BioHealth Nutrition Blog

Understanding your daily protein needs is the key to better energy, faster recovery, and a leaner, stronger body. This guide breaks down exactly how much protein you need per day, the best types of protein to choose, and simple ways to hit your target with clean BioHealth supplements that support real results.

Most of the fitness world glorifies the grind, the extra reps, the late-night cardio, the “no days off” mentality. But here’s the truth: recovery is where growth actually happens.

Muscle isn’t built in the gym. It’s built afterward, when your body repairs, adapts, and strengthens. And recovery is about far more than just muscle size. It impacts your energy, mood, hormones, immunity, and even mental focus.

Discover how nutrition fuels both physical performance and mental focus. Learn the science behind protein, creatine, hydration, and micronutrients, plus simple steps to support your mind and body.

Looking for a protein-packed snack that tastes like dessert but supports your goals? These no-bake peanut butter protein balls check all the boxes. With zero added sugar and a clean ingredient profile, it’s ideal for fitness goals, clean eating, and baking.

They’re soft, cookie-dough-like, and made with BioHealth’s Precision ISO Peanut Butter Cookie flavor, giving you clean, delicious protein in every bite. Best of all, you don’t need to bake a thing.

Most people overlook nutrition when it comes to self-care — but the food you eat directly impacts mood, recovery, energy, and focus. Learn why nutrition is the foundation of self-care and discover simple steps to make it part of your daily routine.

Let’s talk about something we all deal with but rarely talk about out loud: bloating, sluggish digestion, and the hormonal rollercoaster that comes with stress, cycles, and modern life.

If you’ve ever felt puffy, moody, or just off, your gut might be trying to tell you something. And yes, there’s a greens powder that can actually help.

Enter Phyto Perfect. A daily greens and superfoods protein blend formulated to do more than just check a box on your wellness list. It’s here to help restore gut health, support hormonal harmony, and make bloating a thing of the past.

Summer is in full swing, and while the long days and warm weather are perfect for enjoying yourself, they can also make it harder to stay on track with your fitness and nutrition goals. Between travel, outdoor gatherings, and heat, you might be feeling a little bloated, low on energy, or off your usual routine.

This guide will help you check in with your body, recover, and feel your best for the rest of the season.

A no-bake treat that tastes like dessert, but fuels like no other.

Sometimes, you want a dessert that feels indulgent but functions like fuel. That’s exactly what these Strawberry Banana Protein Cheesecake Cups deliver. A creamy, no-bake bite that’s rich in flavor and packed with high-quality protein thanks to BioHealth’s Precision Blend protein.

These are perfect for:
✔️ Post-workout snacks
✔️ Meal-prep treats
✔️ Healthy summer desserts
✔️ Craving control without the crash

With every cup packed with protein and zero added junk, they’re the perfect combo of delicious and disciplined.

Ingredients

Crust:

• ¾ cup almond flour

• 2 tbsp melted coconut oil

• 1 tbsp maple syrup or honey

• Pinch of salt

Filling:

• 4 oz low-fat cream cheese (softened)

• ½ cup plain Greek yogurt

• 1 scoop Strawberry Banana Precision Blend

• 1 tsp vanilla extract

• Optional: 1 tbsp honey or maple syrup (for added sweetness)

• Optional: 1–2 tbsp almond milk (to thin)

Toppings (optional):

• Sliced strawberries or berries
  

• Crushed granola or freeze-dried fruit
  

Directions:

1. Make the crust:
   Combine almond flour, coconut oil, syrup, and salt in a bowl.
   Mix until crumbly, then press into cupcake liners or silicone molds to form the base.

2. Make the filling:
   Blend cream cheese and Greek yogurt until smooth.
   Add Precision Blend, vanilla, and optional sweetener. Blend until creamy.
   Add almond milk if needed for a smoother texture.

3. Assemble:
   Spoon the filling on top of each crust. Smooth the tops with a spoon or spatula.

4. Chill:
   Freeze for 1 hour or refrigerate for at least 3 hours, until fully set.

5. Top and enjoy:
   Garnish with strawberries, banana slices, or a dusting of crushed granola. Serve chilled & enjoy!

Tips & Variations

• Use silicone muffin molds for easy pop-out serving

• Swap the cream cheese for extra Greek yogurt for a lower-fat version

• Freeze extras and thaw as needed — these store like a dream

• Try with other Precision Blend flavors like Churro or Chocolate for seasonal twists

Why We Use Precision Blend

Strawberry Banana Precision Blend isn’t just there for flavor, it's a powerhouse protein blend designed to:

• Support lean muscle

• Aid in recovery

• Keep you full between meals

• Offer adaptogen benefits (think: stress and hormone support)

Each scoop gives you:
✔️ 31g+ of high-quality protein
✔️ Digestive enzyme support
✔️ A taste that makes dessert feel like the main course

If you’ve been training hard, sweating more, or just feeling run down lately, there’s one supplement that might be missing from your routine, and it’s probably not what you think.

Enter: L-Glutamine. This unflavored amino acid might not have the hype of pre-workout or creatine, but when it comes to recovery, gut health, and performance, it’s a quiet powerhouse. And you definitely need it. 

You’re crushing your workout plan, eating clean, drinking water and right on time, the sweet cravings hit. That mid-afternoon chocolate fantasy or late-night peanut butter cup obsession can feel like sabotage… but it’s not.

At BioHealth, we believe in clean, science-backed supplements that fuel performance without compromising health. That’s why we’re sharing three protein shake recipes made with clean ingredients, designed to support muscle growth, optimize recovery, and keep you energized—without artificial junk.

Aging is a natural part of life, but staying strong, active, and vibrant doesn’t have to fade with time. One of the most critical factors for healthy aging is ensuring your body gets enough protein. This essential nutrient plays a key role in maintaining muscle mass, strength, and overall health as you age. Here's how protein supports healthy aging and some practical tips for incorporating it into your daily routine.

In today’s world, it’s easy to feel worn out. From balancing demanding schedules to coping with life's challenges, it’s no surprise that many of us are searching for sustainable ways to feel more energized and maintain our health. While quick fixes like energy drinks or sugary snacks may provide a temporary boost, they often come with undesirable crashes or long-term health drawbacks. Instead, let’s explore natural and sustainable ways to enhance your health and energy levels.

When you think about powering your workout, protein, carbohydrates, and fats likely come to mind. But there’s another critical component that often goes overlooked: electrolytes. These tiny charged minerals—sodium, potassium, calcium, magnesium, and chloride—play a big role in keeping your body functioning at its best, especially during exercise. 

As summer fades and we transition into the cooler months, it’s the perfect time to think about a post-summer detox. A seasonal detox can help you regain balance, support your body's natural cleansing processes, and set the stage for a healthier routine. In this article, we’ll explore the best vitamins and supplements to support your detox journey and highlight why incorporating a these detox vitamins and supplements can be a game-changer in your cleanse.

To take your endurance to the next level, incorporating the right supplements into your training routine is essential. Whether you're gearing up for a marathon, aiming to enhance your gym performance, or simply looking to improve your overall fitness, certain supplements can help you achieve your goals more effectively. 

Tired of the hidden nasty ingredients in store bought salad dressings? Try this with a vibrant and nutritious power greens dressing featuring a greens powder packed with organic fruits and veggies. This homemade dressing not only adds a burst of flavor to any salad but also boosts the nutritional value with essential vitamins and minerals. Perfect for drizzling over salads, Buddha bowls, or as a delicious dip for fresh veggies.

Elevate your brunch game with a protein-packed superfoods frittata that not only satisfies your taste buds but also nourishes your body with this superfoods protein and organic fruits and veggies. This recipe combines wholesome ingredients and protein to create a flavorful and nutritious dish that's perfect to start your day.

In recent years, gut health has become a hot topic in the wellness world, and for good reason. Our digestive system plays a crucial role in not only breaking down food but also in supporting our immune system, regulating mood, and even impacting heart health. At the heart of this complex system is a vast community of microorganisms known as the gut microbiome. Here, we explore the importance of gut health and how probiotics—live beneficial bacteria—can transform your digestive system and overall well-being.

Oatmeal is a breakfast staple for many, offering a nutritious, hearty start to the day. But what if you could supercharge your oatmeal with a dose of protein to keep you energized and full until lunch? Here's a recipe for protein-infused oatmeal that's easy to make and customizable to your taste. This breakfast option is perfect for anyone looking to add more protein to their morning routine without sacrificing flavor or texture.

In today's world, stress and anxiety have become common companions for many of us. The constant demands of work, family, and social obligations can leave us feeling overwhelmed and fatigued. While there are many ways to manage stress, one intriguing approach involves the use of adaptogens—natural substances that help the body adapt to stress and help restore balance. But understanding how they work is imperative before adopting into your routine so that you can be your best self. 

Omega-3 fatty acids are among the most researched and talked-about nutrients, and for good reason. These essential fatty acids have a significant impact on overall health, contributing to everything from heart health to brain function. While the human body can't produce omega-3s on its own, they can be obtained through dietary sources or supplements. Here's all the benefits of omega-3 fatty acids, why they matter, and how you can incorporate them into your diet.

Intuitive eating has gained popularity as an approach to nutrition that encourages people to trust their bodies and make food choices based on hunger and satisfaction cues. Unlike traditional diets that restrict certain foods or require calorie counting, intuitive eating focuses on developing a healthy relationship with food and promoting balance. Here, we'll explore the concept of intuitive eating, discuss its pros and cons, and help you decide if it's the right approach for you.

Our Vegan Mint Brownie Energy Bites are the perfect combination of rich, chocolatey goodness and a cool touch of mint, all in a bite-sized package. Whether you're craving a quick energy boost, a mid-afternoon treat, or a healthy dessert alternative, these energy bites have you covered. Plus, they're vegan-friendly and made with wholesome ingredients that will keep you energized and satisfied.