Plan to Win

ULTIMATE WEIGHT CUT

Ensure What?

Nutrition

Last night while I was watching TV, a commercial for Ensure came on that showed a man bowling and woman walking on the beach while sipping a chocolate elixir. It’s not uncommon to see athletes using drinks like these as meal-replacers when cutting weight or even post weigh-ins. And just looking at the label, you might be inclined to think that’s a good idea: 9 grams of protein, 200 calories, and 26 different vitamins and minerals. Ready to drink meal replacement drinks are common. But let’s look a little closer to see if the smaller print actually delivers on the...


Weight Cut Cold Brew Protein Smoothie Recipe

Health Immune System Inflammation Nutrition Recipes

Weight Cut Cold Brew Protein Smoothie Recipe

By Ryan Parsons Not everyone likes to eat first thing in the morning. And when it comes to losing weight, it probably doesn't matter. If you are officially cutting weight or on a weight reduction diet leading up to a fight, sometimes a quick, healthy breakfast smoothie hits the spot. For coffee drinkers, this cold brew protein smoothie is a great way to conveniently load up on your nutrition with an additional boost of caffeine. It's also an effective post-workout meal replacer. If you're staying in a hotel room during competition week, this is an easy-to-prepare snack or meal.  Why...


Gut Bacteria - Your Secret Weapon

Exercise Health Immune System Inflammation Nutrition Sleep

Gut Bacteria - Your Secret Weapon

By Ryan Parsons Human beings are more than 99% genetically identical. But the bacteria called microbiota that reside in our digestive tract are incredibly diverse and highly individual from one person to the next. To keep things in perspective, there are thirty trillion human cells in your body and forty trillion microbiota cells. This community of microorganisms is shaped by what we eat and in return shapes our development and health. Ideally, these microorganisms work symbiotically with our body to fend off disease, assist our immune system, and balance our metabolism. Like any organism, your microbiome needs balance, too. Bad...


How to Make Anti-Inflammatory Golden Milk

Herbal Supplements Immune System Inflammation Nutrition Recipes Sleep

How to Make Anti-Inflammatory Golden Milk

By Ryan Parsons Golden milk is a great way to get the anti-inflammatory benefits of turmeric (pictured below) on a daily basis. Drink it before bed, and it will aid relaxation and help boost the immune system while you’re sleeping. You can also use it as a base for protein smoothies or drink straight at any time of the day. Golden Milk Ingredients This golden elixir contains multiple ingredients with powerful medicinal benefits: Turmeric: This bright yellow spice contains curcumin (up to 3% by weight). Numerous studies have linked turmeric with wide-ranging anti-inflammatory effects. In addition to reducing inflammation, it...


3 Critical Foods to Avoid to Prevent Chronic Inflammation

Gluten Inflammation Nutrition Omega-3 Stress Sugar

3 Critical Foods to Avoid to Prevent Chronic Inflammation

By Ryan Parsons Let’s say you get kicked in the leg while sparring. Chances are you’ll experience some pain, followed by redness. Depending on who kicked you and how hard they did so, there may be swelling and warmth in that area for a few days or weeks.  Here’s what’s happening in your body: When another person’s shin slams into your thigh, your immune system releases compounds called cytokines. These act like a fire alarm, signaling other cells to come and fix the problem. These other cells are delivered by increased blood flow to the injured area, resulting in warmth...