This is a go-to breakfast when you want something warm, comforting, and easy to throw together. The crispy waffle paired with soft, cinnamon-sautéed apples makes it feel a little special without being complicated. It also happens to work really well as a pre-workout meal, especially on mornings you want something delicious and filling.

Manders go-to breakfast sandwich has been a staple for years for a reason. It’s quick, satisfying, and packed with carbs and protein to fuel busy mornings or pre-training sessions. A cinnamon raisin bagel, fluffy egg whites, melty cheese, crispy bacon, and a surprising touch of jam come together for a balanced breakfast that actually keeps you full.

Quick snacks don't have to be complicated. Coach Maggie's Protein Energy Bites use simple pantry staples and come together in minutes - no baking required. Make a batch and keep them in the fridge for whenever you need something to tide you over between meals.

Looking for a simple, flavorful breakfast? This shakshuka recipe is packed with protein, easy to customize, and perfect for meal prep. With eggs poached in a rich tomato sauce seasoned with cumin, paprika, and chili powder, this dish delivers 17g of protein and tons of flavor. Acacia shares her favorite easy version of this Maghrebi dish she grew up on.

Menopause can take a serious toll on mental health—thanks to shifting hormones, disrupted sleep, and all the life changes that come with it. In this post, we break down what’s really happening behind the mood swings and brain fog, plus how nutrition, movement, and mindset can help you feel more like yourself again.

Protein timing gets a lot of hype—but does it actually matter? In this blog, we cover the real science behind pre- and post-workout fueling, daily protein distribution, and common myths (like the dreaded anabolic window). Learn how to stop stressing about perfection and instead focus on consistency that supports recovery, performance, and muscle growth.

Acacia, Ryann, and Jess Gordon dive into the real meaning of food quality and how small, practical changes can upgrade your meals. From frozen veggies to “dinosaur time” spinach hacks, they break down budget-friendly swaps and myth-busting advice to help you fuel better without sacrificing enjoyment.

Acacia, Ryann, and Jess Gordon dive into the real meaning of food quality and how small, practical changes can upgrade your meals. From frozen veggies to “dinosaur time” spinach hacks, they break down budget-friendly swaps and myth-busting advice to help you fuel better without sacrificing enjoyment.

Protein intake and resistance training are both key to building muscle—but which one actually has the bigger impact? In this post, we break down the research and real-world factors that reveal where your focus should really be if you want to see results.

Feeling hungry while dieting or struggling to eat enough to fuel training? High-volume eating can help. Learn how to stretch your meals when you’re cutting—or sneak in more calories when your training demands it—without sacrificing satisfaction.

Let’s get one thing straight: snacks aren’t the enemy. If you’ve been conditioned to think snacking is something to “cut out” when trying to be healthy, we’ve got news for you: snacks aren’t just allowed. At Black Iron, we encourage them.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where Krissy, Amanda, and Ryann dive into the strategy behind event day nutrition as a follow up on last week’s fueling around training episode. If you’ve ever wondered what to eat before and during a big race, event, meet, or objective, this episode covers it all. We’ve taken the key points from the conversation and turned them into a clear, practical guide to help you fuel smarter to compete harder and stronger.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where Krissy, Amanda, and Ryann dive into the science and strategy behind pre-, intra-, and post-training nutrition. If you’ve ever wondered what to eat before a tough lift, how to fuel a long run, or why your recovery isn’t where it should be—this episode covers it all. We’ve taken the key points from the conversation and turned them into a clear, practical guide to help you fuel smarter and train stronger.

In this blog post, we’re breaking down the latest episode of Black Iron Radio, where we dive into one of the most talked-about (and misunderstood) topics in nutrition: protein. From how much you actually need to why the RDA isn’t enough, we’re clearing up confusion and busting some common myths. Whether you’re trying to build muscle, preserve strength as you age, or just feel more satisfied after meals, this episode is packed with no-nonsense info and practical tips to help you get the most out of your nutrition.

In this blog post, we’re unpacking key takeaways from our latest episode of Black Iron Radio, where coaches Maggie, Brooke, and Christin dig into the real-life strategies that help people consistently hit their protein goals. They cover everything from front-loading your day with a solid breakfast to building a go-to snack routine, plus practical tips for travel, busy weeks, and staying out of the last-minute scramble. Whether you’re working toward performance goals or just trying to build more structure into your day, this episode will help you level up your approach—without relying on bland chicken breast and protein shakes.

Learn how proteins, carbohydrates, and fats play vital roles in fueling your body and how tracking them can optimize your health and fitness goals.

The fitness and nutrition industry is constantly pushing to add more and more supplements to your regimen. A lack of knowledge on the consumer end, combined with marketing campaigns that aren’t telling you the full story, can lead to confusion and misinformation about what you should and should not be taking for your health. One of those supplements that can be quite confusing to understand is collagen protein. What is it? What are the benefits? What is the difference between collagen and protein supplements like whey? I hope that I can answer a few of those questions for you.

The perfect protein frozen waffles!

I have been so disappointed in frozen waffles recently and I knew I could do it better, so I did.

No prep meal prep foods can be a LIFESAVER during busy weeks, traveling and weeks when you just don’t have the mental capacity to cook everything fresh.

Black Iron Nutrition coach Ryann breaks down “No Prep” food options by macro, along with some additional no prep food options specifically for fruits and vegetables. Hopefully this makes you dread meal prep a little less and gives you some more time on the weekends for FUN!

Anyone can benefit from this guide, whether you are vegan, vegetarian, pescatarian or you just want to incorporate a meatless Monday.