over three decades as a leading authority on fitness and outdoor gear. We don’t just summarize product specs. Our recommendations come from legitimate hands-on testing and the direct guidance of industry experts. We constantly refine our buyer’s guides, ensuring every pick remains the absolute best available.

First the former Ohio State receiver wants to help football fans attack hunger (and satisfy their sweet tooth) in a new way this spring.

With the NFL Draft approaching, Tate has partnered with SNICKERS Ice Cream to promote a limited edition frozen treat and show off an icy piece of memorabilia. 

Staying cool on a big night 

NFL.com projects the 6-2, 192-pound Tate to be an early impact player at the next level, and he is expected to be taken in the top 10 or 15 when the 2026 NFL Draft begins April 23. 

When he takes the stage in Pittsburgh after hearing his name called, he will do so with a SNICKERS Ice Cream “Chill Chain” representing his partnership with the iconic candy brand — but that’s not all. 

SNICKERS Ice Cream is rolling out a “Crunchy Peanut Butter” edition that complements the original version with even more peanuts both in the ice cream and the chocolate coating it. 

Men’s Journal got a sample of the "Chill bars," and they definitely live up to the hype. If you love the original, you’ll want to give these a try — and if you act fast, you could do so without handing over any of your hard-earned cash. 

That’s because Tate is partnering with the brand to make them available to lucky fans who visit SNICKERS.com/Chill starting today. 

How to get free ice cream 

There will be three opportunities to get a free SNICKERS Ice Cream x Carnell Tate Chill Bar 6-pack (including three original bars and three of the new extra-peanut-packed version): Noon April 15, noon April 20 and noon April 24, so don’t fret if you miss out on day one. 

“With all the mock drafts and round-the-clock commentary, the pressure is real, but you can’t let the noise get to you,” Tate said in a press release. “I’m focused on staying cool and confident by partnering with SNICKERS Ice Cream. Together, we’re helping everyone keep their chill and take a break from the hot takes.” 

He added the Chill Chain is designed to be a reminder to “keep cool even when things get heated.”

That is something Tate knows about, having delivered some big plays under pressure last season when he caught 51 for 875 yards and scored nine touchdowns as a junior last season. 

The Chicago native made the All-Big Ten first team and earned multiple second-team All-America nods despite being slowed in the latter part of the season by a leg injury. 

Arguably his biggest moment of 2025 came Nov. 30 in snowy Ann Arbor, Mich., when Tate got behind the Michigan defense and hauled in a 50-yard touchdown pass that gave the Buckeyes a 24-9 lead in a game the would win 27-9. 

That earned him a gold pants charm that goes to all Ohio State players who are part of a win over the Wolverines, but he’ll have a new piece of jewelry on draft night — at least for a little while. 

More about the Chill Chain

The Chill Chain is only going to be Tate’s temporarily because someone who registers at the same link above will win the right to make it claim it for their own. 

Created in a partnership with Verstolo Fine Jewelry, it consists/old-finished Cuban link chain of sterling silver with a custom pendant made of solid gold set with 285 lab-grown rubies, sapphires and diamonds. 

"Glutathione supports several functions that become increasingly relevant for men as they age," says Nayan Patel, PharmD, founder of Auro Wellness. "It fuels mitochondrial energy production, strengthens immune resilience, aids the body's natural detoxification processes, and helps manage oxidative stress—which is linked to nearly every age-related disease process."

Though it's produced naturally by every cell in the body, glutathione levels begin to decline naturally in our late 20s. Such a decline only accelerates with time, stress, poor sleep, and environmental exposure. Reduced glutathione levels can manifest physically as reduced energy, slower recovery, diminished mental clarity, and increased vulnerability to chronic conditions.

Related: We Tested the Most Popular Supplement Brands of 2026. The Best Protein Powder Might Surprise You

"Most supplements target a single pathway: energy, immunity, or recovery," Patel explains. "Glutathione operates upstream of all of them. As the body's primary antioxidant, it manages oxidative stress at the cellular level, which is the underlying factor in aging, inflammation, and disease. It also recycles other antioxidants like vitamins C and E, making the rest of your supplement regimen work harder."

One study found that low glutathione levels can increase susceptibility to oxidative stress, which is linked to aging and diseases like cancer, Alzheimer’s, and heart disease. Researchers also found that such glutathione imbalances may weaken immune function and play a role in disease progression.

Unlike many supplements where a simple capsule does the trick, glutathione is notoriously difficult to absorb orally because it breaks down in the digestive system. That’s why alternative delivery methods, like IV therapy or topical applications, such as those developed by Patel at Auro Wellness, are often preferred for improving bioavailability.

"For men over 40 who are serious about performance and longevity, glutathione is not just another supplement. Rather, it is the foundation that everything else is built on," Patel says.

Related: This Forgotten Supplement Boosts Fat Loss and Improves Post-Workout Recovery, According to a Pharmacist

Already linked to obesity, cardiovascular disease, diabetes, and cancer, ultraprocessed foods might also do a number on one’s muscle health, per a study published in the journal Radiology.

The study defines ultra-processed food (or UPF) as food and drinks made with chemical additives to increase shelf life and appeal, many of which include “high levels of salt, sugar, and fat.” Those additives come at the cost of “essential nutrients such as fiber, protein, and micronutrients.”

Researchers concluded the study provides “valuable evidence linking ultra-processed food consumption to poor muscle quality.” They believe their findings “lay the groundwork for future studies.”

How the Study Was Conducted

The purpose of the study was to determine whether there was a relationship between UPF consumption and intramuscular thigh fat in those at risk for developing knee osteoarthritis, a form of joint disease.

Intramuscular fat is fat stored between healthy muscles. If those reserves aren’t being used, however, the fat continues to build up over time, leading to decreased muscle quality and arthritis. Dr. Miriam Bredella, a radiologist who commented on the study in the journal, told CNN that finding intramuscular fat in the thigh was an indicator that other muscles throughout the body are also affected.

This specific study included data from 615 people, all around 60 years of age, and all at risk of developing knee osteoarthritis. Researchers studied what the participants ate, as well as MRI scans of the fat in their thigh muscles. Per NBC, while around 65% of the people studied were overweight, those who had diets high in UPFs had more fat stored, regardless of sex, caloric intake, or exercise.

“Throughout the study, the more ultraprocessed foods a person consumed, the more intramuscular fat they had in their thigh muscles, regardless of caloric intake,” the study's senior author, Dr. Thomas Link, explained to CNN.

Dr. Bredella, meanwhile, explained that while the study couldn’t outright conclude that ultraprocessed foods caused the fatty buildups, she added that “it was a strong association,” with more testing needed.

How to Combat Fatty Buildup

Lifestyle changes, including changes in diet and exercise, can combat fat build-up in muscles, according to both Link and Bredella. In short, they suggest working out more and eating fewer processed foods.

“What we do know is that if you have fat infiltration of muscle and you start exercising and eating healthy, you can definitely improve your muscle quality,” Bredella told CNN. “It’s much easier in younger than older people, but it can be done.”

She also warned against sugar-heavy protein bars and supplements, instead suggesting “real foods” you cook yourself.

Link, meanwhile, suggested low-impact exercise for anyone specifically at risk of osteoarthritis.

“In one of our studies we found the elliptical trainer is very beneficial, perhaps more beneficial than other low-impact exercises,” added Link. “And of course, strength training with weights is very helpful.”

It's the perfect time to cool down with a treat and Ben & Jerry's is here to deliver. The beloved ice cream giant is giving out free ice cream today, April 14, and is aiming to give away more than one million ice cream cones by the end of the day.

How to Get Free Ben & Jerry's Ice Cream

Those looking for free ice cream won't have to look too hard as scoop shop's around the country are handing out free cones. The ice cream giant has nearly 600 locations worldwide and each one will be offering free cones today, but there's a catch: it's not limited to one cone per person.

In an announcement filed earlier this morning, Ben & Jerry's told its customers to "line up at their local participating Scoop Shop and get in line as many times as they'd like."

The History of Free Cone Day

Ben & Jerry's first launched its free cone day back in 1979 in a renovated gas station as a way of thanking its customers.

In 1984 Saratoga Springs, NY became the first town outside of Vermont to host a Free Cone Day. The free offering didn't hit nationwide until 1993 when May 21 became the day to celebrate.

"Free Cone Day is all about our fans. It's our way of saying thank you with an international moment of togetherness. In 2026, our aim is to go even bigger!" Jochanan Senf, Ben & Jerry's CEO said in a statement. "We want to hand out 1 million and one free scoops of ice cream across the globe to spread a little joy on the best unofficial holiday of the year!"

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In the fast food chain’s first-ever anime collaboration, Popeyes has teamed up with Toei Animation to create a menu they promise in a press release “transforms the epic world of ONE PIECE into a craveable dining experience sure to satisfy any anime or Popeyes fan.”

“For ONE PIECE fans, the story is about adventure, loyalty, and going all-in for the things you love. This energy perfectly aligns with Popeyes and comes to life throughout this partnership with Toei Animation,” said Matt Rubin, Chief Marketing Officer at Popeyes in a statement. “We set out to create a collaboration that brings our bold flavors into the world of ONE PIECE and its anime fandom, the kind of meal you'd want before setting sail for the Grand Line.”

“Inspired by some of our favorite moments from the iconic ONE PIECE franchise, we infused the experience with signature Popeyes flavor,” he added. “Whether you're a longtime fan of ONE PIECE and Popeyes or discovering both for the first time, this collaboration is designed to bring that spirit of adventure to life.”

The menu is available now at restaurants across the US and Canada. In addition to the menu items, including one inspired by the adorable Tony Tony Chopper, the collab also features a free collectible and a new line of merch.

What's On the Menu?

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Fans are invited to “fuel up like a member of the Straw Hat Crew” with the below menu additions.

• Luffy Bento Bundle ($13.99*): Two pieces of Popeyes iconic Signature Chicken, creamy Mac & Cheese, a refreshing Gum-Gum Fruit Lemonade, and Chopper's Cupcake, served together for a truly legendary feast.
• Luffy Bento Box ($7.99*): Two pieces of Popeyes iconic Signature Chicken paired with creamy Mac & Cheese for an iconic meal.
• Gum-Gum Fruit Lemonade ($3.49*): A bright, delicious lemonade inspired by the ONE PIECE original fruit.
• Chopper's Cupcake ($3.99*): A sweet treat as lovable as the Straw Hats' resident doctor.

In the press release, Popeyes did say prices may vary.

Collectibles and Merch, Too

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In addition to the menu, Popeyes also has some One Piece collectibles and merch as part of the collaboration.

Today, a limited number of One Piece Bento Boxes will be given away for free to guests who buy themselves a Luffy Bento Bundle at six Popeyes locations. Those include the below:

• New York City: 1530 Broadway, New York, NY
• Boston: 304 Squire Rd, Revere, MA
• New Jersey: 571 Milltown Rd New Brunswick, New Jersey
• Chicago: 621 Ogden Ave, Downers Grove, IL
• Los Angeles: 7635 Winnetka Ave, Los Angeles, CA
• Miami: 1427 Washington Avenue, Miami Beach, FL 33139

Starting April 15, a new line of merch will also go on sale at the Popeyes shop, including a "Meat First, Adventure Later" tee and cute keychain. Bento Boxes will also be go sale at that time.

“Fans are encouraged to act fast, show up early, and share the adventure,” warns the release—so get to it!

Kahan—known for songs including “Hurt Somebody,” “Stick Season,” and “Dial Drunk” with Post Malone—gives fans a look inside his head in the new Netflix documentary, Noah Kahan: Out of Body, streaming now.

“Disordered eating something I’ve experienced my whole but particularly my adult life, like the last four or five years,” he says, per Decider. “Sometimes I see a photo, and people are like, ‘You look great here,’ and I’m like, ‘What do you mean? I look like 3 or 400 pounds.’ I don’t know what I look like. No clue. I guess that’s what body dysmorphia is supposed to be, like, not having a correct image of who you are.”

A Lifetime Struggle for Kahan

The documentary follows Kahan following the success of his Stick Season album, while, according to the streamer’s synopsis, “facing the mounting pressure of what comes next.” Kahan’s new album, The Great Divide, is out later this month.

With his rise in fame comes an increase in his own insecurities about his appearance, something which Kahan speaks about at length in the doc.

“I’ve always hated the way I looked. It’s not something I’ve spoken much about. It’s something I’ve struggled with my whole life,” he says. “I binge eat a lot of food when I’m feeling stressed and then I get so hateful about my body, what I look like, that I don’t eat for a while, starve myself.”

He added that his own humor about his looks have only intensified similar comments from some of his fans.

“People make jokes about me. People talk about me, cause I make fun of myself, they think it’s fine to like, call me ugly or like, talk about the way I look, or I don’t shower,” he adds at one point. “I make those jokes myself. But sometimes, I want it stop, and I don’t want it to be the joke. It creates this idea that I don’t have anything attractive about me or like, that matters.”

“And I have done myself a disservice by not opening up about it,” he shares in a particularly emotional moment, getting choked up. “I sit around and talk about mental health all day and… don’t take care of myself in the ways that I need to. I’m sorry, feels like I’m f–king, can barely get a real thought out right now. It’s just hard for me to talk about.”

He adds that talking about his body image issues is definitely helpful, saying it’s like, “Telling it to come out of the dark and show itself.”

“Feels nice. Feels like progress. It feels like a problem I want to solve now, instead of dying and passing it down to my kids,” he concludes.

Previous Comments on Body Image

@noahkahanmusic

TW/ eating disorder. This song is called The Shape Of My Shadow #fyp #originalsong #bodydysmorphia

♬ original sound - Noah Kahan

The doc isn’t the first time Kahan has been so forthcoming about his insecurities.

In 2022, he shared a song on TikTok called, “Shape of My Shadow,” which addressed the subject.

“There’s somebody in my body/He’s awake when I’m asleep/And he’s making me feel ugly/ And he’s making me feel weak,” he sings on the track. Elsewhere, he adds, “I ain’t hungry, but I eat, eat, eat.”

He also recently opened up about his issues during an appearance on Jay Shetty's On Purpose podcast, during which he said his own doc was sometimes “hard” to watch.

“[Body dysmorphia] really came out in the documentary, and watching that back is like, even my mom was just like, ‘I had no idea,’" he said. “I think she knew I had something like that, but she didn’t know how much it was affecting me, and even just seeing myself, I'm like, I don't feel like that right now, but I do feel like that a lot and it’s hard when the thing that you really compartmentalize and you lock away is now there."

Noah Kahan: Out of Body is streaming now on Netflix.

In today’s wellness culture, foods like avocado, olive oil, granola, and smoothie bowls are often seen as automatic “wins.” But those same foods can quietly drive calorie intake higher than expected. A smoothie bowl loaded with fruit, seeds, and nut butter can top 700 calories—before snacks even enter the picture.

“The problem isn’t always food quality, it’s quantity,” says Elliot Beadle, RDN, LDN, a sports and performance dietitian at St. Luke’s University Health Network. “Even the cleanest diet won’t produce results without a consistent energy deficit.”

Why “Healthy Eating” Can Still Stall Fat Loss

Many healthy foods are calorie-dense, meaning small portions pack a big energy punch. A handful of nuts can add 200 calories, and a drizzle of olive oil can double that. Stack those choices across a full day, and what feels like disciplined eating can erase your deficit.

There’s also a hidden variable: nutrition labels aren’t perfectly accurate. Packaged foods are legally allowed a margin of error, meaning small discrepancies can add up to hundreds of unintended calories.

“Balancing nutrient-dense foods with reasonable portions is what makes weight management sustainable,” Beadle says.

Kristy Del Coro, MS, RDN, LDN, culinary nutrition manager at CookUnity, sees another common issue: people cut calories too aggressively. “Becoming overly restrictive will ultimately backfire,” she explains, noting that it often leads to low energy, mood swings, and poor adherence.

Related: Trainer Explains How Smart Hydration Can Boost Your Metabolism

The Smarter Way to Create a Sustainable Calorie Deficit

Experts agree: slow and steady works. A modest 300–500 calorie deficit per day is enough to drive fat loss without compromising energy or muscle.

“A plan that’s slightly less aggressive but sustainable for months will always outperform a crash diet that lasts two weeks,” Del Coro says.

Protein also plays a critical role. Del Coro recommends aiming for 20–30 grams per meal and spreading intake throughout the day to preserve lean muscle and support metabolism.

Convenience can make or break consistency, too. “The easier a plan is to follow, the more likely someone is to stick with it,” Del Coro adds, pointing to ready-made, portion-controlled meals as a practical option for busy schedules.

Beadle agrees that simplifying decisions, like limiting late-night eating, can help reduce overall intake. “Sometimes it’s easier to just not eat after dinner than it is to consistently make healthier food choices,” he says.

How One 12-Week Test Using CookUnity Meals Led to a 2% Body Fat Drop

There’s a simple reason structured, ready-made meals can work for fat loss: they make it easier to stay consistent. Research backs this up—studies in Obesity and the International Journal of Obesity show that portion-controlled meals improve adherence and lead to greater weight loss than self-directed dieting.

That played out in a real-world, 12-week test using CookUnity meals, which resulted in roughly a 2% drop in body fat—from about 13% to near 11%—without aggressive dieting or complex meal prep. The key variable wasn’t a new diet, it was consistency.

By outsourcing meal planning, grocery shopping, cooking, and portioning, daily decision-making dropped significantly. Each meal arrived pre-portioned with clear calorie and macro breakdowns, tightening control over intake and reducing the margin for error that often stalls fat loss.

The meals themselves also helped drive adherence. Options like Argentinian Grilled Skirt Steak with Smashed Potatoes & Chimichurri delivered restaurant-quality flavor while still aligning with macro targets—making it easier to stay consistent without feeling restricted.

The result: steady fat loss, stable energy, and no major drop-off in training performance. The takeaway mirrors what dietitians emphasize: convenience doesn’t replace discipline, but it can make consistency far easier to maintain.

Related: I'm a Trainer. Here's the Best Morning Routine to Help You Live Longer

What to Eat When Calories Are Lower (Without Losing Energy)

When calories drop, what you eat becomes just as important as how much you eat. Rather than simply cutting portions across the board. Del Coro recommends focusing on nutrient density to maintain energy and control hunger.

Her go-to framework is a “protein-and-fiber anchor.” In other words, build meals around lean proteins like chicken, fish, or legumes, paired with high-fiber vegetables, complex carbohydrates such as whole grains or fruit, and moderate amounts of healthy fats like olive oil or avocado. This combination helps stabilize blood sugar, regulate appetite, and keep energy levels steady, making a calorie deficit far more sustainable over time.

Simple Fat-Loss Strategies You Can Start Today

If you want results without overcomplicating your routine, these practical habits can help you create—and stick to—a consistent calorie deficit.

• Track your current intake for 3–5 days to establish a baseline.
• Reduce daily calories by 300–500 for a sustainable deficit.
• Aim for 20–30g of protein per meal.
• Pair protein with fiber to stay full longer.
• Keep convenient, portion-controlled options on hand, like the Aloha Lemon Cashew Protein Bar, to avoid missed meals or impulse snacking.
• Watch portions—even with healthy foods.
• Use convenient, portion-controlled meals when busy.
• Consider limiting eating to a set daily window.
• Stay consistent with training; versatile gear like Proof's Performance Lined Swim Trunks works just as well in the pool as it does in the weight room.

The bottom line: food quality supports your health, but quantity determines weight loss.

Related: This Backyard Gym Upgrade Could Help You Stay Strong for Decades

Beyond the macro ingredient itself, many powders also contain carbohydrates, fats, and vitamins that are included to help consumers balance their training block. Most also have additives, thickening agents designed to extend shelf life, and flavor enhancers included to make sure your shake tastes like "Cookies and Cream", instead of the chalk bodybuilders used to slurp down in the 60s.

Anyone who's been working out long enough has some sort of supplement graveyard. You know the tubs you thought you'd get through before the newest supplement came out and scooted it to the back of your shelf, only to be rediscovered months after the "Best By" date has passed. It leads to the inevitable question every lifter eventually asks while staring at a dusty scoop—is this still safe?

Does Protein Powder Expire?

BPI Sports CEO Chris Mackenzie has been involved with the supplement brand since 2009 and is also a natural competitive bodybuilder. Mackenzie explained that protein powder does have a shelf life (meaning the time the powder is of optimal quality).

“People need to remember that most protein powders are milk-derived, and we all know dairy products have a limited lifespan,” Mackenzie shared. “Through filtering and processing, the whey components of the milk are converted to powder, which is much more stable, but it’s still dairy and hence will have limitations on its shelf life.”

Although all protein powders have a "Best By" date, shelf life is also determined by the packaging and room temperature. There's also an expiration date stamped on many brands’ bottles, but the U.S. Food and Drug Administration does not require this of supplement manufacturers. If they do, they have to provide data to verify why the date is listed.

Related: 18 Dietitian-Approved Foods to Help You Hit Your Protein Goals and Stop Mid-Day Cravings

What Is The Shelf Life of Protein Powder?

Mackenzie reported that most protein powders have a shelf life of two to three years. Other experts have reported similar ranges, with many leaning closer to two years than three. If you’ve invested in protein powder of any kind, then it would be wise to use it sooner rather than later. A 2020 study on soy protein isolate concluded that the longer it is stored without being used, the more likely it may not perform as well nutritionally or functionally, making proper storage and freshness matter more than most people think.

“Plant-derived protein can have a longer shelf life than whey/dairy-derived powders," Mackenzie explained. "However, many plant-based proteins have MCT oils or other fats formulated in, and those components have their own lifespan, sensitivity to heat, and other external sources.”

Registered dietitian and nutritionist Shelley Balls added, “Plant-based protein powders are also less prone to oxidation, whereas whey and casein degrade more quickly.”

More of the same is true for whey. Research in 2023 found that proteins can undergo denaturation, oxidation, clumping, and protein and sugar damage. That means the longer it sits, the more the quality deteriorates. Balls also suggests that storing the protein powder improperly can speed up this process. 

“When protein powder is stored next to a heat source or exposed to high humidity, it can spoil,” she adds.

Signs Your Protein Powder Expired

• Different taste after being mixed
• Changes in the color of the powder
• Unusually solid or chunky
• Expanded container due to pressure

Related: I Asked a Dietitian How to Actually Hit 30 Grams of Protein at Every Single Meal—This Is What She Said

Can You Use Expired Protein Powder?

Protein powder isn't exactly cheap, so it’s painful to toss a half-full tub just because you stored it wrong and the date on the plastic told you to. While it might be tempting to power through it to save a few bucks, you should know that you’re likely drinking a degraded product. Even if the powder isn't technically "spoiled," the amino acids and vitamins can break down over time, meaning the shake might not actually be doing much for your recovery.

“Protein powder is more likely to spoil due to the way it’s stored than if it’s past its date," says Registered dietitian Avery Zenker. "Protein powder can be safe past the printed best by date, although quality may reduce over time.”

Can Consuming Expired Protein Powder Make You Sick?

Outside of infant formula, most expiration dates are really about quality rather than safety. Since protein powder is a low-moisture food, it’s a pretty hostile environment for bacteria like Salmonella to grow. In most cases, drinking a scoop of the expired stuff won't actually upset your stomach, but you can bet the potency has diminished. Of course, there’s always that worst-case scenario where you still end up getting sick from it.

Related: We Evaluated Dozens of Protein Powders With Expert Scrutiny. These Deliver on Performance and Purity

How Should You Store Your Protein Powder?

So, what would be the best way to store your protein powder to maximize its shelf life? According to sports nutritionist and personal trainer Alexander Leritz, you want to avoid heat, light, and moisture.

“It is best practice to store your powder in a cabinet, ideally below 70 degrees Fahrenheit," he says. "Additionally, storage in a cabinet prevents damage from sunlight in the form of UV rays, which can accelerate rancidity and break down certain vitamins.”

Similarly, if you make a protein shake, especially if it's whey, you should store it in a cool place and use it within a few hours. If you're making a shake for a workout the next day, pop it in the fridge, and make sure to consume it within 24 to 48 hours.