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By Bryan Hildebrand 

Achieve Legendary Results. For more than 20 years, HumaPro® has been utilized by countless athletes in the fitness industry and overwhelmingly, they keep coming back. HumaPro® is once again becoming the go-to for so many looking for that “protein shake” alternative. A single scoop of super concentrated HumaPro® delivers an equivalent of 25 grams of whole food protein while supporting nutrient partitioning, so the food you do eat is better utilized to repair and grow new, lean muscle and dramatically improve recovery.

HumaPro® is formulated with all of the essential amino acids in the exact ratio and sequenced delivery for what the human body requires to fully utilize them. Can your animal-based whey protein say the same thing? Furthermore, the unique delivery system of HumaPro® is designed to have all of the essential amino acids arrive to muscle tissue at the same time. While other powdered proteins are not only in the incorrect ratios for human consumption, but they also arrive at different times. Years of science has been put into the unique delivery system behind HumaPro® and the exact amino sequence.

HumaPro®, like all of ALR's products, is produced in an FDA-inspected and cGMP-certified facility utilizing USP pharmaceutical-grade Ajinomoto Amino Acids. HumaPro® does not contain any dairy or animal products, sodium, gluten, sugar or preservatives. Ajinomoto amino acids are 100 percent vegetable origin enzyme assimilated and purified without any synthetic ingredients, reagents or harmful chemicals. HumaPro® is heavy metal, viral, and contaminant free as well as hypoallergenic. What does this mean for you? A massive advantage for vegan and vegetarian athletes looking for great-tasting, great-performing recovery. Vegan and vegetarian athletes for years have turned to HumaPro® for clean and easy-drinking recovery in ways no other amino-based product ever has.

HumaPro® is formulated for anyone who wants the highest bioavailable, mass building, recovery formula available. HumaPro® delivers the amino acid sequence your body is craving more of. ALR changed the protein game when it introduced a few things no whey protein can. HumaPro® is formulated to be lactose and gluten free and vegetarian friendly at just a fraction of the caloric makeup of whey protein. Why would you consume protein in animal form with all of its calories, and not try the 25-gram equivalent of protein per serving at just a fraction of the calories? No sugar, no fat, just high-quality protein.

If you are looking to elevate your body’s potential for enhanced recovery and new muscle growth, then look no further. HumaPro® is available in nine flavors, two serving sizes and as powder or easy-to-use tablets. This is a one-of-a-kind, unique product that has zero competition in an otherwise flooded amino acid market. This isn't just another smelly, lumpy protein making unsustainable claims. This is your protein. Clean, smooth, delicious and it dissolves easily. Together supplementing with HumaPro®, adding a lot of really hard work and proper whole-food nutrition, you too can Achieve Legendary Results.

For more information, visit

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Green Nutrition: Healthy St. Patrick’s Day Recipes



St. Patrick’s Day, the greenest of the holidays, is right around the corner. You might have your favorite lucky green shirt that you wear every year, but do you also have a favorite green dish that you eat, too? For a lot of people that might be some corned beef and cabbage, but if you aren’t a fan of that dish, want something with more balanced nutrition, or want to eat green at other meals too, try one of these healthy and tasty green recipes.

Green Goddess Smoothie for Two

2 cups green, leafy veggies, such as spinach, kale, romaine, and collard greens

2 cups liquid, such as water, milk (almond, coconut, cow’s, soy, etc.), or Greek yogurt

3 cups fruit, such as banana, berries, mango, pineapple, peach, pear, and apple

Blend the greens and liquid first. Then add the fruit and blend again. Use frozen fruits for a thicker smoothie and to avoid adding ice.

(Here are more tips for building nutritious smoothies.)

Edamame Guacamole

1 cup frozen, shelled edamame, thawed

1 ripe avocado, peeled and pitted


½ cup chopped cilantro

2 cloves garlic, minced

¼ onion, roughly chopped

½ jalapeno, finely chopped

Juice of 2 limes

2 to 3 Tbsp water

Salt and freshly ground black pepper, to taste

Put edamame, avocado, cilantro, garlic, onion, jalapeno, and lime juice in the bowl of a food processor and pulse until combined. Add enough water to make a creamy consistency and pulse again. Pulse until smooth. Transfer edamame guacamole to a serving bowl and season with salt and pepper. Stir. Serve with chips or vegetables. Green, Green Salad

24 oz. Brussels sprouts, shredded

6–8 slices crisp cooked bacon, chopped


1 cup sliced red onion

⅔ cup dried cherries, unsweetened

⅔ cup sliced almonds, toasted

4 oz. goat cheese, soft and crumbled

 Citrus Vinaigrette:

1 small orange, juiced

1 tsp. orange zest

1 lemon, juiced

2 Tbsp finely minced shallots (may substitute 1 Tbsp minced garlic)

1 tsp. yellow mustard


3/4 cup olive oil

2 tsp fresh thyme, minced

Sea salt and pepper to taste

Shred Brussels sprouts using the shredding blade of a food processor or slice thinly with a knife. Place Brussels sprouts in a large bowl and combine with chopped bacon, red onion, cherries, almonds, and goat cheese. Whisk together vinaigrette ingredients. Add vinaigrette immediately before serving and toss well to coat.

Makes 10 servings

This year on March 17th, pull out your favorite green clothing item and also make it a goal to eat green at every meal!

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

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Diet Hacks for Weird Work Hours



Whoever invented the concept of “breakfast, lunch, and dinner” deserves a hearty handshake from anyone who has ever tried to get their diet under control.

After all, a little structure — be it three squares daily (and maybe a couple snacks), intermittent fasting, or more involved plans such as Beachbody’s 80 Day Obsession Timed Nutrition — goes a long way toward giving us the right foods at the right time to help us reach our goals, whether it’s weight loss, performance, or plain ol’ good health.

Unfortunately, one caveat of this structure is that you keep a fairly normal 9-5 schedule.

When and how much to eat gets confusing quickly if you don’t sleep seven or eight hours at night and stay awake during the day.

This can happen for a few reasons: Typically it’s because you work the night shift, the swing shift, the 24-hour-shift, or some other terrible shift your employer has devised to torture you.

(Another reason for irregular hours is that you’re a vampire. If this is the case, you typically have your diet sorted out, so this article isn’t much use to you.)

But if you’re among the living, we’re come up with a few guidelines to help you figure out how and when to eat when you work weird hours.

But First, Sleep

Before we dig in, though, let’s go slightly off-topic and discuss sleep. It’s important to get seven to eight hours of sleep every night for so many reasons.


Among other benefits, sleep is prime time for muscle recovery and building. It also helps regulate the hunger hormones leptin and ghrelin, both which are important to appetite control.

If seven to eight hours a night can’t happen, at least try to take naps. While nothing truly makes up for a good night’s sleep, a 2008 British study shows naps to be more effective in dealing with afternoon drowsiness than caffeine.

Naps can also ward off fatigue for those forced to stay awake for long hours.

Got it? Cool. Now here are those guidelines:

If you wake up at odd hours but still keep a consistent schedule….

Start your eating day when you wake up. If you crawl out of bed at 6pm, that’s your morning. Eat accordingly.

This is ideal for people who consistently work the night shift. Just like the rest of your life, day becomes night and night becomes day with your diet.

If your schedule shuffles around but you still get eight (or so) hours of sleep daily…

Reset your plan at midnight. In other words, just make sure you get all your meals for each day in within a 24-hour period, starting at 12:01am.


This might mean that some days are breakfast, sleep, lunch, and dinner while others are breakfast, lunch, sleep, and dinner. Just make it work for the day and reboot at midnight.

If you need to stay awake for a prolonged period (18-24 hours)…

You need to be a little more strategic. Here’s a six-step plan.

Eat normally for the first 12 or so hours. Don’t eat for the next four to six hours. Normally, this is part of the time you would be sleeping, so if you can work a short nap in here, great. After that, start eating the next day’s meals. It should be one or two meals. Unless you’re going for a Guinness World Record, you should be done working, so go to sleep! When you wake up, finish the rest of the meals for the day you started before you slept. Make a point of going to bed early this day. The Bottom Line

There’s no one-size-fits-all hack for dealing with unusual working hours. Just like other aspects of your life, you’ll need to improvise and learn as you go, but hopefully, with this set of tips, you should be able to find the right solution for you.

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Sports Nutrition: Feeding a(n) (Olympic) Village



Every couple of years, the world’s best athletes get to compete in either the winter or summer Olympics, and I have been wondering about what they eat! I know as a dietitian I am obsessed with food, but surely other people wonder about sports nutrition on this kind of scale, too. These elite athletes have a routine when it comes to their nutrition, especially before competition. Then they are put into a situation where they have a giant smorgasbord of choices in the Olympic Village. How hard it must be to try to stick to their plan…at least until their event is over.

Here are some food stats from previous Olympics that I found interesting.

London 1948 and 2012

In the 1948 games in London, which was the first Olympics after the war, food shortages meant that each country had to bring food for its athletes. Things have definitely changed, and in the 2012 summer Olympics in London, they ordered 25,000 loaves of bread and 232 tons of potatoes for the 2 weeks during the games. For protein, they had 100 tons of beef, 31 tons of poultry, and 82 tons of seafood. Luckily, there was plenty of produce to balance the carbs and protein; they ordered 330 tons of fruits and vegetables. Water was the most popular beverage, but after that it was milk, with 75,000 liters consumed!

Rio 2016

In the 2016 summer games in Rio at its peak demand, they fed 18,000 people per day and were open for 24 hours, so athletes could eat whenever their schedules allowed. They served over 40 varieties of exotic fruit such as acai, carambola, and maracuja (passion fruit). The buffets included cuisines such as Brazilian, Asian, International, pasta and pizza, and halal and kosher offerings. The kitchen was the size of a football field and the dining area was larger than two football fields.

Something that could potentially be an obstacle for athletes was the giant and free McDonalds that was the centerpiece of the dining hall. This has been an Olympic Village staple since the company first became a sponsor in 1976.One great thing they did in Rio was to donate the leftover food each night. They provided more than 100 meals on average nightly to the homeless.

PyeongChang 2018

At this year’s winter games in PyeongChang, South Korea, they are expected to serve 5 million meals at 13 different venues. This is for 6,000 athletes and officials during the Olympics and 1,700 athletes and officials during the Paralympics. As with other locations, they will serve plenty of food that is local to South Korea to promote their culture to athletes from other regions. There are drinking fountains at all of the venues, but the ones on the mountains will need an anti-freezing machine to keep the water from freezing. There is a different menu every day, and information about the recipes, nutritional facts, and allergens will be made available to those who ask.



Even world-class athletes are susceptible to the pitfalls of buffets, especially ones as large and varied as the ones at the Olympic Village. So most coaches have now discussed these issues and encouraged a plan when it comes to food. Or they tend to pack suitcases full of familiar foods to guarantee they have what they need. Having the proper nutrition can be the difference between a gold medal and a silver medal. They can enjoy the free McDonalds and all-you-can-eat buffets after their events.

This blog was written by Angie Mitchell, RD, Wellness Coordinator. To find out more about the NIFS bloggers, click here.

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