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The best nutrition tips, health info and recipes courtesy of Legacy.

HIIT vs. LISS Workouts: Choosing the Right Training for Your Goals

In the ever-evolving world of fitness, it can be challenging to determine which workout routine will best suit your goals. Two popular training methods—High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) workouts—offer distinct benefits and cater to different fitness objectives. Understanding the differences between HIIT and LISS can help you choose the right approach to meet your fitness goals.

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Cinnamon Bun Protein Muffins Recipe

Looking for a snack that’s as dynamic as you are? These protein-packed muffins are the perfect solution for a quick breakfast, a post-workout boost, or a guilt-free treat that keeps you going. Made with powerhouse ingredients like whole wheat flour, Greek yogurt, and your favorite protein powder, these muffins are both delicious and nutritious. 

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The Benefits of Isometric Holds: How Static Contractions Can Boost Your Fitness

Isometric holds are a highly effective training technique that can help you build strength, improve endurance, and in most cases, prevent injury. Here, we'll explore what isometric holds are, their benefits, and some examples of how to perform them so that you can up your fitness game.
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Grip Strength 101: Why it Matters for Your Fitness Routine

You may not realize it, but grip strength is a very important component of overall fitness. It's a fundamental aspect of many exercises and activities and if you aren't building grip strength alongside of your workouts, you'll definitely start to feel it. Our point is, don't forget about your grip!
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Banana Berry Protein Smoothie Recipe

Looking for a healthy and delicious breakfast option that will keep you full and energized all morning? Look no further than this Banana Berry Protein Smoothie Recipe! Packed with protein and a medley of nutritious fruits, this smoothie is the perfect way to start your day off on the right foot. 
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The Surprising Benefits of Amino Acid Supplementation

If you're looking to build muscle, you've likely heard a lot about the importance of protein. But did you know that it's actually the amino acids in protein that are essential for muscle growth? Here, we'll go through the role of amino acids in muscle growth and provide tips for optimizing your protein intake.
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The Pros and Cons of Popular Protein Diets: What You Need to Know

Protein is an essential nutrient for building and repairing tissues in your body, and it's also a key component of a proper diet and popular diets. From keto to the paleo diet to intermittent fasting, there are many different methods of dieting to hit your fitness goals. But what are the pros and cons of these diets, and how can you make informed decisions about your protein intake?
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The Science Behind Protein Synthesis: How Your Body Builds Muscle

Have you ever wondered how your body builds muscle? The process is called protein synthesis, and it's a complex and fascinating process that involves a series of biochemical reactions in your body. Below, we'll explore the science behind protein synthesis and how it leads to muscle growth, as well as provide tips for optimizing muscle growth through protein intake and exercise.
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Salted Caramel Protein Smoothie Recipe

This insanely delicious salted caramel protein smoothie is perfect for breakfast, after a workout. This smoothie is a delicate blend of sweet and salty flavors which will quickly become a house favorite. Made with Legacy's Candied Caramel protein, this smoothie is high in protein and incredibly tasty.
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The Connection Between Protein and Brain Health: How Amino Acids Affect Your Mood and Cognition

Amino acids, the building blocks of protein, play a vital role in maintaining the health and function of your brain. Here, we'll explore the connection between protein and brain health, and how specific amino acids can affect your mood and cognitive abilities.
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Chocolate Peanut Butter Protein Brownies Recipe

Who doesn't love a good brownie? Let's take the classic brownie, make it healthier and ...
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Benefits of Having a Protein Shake Before Bed

You're winding down for the night, and it's time for your usual bedtime snack. You might reach for a piece of fruit or a small bowl of cereal, but have you ever considered having a protein shake?

Protein shakes have been shown to offer a wide range of benefits, including weight loss, muscle growth, preservation, and improved sleep quality. In this article, we'll take a closer look at the benefits of having a protein shake before bed and explore some of the best types of protein powder to use.

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Benefits of Hot and Cold Therapy for Health & Fitness

Whether you're looking to recover from a tough workout or you're simply looking for ways to ease tension and stress, you may have heard about the benefits of hot and cold therapy. But what are they, exactly? And which one is right for you?

In this article, we'll explore the different types of temperature therapy along with the pros and cons of each one.
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Why You Should Be Drinking Protein Shakes

What do protein shakes do? They're commonly used by those interested in building muscle quickly or reducing recovery time between workouts. But what kind of protein shake is best? Here's we'll explore the different types to find what may be right for you.
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7 Benefits of Strength Training

Strength training is just as important as cardio workouts. Learn why you should add strength training to your exercise routine. Starting to incorporate strength training will give you these benefits that promote overall wellness.
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What is a Thermogenic Pre-Workout?

If you've been getting more and more into your fitness and working out consistently, yo...
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Why You Should Be Drinking Protein Coffee

Looking for an edge in your workout performance? Protein coffee can help. Protein coffee is a coffee enhanced with protein powder. Learn more about the benefits of protein coffee here.
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Legacy's Ultimate Power Protein Smoothie

Kick start your morning with this high-powered protein smoothie. Combining FRESH, our perfectly balanced protein with fresh fruit, rolled oats and spinach, this smoothie is packed with protein and antioxidants to give you a nutritious start to your day.
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5 Ways To Increase Work Out Consistency

Increasing your workout consistency is a great way to improve your health and lead a happier, healthier lifestyle. It could also improve your quality of life, help you lose weight, and reduce your risk of developing serious health conditions in the future. The best part about this is that exercise does not have to be time-consuming or grueling.
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Nutrition 101: All About Essential Amino Acids & Branched Chain Amino Acids

There are 20 different amino acids that make up thousands of proteins in our bodies. Their molecules bond to form proteins, the building blocks of life and are completely essential if you're working out. We hear a lot about EAA's and BCAA's and find them available at every nutrition store. But what exactly are amino acids and how do they work?
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