What Happens in a Session with us?

A Behind-the-Scenes Look at Our Training System

A typical session with us—warm-up, main lifts, speed/conditioning, cool down.

Curious about what sets us apart? A training session at our facility is more than a workout—it’s a personalized, science-driven experience designed to elevate your performance and provide you with a specific program helping you on your fitness journey. Whether you’re an athlete or an everyday fitness enthusiast, we tailor each session to your goals. Let’s take you behind the scenes for a typical session, from warm-up to cool-down, to reveal the process and spark your interest.

The Warm-Up: Setting the Stage

Every session begins with a dynamic warm-up, preparing your body for action while preventing injuries. Here’s what to expect:

• Mobility Assessment Observation: Your coach starts with a quick check of your movement patterns, ensuring joints and muscles are ready. This might include a hip mobility test or shoulder rotation evaluation.

• Dynamic Stretching: Guided stretches like leg swings, arm circles, and lunges with a twist activate key muscle groups.

• Light Activation Drills/Exercises: Low-intensity exercises, such as bodyweight squats or lateral steps, boost blood flow and prime your nervous system. This takes about 10 minutes, laying a solid foundation.

This warm-up, overseen by our integrated physical therapy team, ensures you’re loose, focused, and injury-free.

The Main Exercises: Strength and Precision

The core of your session focuses on strength training, customized to your sport or activity. Here’s how it unfolds:

• Variable Resistance Training: You’ll perform exercises like squats, bench presses, or deadlifts with appropriate weights and proper form.

• Functional Movements: Exercises mimic real-world actions—think rotational throws for baseball or lateral hops for basketball—enhancing sport-specific power.

• Coach-Led Form Correction: Your trainer provides real-time feedback, adjusting your posture and/or form to maximize results. Data from our progress tracking tools guides the intensity, ensuring you’re challenged but safe.

• Duration and Intensity: This block scales to your level, with rest intervals tailored to your needs—shorter for athletes, longer for beginners.

The precision of this phase, backed by our data-driven approach, builds strength that translates to your goals.

Speed and Conditioning: Sport-Specific Boost

Depending on your sport or activity, this optional segment hones speed, agility, or endurance:

• Sport-Tailored Drills: A football player might do sprint intervals, while a tennis enthusiast works on lateral quickness with shuttle runs. A high school swimmer may work on explosive push off drills to improve their start time.

• High-Intensity Intervals: Short bursts of effort, like 10-20-second sprints followed by rest, boost cardiovascular fitness and customize the program for your specific energy system needs. Our coaches adjust based on your sport’s demands, tracked via heart rate monitors.

This phase ensures athletes gain a competitive edge, while others can opt for general conditioning.

The Cool-Down: Recovery Begins

The session ends with a cool-down, promoting recovery and flexibility:

• Stretching: Guided stretches for hamstrings, quads, and shoulders release tension. A 40-year-old client reduced post-workout soreness by 50% with consistent cool-downs.

• Mobility Work: Foam rolling or light yoga poses, improve range of motion. A golfer increased their swing rotation by 10 degrees in a month.

• Breathing Exercises: Deep breathing calms your nervous system, aiding recovery. This 5-10 minute phase leaves you refreshed and ready for the day.

Our cool-down integrates with recovery tools like massage guns or red-light therapy, available post-session.

What Makes Us Unique

Each session is a blend of expert coaching, personalized programming, and cutting-edge tools. Our coaches, trainers, and physical therapists monitor progress, adjusting plans to prevent injuries and optimize results. Whether you’re a youth athlete or an adult seeking fitness, you’ll leave with measurable gains and a clear path forward. A recent client, a 35-year-old teacher, increased their deadlift by 30% in three months, crediting the structured sessions.

With us, a training session is a journey of growth, guided by science and support. From the warm-up’s mobility focus to the cool-down’s recovery emphasis, every step is designed to get you results. Ready to see what a session can do for you? Join us and experience the difference today.

How We Help You Reach Peak Performance

Elite athletes in the NFL, MLB, NBA, and the Olympics share a common goal: peak performance. We’ve developed cutting-edge training methods that power these professionals to excel. Our integrated physical therapy department enhances these methods, ensuring optimal recovery and injury prevention. Here’s how our professional-grade training, combined with expert physical therapy, delivers transformative results for everyone, from elite athletes to everyday clients.

Our Elite Training Methods

Our training philosophy is built on science, precision, and adaptability, tailored to meet the demands of high-performance athletes. Key components include:

• Variable Resistance and High-Intensity Functional Workouts: Our programs emphasize movements that mirror real-world athletic demands, enhancing power, agility, and endurance.
• Personalized Recovery Protocols: Elite athletes rely on optimized recovery to stay at their best. We integrate advanced recovery techniques mobility work, and nutrition guidance.
• Data-Driven Progress Tracking: We use real-time metrics to monitor performance, ensuring every session pushes athletes closer to their goals.

These methods have powered NFL players to dominate on the field, MLB stars to swing with precision, NBA athletes to outlast opponents, and Olympians to shatter records.

The Role of our Physical Therapy Department

Our in-house physical therapy department is a game-changer, seamlessly integrated into our training programs to support athletes and clients at every level. Here’s how it makes a difference:

Injury Prevention and Rehabilitation: Our physical therapists work closely with trainers to design programs that strengthen vulnerable areas and correct movement patterns, reducing injury risk. For injured clients, we offer tailored rehab plans to ensure a safe return to training.

Mobility and Flexibility Enhancement: Using techniques like manual therapy, dry needling, and corrective exercises, our therapists improve joint mobility and muscle flexibility, critical for both performance and longevity.

Individualized Recovery Plans: Post-workout recovery is optimized with therapies such as soft tissue massage, cupping, and personalized stretching routines, helping clients recover faster and train harder.

Holistic Approach: Our therapists collaborate with coaches to align physical therapy with training goals, ensuring every client moves efficiently and pain-free.

This integration allows NFL athletes to maintain peak condition, helps MLB players recover from repetitive strain, and enables Olympians to fine-tune their biomechanics.

Translating Pro Strategies for Everyday Clients

Our training and physical therapy aren’t just for pros—they’re for anyone striving to be their best. Here’s how our elite methods benefit youth and adult clients:

For Youth Athletes

Young athletes dream of going pro, and our approach builds a strong foundation:

• Injury Prevention: Variable resistance and physical therapy assessments reduce strain on growing joints, ensuring safe training. Our therapists teach proper form to prevent overuse injuries.
• Skill Development: Functional workouts, paired with therapy-driven mobility drills, improve coordination and agility, giving kids an edge in sports like soccer or basketball.
• Confidence Building: Data-driven feedback and therapy support show measurable progress, motivating kids to stay committed.

For example, a 14-year-old baseball player using our methods and physical therapy improved their sprint speed by 5% in 6 weeks and 2 inches in their vertical jump, with their trainer customizing training protocols and therapists correcting hip imbalances to boost performance.

For Adult Clients

Adults, whether weekend warriors or fitness enthusiasts, benefit from pro-level principles:

• Efficient Workouts: High-intensity sessions deliver maximum results in less time, with physical therapy ensuring proper recovery for busy schedules.
• Joint-Friendly Strength Gains: Variable resistance and therapy interventions like corrective exercises allow adults to build muscle without joint wear-and-tear, ideal for aging bodies.
• Customized Goals: From weight loss to marathon prep, our programs and therapy plans adapt to individual needs, addressing issues like chronic pain or poor posture.

One of our adult clients, a 55-year-old marathon runner who used our Olympic-inspired endurance and strength protocols as well as physical therapy to address knee pain, shaving 10 minutes off his personal best while staying injury-free.

The Difference: Crossover Benefits

Our seamless blend of professional training and physical therapy sets us apart. Our trainers and therapists, many with experience working with elite athletes, bring that expertise to every session. Whether it’s a teenager building explosive power or an adult reclaiming vitality, our methods are scalable and effective. We focus on:

• Universal Principles: Strength, mobility, and recovery, enhanced by physical therapy, are critical for all athletes, pro or amateur.
• Tailored Coaching and Therapy: Every client gets a personalized plan, combining training science and therapeutic interventions.
• Community Motivation: Our group sessions foster a team-like atmosphere, inspired by the camaraderie of pro sports.

Real Results, Real Impact

Our track record speaks for itself, we can help you too.

We believe everyone can train like a pro. Our methods, honed by NFL, MLB, NBA, and Olympic athletes, combined with our expert physical therapy department, unlock peak performance for all. Whether you’re a youth athlete chasing a scholarship, an adult aiming for a personal best, or someone seeking pain-free movement, our proven strategies and therapeutic support will get you there. Ready to elevate your game? Join us and train like a champion today.

I just tore my ACL what do I need to know before surgery?

If you are reading this and you tore your ACL, you have my deepest condolences. You are in for a long journey to get back to doing everything you want to do.

However, there is good news!

Your outcome is ultimately in your hands. Picking your surgeon (I have one that I highly recommend), picking your therapist (I also know of a great PT), and then prepping yourself before surgery all play a big part in your short- and long-term outcome. Then there is prehabiliating your knee for surgery. Nowadays surgeons want patients to wait a few weeks to have surgery, therefore there are things you can do to set yourself up for success early on. Properly prehabbing your knee includes decreasing swelling in your joint, getting the quadriceps (thigh) muscle to fire, regaining range of motion, and if possible get to be able to walk normal.

First, you need to work on decreasing swelling in your knee joint. This can be done many ways. The RICE method is used. RICE stand for Rest Ice Compress and Elevate. Lay on your back prop your leg up above your heart, have some compression on the joint and ice it down. 20' at a time multiple times a day if possible. Next, is getting your thigh muscle to be able to squeeze again. This is pretty simple, sit with your knee straight and start squeezing your thigh. Try to hold for 5 s and do 30 or more repetitions. This needs to be done several times a day. After that regaining full motion (if possible) is a must. If you have the motion walking into surgery, it will be easier getting it after surgery. You can work on bending your knee by riding a stationary bike and then doing heel slides. (insert picture of heel slide) Getting the knee straight is important too. you can do this by stretching your hamstrings and calf (insert picture here). Lastly being able to walk normal is important before surgery as it will be easier to relearn how to walk after surgery.

This was just a brief overview of prehabbing a knee before surgery. I discussed the most general ways I do prehab. If you have questions or have anxiety about doing these recommendations on your own, I recommend you call and get an appointment with us. This way your interventions will be specifically tailored to you.

The next biggest piece of information you need to know is graft selection. Each graft has pros and cons to them. I'm going to discuss those next.

Bone Patellar Tendon Bone Autograft (BTB)

As I am writing this blog post the BTB Autograft is the best graft if you are wanting to return to competitive high level sports. This is because the graft becomes stable faster than the other grafts. This is due to how the graft is harvested and then prepared and put into the knee. Both ends of the graft have bone on them and that heals faster with the bone tunnel that is made in your knee. There are some cons to this graft type. The 1st is quad strength takes a little longer to return and the other is potential of discomfort with kneeling onto the knee.

Hamstring Autograft

The hamstring autograft is great for individuals who are still active but are also not looking to return to high level sports quickly. The surgeon harvests the semitendinosus muscle of the involved knee. The pros of this graft type is that the patient is able to get quad strength back faster and there is much less risk of pain in the front of the knee. There is also less scars on the front of the knee with this approach. How this graft is prepared by the surgical staff also plays a factor in long term stability of the knee. A double bundled graft provides more stability than a single bundled graft. The cons of this type of graft are that there is more muscle pain in the hamstring earlier on, there will always be weakness in the hamstring that was harvested by the surgeon.

Quad Tendon Autograft (QT)

The QT autograft is the new kid on the block. Because of that there is overall less data on it. However, what is out is quite promising. From a stability standpoint this graft provides the same amount as the BTB autograft with less donor site pain. (Donor site is where the surgeon harvests the graft). Also, it gets better functional outcomes than the hamstring autograft. It also has a larger graft diameter. If you are looking to get back into high level sports, this is a solid option as well.

Cadaver allograft

These are used in patients usually older than 35 and are more sedentary. The pro of this graft is that there are no donor site pains you have to worry about. Cons include risk of body rejection, slower graft healing, If you are wanting to become more active or return to a high level of physical activity, I do not recommend getting this graft.

Ultimately the best graft for you depends on your age, activity level you want to return to, and other issues in the knee. Generally speaking, if you are young and want to get back to a high level of activity, I’d go with a BTB or QT autograft. If you are a little older in age and want to stay fit for general health, then a HS graft is a good choice. Lastly if you want to just have function on a day-to-day basis and don’t care about running or jumping then a cadaver is probably your best bet.

As a patient you must be well informed to make the best decision for your future health. Not every surgeon or physical therapist is created equal. If you want to get a different graft than what the surgeon is recommending based on YOUR activity goals, I would hear their reasoning for their choice first. Then I would recommend reiterating what your goals are and then see if they change their mind. Again, you get to choose who operates on you.

Anderson AF, Snyder RB, Lipscomb AB Jr. Anterior cruciate ligament reconstruction. A prospective randomized study of three surgical methods. Am J Sports Med. 2001 May-Jun;29(3):272-9. doi: 10.1177/03635465010290030201. PMID: 11394593.

Mouarbes D, Menetrey J, Marot V, Courtot L, Berard E, Cavaignac E. Anterior Cruciate Ligament Reconstruction: A Systematic Review and Meta-analysis of Outcomes for Quadriceps Tendon Autograft Versus Bone-Patellar Tendon-Bone and Hamstring-Tendon Autografts. Am J Sports Med. 2019 Dec;47(14):3531-3540. doi: 10.1177/0363546518825340. Epub 2019 Feb 21. PMID: 30790526.

Nyland J, Collis P, Huffstutler A, Sachdeva S, Spears JR, Greene J, Caborn DNM. Quadriceps tendon autograft ACL reconstruction has less pivot shift laxity and lower failure rates than hamstring tendon autografts. Knee Surg Sports Traumatol Arthrosc. 2020 Feb;28(2):509-518. doi: 10.1007/s00167-019-05720-y. Epub 2019 Sep 19. PMID: 31538227.

Mo Z, Li D, Yang B, Tang S. Comparative Efficacy of Graft Options in Anterior Cruciate Ligament Reconstruction: A Systematic Review and Network Meta-Analysis. Arthrosc Sports Med Rehabil. 2020 Sep 25;2(5):e645-e654. doi: 10.1016/j.asmr.2020.05.007. PMID: 33135006; PMCID: PMC7588648.

Thaunat M, Fayard JM, Sonnery-Cottet B. Hamstring tendons or bone-patellar tendon-bone graft for anterior cruciate ligament reconstruction? Orthop Traumatol Surg Res. 2019 Feb;105(1S):S89-S94. doi: 10.1016/j.otsr.2018.05.014. Epub 2018 Aug 18. PMID: 30130660.

Keto and Pure-Protein Meal Diets for Athletes?

We’ve all come across them before. The guy pounding back a huge protein shake on a belly full of scrambled eggs and bacon. The girl heading home from an intense game or practice only to feast upon nothing but chicken breasts and grass-fed beef for the rest of the day. The pure-protein athletes.

This protein obsession has a foundation in nutritional science. It’s very well known that serious athletes in serious athletic training need more daily protein than non-athletes. This means more protein in pre- and post-workout meals, but more protein during the rest of the day as well, as the body is in a constant state of repair from intense workout sessions. But for those who think that protein is the only macronutrient needed to sustain optimal performance—and that the more protein you eat, the faster you will grow lean muscle tissue—you are strongly mistaken.

While protein is a definite must for the athlete, your post-workout recovery meal, along with all the other meals you take in throughout the day, must contain far more than just protein.

Pure-protein meals and ketogenic diets—which contain lots of protein and fat but little to no carbohydrates—are “out” for athletes. Let’s take a look at why too much protein can actually hinder you from achieving your athletic performance goals.

The Body Can Only Use So Much Protein At Once

First, it’s important to remember that your body can only use so much protein in any given day. So many athletes get hooked on the idea that the more protein they consume, the more muscle they will build.

Not so.

The human body can only generate (create) a certain amount of muscle tissue at a given time—any protein consumed over and beyond the body’s muscle-building requirements will simply get used for energy or converted into body fat.

Yes, you read that correctly: excess protein can be stored in the body as fat. It’s testament to the adaptability of the human body to survive in any nutritional circumstance.

Protein then becomes a very expensive source of fuel, because it takes the body great effort to break it down into usable glucose for energy. You will be far better off simply eating more carbohydrates for glucose after your protein needs are met for the day. Your body is going to figure out a way to get glucose—whether it has to create it laboriously from protein or not—so you might as well give your body what it needs.

Too Much Protein Places Strain on the Body

The second reason why athletes should avoid protein-only meals and ketogenic diet plans is because consuming too much protein places a lot of strain on the body.

It is not uncommon to see athletes taking upwards of 2 grams of protein per pound of body weight per day (that’s 300 g of protein for a 150-lb athlete, equivalent to eating 7 chicken breasts), with all the protein shakes, eggs, and chicken breasts they consume—and this is just plain overkill.

Now, if you are an athlete training for a performance goal you do need more protein per day, and a higher protein intake is definitely acceptable. But consuming way too much protein will place a lot of strain on your kidneys, may lead to dehydration (not great for athletic performance), and won’t make you feel very good in general.

While you do have to consume a very high amount of protein for it to be truly harmful for your body, if you are eating a protein-only diet you will come close to doing so. There’s really no benefit to ever taking protein up to 2 grams per pound of bodyweight—or even close to that—so no one should be regularly consuming this much protein.

High-Protein Diets Can Cause pH Imbalances

Another issue that can arise from too much protein in the diet is potential pH imbalance. Foods can either raise or lower your body’s pH levels, based on the mineral content of the food consumed. In order for the body to function optimally, you need to avoid being in a very acidic state (very low pH). Low pH is not only harmful to athletic performance but can also set you up for serious health concerns, such as bone loss, high blood pressure, suppressed immune system function, and increased risk of vascular and cardiac damage, to name a few.

Adding some alkaline foods (high-pH foods) into your diet—like fresh fruits and vegetables—will help to keep your body in better overall balance so that you can sidestep these pH problems.

Carbs and Fats Are Fuel

Now that we’ve established that too much protein is unnecessary and potentially harmful for your body, let’s talk about the role that carbohydrates and fats play in the diet: they are fuel for your body! As an athlete in training, you need fuel (and the right kind of fuel) to perform your best—and protein is simply a very bad, inefficient energy source.

Picture it like this: you’re a luxury car. You’re getting prepared to hit the road for a long day of high-speed driving. Would you put low-grade gas in your engine? Of course not! You want the best performance possible, and to be able to drive for a long time before stopping to refuel.

If you are an athlete consuming protein alone, you’re using low-grade fuel. Carbs and fats provide high-grade fuel, so they need to be added into your diet. Carbohydrates provide a faster fuel source that can be used immediately for intense exercise (think sprints and weightlifting), and fats provide a longer-lasting fuel source that can be used for longer periods of time (think running long distances or lasting a full game). Both are key to athletic success.

Balance is the Key to an Athlete's Diet

Finally, remember that each of the three macronutrients—proteins, carbs, and dietary fats—will also provide certain vitamins and minerals that you must be taking in if you want to experience optimal health.

While performing great is one thing, achieving excellent health should also be a priority in any diet. If your diet lacks balance, you could be risking vitamin or mineral deficiencies, which could set you up for longer-term health problems and serious issues that would make training virtually impossible.

So, avoid a protein-only diet. Pure-protein meals and ketogenic diets are OUT for athletes—and balanced nutrition is IN.

Make sure that you are making healthy food choices and getting the most from the meals you’re eating, so that you can perform optimally and see great post-workout recovery!

New fitness gear evaluation!

 

Came across this company - www.borntough.com.  Looking forward to evaluating their product line.  Def want to try the Born Tough Air Pro™ T-Shirt For Men Grey Camo!

Looks like some pretty cool gear, and hopefully durable! 

  https://www.elitesports.com/collections/brazilian-jiu-jitsu-bjj-nogi-rash-guards

 https://www.borntough.com/collections/mens-workout-shorts

Check back for an update!

Greg

Your Immune System & Nutrients That Support It!

In January of 2020, “A Review of Micronutrients and the Immune System—Working in Harmony to Reduce the Risk of Infection” was published in the online peer review journal Nutrients. How prophetic that such a review would turn out to be critical three months later, with the worldwide onset of the pandemic—Covid-19.

Researchers from the Linus Pauling Institute, Department of Biochemistry and Biophysics, Oregon State University and Bayer Consumer Care AG in Switzerland, comment in the Review that, “immune support by micronutrients is historically based on vitamin C deficiency and supplementation in scurvy in early times.”

Scurvy, a disease caused by vitamin C deficiency, causes swollen, bleeding gums, opening of previously healed wounds, weakness, feeling tired, with sore arms and legs- along with decreased red blood cells, changes to hair, and bleeding from the skin may also occur.

In 1753, researcher James Lind used three different diet approaches with men suffering from scurvy to determine that citrus fruits—higher in vitamin C- provided a solution to this condition.

In addition to vitamin C, vitamins A, D, E, B6, B12, and folate, along with minerals zinc, iron, copper, selenium, and magnesium also play vital, synergistic roles at every stage of the immune response.

Our immune defense system is composed of elaborate components, which provide physical and biochemical barriers, specialized immune cells, and antibodies that challenge and attack an invading pathogen.

The first line of defense is called the innate immune response—characterized by a challenge by the skin, hair, and mucus membranes to provide a barrier into the body. In other words, limit access points of entry.

From there, it’s the job of biochemical attackers—leukocytes such as neutrophils, natural killer (NK) cells, and macrophages—to identify “non-self” molecules to open fire and destroy the invader, which is marked as an antigen. Cytokines (involved in cell signaling), then repair any damage.

That’s followed by a second wave of attackers, T & B cells, which is the phase of the immune response characterized as adaptive immunity—that remembers the invader and coordinates a joint response.

The researchers from Oregon State and Bayer AG provide an excellent overview, “of the known mechanisms of micronutrients that are fundamental to immune function,” and how inadequate intake might affect risk to infection. Here are few of the impacts of specific immune modulating nutrients.

Vitamin A—important for intestinal immune response, thus supporting the gut barrier; carotenoids (either provitamin A or non-provitamin A) have immunoregulatory actions.

Vitamin D—calcitriol (a form of vitamin D3) regulates antimicrobial proteins responsible for modifying intestinal microbiota to a healthier composition and supporting the gut barrier, as well as, protecting the lungs against infection.

Vitamin C—promotes collagen synthesis and protects cell membranes from damage caused by free radicals, thus supporting integrity of epithelial barriers.

Vitamin E—protects cell membranes from damage caused by free radicals and support the integrity of epithelial barriers.

Vitamins B6, B12, Folate—involved in intestinal immune regulation (e.g., by mediating lymphocyte migration into the intestine) in the case of vitamin B6, while folate is essential for the survival of regulatory T cells in the small intestine. Human gut microbes use vitamin B12, as a cofactor for metabolic pathways, thus supporting the gut barrier. Folate is also important for sufficient antibody response to antigens.

Iron—essential for differentiation and growth of epithelial tissue.

Zinc—helps maintain integrity of skin and mucosal membrane (e.g., cofactor for metalloenzymes required for cell membrane repair); important in maintaining immune tolerance (i.e., the ability to recognize “self” from “non-self”).

Copper—role in functions of macrophages, neutrophils, and monocytes; enhances NK cell activity.

Selenium—helps to maintain antibody levels.

Magnesium—cofactor of enzymes of nucleic acid metabolism and stabilizes structure of nucleic acids; involved in DNA replication and repair; roles in antigen binding to macrophages; regulates leukocyte activation; involved in the regulation of apoptosis (programed cell death).

Please keep in mind that each nutrient listed has additional immune support benefits, which are beyond the scope of this column. Nor are nutrient requirements listed, since that must depend on guidance from your physician.

What you can see, is the need to have a healthy eating plan and the support of a good multi-vitamin/mineral formula, as main components of your immune support plan—adding various forms of daily exercise to round out the mix.

Yours in health,
Greg
www.gregdirenzo.com

5 Good Foods for Getting Quality Protein

Proteins are among the key nutrients we need to survive and be healthy. They play an important role in the body’s metabolic and digestive processes. For one thing, during the metabolic process, they break down into essential amino acids which provide the body with the energy it needs to perform tasks and necessary functions. Protein is an important building block of bones, muscles, cartilage, skin, and blood. It also helps produce essential enzymes, hormones, and other body chemicals. Here is a list of five of the top foods for obtaining protein:

1. Chicken- Easily prepared by grilling or baking. Excellent source of protein, and low in fat
2. Salmon- Low in calories and saturated fat, yet high in protein, and the health-promoting fat, omega-3 essential fatty acids
3. Eggs- Cheap way to get lean protein. One egg contains 6 grams of high-quality protein and all 9 essential amino acids and only 1.5 grams of saturated fats. Contrary to previous belief, moderate consumption of eggs does not have a negative impact on cholesterol.
4. Yellow Tail - One four-ounce filet of this slightly oily fish has a potent 34 grams of protein for 212 calories. How does that compare to chicken breast? The same amount (4 oz) has 26 grams of protein and 110 calories.
5. Greek yogurt- Great for vegetarians with more protein than the average American yogurt. Since it is strained, the protein content is concentrated, providing an average of 20g per cup as opposed to 8g per cup for the American style.

Interested in a protein supplement? Check out our supplement partner - dotFIT! 

Yours in health,
Greg
www.gregdirenzo.com