WAG Blog

Nutrition

An Athlete's Guide to Foods That Help Fight Inflammation

Ever finish a workout feeling accomplished only to wake up the next day with sore muscles, aching joints, and stiffness that completely wrecks your day? That post-exercise soreness is your body’s natural response to inflammation, a necessary process for healing and growing stronger. But inflammation can work against your athletic goals, slowing recovery and performance when inflammation sticks around too long.

Alex Oskian

Jun 25, 2025

1 min read

Nutrition

The Ultimate Guide to Workout Nutrition (for Maximum Results)

You hit the gym consistently. You push yourself through tough workouts. You're putting in the effort, but are you seeing the results you truly want – lean muscle, fat loss, and improved performance? If things feel stalled, the missing piece might be hiding in plain sight: your workout nutrition.

Ali Macy

May 5, 2025

1 min read

Muscle Gain and Performance

How to Lose Fat and Gain Muscle at the Same Time

It’s one of the most frequently asked questions in health and fitness: How do I gain muscle and lose fat at the same time? Some people phrase it differently, asking, “How do I replace fat with muscle?”or “can I gain muscle while losing fat?” and wonder how much to eat to lose fat and gain muscle. We’re here today to answer these questions!

Ali Macy

Apr 28, 2025

1 min read

Weight Loss

Reverse Dieting: How to Increase Calories Without Gaining Weight

If you’ve been stuck in a cycle of dieting to maintain a lean physique, you might be missing out on some serious gains – both in muscle and energy. Today, we're diving deep into the world of reverse dieting strategy to help you break free from restrictive eating and unlock your full potential.

Ali Macy

Apr 16, 2025

1 min read

Weight Loss

The Best Bedtime Snacks for Weight Loss and Muscle Recovery

You've probably heard that eating before bed is a big no-no if you're trying to lose weight or improve your performance in the gym. But what if we told you that choosing the right foods before your head hits the pillow could help you reach your goals?

Team WAG

Apr 14, 2025

1 min read

Nutrition

The Impact of Sleep on Weight Loss and Muscle Recovery

Sleep and weight loss are deeply intertwined, influencing various physiological processes that can significantly affect your ability to manage your weight. Beyond simply feeling tired, lack of sleep can disrupt your hormones, increase food cravings, and make adhering to a healthy diet much more challenging.

Ali Macy

Mar 12, 2025

1 min read

Nutrition

How to Build Muscle Without Gaining Fat: A Nutrition Guide

So, you want to build muscle without gaining fat? Well, we have some great news. You can do it, and not only that, you can do it naturally. Getting there will require patience and a pinch of strategy, but your results will be worth the time and effort.

Alex Oskian

Feb 12, 2025

1 min read

Nutrition

How to Build Healthy Habits That Last Beyond January

Oh, January: the month of fresh starts, lofty resolutions, and the sudden overcrowding of your local gym. We all begin the year brimming with enthusiasm, ready to crush our goals and become the healthiest versions of ourselves. But let’s be honest—by February, the sparkle of “new year, new me” fades, and old habits sneak back in like uninvited guests.

Ali Macy

Jan 6, 2025

1 min read

Fitness

How to Maintain Muscle Mass During the Holidays: 7 Proven Tips

You don't have to sacrifice all the progress you've made this year. With a few smart strategies, you can stay on track, preserve your gains, and even enjoy the festivities guilt-free while feeling good. As a bonus, maintaining muscle will help support your body through these days of atypical routine.

Amy Cimo

Dec 9, 2024

1 min read

Lifestyle and Mindset

Should I Eat Protein at Night? Eating & Sleeping for Recovery

We need protein for maintaining and building muscle. Let’s talk specifically about the importance of protein intake for recovery while you sleep.

Ali Macy

Aug 12, 2024

1 min read

Fitness

The Effects of Creatine on Weight Loss and Performance

Creatine has long been a powerhouse supplement in sports nutrition. Celebrated for its ability to fuel performance and gains in lean muscle, it’s starting to make waves in the nutrition and weight loss space. But what is creatine, and are there more benefits to supplementing with creatine beyond PRs?

Amy Cimo

Jun 6, 2024

1 min read

Pregnancy and Postpartum

What is the Pelvic Floor and Why Should You Care?

The muscles of the pelvic floor take on quite a load and important role during the entire pregnancy and birth process. Here's what you need to know to keep them safe and healthy during this season of training.

Cara Forrester

Feb 28, 2024

1 min read