5 Things Your Mother Should Have Told You About Snacking


When we’re trying to get – or stay – in shape, it’s tempting to cut out snacks.

That’s just wrong.

Surprisingly, snacks are an important part of a healthy diet. Used wisely, they can help ensure you reach your fitness goals and maintain your optimal weight. It takes a lot of willpower to meet your fitness and weight-loss goals, and snacks are a surprisingly important ally. Just in case you didn’t catch them all growing up, here are several facts you may or may not have learned from Mom about how to snack.

1. Snacks help your energy pick up. Dreading the 3 o’clock slump? Be sure to stock some healthy snacks to renew your mid-day fuel. One quick snack can give you the same boost as that grande latte or can of energy drink, but with the added benefit of nutrients you need.

2. Snacks meet important nutrient requirements. It is unlikely you are getting all the fruit and vegetable vitamins you need in only three meals each day. By sneaking in some more during a mid-morning, late-afternoon, and even late-night snack, you are increasing your chances of maximizing your nutrient intake.

3. Snacks help athletes meet their increased caloric requirement. Whether training or bulking up for an event, many athletes need a larger number of calories than they can consume during meals. Get an edge on your diet with extra snacks. Many trainers recommend eating every two or three hours for maximum benefit.

4. Snacks can be so much more than a cookie. It’s important to choose snacks wisely to get the most of these important calories. Be careful to read labels carefully and select real, nutrient-dense food. Stay away from processed lunchmeats and prepackaged cookies, crackers, and chips. Instead focus on fresh fruits and veggies, high fiber foods, and protein. Purchase fresh produce and nuts in bulk and portion them out into baggies or small containers for quick grab-and-go bites you can feel good about.

5. Snacks of 200 calories or less help maintain a healthy weight. Snack this size offer all these benefits while helping to reduce the number of calories consumed in the next meal. They actually protect against overeating.

There are many ways to enjoy satisfying 200 calorie snacks.

  • Delicious protein bar.
  • Raw fruits and vegetables with nut butter or hummus.
  • Berries and Greek yogurt. Sliced cheese with lean meat.
  • Applesauce and granola.
  • Baked sweet potato with cottage cheese.
  • Melon with crumbled feta cheese.
  • Whole grain toast with nut butter and honey.
  • Roasted chickpeas.
  • Wasabi peas.
  • Dried fruit.
  • Black beans and guacamole.
  • Slicked chicken with cucumber and Greek yogurt.
  • Small avocado with salsa.
  • Cucumber, cherry tomatoes, and red onion with feta cheese and drizzled olive oil.
  • Air-popped popcorn and apple slices.
  • Mixed berries with honey or yogurt.
  • Dark chocolate chips with cherries, dried bananas, or berries.
  • Pineapple cubes with shaved coconut.

Looking for protein bar that’s around 200 calories? Check out our range of great tasting LS Promax bars and see how function meets flavor.

Count Them: 6 Facts About Sleep That Make You Stronger


There isn’t an athlete alive that hasn’t felt tired from time to time. Even if you aren’t overtraining, you likely experience occasional fatigue not only from your exercise routine, but also from the demands of your busy life.
There has never been a more important time to prioritize the healthy habit of sleep.
Every bit as important as diet and exercise, a regular seven or more hours of deep sleep is critical to long-term health. Doctors, psychologists, sports trainers, and coaches are jumping on the sleep bandwagon, prescribing sleep for optimal achievement. Not convinced?
Here are just six critical functions of your nightly rest.

Sleep Benefits You Need to Achieve

1. Deep sleep repairs heart and blood vessels. While you rest, your body protects you against the long-term damage of cardiovascular disease and stroke. This important repair work to your heart and blood vessels can only occur during sleep. Those who get less than six hours a night have a much higher risk of heart attack or stroke.

2. Deep sleep regulates appetite and metabolism. Each night, your body takes advantage of your sleeping hours to re-regulate your hormones, including those that control hunger. As a result, you will experience less hunger and feel satisfied sooner. Also, sleep restores a healthy metabolism, so you will more efficiently use the calories you do consume and put on less weight overall.

3. Deep sleep manages growth hormone. Not just for children and teens, growth hormone is key to adult long-term health. Your body uses this hormone to rebuild muscle tissue and bone, helping you heal faster, exercise safer, and live longer. You need this to repair damage done daily during workout and regular wear-and-tear.

4. Deep sleep minimizes inflammatory proteins. Guard against the aches and pains of arthritis with restorative sleep. Those who sleep longer are at less risk of osteoarthritis, and even chronic inflammatory arthritis sufferers experience a decrease in symptoms with more sleep.

5. Deep sleep maximizes the immune system. During sleep, your immune system is strengthened and restored, helping you fight off common illnesses and protecting you against disease. Conversely, those who sleep less than seven hours each night experience fewer sick days and are more prone to serious disease and disability.

6. Deep sleep improves brain function. One of the most critical of all sleep benefits is the tremendous renewal of mental ability. During sleep, your brain builds new pathways to work more efficiently, while memories are organized effectively for better recall later. This results in faster reaction time, better decision-making skills, less stress, and heightened sense of confidence during the day. This may be why athletes who sleep close to ten hours on a regular basis overcome obstacles and achieve their goals faster.

These are just a few of the powerful benefits of regular restorative sleep. Be sure to schedule seven to ten hours each night to ensure you are maximizing your health and making the most of every waking hour.

10 Reasons to Start Running


Picture it: you wake up, get dressed, grab an energy bar, and head out into the early morning light. Your purpose—running. Running is, by far, one of the most popular forms of exercise today. When you run, you can get your heart rate up quickly, helping you burn calories. Over time, your body will build up more stamina, and you will be able to run even longer distances. Running and fitness go hand-in-hand. However, if you are new to the world of running, it can seem a little intimidating. Here are 10 reasons why you should add running to your daily exercise routine.

1.      Fewer doctor visits — When you are physically active, especially an intense activity like running, you lower your chances of developing breast and/or colon cancer. It can also help lower your blood pressure with just a few weeks of regular running.

2.      Longer life — Runners have shown to have a longer life span than those who don’t actively run. They also tend to have fewer disabilities.

3.      Burn, baby, burn — Running is one of the best ways to burn calories fast. A person who weighs around 150-160 pounds can burn up to 800 calories in an hour.

4.      No limits — Unlike other exercises that require special equipment and locations, as long as you have a good pair of running shoes, you can run anywhere and anytime. Not only do you have freedom, you can also save lots of money on expensive gym memberships and equipment.

5.      Mental health — Regular exercise, such as running, can keep you mentally fit, as well as physically fit, even reducing signs of dementia as you get older.

6.      Be social — Running is a great way to meet new people. Whether you join a gym or just run at the park, you will find lots of other runners along the way.

7.      Bring a pet — Running is a great way to spend some quality time with your dog. It’s also a great way to make sure your furry friend gets his exercise, too!

8.      All weather — With running, you can run outside when it’s beautiful weather, and when the weather is yucky, you can hit the treadmill. You will never have to miss a running session due to the weather, because it is such a versatile exercise.

9.      Keep calm — Running has been shown to boost the levels of serotonin in your brain, which helps keep you feeling relaxed and calm.

10.  A good night’s sleep — Running, like other exercises, helps you to get a more restful sleep at night, which means you will wake up feeling refreshed and ready to face the world.

Now that you have more than enough reasons to start running, go ahead and put on your running shoes—it’s time for you to hit the road to a long and healthy life.

To learn more about the benefits of running, and how our bars can help fuel your body before and after a long run, contact us at Promax Nutrition.

Blueberry Lemon Yogurt Parfait – #MAXMunchies


Either for breakfast, late night snack or for quick bite on-the-go, this simple #MAXMunchies recipe is a MUST TRY! Doer Kim Hoeltje used our Lemon Bar to whip this delicious treat.


  • 1 Lemon Promax Bar
  • 1/2 cup Blueberry Yogurt
  • 1/2 cup favorite cereal
  • 1/4 – 1/2 cup fresh blueberries


  1. Chop bar into small pieces
  2. Layer yogurt, cereal, blueberries and bar
  3. Enjoy!

**Works great with all flavors of bars and yogurt! Try different fruit and cereal or even add some granola, chocolate chips or nuts!


Try out this #MAXMunchies recipe on your own and share your pictures on our Facebook, Twitter,Tumblr or Instagram.

Don’t forget the Original Promax Lemon Bar!

Fitness and Nutrition Myths Debunked

Fitness Coaching

Good nutrition and fitness go hand-in-hand. You can’t have one without the other. However, there are so many untruths out there that it can be hard to sort the fact from the fiction. One person might tell you that you have to exercise every day to see results. Another may say that you only need to exercise a couple of times each week. Someone might say that you need to eat five balanced meals every day, while another might encourage a special diet with a workout bar thrown in here and there. So, how do you figure out what is and isn’t true about nutrition and fitness? Here are some common myths you might run across, and the truth behind each one:

– Never eat right after a workout — This myth has people believing that eating immediately following a workout only adds unnecessary calories. However, the truth is that your body needs to be refueled after a hard workout. You can even improve your body’s composition by fueling it with the right nutrition within 30 minutes of a workout. This is where a protein bar can come in handy.

– Never eat carbs — The truth is that all carbs are NOT bad. Yes, there are bad carbs out there, but carbs actually give us energy. You just have to choose the right carbs, such as the ones found in whole grains, fruits, and veggies.

– Avoid eating before a workout — Yet another myth that hurts more than it helps. Just as your body needs fuel after a workout, it needs fuel to get through the workout. So, get your snack on before you hit the gym—just make sure it’s a healthy, fueling snack, such as one of our workout bars.

– Avoid in-between meal snacks — This myth can be particularly misleading. Yes, eating too much can work against you on your journey to fitness. However, eating 5-6 small, healthy meals every day is actually a good thing. The constant source of fuel keeps your metabolism running at full steam, as well as keeps your blood sugar at the perfect level. Just make sure you choose well-balanced meals and snacks.

– Eating as little as possible will help you lose weight — Here is another harmful myth that many people fall victim to—the myth of starvation. Sure, you can starve your body, and you may even see a few minor results. But then your body realizes that it’s starving. So, instead of burning more calories, it goes into starvation mode, which means your metabolism is barely running as your body tries to conserve all fuel and energy. Eating right is the key to losing weight and getting fit.

– As long as you work out, you can eat what you want — While it would be great if this myth was true, the fact is that if you want the best results, then you need to use the best fuel—in this case, proper nutrition. So, cut out the junk food, exercise, and give yourself an occasional “cheat,” now and then, to keep the cravings at bay.

To learn more about fitness and nutrition, contact us today at Promax Nutrition.

Muscle Building Tips for Beginning Bodybuilders

Young man lifting the barbell in the gym.

You’ve been hitting the weights. You’ve been doing the strength exercises. You’ve been eating your protein bars. But you’re still not building the muscle mass you want. What are you doing wrong? There are a lot of factors and decisions, both big and small, that can affect how much muscle your workout routine is adding to your body, and making just a couple of wrong choices can mean you’re putting in a whole lot of work and sweat for lackluster results. If you’re new to the world of bodybuilding and really want to add on some serious bulk, here are some workout tips that you might have forgotten about that could help you get the results you want:

Get lots of sleep – It may seem like serious bodybuilders are always active, but that’s hardly the case. Serious bodybuilders know that they need to get plenty of sleep every day to see real gains in their muscle mass. Your body does most of its growing and repairing while you’re asleep, meaning that if you’re not getting your 8 hours every night, your body isn’t being given the proper time to develop all that muscle you’ve been working so hard to build. If you’re serious about gaining muscle mass, remember that your sleep time is just as important as your workout time.

Perfect your form first – A lot of new bodybuilders want to get straight to the serious lifting and, in their rush to get results, they skip perfecting their basic form first. Learning proper lifting form may seem like a trivial detail, but it’s an important step in mastering the art of bodybuilding. If you don’t perfect your form first, you’ll develop bad habits that will not only be hard to break later, but that will lessen your results and possibly even lead to injury down the road. Don’t be in a rush to skip the basics. Work on your basic form for every exercise and muscle group and, once you’ve got them down, start worrying about your weight levels and other details. If you’re not sure what the basics are, do some research online to find tips and videos from the experts or look into hiring a personal trainer.

Take days off – Something a lot of beginning bodybuilders forget about is taking breaks between workout days. It may seem like hitting the weights every day will get you better results, but in fact it’s making your body more sore and tired, and probably reducing the results you’re getting from your workouts. Take a day off between workout days to recover, and you’ll be able to maximize your results for each workout.

Eat before and after your workout – Expert bodybuilders often meticulously plan their meals to get maximum results, but beginners don’t need to worry about that level of detail yet. What is important for beginners is to make sure to eat meals containing both protein and carbohydrates before and after workouts. This gives your body fuel for the workout itself, and energy to burn afterwards so that new muscle can be built.

For more workout tips and nutrition information, read our Promax Nutrition blog.


Maximize Your Nutrition with Fresh Recipes Using Protein Bars

protein bars, recipe

While working out and staying fit, it is important to get the protein you need. Your muscles depend on this vital nutrient to repair cells from workout and to build that critical lean body mass. So besides maximizing your protein in every meal, you carry protein bars with you for those frequent snacks.

But did you know that if you are using protein bars only for quick on-the-go snacks and post-workout pick-me-ups, you are missing out on so many opportunities to refuel while eating well. Today we’re sharing ten of our favorite ways to use protein bars in our daily diet.

1. Crumble protein bars over oatmeal or cereal. Your quick bowl of fiber each morning is heavy on carbs and light on the protein until you use protein bars to fill the gap. Add some fresh berries, swirl some maple syrup or honey over the top, and add crumbled protein bar on top to start your morning right.

2. Layer chopped protein bars with fresh fruit and Greek yogurt. For the ultimate satisfying breakfast with both taste and the protein you need, alternate layers of chopped bar, berries or jam, and Greek yogurt. You’ll be licking the parfait glass clean.

3. Smear with peanut butter or chocolate peanut butter. Grab your protein bar and smear peanut butter or better yet, chocolate peanut butter on it for a satisfying treat.

4. Kick up that salad with protein bar topping. A salad is an easy-out for group lunch or brown bags, but without protein you just aren’t satisfied. Top your next bowl of greens with chopped protein bar and stay right on track with your diet goals.

5. Snack on bars with fine cheese. Mid-afternoon means you’re ready for your tea and crumpets, er, protein bar. Make your mid-afternoon break more fulfilling with squares of sharp cheddar or goat cheese paired with your favorite protein bar.

6. Build a better trail mix. Chop up two protein bars and mix with dried fruit, chocolate chips, and shaved coconut for a delicious trail mix you will binge on. Hide it before the coworkers steal it.

7. Make a grown-up PB&J. Slice your protein bars thin vertically, and spread with nut butter and preserves. Just try not to lick your fingers in public.

8. Double dip them. Protein bars make decadent desserts, too. Dip bars in chocolate and let harden overnight for sweet late-night treats. If you can wait that long.

9. Create ice cream sandwiches to be proud of. Slice protein bars thin and spread with slightly-softened frozen yogurt or gelato. Separate each sandwich with wax paper and refreeze on baking sheets for a dessert to look forward to.

10. Bake in a cobbler. In a greased casserole dish, layer slices of apples, pears, and/or peaches. Sprinkle liberally with cinnamon, ginger, and brown sugar. Top with chopped protein bars and drizzle with melted butter. Bake at 375 degrees for thirty to forty-five minutes or until golden and bubbly.

If you’re in need of a recipe, check out our Pinterest #MAXMunchies board for some ideas. Have Promax recipe of your own? Contact us, let us know and we’ll feature it as our next Max Munchie!

8 Ways to Evaluate Your Overall Fitness


Whether you’re a beginner or a fitness trainer, it’s easy to slip up into bad habits. That’s why it’s important to regularly check your technique and motivations. Each season, ask yourself these questions to evaluate your progress. Remember, fitness is not just about how much you can bench press, how far you run, or how much you weigh. It’s a healthy lifestyle for the long haul. Check yourself today against these measurements for real success and make any needed changes.

1. Are you too competitive?
Does your fitness partner feel like you have to one-up him? Is your social media all about your latest time? No one likes a show-off, so keep your focus where it should be – achieve your goals, celebrate your success, and be ready to celebrate the achievements of others.

2. Do you focus on problems rather than progress?
On the flip side, let’s not be all negative, either. Do you look in the mirror and only see “problem areas”? Do you take time to celebrate your achievements? And do you refrain from badmouthing your body or your fitness to others? Instead, make note of your progress toward your goals and take satisfaction in the journey.

3. Are you pushing too much too soon?
There is a danger of over-fatigue, especially when you are just starting out. Be patient with your body and be sure to ease into any new routine. Rest well after workouts and be sure to refuel with a protein bar within thirty minutes to aid recovery.

4. Are you losing sight of your long-term goals?
There will be good days and bad days, and events come and go. Any one event, though, doesn’t make or break your long-term fitness. Keep watching for long-term progress and be patient during plateaus and set-backs. They don’t define you.

5. Are you inconsistent?
So when you keep that long-term goal in front of you, remember that progress is made up of small decisions. Keep going on those off-days, and your progress will be apparent soon.

6. Are you generally active?
Fitness isn’t just a run around the block then life on the couch. Increase your activity every chance you get and those small changes pay off. Enjoy active recreation on the weekend, and wear a pedometer during the work week to encourage more movement.

7. Do you neglect strength training?
Over time, the average adult loses critical muscle mass. That lean muscle is so important for recovery after workout and for burning calories throughout the day. Be sure to maintain strength-building exercises in your workout to guard against injury and weakness.

8. How is your diet?
It is so important to maintain a healthy diet to ensure your body gets the nutrients you need for an active lifestyle. Be sure you are getting the protein and vitamins you need for both your long-term health and weight loss goals.
Looking for a perfect protein bar as a workout aid, meal replacement or on-the-go snack? Check out the range of our great tasting Promax bars and see how function meets flavors.