eNRG performance

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eNRG performance

Performance Center providing sports nutrition, physiological testing, and endurance coaching services.

Providing performance nutrition coaching, physiological and biomarker testing, and endurance coaching services to fitness enthusiasts and athletes all around the world.

12/09/2025

What is Protein Pacing?

You know I talk A LOT about protein and how important it is for metabolic health, longevity and athletic performance but have you heard of protein pacing yet?

It's a simple, science-backed strategy that can help you improve your body composition, metabolic health and sport performance. True to its name, protein pacing is all about optimizing the timing and amount of protein you eat throughout the day.

Let’s dive in a bit deeper so you have a better understanding of how to implement this strategy.

Protein pacing means consuming regular, evenly spaced servings of high-quality protein—typically every 3–4 hours throughout the day. Instead of varying your protein intake at each meal, protein pacing encourages consuming evenly spaced servings of protein, typically every 3-4 hours, throughout the day.

This can help to stimulate muscle protein synthesis, manage appetite and hunger, support stable energy levels, and enhance training adaptations while keeping your body in a more consistent state of repair, recovery and metabolic activation.

Let’s dive into the benefits a bit more now...

Read more here: https://www.enrgperformance.com/blog/what-is-protein-pacing

12/02/2025

Nutritional Biohacks for Optimized Athlete Sleep and Recovery

Think of sleep as your ultimate recovery tool, and nutrition as the fuel that optimizes its power. Just as you carefully consider your pre-workout fuel and post-workout protein, what you consume (or don't consume) before bed can significantly impact your ability to sleep smarter and, in turn, recover faster.

Sleep Quality and Athletic Recovery
During deep sleep stages, your body orchestrates a symphony of recovery processes:

Read more here: https://www.enrgperformance.com/blog/nutritional-biohacks-for-optimized-athlete-sleep-and-recovery

11/25/2025

Fueling for the Marathon: Your Key to Peak Performance

Training for a marathon isn’t just about logging miles. It also depends on fueling your body in a way that supports your performance. A thoughtful nutrition plan can make the difference between hitting the wall and finishing strong.

Fueling During Training

Your nutrition starts long before race day. It’s important to eat enough during training to match your workload and support recovery. It’s a good idea to practice your race-day fueling during training runs. Using carbohydrate drinks and gels at your goal pace helps your stomach adapt to what you plan to use on race day. Practicing this several times builds confidence and consistency for the race...

Read more here: https://www.enrgperformance.com/blog/fueling-for-the-marathon-your-key-to-peak-performance

11/21/2025

Chocolate Pumpkin Smoothie Recipe

This Chocolate Pumpkin Smoothie blends rich cocoa with creamy pumpkin for a nourishing, fall-inspired treat that comes together in minutes. Naturally sweet banana adds smoothness and energy-boosting carbohydrates, while pumpkin puree contributes fiber and antioxidants that support digestion and overall wellness. Chocolate whey protein powder delivers a satisfying boost of high-quality protein, and a dash of cinnamon adds warmth along with anti-inflammatory benefits. Including heart-healthy olive oil and a touch of cocoa powder makes this smoothie both indulgent and nutrient-packed—perfect for a quick breakfast or post-workout refuel.

Ingredients:

3/4 C unsweetened vanilla almond milk, or other milk of choice
1/2 banana, peeled
1/2 C pumpkin puree
28 g chocolate whey protein isolate
1 tbsp unsweetened cocoa powder
1/2 tsp cinnamon
1 tbsp olive oil
sprinkle of cocoa nibs

Instructions:

Add all ingredients in a high speed blender and blend until smooth.
Enjoy

11/18/2025

mTOR vs AMPK: The Cellular Switches That Control Growth and Energy

If you have been following any of the recent longevity discussions on social media lately, you likely have heard of mTOR and AMPK. Both are extremely important for different reasons.

Every cell in the body has a sophisticated network that decides whether to build up or break down, grow or conserve, perform or recover.

Two of the most powerful regulators of this network are mTOR (mechanistic Target of Rapamycin) and AMPK (AMP-Activated Protein Kinase).

They operate like biological opposites. When one is active, the other is often suppressed.

I know it may sound a bit complex but stay with me because understanding this relationship between these two is key for optimizing your training, recovery, longevity and overall metabolic health.

Let’s start with mTOR, otherwise known as the “anabolic master switch”...

Read more here: https://www.enrgperformance.com/blog/mtor-vs-ampk-the-cellular-switches-that-control-growth-and-energy

11/14/2025

Asian Lettuce Wraps Recipe

These Asian Lettuce Wraps are a simple yet flavorful meal that comes together in no time, making them perfect for busy weeknights. Made with lean ground beef, crisp bell peppers, shredded carrots, and a savory blend of garlic, ginger, and sauce, each bite is bursting with fresh, vibrant flavor. High in protein and packed with wholesome ingredients, these wraps are a light and satisfying way to enjoy a nutritious, homemade meal without any fuss.

Ingredients:

1 pound ground beef (or ground chicken)
1 bell pepper, chopped
2 carrots, peeled and chopped
2 garlic cloves, minced
2 tsp ground ginger root
1/4 cup coconut sugar or maple syrup
1/4 cup soy sauce or tamari
2 tsp rice vinegar
1 tbsp toasted sesame oil
1 tbsp garlic chili sauce
2 tsp cornstarch
salt and pepper to taste
3-4 green onions, chopped
1/4 cashews
butter lettuce or romaine lettuce

Instructions:

In a large skillet, add ground beef, bell pepper and carrots. Over medium heat, brown the ground beef and drain the fat from the skillet once the ground beef is cooked.
Add garlic and ground ginger root to the pan and continue to cook until the bell peppers and carrots are soft.
In a small bowl, combine coconut sugar, soy sauce, rice vinegar, sesame oil, garlic chili sauce and cornstarch. Whisk together.
Pour the coconut sugar mixture into the pan and stir to mix well. Heat for several minutes until the sauce starts to thicken slightly. Add salt and pepper to taste and mix well.
Divide ground beef mixture into lettuce leaves and top with green onions and cashews.
Enjoy!

11/11/2025

Alcohol and Testosterone

Tis the season for many things, including social events where you may find yourself partaking in more chances to consume alcoholic beverages. Most of us are aware that alcohol is a common part of social culture and relaxation but when it comes to male hormone health (I’m talking about testosterone!), alcohol could be a hidden saboteur.

It doesn’t matter if it’s a glass of wine in the evenings or putting a few six packs away while watching sports, alcohol disrupts the very processes that support muscle growth, energy, libido and long-term health and longevity.

Let’s get a bit deeper in terms of what is actually happening...

Read more here: https://www.enrgperformance.com/blog/alcohol-and-testosterone

11/07/2025

Chicken Tortilla Soup Recipe

This Chicken Tortilla Soup is a simple, balanced, and nutritious meal that’s perfect for any day of the week. Made with tender chicken breast, hearty black beans, sweet corn, and flavorful tomatoes, it comes together easily in one pot for a wholesome and satisfying dish. Packed with lean protein, fiber, and vitamins, this soup delivers comfort and nourishment in every spoonful. Top it with crispy tortilla strips, avocado, and a squeeze of lime for a fresh and flavorful finish.

Ingredients

Soup
2 tbsp extra virgin olive oil
1 yellow onion, chopped
3-4 garlic cloves, minced
1 jalapeno pepper, seeded and chopped
32 oz chicken broth
28 oz can crushed tomatoes
15 oz can black beans, drained and rinsed
3/4 cup frozen corn
1 lb chicken breast
1 tbsp chili powder
1 1/2 tsp ground cumin
1 tsp salt
1/2 tsp ground black pepper

Optional Toppings
shredded monterey jack cheese
chopped avocado
fresh cilantro
tortilla strips

Instructions

In a large saucepan, heat olive oil over medium heat. Add chopped onion, garlic and jalapeno and saute until soft.
Add chicken broth, tomatoes, black beans, corn, chicken and spices. Bring to a boil and simmer for 20 minutes or until the chicken is cooked through.
Remove the chicken breasts from the pot and shred with two forks. Once the chicken is shredded, return it to the saucepan and mix well.
Serve soup in a bowl and top with any optional toppings.
Enjoy!

11/04/2025

The Role of Hormones in Body Recomposition

I’m sure you are in the same boat as I am - wondering why your body is gaining fat as you get older. I mean, you eat “well” and exercise “enough”, right?

What gives?

As you near the fourth decade of life and beyond, you start to notice subtle changes in your body. Perhaps it is a bit of weight gain but what I normally see with my clients is that stubborn fat around the mid-section seems to become more, let’s say “mature”. And in case you didn’t know, that’s not the area where you want more fat to be stored as it can have a tremendous negative impact on health.

So, what can you do? Glad you asked because we are going to learn about body recomposition. This is where you reduce your body fat while either increase muscle mass or at the very least, maintaining it...

Read more here: https://www.enrgperformance.com/blog/the-role-of-hormones-in-body-recomposition

10/31/2025

Cottage Cheese Flatbread Recipe

This Cottage Cheese Flatbread is a deliciously simple, high-protein recipe that brings both flavor and nutrition to the table. Made with fat-free cottage cheese and egg, it’s packed with lean protein to help keep you full and energized, while turmeric and oregano add a boost of antioxidants and anti-inflammatory benefits. Garlic powder enhances the savory flavor, making this flatbread perfect for wraps, pizzas, or as a wholesome side. Light, nourishing, and easy to make, it’s a smart and satisfying alternative to traditional breads.

Ingredients

1 cup fat-free cottage cheese
2 eggs
1 tsp turmeric
1/2 tsp garlic powder
1/4 tsp salt
1/2 tsp oregano

Instructions

Preheat oven to 350°F. Line a baking sheet with parchment paper and spray parchment paper lightly with oil.
Add the cottage cheese, eggs, turmeric, garlic powder and salt to a high speed blender and blend until smooth.
Pour the mixture onto the parchment paper in your preferred shape such as rectangle or circle and sprinkle with the oregano.
Bake at 350°F for about 30 minutes or until the top becomes a golden brown.
Let cool completely and cut into desired size for sandwiches or wraps.

10/28/2025

What is Meal Sequencing?

There you are, eating your dinner and all of a sudden you think, “what should I eat first?”. I mean really, have you ever thought this before? Is it even important?

Turns out, it is. Recent research has been giving us a good look into what meal sequencing is and why it may be important to put on your “to-do” list.

If you haven’t heard of meal sequencing yet, it is simply the order in which you eat the components of your meal (the carbs, protein and fat). Your goal is to optimize blood sugar control which can lead to better hormone firing patterns, digestion and satiety.

Blood sugar optimization shouldn’t be a new topic for you if you have been around eNRG Performance for a while. That is the basis of my Metabolic Efficiency Training concept.

Here’s where it gets good - emerging research shows that the order in which foods are consumed can significantly influence post-meal glucose and insulin responses, leading to better hormone firing patterns.

When you eat more processed, refined carbohydrates at a meal first, your blood sugar can spike quickly. This spike triggers a surge in insulin that is released from the pancreas...

Read more here: https://www.enrgperformance.com/blog/what-is-meal-sequencing

Meal Sequencing
Metabolic Efficiency Training
Blood Sugar Control
Performance Nutrition

10/24/2025

Stress-Busting Ashwagandha & Cacao Smoothie

Ingredients:

1 ripe banana, frozen

1 cup milk or unsweetened soy milk

1-2 tablespoons unsweetened cacao powder

1/2 - 1 teaspoon ashwagandha powder

1 tablespoon almond butter

1/2 teaspoon vanilla extract

Pinch of sea salt

1 tsp maple syrup

1 Tbsp chia seeds

Instructions:

Combine ingredients: Add all ingredients to your blender.

Blend until smooth: Secure the lid on your blender and blend on high speed until the mixture is completely smooth and creamy. If it's too thick, add a splash more milk. If you prefer it thicker, add a few ice cubes.

Taste and adjust: Taste the smoothie and adjust sweetness or cacao intensity as desired. You can add more cacao for a deeper chocolate flavor, or a touch more sweetener if you like it sweeter.

Serve immediately: Pour into a glass and enjoy your stress-busting smoothie!

Tips for Success:

Freeze your banana in advance: This is key for a thick, cold, and creamy smoothie without needing too much ice. Peel and slice your banana before freezing for easier blending.

Adjust ashwagandha dosage: Start with a lower dose of ashwagandha if you're new to it, and gradually increase as your body adjusts and you learn what works best for you.

Quality ingredients: Choose high-quality ashwagandha powder and unsweetened cacao powder for the best flavor and benefits.

Address

Littleton, CO

Telephone

+13032427955

Website

http://www.enrgperformance.com/

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Our Story

eNRG Performance was started by Bob Seebohar, an out of the box Sport Dietitian, Exercise Physiologist, and Endurance Coach. Bob has formed a team of Registered Dietitians and expert endurance coaches to help serve the needs of active individuals and athletes. We are located in the beautiful foothills of Colorado!