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.

03/04/2026

SPM vs. Omega-3 Supplements

In a couple of previous articles (SEE HERE), I discussed Specialized Pro-Resolving Mediator (SPM) supplements and their potential benefit on health.

I’m sure you also know about Omega-3 supplements and their amazing benefits.

Now, the reason for this article is because I am frequently asked what is the differences are between SPM and Omega-3 supplements. So, buckle up and put your learning hat on!

SPM and Omega-3 supplements are closely related but are not the same. Both support inflammation but function at different stages of the body’s inflammatory process and serve distinct roles...

Read more here: https://www.enrgperformance.com/blog/spm-vs-omega-3-supplements

02/25/2026

Nitrates for Health and Performance

Today, I’m talking all about nitrates - naturally occurring compounds that are composed of nitrogen and oxygen.

These compounds may just be that game changer you need to enhance your health and performance so keep reading to learn how they work and where you can get them from via food.

Dietary nitrates are found primarily in vegetables such as spinach, arugula, celery and especially beetroot. Once consumed, nitrates (NO3) are converted in the body to nitrites (NO2) and then to nitric oxide (NO). Yes, that nitric oxide you hear so much about due to its role in vascular health and exercise performance.

A quick primer about nitric oxide. NO helps relax and widen blood vessels, improving blood flow and oxygen delivery to tissues. The NO3 to NO2 to NO pathway becomes particularly important during low-oxygen conditions, such as intense exercise. This makes dietary nitrates especially valuable for active individuals for the following reasons:

Read more here: https://www.enrgperformance.com/blog/nitrates-for-health-and-performance

02/18/2026

Pre-workout Supplements for Athletes -

Pre-workout supplements are among the most widely used performance products in sport nutrition. In fact, I usually receive at least 2-3 questions per week about them!

Do you take them? Are you thinking of it? Do you just want to learn more about them?

Let’s dive into it because this is a very confusing segment in the sports nutrition world.

Let’s start off with the question if pre-workout supplements actually work.

Yes, they do.

But the real question you should be asking is whether they are appropriate, effective and actually safe for you to use...

Read more here: https://www.enrgperformance.com/blog/pre-workout-supplements-for-athletes

02/11/2026

What to Eat On Your Rest Day

It's your off day from training. You plan on having a lazy day around the house, maybe doing some light cleaning, binge watching a new show, and just taking it easy. Your body deserves this rest!

But since you aren’t working out today, do you still need to eat as you would on a training day? Or should you cut back on the calories to match your reduced energy output? ...

Read more here: https://www.enrgperformance.com/blog/what-to-eat-on-your-rest-day

02/04/2026

L-Carnitine, Athletic Performance and Longevity

L-carnitine seems to be making a comeback as of late. If you are familiar with this nutrient, it was previously made popular for its role in fat burning. More specifically for its role in the carnitine shuttle system where L-carnitine helps to deliver fatty acids into the mitochondria for beta-oxidation. Without sufficient carnitine, fatty acids cannot efficiently enter the mitochondria (even if there are abundant fat stores).

But now, the landscape has changed a bit. Now, it’s ALL about the mitochondria.

As a refresher, mitochondria are the engines of life and athletic performance. They determine how efficiently our bodies produce energy, spare glycogen, recover between exercise, and adapt to training and you have probably figured out that L-carnitine does indeed play a role in mitochondrial health and metabolic efficiency...

Read more here: https://www.enrgperformance.com/blog/l-carnitine-athletic-performance-and-longevity

01/28/2026

The Runner’s Grocery List: 10 Foods to Fuel Performance

Fueling well is an essential part of running strong. This runner’s grocery list highlights ten nutrient-dense foods that support energy, endurance, and recovery. For each food, I include key performance benefits along with a simple meal or snack idea to show how these foods can fit easily into everyday fueling and help you feel and perform at your best...

Read more here: https://www.enrgperformance.com/blog/the-runner-s-grocery-list-10-foods-to-fuel-performance

01/21/2026

Should runners supplement with beta-alanine?

Beta-alanine is usually not the talk of the town when it comes to runners and supplements but if you are a runner (or any endurance athlete), I think it’s time to learn more about how this supplement may benefit you.

Your body naturally makes beta-alanine but if you are training hard, your body may not produce enough to fully support performance. Supplementation can help fill that gap.

How Does Beta-Alanine Work?...

Read more here: https://www.enrgperformance.com/blog/should-runners-supplement-with-beta-alanine

01/14/2026

PGC-1α: The Master Metabolic Switch for Fat Loss, Energy and Brain Clarity

If you are looking to optimize your metabolism, lose weight and improve your cognitive functioning, keep reading!

You may or may not have heard of this molecule, PGC-1⍺, yet.

PGC-1⍺ can dramatically influence how efficiently your body burns fat, produces energy and resists fatigue. Understanding how it works, and how to naturally increase it, if you want to improve metabolic health, longevity and athletic performance.

Let’s roll up our sleeves and get into the details about what and why PGC-1⍺ is so important.

PGC-1⍺ (peroxisome proliferator-activated receptor gamma co-activator 1-alpha) is often called the “master regulator of mitochondrial biogenesis.”

In simple terms, it’s a protein that helps your cells create new and more efficient mitochondria (the tiny power plants that produce energy inside every cell).

Mitochondria are where fat and carbohydrates are converted into energy. The more mitochondria you have, and the better they work, the more efficiently your body can burn fat for fuel, reduce fatigue and support brain function.

PGC-1⍺ acts like a conductor, coordinating the expression of hundreds of genes involved in energy metabolism, antioxidant defense and cellular resilience.

In reference to losing weight and burning more fat, PGC-1⍺ operates in a few different ways:

Read more here: https://www.enrgperformance.com/blog/pgc-1-the-master-metabolic-switch-for-fat-loss-energy-and-brain-clarity

01/07/2026

HOMA-IR: What It Is and Why It Matters for Health and Longevity -

I speak of metabolic health quite a bit since my entire nutrition philosophy is centered on Metabolic Efficiency Training, which is a series of nutrition and exercise strategies that optimize blood sugar and insulin.

At the center of metabolic health is insulin sensitivity (your body’s ability to use insulin efficiently to control blood sugar). I would argue that insulin sensitivity is one of the most important aspects of health and the prevention of diseases.

One of the simplest and most widely used ways to measure insulin sensitivity is the HOMA-IR (Homeostatic Model Assessment of Insulin Resistance). This number provides a window into how well your body regulates glucose and how hard your pancreas must work to keep blood sugar in a healthy range.

Because insulin resistance develops silently, often decades before symptoms or diagnoses, understanding your HOMA-IR score can be life-changing for health, fitness and longevity.

Now, let’s get into the details...

Read more here: https://www.enrgperformance.com/blog/homa-ir-what-it-is-and-why-it-matters-for-health-and-longevity

12/30/2025

Mitochondria: The Powerhouse of Your Cells and Your Performance

As an athlete, you're constantly pushing the boundaries of human potential. You demand the most from your body, striving for every ounce of endurance, hitting top speeds, and pushing for the quickest recovery. You fine-tune your training, meticulously manage your nutrition, and prioritize your rest. But have you considered the microscopic powerhouses driving every single one of your cellular functions? We're talking about mitochondria - the unsung heroes of energy production, and the key to unlocking your next level of performance.

What do mitochondria do?

Imagine billions of tiny engines humming away in every cell of your body, converting the food you eat and the oxygen you breathe into usable energy (adenosine triphosphate or ATP). That, in a nutshell, is the job of your mitochondria. For an athlete, where energy demand is high, the efficiency and health of these cellular power plants are paramount to your overall performance.

When mitochondrial function is optimized, your body can produce ATP more efficiently, leading to the following:

Read more here: https://www.enrgperformance.com/blog/mitochondria-the-powerhouse-of-your-cells-and-your-performance

12/23/2025

Happy Holidays ⛄🎄🔔

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

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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!