Systematically combine proteins, fiber, and healthy fats at every meal and snack to stabilize energy, prolong satiety, and optimize muscle recovery throughout the day.

noli's read

Steph Grasso’s approach of combining these three nutritional pillars is solidly validated by science for maintaining stable vitality. A meta-analysis published in the American Journal of Clinical Nutrition (Leidy et al., 2015) confirms that protein-rich meals increase satiety and help regulate the postprandial glycemic response. Likewise, an extensive systematic review in The Lancet (Reynolds et al., 2019) demonstrates that fiber from whole grains (such as farro or quinoa) slows digestion, thereby preventing energy slumps. Regarding recovery, a position stand from the International Society of Sports Nutrition (Jäger et al., 2017) supports that regular protein distribution throughout the day (such as spreading intake from breakfast to dinner) optimizes the maintenance of muscle mass. Finally, for salmon, a meta-analysis in the journal Nutrients (Li et al., 2014) validates the protective and soothing effect of omega-3s on the body. The only caveat concerns industrial protein coffee, whose added syrups can sometimes mitigate the sought-after benefits for energy stability.

the sources

1. 1Morton RW, Murphy KT, McKellar SR, et al. 2018
2. 2Leidy HJ, Clifton PM, Astrup A, et al. 2015
3. 3Reynolds A et al. 2019
4. 4Jovanovski E et al. 2019