Protein 101
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Nutrition
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Fall Recipe Round-Up

One of our favorite seasons of the year is here and we are making all of our favorite treats with our Personalized Protein. Enjoy!...

Comparing Diets: Keto Vs Paleo

Both the keto diet and the paleo diet have surged in popularity over the past few years. There’s no denying that these two diets share many similarities, the primary one being that both the keto diet...

The Best Types Of Workouts Based On Your Fitness Goals

The key to figuring out which workouts will best help you achieve your fitness goals is to consider your end result: What specific results are you looking for?...

Recipe Spotlight: Sea Salt Caramel

Here are a few of our favorite ways to enjoy our newest Flavor Boost, Sea Salt Caramel. Enjoy!...

Healthy Habits While Traveling

We know how hard it can be to stick to a diet and fitness routine while traveling and enjoying the best of a new place, so we tapped our team of Registered Dietitians to chime in on their best tips fo...

5 Things To Consider When Starting Your Gainful Journey

There can be a lot to consider when starting a new routine and working towards a healthier lifestyle. From adding supplements into your daily routine to setting realistic goals for yourself, our team...

10 Questions To Ask Your Registered Dietitian

As a Gainful subscriber, you automatically get access to our team of Registered Dietitians, available for a complimentary 1:1 consultation to help you reach your goals....

Summer Smoothie Recipe Round-Up

With the summer heat, we’ve been opting for smoothies more frequently to cool us down post-workout and get our protein in with delicious and refreshing recipes. Whether it’s Abby’s Probiotic Smoothie...

Cinnamon Toast Flavor Boost Recipe Round-Up

The newest addition to Gainful Flavor Boosts has arrived, and we are so excited to share Cinnamon Toast with you to make your protein recipes – whether simple shakes, smoothies, or baked goods – sweet...

Gainful Performance Boosts Frequently Asked Questions

Formulated by scientists and dietitians, each Performance Boost is flexibly dosed, easily mixed into any of our products, and, most importantly, evolves with you as your fitness and health goals shift...

Pre-Workout Nutrition: What To Eat Before A Workout

Exercise and nutrition go hand in hand. Both are important components of living a lifestyle that meets your personal standards for healthy living. Nutrition is particularly important if you are lookin...

6 Signs Of Fiber Deficiency

Fiber is crucial for keeping the gut healthy, and a healthy gut is particularly important for athletes....

Fiber 101

You’re probably aware that fiber is necessary for keeping the gut healthy — but did you know that fiber and gut health play important roles in your sports performance?...

Intro To Gainful Performance Boosts

There is nothing more personal than your health. Every body is different, so tailoring your nutrition system to your personal needs is key for optimal performance....

Intro To Gainful

If you’ve ever stood in front of a shelf of supplements at a wellness store, then you know that your nutrition options are seemingly endless....

Why Pre-Workout Makes Your Skin Tingle

If the duration of the itching sensation isn't too long and it's not too difficult for you to deal with, it's probably okay to continue using your pre-workout supplement normally – especially if you e...

Common Preworkout Ingredients

Preworkout mixes today are more complicated than ever before, thanks to a combination of nutritional advancements and an influx of people interested in improving their lives with health and fitness....

5 Components Of Fitness In A Healthy Exercise Routine

According to The US Physical Activity Guidelines Advisory Committee Report published in 2019 by the American College of Sports Medicine (ACSM), there are several components of physical fitness in a he...

Whey Protein Vs Plant Protein: What's The Difference?

If you do a quick internet search for “protein powder,” you’ll quickly discover there are tons of different types of protein powder on the market. There’s whey protein powder, casein protein powder, e...

When To Take Preworkout

Preworkout shakes and drinks serve an important role for those who want to maximize their workouts and get the most out of time spent in the gym or on the field....

The Pros And Cons Of Pre-Workout Supplements For Athletes

Find yourself low on energy before you even start your workout? Need a boost to power through your training? You might benefit from taking pre-workout....

How Long Does Pre-Workout Last?

People who find themselves low on energy before the start of a workout often turn to pre-workout to give them a boost before training — but what exactly is pre-workout? How long do the effects of pre-...

The Ultimate Ironman Training Plan

As the name implies, the Ironman triathlon is one of the most difficult physical accomplishments most athletes will ever attempt. Even the shorter versions of the full Ironman triathlon – which involv...

Pre-Workout Myths

Myth 1: Pre-workout is only beneficial if you are trying to gain muscle True/False: False Explanation: Pre-workout can help improve performance, strength, endurance, and workout intensity. This can...

Proven Ways To Speed Up Your Muscle Recovery

Much of the popular health and fitness content online is focused on exercise techniques, workout schedules, and nutrition. While it's important to workout consistently for your overall health and well...

5 Easy Ways To Increase Your Protein Intake

Sufficient protein intake is one of the most important nutritional concepts in fitness. Whether you're following a low-fat diet to pursue weight loss, or you're working hard in the gym to build muscle...

Marathon Training For All Skill Levels

A marathon is 42.195 km, or about 26.2 miles. It goes without saying that 26.2 miles is a long distance for your body to run. It’s not a distance you can just power through without proper training. Ev...

How To Train For A Triathlon

A triathlon is a continuous, multisport race that involves swimming, cycling and running over various distances. Most triathlons start with a swim leg (typically in open water), followed by a bike leg...

Water Vs Sports Drinks: What's Best For Our Bodies?

On today’s supplement market, there are lots of different options for achieving common goals like hydration, weight loss or muscle gain. Keeping the body properly hydrated is critical not just for suc...

How To Fuel Your Body Best During Marathon Training

A marathon is a running event with a distance of 42.195 km, or about 26.2 miles. That is a long distance for your body to run in a single race. In order to optimize your marathon performance, you need...

Gainful Was Recently Reviewed By Honest Brand Reviews

These protein supplements can help you achieve a wide range of fitness goals; from weight loss, to increased agility, to building muscle. Each formula contains up to seven ingredients and contains all...

How Many Protein Shakes A Day Is Healthy?

Protein shakes can be an excellent part of an eating plan for people with all types of fitness goals. Athletes rely on protein intake to increase performance and build muscle, while those looking to d...

Toning Vs Bulking: How Does Protein Play A Part?

Muscle building is a fitness concept surrounded by a lot of misconceptions. One of the common points of confusion is the difference between toning and bulking and their respective best practices. From...

How To Stick To A Diet: 8 Tips On How To Achieve Your Fitness Goals

When it comes to achieving fitness goals, most people have at least a general idea of the “how.” From a broad perspective, almost all of us understand that adjusting our diet and level of activity is...

Q&A With Gainful’S Co-Founder, Eric Wu

We sat down with Gainful’s Co-Founder and COO, Eric Wu, to ask him about his journey to starting Gainful, where he sees this company going, and what health means to him....

Ultimate Guide On The Best Ways To Rehydrate

Hydration is at the core of a proper fitness and nutrition regimen. The human body is made up of approximately 60 percent water, so it’s no shock that hydration is crucial for essential functions — in...

What Is Metabolic Conditioning And Is It Right For You?

Metabolic conditioning trains the systems of the body that deliver energy, both in short bursts as well as sustained periods over time. These energy systems are sometimes classified as aerobic or anae...

What Is A Compound Exercise: Tips And Guides

Looking for ways to get the most out of your workout? Try compound exercises. A compound exercise is a strengthening exercise that involves multiple joints and works multiple muscle groups at the s...

Feeling Tired On Keto? 6 Reasons Why

The ketogenic, or “keto,” diet is one of the most popular diets for those looking to change their bodies by losing fat, adding muscle or improving overall health. What exactly is the keto diet? Ar...

The Best 8 Protein Pancake Recipes

Chances are, you’re familiar with the classic breakfast food, the pancake....

How Many Calories Are In One Gram Of Protein?

The body uses calories for energy to operate. Three nutrients — carbohydrates, protein and fat — contain calories that your body needs. Minerals, vitamins and water are also nutrients that your body n...

Hypertrophy Vs. Strength Training: A Complete Comparison

Weight training is one of the most important types of exercise you can do for your body. Whether you use free weights, bands, medicine balls, or simply perform bodyweight exercises, training your musc...

What Is Muscle Mass And Why Is It Important For Your Health?

When you think of “muscle mass,” what comes to mind? For some, the phrase conjures up the image of a bodybuilder or other professional athlete with bulging muscles everywhere. It’s true that muscle p...

Ultimate Guide To High Protein Bodybuilding Foods

There is a lot of discussion in the fitness community about exercise, workout plans, sophisticated resistance training equipment, and other tools that will help you achieve your goals. However, none o...

What Is Stevia Made From?

For people who crave the sweetness of sugar but not the calories and elevated blood sugar, stevia has become a popular option....

Stick With It: Interview 2: Steph Schuldt

Stephanie Schuldt is a World Record holding spearfisher and PADI freediving instructor. We spoke to Steph (virtually) about motivation, mindfulness, going after goals without fear of being a beginner....

How Long Does It Take To Build Muscle? How Does Protein Consumption Factor In

Building muscle is a major fitness goal for many people, for good reason. Adding muscle mass can help you with functional strength, athletic performance and the prevention of injury and some of the ne...

What Is Monk Fruit Extract?

For people with a self-described “sweet tooth,” cutting out sugary treats is often the most difficult part of eating healthier. To satisfy these cravings for something sweet, many people turn to natur...

Should You Workout When Sick? How Does Protein Consumption Help?

Consistency is important for making gains and achieving fitness goals. But you also need to listen to your biological signals and take breaks when they are needed. Pushing your body when it’s not in t...

What Are Good Carbs For Weight Loss?

Macronutrients are the essential nutrients your body needs in large amounts to function. There are three types of macronutrients: protein, fats and carbohydrates....

Essential Vs Nonessential Amino Acids: Let’S Break It Down

Amino acids are organic compounds that combine to form proteins. They are the building blocks of proteins and play a central role as intermediates in metabolism. In nutrition, amino acids are classifi...

Best At Home Workouts: Bundle With Personalized Protein

This past year, at home workout sessions have taken on new levels of popularity, thanks to stay-at-home orders and thousands of gyms closing due to the pandemic....

Sports Hydration: What You Drink Can Impact Your Performance

One of the basic tenets of a proper fitness and nutrition program is hydration. Hydrating before, during and after exercise is essential for both performance and safety during physical activity....

The Science Of Hydration: 6 Tips And Tricks On How To Replenish Electrolytes

Electrolytes are essential minerals that carry an electrical charge. These minerals are important for basic life function and come from our food and fluids. Sodium, calcium, potassium, chloride, phosp...

Bulking Meal Plan Personalized For Your Body Type

We hear a lot about fat loss and tips to burn fat in the world of fitness and nutritional supplements. But bulking – the process of gaining muscle through a regimen of weight training combined with a...

Importance Of Hydration: What Dehydration Will Do To Your Muscles

When it comes to health and fitness, it’s impossible to overstate the importance of basic steps like a healthy diet, a regular exercise routine and sufficient hours of sleep. Hydration – drinking enou...

Tips On How To Stay Hydrated: 5 Ways To Rehydrate Fast

It seems like such a basic tip: drink water for health. Yet despite how ubiquitous this advice has been for many years, people still often discount the many benefits of something as simple as staying...

Interview With Jeri Villarreal: Becoming An Ironman Competitor At Age 40

Meet Jeri Villarreal, a triathlete and Ironman competitor from St. Louis, Missouri. She started competing in triathlons in 2015 (at age 39!), and is now a four-time Ironman 70.3 finisher. This year, J...

7 Types Of Protein Powder: A Complete Overview

On this blog we’ve discussed at length the importance of protein. Not only is protein one of the building blocks for building muscle and maintaining healthy skin, hair and nails, it can also be import...

10 Keto Snack Recipes You Can Make With Protein Powder

The keto diet is a popular diet among people looking to change their bodies by losing fat, adding muscle or improving overall health....

Metabolic Confusion: Everything You Need To Know

When it comes to losing weight, working out is only half the battle. It’s often not enough to just exercise regularly — people looking to lose weight also need to be mindful about what (and when) they...

Does Protein Help You Lose Weight?

Weight loss is an extremely common fitness goal, especially as the weather starts to get colder entering into the final stretch of the year. More time indoors and shorter days generally mean people ge...

How Much Exercise Is Too Much?

Exercise is a habit that offers lots of health benefits for anyone who wants to be their optimal self. Whether you are a dedicated gym-goer or prefer exploring the great outdoors, engaging in some for...

Everything You Need To Know For Proper Protein Powder Storage

Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice or peas. Once the protein is extracted from a food, these powders are turned into dietary supp...

How Often Should You Go To The Gym? Does Protein Intake Affect The Answer?

Workout frequency and protein intake are two of the most commonly-questioned elements of health and fitness today. Deciding how many times a week you will go to the gym and how much protein you should...

What Are The Benefits Of Brown Rice Protein Powder?

People often choose to supplement with protein powder to boost the body’s muscle repair and rebuilding processes. Protein powders typically contain the branched-chain amino acids (BCAAs) leucine, isol...

Does Whey Protein Cause Hair Loss?

If you’ve done shopping for any kind of nutritional supplements, you know that whey protein is one of the most widespread available. Protein shakes made with whey protein isolate are a staple of diets...

Protein Powder Recipes: 12+ Delicious Recipes To Try

Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, peas or rice. When someone mentions they’re supplementing with a protein powder, whey protein powder or a...

What Are Slow Digesting Proteins?

If you’ve spent any time researching health and fitness online, you probably hear often about the importance of protein. There’s a good reason for this: protein is essential for building and retaining...

Gluten Free Protein Powder Benefits

Going gluten free has become one of the most popular dietary trends over the past few years. In fact, one-third of Americans actively try to avoid eating gluten, according to NYU Langone, But for...

Personalized Nutrition: What Is It And How Can It Help You?

Lots of people think the path to ideal health and fitness goes through one specific type of diet that has worked for others. In order to achieve your own fitness goals – whether they involve weight lo...

Amino Acids And Protein - What Are Bcaas?

We all know that getting an adequate amount of protein is necessary for staying in shape and achieving fitness goals like building muscle mass and losing weight — but why? How exactly does protein hel...

How Long Does It Take To Lose Weight?

Weight loss is one of the most common fitness goals for people of all experience levels and backgrounds. According to the CDC, almost half of adults in the United States have attempted to lose weight...

How Much Protein Can Your Body Absorb?

Proteins are the main building blocks of your body used to repair and maintain your body tissues. If you’re trying to consume more protein in an effort to build muscle or lose weight, you might find y...

Pea Protein Benefits: Should You Switch To Plant-Based Protein?

People often associate high-quality protein with meats and other animal products, but there are tons of plants that provide sufficient amounts of protein....

How Long Does It Take To Start Losing Weight On Keto?

Many people adopt new eating styles or diets to lose weight. While the only scientific requirement for weight loss is consuming fewer calories than you burn each day, dieting methods provide a specifi...

How Much Protein To Build Muscle? Ask An Rd

The main building blocks of your body, protein is used to repair and maintain your body tissues — including muscle....

Macros Vs. Micros: What Nutrients Do You Need?: What Nutrients Do You Need?

Both macronutrients and micronutrients are necessary for a complete diet — but just how much of each macronutrient do you need? What are macronutrients anyway? And what about micronutrients? What micr...

Fast Absorbing Proteins Vs. Slow Proteins - What's The Difference?

If you’re looking for a protein supplement to help you achieve specific fitness goals — such as building muscle or losing weight — it’s important to take a supplement’s protein absorption rate into co...

Whey Protein And Lactose Intolerance: Can You Drink It?

Lactose intolerance is a digestive disorder caused by the inability to digest the main carbohydrate in dairy products: lactose....

Protein Absorption Rate Chart - Ask An Rd

Proteins are the main building blocks of your body used to repair and maintain your body tissues. They are made of smaller substances called amino acids. There are 20 amino acids; however, your body c...

How Much Protein Is Too Much?

As the “building block” of muscle, protein is an important macronutrient that everyone needs to consume in their diets. It’s not only important for muscle – protein is also vital for the health of you...

What Is The Easiest Protein To Digest?

The digestive system involves a number of different organs throughout the body, such as the mouth, stomach, intestines, liver and gallbladder, that work together to convert food into nutrients your bo...

How Much Protein Should I Eat Every Day To Lose Weight? Ask An Rd

Although there are many different programs, trainers, and fitness brands that will claim to have a unique formula, the key to weight loss has always been the same – burning more calories than you tak...

What To Eat After A Cardio Workout?

Cardio workouts are typically associated with weight loss via “burning fat.” And it’s true that cardiovascular exercise like running, biking, or swimming can certainly help you lose weight and shed bo...

7 Tasty Post Workout Smoothies

One of the best times to enjoy a protein shake or smoothie is after a tough workout. You’ve already challenged yourself physically and worked hard to improve your physical and mental health. Now, it’s...

What Is Micellar Casein And Is It Right For Your Fitness Goals?

Protein is a dynamic, multifaceted nutrient that is found in many different types of foods and beverages. As such, there are dozens of different styles of protein supplements created for different kin...

What Is Pea Protein Isolate?

Protein is one of the most important nutrients for balanced health. Not only does protein help improve the strength of hair, bones, skin and nails, it’s critical for athletes and others who are lookin...

How Much Is A Scoop Of Protein Powder?

Protein powder is an isolated form of one of the body’s most important nutrients. Whether you are a professional bodybuilder or simply looking to feel better on a day-to-day basis, consuming enough pr...

How Much Protein On Keto?

The ketogenic or “keto” diet has become one of the more popular diets for those looking to change their bodies by losing fat, adding muscle or improving overall health. Its premise is allowing the bod...

Does Protein Powder Go Bad?

With so many flavors and types of protein powder out there, it’s understandable that you probably want to try them all to find the best protein powder for you....

Protein Requirements By Age

Protein is a macronutrient that is essential for building and maintaining our muscles. Because protein makes up enzymes that help control the chemical processes that keep us alive, it’s imperative tha...

Isolate Vs Concentrate

When it comes to choosing the perfect protein powder for you, you should consider how the protein powder is produced . Not all protein powders are the same or even equally useful. Is your protein powd...

How Much Protein Should I Eat After A Workout?

Post-workout replenishment is a must if we want our muscles to recover and build new muscle tissue. In an effort to make this happen, we need to consume an adequate amount of protein close to the time...

Does Whey Protein Make You Gain Weight?

There are lots of misconceptions today about gaining and losing weight. Some feel they can eat certain foods almost indefinitely without gaining weight, while a few bites of another kind of meal will...

Dairy Free Protein Powders

Protein powders are concentrated sources of protein from animal or plant foods, such as dairy, eggs, rice or peas. These powders aren’t whole foods — they are supplements made by extracting the prote...

When Is The Best Time To Drink A Protein Shake?

People supplement their diets with protein shakes to help them achieve a number of different fitness goals. Because these goals are so different, how — and more specifically, when — people should drin...

Pea Protein Vs Whey: What Are The Differences?

“Protein” is a broad category on the modern supplement marketplace....

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