Nutrition

Optimize your performance with proper nutrition! Learn how protein, smart carbs, and hydration fuel strength training, combat sports, and functional fitness. Train hard, eat right, and dominate!

We are far from your standard gym. At Iron Legion, we breathe grit, and we dive deep into our approach to fitness. If you’re just starting your fitness journey, Iron Legion is the best place to begin. We are not a traditional gym that you can easily define or put in a box. Our programming […]

Three reasons to be mindful of your protein intake How important is protein? Aside, from it being a major macro-nutrient in our daily diets, why is it a big deal to make sure you are consuming enough? First, let’s define protein. Protein is an essential nutrient that plays a crucial role in building […]

In this honest and empowering piece, Coach Kaitie Neratka breaks down why so many of us struggle with sticking to diets and how to shift toward a mindset of sustainable, lifelong nutrition. From ditching the all-or-nothing mentality to embracing the 80/20 rule and finding your personal “why,” this guide will help you reframe your relationship with food and build healthy habits that last.

Starving yourself won’t help you lose weight—in fact, it burns muscle, not fat. Learn why fueling your body with the right calories, carbs, proteins, and fats is key to boosting energy, preserving muscle, and achieving lasting results.

Escape to the beach from your kitchen with this tropical Pineapple Banana Protein Smoothie. Packed with protein and low in sugar, it’s a delicious way to stay fit, refreshed, and energized—perfect for beach-body goals.

Start your day strong with these healthy Mixed Berry Protein Muffins—perfect for on-the-go mornings! Kid-approved, low in sugar, and packed with protein to fuel busy days without the guilt.

Craving something sweet without the guilt? This Strawberry Protein Ice Cream is packed with protein, real strawberries, and no regrets. Easy to make, freezer-friendly, and kid-approved—your perfect healthy dessert alternative!

Craving something sweet without derailing your progress? This fast and easy Chocolate Protein Mousse is packed with protein, low in sugar, and perfect for satisfying sudden dessert cravings—guilt-free!

These easy, no-bake German Chocolate Cake Protein Balls are gluten-free, packed with energy, and perfect for a grab-and-go snack. Quick to make and kid-approved!