Nutrition Questions We Get All the Time (and Simple Ways to Think About Them)
We recently asked our GLP community a simple question: “What questions do you have about food?” What came back told a powerful story. Food feels complicated for many people - layered with rules, mixed messages and past experiences. The thoughts shared shaped this post, which outlines not just answers but the philosophy behind how I approach and coach nutrition.
Best Supplements (If You’re Going to Use Them)
Supplements are meant to supplement. Real food is always best. But, it can be tough to get it all everyday, so we supplement. Supplements are exactly that — a supplement to solid nutrition, not a replacement. Think support, not shortcuts.
Here is my suggested short list in order of priority:
Protein powder – clean, complete protein to help you meet daily needs
Creatine – supports strength, muscle building, and mental clarity
Fish oil – anti‑inflammatory and supportive for joint and heart health
Collagen – supports connective tissue, skin, joints, and recovery
Magnesium (glycinate) – helpful for sleep, muscle relaxation, stress
Magnesium citrate – can support digestion and constipation
Fiber supplement – useful if you don’t get enough from food; supports blood sugar, digestion, and gut health
“Just Tell Me What to Eat” (Before We Talk Macros)
Before prescribing macros, I always start with foundational habits. These alone move the needle for most people:
Eat 3 meals per day
Each meal includes protein, carbs, and fats
Limit snacking (ain’t no snacks at The GLP!!)
Once this feels consistent, then we can talk about macros. Many people see huge improvements without ever tracking numbers.
Protein‑Packed Breakfasts (A Game Changer)
Aim for 30–40g of protein at breakfast. This alone can dramatically improve energy, fullness, and focus for the rest of the day, even if your protein intake dips later on.
Quick & Easy Options:
Cottage cheese or Greek yogurt
Add chia seeds or hemp seeds
Nut butter or avocado
Smoothie with protein powder + spinach or kale
On‑the‑Go:
Hard‑boiled eggs + cheese stick + fruit
Prep Ahead:
Protein pancakes (protein‑powder based)
Homemade egg muffins
What Types of Collagen Are Good?
The most useful types for active humans:
Type I Collagen
Found in skin, bones, tendons, ligaments
Supports skin elasticity, hair and nail strength, bone health
Type II Collagen
Found in cartilage
Supports joint comfort and mobility
Sources Matter:
Marine collagen – high in Type I, great for skin
Bovine (cow) – Types I & III; broad support for skin, bones, tissue
Chicken – commonly used for Type II (joint support)
Vegan “collagen builders” – don’t contain collagen, but provide nutrients (vitamin C, zinc, silica) that help your body make its own
Non‑Dairy Protein Ideas
If you’re limiting dairy, there are plenty of solid options. I am all about bang for buck when it comes to protein. I want to maximize my protein intake for as little calories as possible, so I have more room for the fun stuff ;)
Legumes, Beans & Soy (great protein per calorie):
Lentils – ~18g protein per cup
Edamame – ~17g per cup
Chickpeas – ~15g per cup
Black beans – ~15g per cup
Tofu – ~10–20g per ½ block
Tempeh – ~15–18g per ½ cup
Nuts & Seeds:
Almonds – ~6g per oz
Pumpkin seeds – ~8–9g per oz
Chia seeds – ~4–5g per oz
Hemp seeds – ~9–10g per 3 tbsp
High‑Protein Lunch Ideas (That Don’t Require Fancy Cooking)
Easy Bowls:
Tofu + rice + veggies
Salmon + sweet potato + veggies
Dinner leftovers (seriously — underrated)
Crockpot Wins:
Turkey chili
Wraps & Sandwiches:
Rotisserie chicken salad
Tuna salad
Deli meats (limit to ~1x/week)
No‑Heat Options:
High‑protein snack plate (eggs, jerky, hummus, veggies, crackers)
Tuna or chickpea smash with olive oil, lemon, herbs
How to Think About Calories Based on Your Activity
Great question. Just follow these 3 simple steps!
Anchor every day with protein (regardless of activity level)
Scale carbs to activity
Low activity = lower‑carb day
Higher activity = more carbs to support performance and recovery
Front‑load energy, don’t back‑load it This supports:
Cortisol rhythm
Blood sugar regulation
Energy for training and work
Better sleep
At the end of the day, nutrition doesn’t need to be complicated to be effective. Focus on the basics: real food, consistent meals, enough protein and habits you can actually sustain. Supplements can be helpful, macros can be useful later and details can be layered in over time. But none of it works without a solid foundation. Eat to support your life, your training and your energy…not to chase perfection. When you get the fundamentals right, everything else becomes a lot easier.
