BOLD Strawberries & Crème Limited Edition Protein Powder is HERE!

BiPro Packaging Change FAQs

We've recently brought some exciting changes to BiPro®, including new packaging and new product lines. Here’s the scoop:

Why change to pouches? 

This change allows us to reduce our energy consumption, landfill mass, and total package weight. Additionally, it would take 26 truckloads of empty jars to bring the same number of pouches that fit on just one truck. This alone is a big part of the savings we’ve been able to pass on to our customers.

Much like our proteins, our packaging is now simple and free of non-essentials. We want you to know exactly what you’re getting, where it comes from, and how to use it. Our bags are easy to ship, easy to store, and easy to seal.


Why does your website show two packaging options?

Those of you familiar with our website may have noticed ‘The Original’ BiPro is still available in canisters. We will continue to offer our legacy products provided we have available inventory that meets our shelf-life requirements. However, we are no longer packaging BiPro in canisters and once we work through our existing inventory, canisters will not be available.

If ‘The Original’ BiPro is now BiPro ELITE™, why is the nutrition information different on the new packaging?

Our Innovation and Quality Assurance teams work diligently to ensure BiPro labels are up to date and accurately meet the requirements put forth by the food and drug administration. All our new packaging has been updated to meet FDA standards.

blogs - BiPro & Athletes - Health & Nutrition

Is Your Trainer Your Perfect Match?

How does a person know when a trainer is a good fit for him/her? This is a question many of us face and often times don’t realize we chose the wrong one until it’s too late. A personal fitness trainer is not just about guiding you through your workout routine or being a drill sergeant; it's about assisting you in creating a healthy and fit lifestyle.

Not only can a trainer help you meet your fitness goals, they will also push you beyond the point you would push yourself. They can help with questions regarding fatigue and recovery. They can, and should, also be able to help with your diet.  A true expert in fitness will tell you that regardless of your routine if you’re not attentive to what you eat it will be harder time reaching your goals.

Here are some guidelines you can reference when you are on the search for the best of the best! If you’re looking into hiring a personal trainer, WebMD suggests considering the following:

  • Credentials
    Your fitness professional should be able to show you their credentials. Up-to-date credentials ensure they’ve met professional standards from a trustworthy organization. To become certified, personal trainers must pass an exam through accredited organizations such as The American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM) or the National Strength and Conditioning Association (NSCA). 
  • Cost
    Trainers hourly rates can vastly differ depending on certifications, specialty, and location. So think about what you can afford. If you are focused on the cost, you won't be able to focus on your goals. To save money, ask about options like semi-private sessions or a discount for buying in bulk.
  • Personality
    Who have been your best teachers? Who do you like to hang out with? You should look forward to spending time with your trainer. If you need a cheerleader and like to fun then select a trainer who will cheer you on and motivate you. But if you are more serious, then choose someone more serious.  Ask questions about your trainer’s philosophy and mood during training.
  • Experience & Reputation
    Do they have other qualifications beyond certification like CPR training? Do they have a proven process that can show results? A good trainer will be able to provide you with success stories, testimonials, and references. Sites like can also provide ratings and reviews.
  • Specialties & Goals
    A trainer’s specialties and your goals go hand in hand. Is your goal to lose weight or to run a marathon? A trainer who specializes in your goal will be more knowledgeable about training issues like plateauing and probably be more passionate about your goals.
  • Location
    Location is not just about the gym location, but where you will train too. Think about your daily schedule and routine. Do you have time to drive across town in rush hour traffic? Would a location near your home or work be more convenient? Workout location is important too. Some people find a busy gym stressful and others find inspiration in their fellow gym mates. Others prefer to work out in the privacy of their own home.
  • Availability
    Creating a fitness habit and being consistent is key to reach your goals.  Ask your trainer about their schedule. Do you have to book at the same time every week or can they work around your schedule? How far in advance do you have to book appointments? What is their cancellation policy? Regularly meeting with your trainer will help you reach your fitness goals. 

If you’re serious about a good strength workout, whether a newbie or a gym veteran, do yourself a favor and find a knowledgeable, experienced and certified trainer. Selecting a trainer can feel overwhelming, but knowing your goals and asking the right questions can help you find the right trainer. There’s trainer out there that will help you reach your goals.

blogs - Whey Protein Information

Why NSF Certification is Important for Supplements

Finding the right protein powder can be tricky. In recent years, supplement manufacturers have been sued for allegedly spiking products “with cheap fillers that they’re passing off as protein,” according to Forbes. Reuters also reported that the United States filed criminal charges against another company. The indictment said that the company put a “synthetic stimulant” in its powder but claimed the product was from plant extracts.

What Does NSF Sport Certification Mean?

People who choose BiPro Whey Protein Isolate don’t need to worry about what’s in their protein powder. All of BiPro’s products are NSF Certified for Sport®, meaning they’re tested by a third party called NSF International to ensure that the ingredients listed on the label are actually in the product, and don't contain any contaminants, such as pesticides, heavy metals, toxins and potential pathogenic microbes.

NSF Sport certification also ensures that a product contains no athlete banned substances, and are free of over 240 chemicals identified by the World Anti-Doping Association. That’s one of the many reasons why so many people choose BiPro. Our products only contain clean, natural ingredients to help you reach your health goals as efficiently as possible.

If you’re purchasing a protein supplement, it likely means that you’re looking to get stronger or healthier overall. Make sure that you’re getting the best product possible by reading the ingredient list.

Tips for Ensuring Your Supplement is NSF Certified

Before purchasing a protein powder, protein shake or protein supplement in general, take these steps to make sure the product is NSF certified:

  1. Look at the packaging – If the product’s packaging doesn’t have the NSF logo on it, it’s not certified.
  2. Do some research – You can check out a list of NSF certified supplements at NSF International’s website.

How the NSF Certifies Products

So, what goes into the NSF certifying a product? 

  1. Formulation and label review
  2. Toxicology review
  3. Facility Good Manufacturing Practices (GMP) inspection
  4. Laboratory analysis for label contents, undeclared ingredients and contaminants

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Making the Most out of your Garden



Late summer into early fall brings an abundance of fresh fruits and vegetables, ready to enjoy with any meal.  Whether you garden at home or visit local Farmer’s Markets, we’ve put together some of our best tips and favorite recipes to make the most of the fall harvest.  

August offers a myriad of harvest opportunities.  Keep an eye on your produce to make sure you pick at the optimal time.  If you can, eat vegetables within a day or two of picking to help with the flavor and freshness.  Peppers will only produce what the plant can support, so picking often will promote a better yield, while tomatoes will continue to ripen even off the vine.  It is best to remove fruits and vegetables from the vine, keeping the stem intact, with scissors or garden shears.  Harvesting often means more produce throughout the season. 

Sweet Corn is a late-summer favorite for many.  To check ripeness, push on one of the kernels.  If the juice is a milky shade, it is ready to enjoy.  Clear liquid will need a little more time, and dry kernels have passed their peak.  While buttery corn on the cob exudes summer sweetness, check out our Elote Corn Salad recipe for a grilled corn twist.  

The Fall season can also bring a chill to the air that has many of us reaching for our slow cooker. This time of year is perfect for Butternut Squash.  As a later season vegetable, butternut squash should be firm, and a deep tan color harvested before the first frost.  For ease in cutting, you can slit the skin with a knife and pop them in the microwave for a few minutes to soften them.  Our recipe for Butternut Squash slow cooker soup is delicious and bariatric friendly. 

Sweet Potatoes are having their moment and can be prepared as a sweet or savory dish.  When the leaves start to turn yellow, you can begin to harvest from then until right before the first frost.  Traditionally, we might think of Sweet Potatoes as a Thanksgiving side dish or pie, but we love Sweet Potatoes in this savory breakfast bake with eggs and sausage 



If you are lucky enough to have excess produce, freezing and canning are great ways to get you through the winter.  Some vegetables freeze better than others.  Green beans, peas, corn, and carrots, for example, will hold up better than cucumbers and mushrooms, which can get soggy when thawed.  To maintain the vibrant color and flavor, blanch the vegetable before freezing.  Place the vegetables in boiling water (cooking time will vary by type), and place immediately in an ice bath.  Dry your produce and put it in freezer-safe packaging, and don’t forget to label date the contents.  

Pickling can also preserve your yields well into the winter.  While cucumbers don’t freeze well, they are a pickling favorite.  Quick pickles can be ready in as little as an hour with simple, everyday household ingredients like sugar, salt, water, and vinegar.  Other pickling favorites include asparagus, beets, carrots, and mushrooms.  

Both fruits and vegetables are perfect for canning as well.  Jams, jellies, preserves, and sauces bring the freshness of summer into your table in the middle of winter.  Tomatoes make great pasta sauces and salsas.  Adding unflavored protein powder to a pasta sauce is great for vegetarians, or anyone looking for an alternative to meat as a protein source.  A basic fruit jam is easy using just berries, sugar, and lemon juice.  Don’t forget to pick up some mason jars and use new lids for sealing each year.  



Once you are through harvest season, fall is an excellent time to get your garden cleaned up and ready for spring.  Leaves and grass clippings make great mulch to get your garden through the winter.  Digging, hauling, and general yard maintenance work different muscle groups with the benefit of spending time outside.

The late summer and early fall are also a good time to plant trees or shrubs.  The cool air and warm soil promote strong roots before the first heavy frost.  If you have any perennials that need separating, or any early spring blooms like tulips, daffodils, and pansies to plant, you can enjoy the cooler Autumn temperatures while preparing for a thing of beauty in the spring.  

Whether you garden alone to destress, with your kids to get them excited about eating vegetables, or in a community garden open to all, gardening promotes a rewarding, healthy, and active lifestyle.  


Ready or Not: Tips to Stay Active Anywhere

If you are returning to the gym, how can you do it safely? 

Many gyms and wellness centers have new cleaning measures in place to kill germs, but there are also some things you can to help protect yourself.  

Keep your hands clean

Hand washing is strongly recommended in any situation, and this includes the gym. A bottle of hand sanitizer will also work in a pinch but be sure to wash your hands before touching your face.  

Carry your own towel

Speaking of touching your face, carry your own towel to wipe away your sweat. Just be sure to use the same side and avoid setting it down on any shared surfaces.  

Keep the equipment clean

While most gyms have disinfectant wipes available already, bring your own and make sure surfaces you plan to touch are wiped down before you use shared equipment, and do not re-use the wipe on another piece of equipment.

Consider wearing a face mask

Face masks are also an option. Although maybe not ideal for a workout, something to keep in mind in close quarters or crowded spaces, or moving between sections of the facility, like the locker room to the equipment.   

Keep your distance

Social distancing at the gym can be difficult, especially during peak workout hours. Check with your gym to see if they are taking reservations. Some locations may be limiting the number of guests and may have this option available for their members. While you are speaking with someone at your gym, you can check on the specific cleaning and safety measures they've put in place at that location.  

If you are not quite ready to get back to the gym or want to spend time outside enjoying the summer weather, here are some great workout anywhere options.

Air Squats

Air Squats are a great way to engage your legs, core, back, and butt muscles all at the same time. 

Focus on keeping your torso upright, shoulders back, and your weight in your heels. Start with three sets of 12-15 reps each.  

Jumping Jacks

A cardio kick-start, doing three sets of 100 jumping jacks a day, only takes a few minutes, and you'll burn around 60 additional calories. There are several variations of jumping jacks to try as well, including high knee jacks, squat jacks, and burpee jacks if you want to mix up your routine.  


Push-ups are another great full-body workout that gets your muscle groups working together. Push-ups are generally associated with upper-body definition but can also help strengthen your core. A strong core promotes better posture. Something helpful to those sitting in front of a computer much of the day.  

Glute Bridge

Another core strengthening exercise that also targets the butt area is the Glute Bridge. This exercise is an excellent alternative to squats if you struggle with knee or lower back pain. Start with four sets of 15-25 reps each.  

Alternating Side Crunch

Alternating side crunches work the obliques and ab muscles. Remember, your abs should be doing the work, not your neck. Start with two sets of 10-15 reps on each side and work your way up from there.  

If you need a little break from your routine or simply need a day off, here are a few creative suggestions to stay active and healthy.

Get a dog

Fido can help! The arrival of a new pet, especially a dog, is shown to increase the owner's activity levels. Your dog can be your accountability friend to get at least a short walk daily. Even if the dog only forces you to get up and let it out without going for a walk, you will have burned more calories than if you sat in front of the television all day. Walking a dog can help burn around 200 calories for every half-hour of exercise.


Gardening and yardwork in and of itself can be a formidable calorie burner. Carry a gallon sprinkling can of water in each hand, and you've got 8-pound dumbbells. Pushing a lawnmower is like walking on a treadmill while enjoying the great outdoors. Whether you grow flowers or vegetables, spend time weeding or mulching your garden and deadhead flowers to promote beautiful blooms all season. August is also a great time to prepare for your fall garden.  

Clean Your House

Cleaning your home or apartment regularly is another way to ensure that you stay active during the week. Dragging around a heavy vacuum isn't an easy task, especially if you are going up and down the stairs. A 150-pound person can burn 85 calories per half-hour through light cleaning, while vigorous cleaning burns 102 calories in 30 minutes.

Wash the Car

Washing your car can burn 135 calories in 30 minutes. Add in a few calf raises to reach the roof of the vehicle and a few squats to wash the tires—you'll get in a quick leg workout while making your car shine.


Whey Protein and Immunity: Giving Your Body the Strength to Fight

In just three short months, the world has recorded thousands of cases of novel coronavirus COVID-19, and the number is increasing each day. Everyone is susceptible to becoming a carrier, but it is especially affecting those who have compromised immune systems. Health organizations across the world are reporting best practices to limit transmission and advising citizens on ways to enhance their immune system. These suggestions include getting a good night sleep, maintaining a healthy diet, exercising moderately, and taking nutritional supplements. 


Nutrition to boost immune system


A well-balanced diet, which includes a variety of fruits, vegetables, and protein, can help increase your immune function. Some countries have issued nutrition guidance for general population and people recovering from viral infections. Health officials have emphasized the importance of adequate intake of dietary proteins. People should consume complete, high-quality proteins (egg, dairy, and soy proteins) in their daily diet. Other important immunity enhancing properties are found in vitamins (Vitamin C, B6 and E), essential fatty acids, and some probiotics. 


Role of Whey Protein


Our immune system is made up of proteins. High-quality amino acids in our diet is essential in maintaining immune system cell structure. Whey protein is a well-known, complete protein source that provides all the essential amino acids our body needs. Whey proteins also contain individual proteins such as Lactoferrin and immunoglobulins that have immune-enhancing bioactivity.


Optimize high quality protein intake during one’s catabolic health condition


  • Inadequate protein intake can lead to weaker immune function, slower recovery from illness and loss of lean body mass. The need for more dietary protein is in part because of a declining anabolic response to protein intake in a sick population.  More protein is also needed to offset inflammatory and catabolic conditions associated with chronic and acute diseases. Evidence shows that higher dietary protein ingestion is beneficial to maintain body functionality and promote recovery in adults who are in catabolic conditions. The catabolic conditions are situations like acute bed-rest, malnutrition, physical inactivity, and virus infections.
  • The nutrition guidance for patients infected with Coronavirus (issued by China CDC) recommends patients to take150-200 grams total protein per day (around 1.5-2.0g /kg body weight/day). It is good have protein from milk and dairy products, especially yogurt. The recommendation of how much dietary reference intake (DRI) for the ill to consume for extra support is 1.2- 2.2g/kg/d.


Whey protein strengthens cell anti-oxidation 


Whey protein also has potent antioxidant activity because it is rich in the amino acids cysteine and methionine. With a high concentration of these amino acids, immune function is enhanced through intracellular conversion to glutathione (GSH). Glutathione is the center piece of body antioxidant defense system that protects cells against free radical damage, pollution, toxins, and infection. Glutathione levels decrease with age and illness. In comparison to other protein sources, whey has the unique capacity to increase glutathione production that leads to improvements in body health condition.

Figure: Schematic diagram of glutathione (GSH) synthesis following whey protein intake and the most important functions associated with this process


Benefits of whey protein


Bioactive components in whey protein


The biological components of whey, including lactoferrin, beta-lactoglobulin, alpha-lactalbumin, glycomacropeptide, and immunoglobulins, demonstrate a range of immune-enhancing properties.

Alpha-Lactalbumin (α-lac) is the most prevalent whey protein in human milk and makes up 20-25 percent of bovine whey proteins.  In a study with rodents, alpha-lactalbumin improved antibody response to infection.  Additionally, it has a direct effect on B-lymphocyte function, as well as suppressing T cell-dependent and independent responses.

Glycomacropeptide (GMP/CMP) is a bioactive peptide derived from casein during the cheesemaking process. Research demonstrates that compared with casein or purified amino acid diets, GMP enhances immunomodulatory activities by inhibiting immune cell proliferation and lowering indexes of inflammation.  GMP is also shown to exert prebiotic and antibacterial effects from in vitro and in vivo studies.

No one food will magically fend off the disease, but certain nutrients take the lead in helping protect your body from millions of bacteria, viruses and other germs – and protein is one of them. It has been shown whey protein can promote body health, by binding and inactivating bacterial toxins, inhibiting bacterial and viral adhesions, such as E. coli, and strongly promoting growth of good bacteria, such as Bifidobacterium breve and Lactococcus lactis. 

The coronavirus epidemic is not going away any time soon. That means continued vigilance for our own health and special vigilance for that of seniors and those with compromised immune systems. What we can do is to tackle the things in our control, like practicing good anti-disease hygiene, and strengthen our immune system and fend off illnesses.




  • Wong CW, Dennis L. Watson. Immuno-modulatory effects of dietary whey proteins in mice. Journal of Dairy Research. 1995: 62 359-368
  • Vijaylaxmi Grey, Shawn R. Mohammed, Argyrios A. Smountas, Rasha Bahlool, Larry C. Lands. Improved glutathione status in young adult patients with cystic fibrosis supplemented with whey protein. Journal of Cystic Fibrosis. 2003: 195-198
  • Ng, Tzi Bun, et al. "Antiviral activities of whey proteins." Applied microbiology and biotechnology 99.17 (2015): 6997-7008.
  • Sawin, Emily A., et al. "Glycomacropeptide is a prebiotic that reduces Desulfovibrio bacteria, increases cecal short-chain fatty acids, and is anti-inflammatory in mice." American Journal of Physiology-Gastrointestinal and Liver Physiology 309.7 (2015): G590-G601.
  • Córdova-Dávalos, Laura Elena, Mariela Jiménez, and Eva Salinas. "Glycomacropeptide bioactivity and health: A review highlighting action mechanisms and signaling pathways." Nutrients 11.3 (2019): 598.

This is for information and education only, and not meant to position Agropur or BiPro USA opportunistic in this unique time period. Whey protein can help boost immunity, but doesn’t mean it can prevent or cure Coronavirus.

blogs - Recipes

4 Quick and Easy BiPro Protein Water Recipe Pairings

BiPro Protein Water is the perfect post-workout beverage because it’s a clean, delicious protein drink that can be consumed on the go. But let’s be honest: Something that tastes this good shouldn’t just be drank after exercise.

BiPro Water Pairings - Mix it with tea, sparkling water, and fruit

The next time you feel like sipping something sweet while watching T.V., ditch the sugary, artificial soda. Try a chilled BiPro Protein Water that will give you sweet flavor with zero grams of sugar and 20 grams of filling protein in just a 90-calorie package.

Want to get creative? The infographic above shows four quick and easy ways to turn a bottle of BiPro Protein Water into a refreshing iced drink. Follow these recipes to spice up your protein water and make what you’re drinking during down time delicious and nutritious!

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Former Navy SEALS Travel across the U.S. Inspiring Others to Improve Their Health


Meet Aaron Martin, CFS, CISSN

The Nutrition Innovation Lab at Agropur is a creative space; occupied by a team of passionate visionaries. It is a space for brainstorming, formulating, sampling, and, ultimately, creating.  This is where BiPro BOLD, BiPro ELITE, and BiPro RENEW were born. Aaron Martin is the Director of Innovation, Certified Food Scientist (CSF) and Sports Nutritionist (CISSN), a health and fitness enthusiast, and a driving force behind creating some of the best in class nutrition solutions available. 

Aaron joined Agropur ten years ago as a Food Technologist, working primarily with powdered beverages. By nature, Aaron is curious, which might best explain his fitness beliefs; embrace the challenge, you will get out what you put in, and have an emotionally powerful reason for your actions.  

Finding Inspiration 

Like many kids, Aaron was involved in sports growing up.  “I was lucky enough to have parents who were always involved and cared for what I did.  My dad was even my head coach in both baseball and football.”  

This coach/athlete, father/son dynamic is where Aaron learned about the spirit of competition, work ethic, and what it means to be a great leader. “My dad taught me that competition is not necessarily with others but can be within yourself.  From my dad, I learned to believe in myself, hold myself accountable, always do my best, and never give up. He also taught me to keep a smile on my face and not to take myself too seriously!” Aaron continues, “I most admire my dad for leading quietly and by strong example. I am grateful to have that.”

Family can be a great source of inspiration, but not Aaron’s only source. “Oh, the Rocky movies! I don’t know what it is, but to this day, Rocky 3 and 4 are still some of the most inspiring movies of all time. In fact, Rocky 4 helped instill some of the fitness habits I still use today.”

In his 20’s, Aaron’s training centered around natural bodybuilding, athleticism, and muscular symmetry. “I’ve enjoyed the discipline process of diet and exercise and how it impacts the body. But, for me, it’s more than that. I find possibilities and experiences more enjoyable and achievable when I am practicing good health and fitness habits.”

Setting Intentions 

Today, Aaron is married with a young daughter, and his family comes first. His training regime is a little more flexible than it’s been in the past but remains a priority. “As my responsibilities in life increase, it does become difficult to balance nutrition and exercise. I try to meal plan with foods that will help me have efficient workouts. BiPro BOLD Creamy Vanilla helps me with this. It is such an easy option for an afternoon protein shake and to add to Greek yogurt with almond or peanut butter and top with blueberries at the end of a busy day.”

Achieving work/life balance can be a challenge, especially when it comes to keeping fitness goals on track. For this, Aaron recommends a fitness journal, a practice he’s been following for many years. A fitness journal can help identify the things that work, the things that don’t, and to set goals and intentions. “By becoming more in tune with how I feel and my performance, a fitness journal helps me associate certain habits and results. I also find something powerful in keeping myself accountable by documenting what I eat. It does take some practice to get into this habit, but I find it is well worth it.”

Another essential part of a fitness journal is tracking workout goals. This is where Aaron finds his emotionally compelling “why.” For Aaron, simple nutrition paired with 4-5 days of low and high-intensity cardio and weight training works best for him to feel his best. Journaling helps with the mental side of training, making it easier to review goals, get excited about goals, and think about how those goals make him feel, connecting physical, mental, and emotional into one intention of positive well-being. 

Paying it Forward

Aaron’s dedication and discipline are admirable. Through his passion for health and nutrition, he’s taken a path that allows him to help others be the best version of themselves. “I hope I’ve been able to use my background in food science, sports nutrition, and real-world personal experience to provide simple, clear paths for anyone to live a healthy lifestyle through nutrition and fitness.  Academic learning is essential, as is real-world practical experience. Pairing the two will ultimately optimize product development in health and performance.”

On the opportunity to create BiPro’s new product lines, Aaron says, “With so much information available to us, it can be flat out difficult to know what to do or who to follow. Make it simple, focus on what works, and leave the rest behind. It’s a big motivator behind why our BiPro® Whey Protein keeps such a clean ingredient deck. We prioritize utilizing pure, quality ingredients that are built for high impact nutrition and let them do their work. A solid nutrition product doesn’t have to be complicated to get the job done. For example, our Unflavored BiPro ELITE™ Whey Protein Isolate has only two ingredients.”

The nutrition field can change rapidly, with new ingredient options and learning opportunities. Aaron is resilient, taking challenges head-on, but still recognizing the value of living a balanced life. “I still allow myself flexibility and moderation,” he says with a smile. “Pizza, ice cream, and cake are still some of my favorites!”


Weekly Workouts

I perform body part split routines. The first half of the week is heavier weights, the latter half is lighter weights.  My current routine is as follows:  

  • Monday- Push (chest, triceps, squats), high intensity cardio

  • Tuesday- Pull (back, biceps, calves), steady state cardio

  • Wednesday- Shoulders, traps, high intensity cardio

  • Thursday- Push (chest, triceps, squats), steady state cardio

  • Friday- Pull (back, biceps)

  • Saturday and Sunday- off (family time and active recovery- hiking/ biking, etc.) 

Notes: If I’m tired or feel overworked, I will skip that day and pick up where I left off the following day. Abs are worked 3 times a week.

Weekly Nutrition

  • Meal 1 -  ½ cup oats with ½ cup mixed berries.  
    • 1 scoop BiPro ELITE (mixed into oatmeal)
    • 1 whole egg, 2 whites
  • Meal 2 - 1 scoop BiPro ELITE, 1 banana
  • Meal 3 - 1 cup jasmine rice, 5 oz. chicken breast, green veggie, olive oil or avocado
  • Meal 4 - protein shake- 1 scoop BiPro BOLD Creamy Vanilla protein isolate mixed in unsweetened almond milk, 1 apple
  • Meal 5 - 8 oz. sweet potato, 5 oz. salmon, green salad
  • Meal 6 - ½-1 scoop BiPro BOLD Creamy Vanilla protein mixed in 1 cup Greek yogurt, 1 tbsp. almond or peanut butter, topped with blueberries.

Interview with USA Karate Athlete Sakura Kokumai

Growing up in Honolulu, Hawaii, Sakura began training in the art of Karate at the young age of seven. By fourteen she qualified for the Junior National Team and has been on a whirlwind international journey to the top ever since! Her next mission is to be crowned a World Champion Medalist in the 2020 Tokyo Olympics. Performing like a master, Sakura is tracking a very successful string of competitions. Most recently, she come out victorious at the 2019 Pan American Games in August. Sakura defeated rival Maria Dimitrova of the Dominican Republic, of whom she had had lost to only months prior, in women’s kata. Securing this win against Dimitrova was a high point for Sakura who noted that it was especially significant to her to be able to come back from the previous fight stronger and faster and prove that she’s the number one in the Pan American area. 

As a BiPro ProTeam member, we’re obviously huge fans of Sakura and wanted to get her take on what drives her along her nutrition/fitness journey and insight on how we can all be just a little more like Sakura Kokumai, USA Karate Athlete. Check it out! 


What did your past/history with fitness & health look like?

Sakura: Before I used to eat whatever I wanted, whenever I wanted.  

Wow, well that’s pretty amazing, does that still reflect your fitness approach today?

Sakura: Haha…no, definitely not, ever since I became a full-time athlete I started to focus on what nutrients and foods I was putting into my body — especially during competition and pre and post training. I started to pack healthy snacks on-the-go for travel to help ensure I was eating the right food to fuel me during competition. 

Do you have any specific goals that you’re trying to reach?

Sakura: My goal is to eat clean and healthy. Obviously it is a pretty simple goal but since I am traveling constantlyit has been a struggle to maintain. Being cognizant and deliberate about eating the right things, at the right time, regardless of what country I am in, takes discipline! I have been to almost 8 different countries this year and there are still four more international events left. Truly, I am almost never home. I spend most of my days in a hotel, in different countries, at the airport or in an airplane. 

I guess if you really wanted to carve it down, my most significant goal is to eat healthy as I travel regardless of my environment. 

What kinds of things do you practice to ensure you meet those goals?

Sakura: I travel with food more than I used to. Depending on what countries you are in, it’s difficult to just walk over to a grocery store to get what you need. This was something I had to learn but now I travel with food I can eat on the plane and also while I’m in a hotel. I also pack BiPro ELITE™ 100% Whey Protein Powder (this has become a must) for my post training supplements. BiPro also has also come in in handy for when I need something nutritious to help hold me over (as protein can help make you feel full) and cannot eat on the plane. As a note: Sakura prefers BiPro ELITE™ single serve protein packets to make them easy to pack!  

Very cool. You obviously have a million decisions to make regarding what you prioritize regarding your nutrition regimen and what products you decide to take. What are some of the drivers behind your food and supplement choices?

Sakura: Again, my focus here is fairly simple. I always aim to eat balanced meals and supplements that are safe.  

Regarding balanced meals, it’s really important for me to make this a priority. Although it can get difficult at times, I make sure I have the right food and supplements in my system. It makes a world’s difference with how I’m feeling, performing and recovering. And in terms of any supplements I take, I need to make sure they are all approved. One of the reason’s I choose BiPro ELITE is that their products are NSF Certified for Sport®, which means a trusted third party certifies that everything that is in the product is listed the label and that BiPro is free of banned substances.  

As an athlete, it’s important to make sure you are eating and competing clean. This is something I always double, triple check. 

We love that and couldn’t agree more that clean nutrition and living are exceptionally important! As we bring this to an end, are there any beliefs you have on mind & body that you'd like to leave as words of wisdom?

Sakura: The mind and body connection is very important to me. When I look back at my previous competitions, I realized that the more tuned in I was with my mind, the better my performance. 

I make sure I train my mind, just as much as I train my body. Teaching yourself to be mentally strong is not an easy task but I know it is one of the more important things I need to work on now. To those, who are looking to strengthen their body, whether it is for health or for athletics, make sure you are doing the same to your mind too. Feed your brain with positive thoughts, and just like you would feed your body with the right food and nutrition. 

Awesome, very true and we love that mentality. Live Elite, Train Elite! We are excited to see how the rest of your year goes – keep us poste


Travel like a PRO with 7 Tips from BiPro ProTeam’s Kris Chrisp

While traveling can be an opportunity to open your mind, explore new opportunities and new cities, it can also be a major shift from your normal routine. Depending how often travel occurs, this shift can cause some negative long-term health-impacts such as high body mass index, poor sleep, or even mental health issues like anxiety (1). In today’s world, frequent travel can be by choice or occupation, and like anything, you can design how you want it to affect your life!

Traveling responsibly can make a serious difference in your overall experience, mental state and physical wellbeing. To neutralize health negative impacts, try practicing self-monitoring: gauge how you’re feeling mentally, determine when you need rest, understand if you need a quick burst of endorphins and decide if you’re actually hungry or just bored. We talked with, BiPro ProTeam member, Kris Chrisp who is a Personal Trainer, Certified Strength and Conditioning Specialist, CSN, to get his thoughts on how practice proactive travel. Kris dived into seven simple guidelines he feels can help set you up for a successful trip and a seamless return. Check it out! 

  1. Avoid unhealthy foods and drinks at all costs: There are many unhealthy foods or sodas that make you feel physically bad after you consume them especially while traveling. These unhealthy foods actually suck the energy out of you and can alter your mood. And, since you are most likely already tired from traveling, you don’t need these items, you’re better off recouping with some rest. Try to limit or stay away from:
    • Sugary drinks or snacks
    • Fried foods
    • Alcohol
  2. Shrink your portions but don’t skip meals: If you happen to be stuck with poor food selection— which sometimes is simply reality — just make sure to keep your portions small. Smaller portions are better than skipping meals because this only hurts your body and mind by depleting it of the energy it needs to perform. However, eating large portions can also make you feel sluggish. Traveling on planes, changing time zones, and experiencing additional stress that comes with being on the road can do a number on your digestion system, so having smaller portions also means you will be less likely to feel bloated or have an upset stomach. If you’ve got business to accomplish, feeling confident and comfortable is imperative! A good way to avoid over indulging when your lunch arrives is to ensure you’re getting in your recommended daily amount of protein. A quick morning breakfast protein shake will help you start your day off on the right foot. Whey Protein helps you to feel satiated throughout the day, which essentially means, you feel full longer.  

  3. Stay Hydrated: Unfamiliar geographic locations paired with artificial environments created by transportation (think of the dry air in planes, buses and cars) can easily lead to dehydration. It’s important to stay hydrated so that you can feel alert and energized. The only drink that can hydrate you is water. It will help flush your body of any toxins you may pick up while on the road plus it can also make you feel fuller, so you aren’t tempted by junk food. While you may want to sneak in a coffee or two along the way or a happy hour drink here and there, you should otherwise plan to stick to water as your drink of choice.

  4. Healthy snacks to pack: If you are not sure when and where your meals might be because you have a packed schedule during your travels, be sure to bring some snacks with you to keep you satisfied, top up your energy levels and help you avoid picking bad foods. If you’re flying, you can easily find a few healthy choices that are airline-friendly and convenient to enjoy such as trial mix, nuts or dried fruit. If you are road tripping, many gas and convenience locations offer fresh fruit and vegetables, hard-boiled eggs and yogurt. You’ll find that these choices offer a satisfying way to fill up without eating large meals or choosing candy bars or other unhealthy food items. If you’re on an extended stay trip, make sure you grab plenty of your daily staples to keep your regimen as similar to your typical routine as possible. Many reliable brands now offer prepackaged single servings now like BiPro’s travel packets. If you allow yourself a little extra prep time, you can also package off individual servings from your larger containers to potentially save a few bucks. 

  5. Exercise ‘Snack’: While it may seem highly unlikely that you can get your full workouts in while on the road, it’s important that you make time for what I like to call an ‘exercise snack’ even if it is just 15 or 20 minutes. Even in a summarized form, getting your muscles moving and your heart pumping is always a good thing and your body will thank you later. Check out the bottom of this article for Kris’s Top 5 US Location Recommendations!

  6. Sleep: You need as much sleep as possible to be alert and generate as much energy as possible to keep running on the road while keeping your immune system on high. A good night sleep also helps the body and mind cope with any stress related to traveling. Plan your flights to optimize your sleep and minimize any disruption to your internal clock when traveling through time zones.

  7. Take your vitamins: You are more likely to get run down while away on travel because you are on a non-stop business trip. While you are trying to burn the candle at both ends and pack in as many meetings and events as you can, your body is becoming vulnerable to immune system crashes. Trust me, you do not want to get sick while away from home and in the midst of trying to conduct a business trip. Instead, top-up those vitamins and nutrients by bringing a multivitamin with you for each day you are away from home. If you forget them, check your hotel gift shop or a nearby store.

Check out Kris’s Top 5 Places in the USA to get your ‘Exercise Snack’

Not only is it possible to maintain your healthy lifestyle and be productive while on your adventures, it can be an opportunity to explore new and sweat-worthy locations!

Ala Moana Regional Park– Hawaii

Chula Vista Olympic Elite Training Center – San Diego (if your able to get access to it)

Performix House – New York

Nike Headquarters – New York

Muscle Beach – LA






Meet Julio Hernandez

Julio Hernandez is nearing retirement but slowing down is not in his future.  Every morning he wakes up at 4 am, he makes a BiPro® 100% Whey Protein Isolate shake, and he heads out for a five-mile run.  Rain or shine, Julio spends each morning running through the serene village of Chaseburg, WI.  A morning run has been part of Julio’s routine for 35 years and is where he finds the energy and focus for the remainder of his day.  Julio works as a Canning Line Operator for nutritional products, including BiPro whey protein powder; since starting this job in 2016, has never even looked at a paycheck.  He reserves these for his 18-month-old granddaughter’s education fund. In the evening Julio teaches people of all ages and skillsets at Riverbend Taekwondo, where he also continues his own training.  

Julio is a 9th degree Black Belt and a Grand Master in his craft. He earned his first Black Belt in 1968 in the San Francisco area, training under Eric Lee (Kung Fu) and then Al Dacascos (Kajukenbo).  Julio trained seven days a week, six hours a day for three and a half years.  He was one of four martial artists selected to perform at actor and cinema icon Bruce Lee’s funeral.  Here the group put on a special performance for the Lee family.  


The Road to Becoming Julio 

When Julio talks about how it all began, his face lights up the room.  “My dad was my hero.  He was a Sargent Major in the Army.  I would go to the gym with him and watch everyone train.    This is where I started to pick up on their skills as I practiced from the sidelines.  My dad took notice and insisted I solicit formal training.  When I began training, it was 25 cents a week, which was a lot for a kid in the 60’s.  I mowed lawns and washed cars to earn money and soon was training seven days a week for 10 cents, as long as I cleaned the gym!”  

In the 1970s, Julio began his work in event and personal security in the Los Angeles area and continued training martial arts stunt coordinators, preparing them for work in martial arts films.  Among the countless clients Julio provided security services for, his 13 years as Ozzy Osbourne’s exclusive bodyguard top his list.  To this day, Ozzy is still number one on Julio’s workout and training playlist.  

Julio is also a trained chef and the owner of several BBQ trucks used for catering events in California. It is here Julio learned the joy of paying it forward; something he carries with him each day.  “I had a man come to the back door of the truck one evening when we were working a rodeo.  He told me he didn’t have any money and asked if he could wash dishes to feed his family.  He had six children with him.  I sent him around to the front of the truck and told him this meal was on me, that he didn’t owe me anything and that one day he might do the same for someone else. Six years later, I was at a restaurant when my server told me my meal was taken care of and pointed out a man across the room.  I went over to shake his hand and thank him for the meal.  He said, ‘you probably don’t remember me, but six years ago you fed my family at a rodeo.’ I found out that he had become a lawyer.”


How a move to Wisconsin connected Julio to Agropur & BiPro®

Marriage brought Julio from California to Wisconsin, where he and his wife could be close to her family. His passion for people, food, learning, and discovery made working at Agropur Ingredients, the manufacturers of BiPro® Protein, a natural fit.  “I take pride in everything I do, and I learn from the process, no matter what it is. I learn every day at work.  I study our ingredients and our products, and this is how I discovered BiPro ELITE Whey Protein and the reason I use it every single day.  I know exactly what ingredients we put in BiPro ELITE Whey Protein and the care that goes into every bag.  I was looking for something clean and low in sugar that would boost my energy and help me focus all day.  I found that in BiPro ELITE Whey Protein.”  


Julio's Dream Continues On

In 2018 Julio tested for his 9th degree Black Belt.  This test took 12 hours with three 15-minute breaks.  “I’m used to that.  When I started at Agropur, that was my shift.” He says with a smile.  It took nearly five months for him to get the results at which point he received an invitation to Salt Lake City, UT for a Grand Master Black Belt ceremony where he was surprised with this honor.  

The one-word Julio uses to describe himself is happy.  He can connect with anyone in a matter of minutes. He believes in creating strong links with the people around him, regardless of where he is and what he is doing. He uses Facebook and will reply to anyone who reaches out to him. He has traveled the world, received the highest honors a Martial Arts athlete can receive, and yet remains as selfless and down to earth as they come.  His mantra comes from his Martial Arts weapons prowess. “Keep your spear bent and your chain straight,” Julio explains his mantra as a bent spear demonstrating control in motion and a straight chain signifying power both physically and within, to excel to the next level in anything you do.  


Words of Wisdom

For someone who lives such an extraordinary life, Julio’s message is simple; be humble and be kind to your fellow human beings.  This retirement will be Julio’s second, as he came back to work shortly after moving to Wisconsin. He plans to teach more Martial Arts classes and Cardio Kickboxing. More than anything, his favorite part is watching his students grow by working through challenges and building confidence.  He will tell you attitude is everything, common sense is key, and above all, anything is possible using the power found within.  


Understanding Differences between Whey Protein & Collagen

Please take note! The title of this blog calls out the ‘differences between’ Whey Protein and Collagen’ and not ‘Whey Protein ‘versus’ Collagen’. That is pretty instrumental take-away. Whey Protein and Collagen are indeed both proteins but they don’t necessarily have to be pitted against each other and in reality, they can be used to complement one another in a nutrition regimen! The goal of this piece and supplementary videos is to breakdown the characteristics of these different proteins and help you understand when to take them, how much and why. 


Origin & Amino Acid Profiles 


Collagen is typically made via bone hide from beef cows however there are vegetarian-friendly versions such as marine collagen. Collagen is primarily heavy in three amino acids - glycine, proline, and hydroxyproline. Generally speaking, these amino acids have properties that aid in the health of connective tissue, skin, hair nails.

Whey Protein on the other hand is a protein derived from milk – a nutrient dense complete source. Whey protein isolate also goes through an advanced purification process that filters out fat, lactose, sugar and carbohydrates for an incredibly healthy protein source.Whey Protein is considered to be a complete protein which is defined as containing all 9 Essential Amino Acids (EAAs). Other proteins which are aimed at being an alternative to Whey Protein — such as plant proteins — will often have to be supplemented in order to achieve the same all-in-one balance. Of recognition is Whey Protein’s high levels of BCAAs (valine, leucine and isoleucine). These Amino Acids are highly functional components for muscle recovery & retention. 

The Amino Acid profile is the essential differentiatorbetween Whey Protein & Collagen. When it comes to Amino Acids, a few key things are important to understand before we dive in and you review the visuals.

  1. Amino Acid chains are how a protein is created and they are the root of protein’s nutritional benefits
  2. 1000mg equals 1g
  3. Each amino acid contributes different body functionalities or qualities


BiPro’s Typical Whey Protein Amino Acid Profile


Typical Marine Collagen Amino Acid Profile


Key Benefits

As noted above, the amino acid profiles of Whey Protein and Collagen are the drivers of their functional benefits. And as shown in the Amino Acid Profile visuals above, Collagen and Whey Protein have very distinctive profiles therefore the benefits they bring about are quite different. 

To begin, Collagen is a protein that is naturally occurring in our bodies but as we age, this inherent production starts to slow and may need supplementation. In addition to Collagen playing a role in the health of hair, skin and nails, it also has a significant role in the connective tissuessuch as bones, ligaments, tendons, and the skeletal muscles. 

While Whey Protein’s status as a complete protein means it contains all 9 Essential Amino Acids, its notoriety exists with its exceptionally high levels of leucine (BiPro® ELITE Whey Protein Isolate has 2.5g). Leucine has a unique ability to stimulate muscle protein synthesis. Dr Mike Rousell, Ph.D., author of The Meta Shred Dietdescribes leucine as being essential to the body’s ability to 'turn on' muscle building at a cellular level. Whey Protein can be a powerful tool to achieve a number of fitness and wellness goals such as muscle gains, weight management, therapeutic recovery, sarcopenia management and more. In addition to offering an appealing low calorie, low carb nutritional profile, utilizing a pure, clean label Whey Protein Isolate like BiPro® is also typically gluten free and lactose free. This means Whey Protein Isolate can be easy on digestion systems even when individuals have a sensitivity to other dairy products.  


When to Take & How Much


To go back to our first take-away, when it comes to Whey Protein versus Collagen, you don’t have to pick and choose. Both proteins can be used in a complementary fashion on a daily basis. As we know, protein supplements are extremely adaptable and can be built in conveniently during the day. If you’re interested to see recommended daily protein requirements, check out BiPro’s Protein Calculator. Below are two expert insights, from Reilly Brown and Chris Freytag, on Whey Protein and Collagen consumption:

  • Reilly Brown, member of BiPro’s ProTeam and Sports Nutritionist gave us her take on how and when collagen should be taken for people actively training. Her recommendations: 
    • Approximately 45 minutes to 1 hour before a training session, Reilly recommends taking in about 15g of Collagen protein paired with Vitamin C. Think about mixing some Collagen in with orange juice for a combo that will help maximize tendon and ligament health.
    • Post training is the time to prioritize recovery. This is Whey Protein’s time to shine, Reilly’s recommendation is to take in about 20g of clean label Whey Protein as a workout follow-up and pairing it with a 3-to-1 carb ratio for optimal functionality. If you’re actively competing she suggests ensuring you’re investing in a NSF Certified for Sportproduct like BiPro ELITE. 

View Reilly’s Video Take Here.


  • Wellness Influencer Chris Freytag finds that the combo of Whey Protein and Collagen help her achieve what she needs regarding fitness and recovery as well as her skin and joints. While she’s seen a broad range of recommendations for daily consumption of protein, generally speaking she gets a good portion of her daily requirements from whole foods and takes 10-20g of Collagen via supplementation and 20-30 grams of Whey Protein via supplementation. Depending on her day’s activities, Chris will take her Whey Protein via shake, smoothie or Protein Water throughout the day or after a good workout for recovery. She then pairs that with Collagen in powder form – sometimes mixing it in her coffee or protein shake or alternatively, occasionally she will defer to taking Collagen via capsule form at bedtime.

View Chris’s full video breakdown of Whey Protein and Collagen Here.

As always, what products are right for you will depend on your body, goals, preferences and budget and you should always consult healthcare professionals if you’re serious about finding a more exact right balance for you. We offer these insights to help you explore your wellness behaviors and inspire you to make big moves in your fitness journey! 




Own the Zone

Football season is upon us. The anticipation, the rivalries, the tailgate parties; whether you are an athlete or a fan BiPro has you covered.

Get game day ready with BiPro ELITE and BiPro Protein Waters. These products are NSF certified for sport; tested by a third party (NSF International) to ensure they are FREE of athlete banned substances. This means the ingredients on the label are the ONLY ingredients found in BiPro products; providing high quality, safe supplements. BiPro is free of artificial flavors, artificial sweeteners, fat, gluten, lactose, carbohydrates, and sugar. BiPro ELITE and BiPro Protein Waters are lean, clean, protein. 

Are you watching your favorite team from the sidelines? Click here for some of our Super BiPro tailgate party recipes including cheesy bacon ranch dip, mini pizza muffins, and a lemon-ginger recovery tea - just in case your team is more out of bounds than scoring touchdowns. 


Six-Pack Abs with ProTeam’s Kris Chrisp

Author: Kris Chrisp 

Abs will always be the holy grail of fitness. Whether you're going for strength, size, lean mass, or just a great Instagram photo, who doesn't want a visible six-pack? (*3)

If you've been working at it with no results yet, you're probably doing your workouts wrong, or have a poor diet that could use some more BiPro BOLD™ Protein Isolate or BiPro ELITE™ 100% Whey Protein Isolate. Shameless plug; sorry, but it's true. 

We all have the potential to have a great six-pack. The biggest misconception most people have when training abs is that more is better. But the time you spend working on your abs has very little impact on how long it takes you to get a six-pack. Just like every other muscle group, quality reps of the key moves are far more significant to your success than the quantity. 

I have put together 6 of my favorite ab workouts that'll hopefully help you achieve the abs you desire. 

  • Pike Angle Tap 
    • Get in a push-up position and raise your hips straight into the air. From his position take one arm and tap the opposite knee, go back to start position and raise your hips up again, take the opposite arm/hand and take the corresponding knee. Repeat.
  • Leg raises 
    • Lie on your back with your hands legs and arms all straight together. Keep your arms on the ground while simultaneously lifting your legs (still straight together) up into the air until your butt comes off the ground. Slowly bring them down and repeat. (Try with or without a stability ball held between your feet)
  • Cross Body Mountain Climbers 
    • From a push-up position, bring your knee cross body towards the opposite elbow. Return to starting position and do opposite side.
  • Hanging Leg raises 
    • Hang from a chin up bar. Raise your knees until they reach a 90-degree angle with your body’s torso, hold this for a few seconds. Slowly bring your legs back down to the starting position and then repeat. 
  • Dead Bug 
    • Start on your back with your arms and legs up in the air perpendicular to your body. Slowly extend your opposing arm and leg outward without having them hit the ground, hold for a few seconds. Bring them back to starting position and repeat on the same side for the recommended repetitions. Follow by repeating on the opposite side.
  • Stability ball planks 
    • Begin by kneeling in front of a stability ball with your forearms on the ball. Slowly tighten your core until your body is in a straight line. Hold this position, engaging your muscles, breath throughout. Come down the same way you came up.


Beginner: 30 seconds each exercise, 1-2 sets 

Intermediate: 45 seconds each exercise, 3 -4 sets

Expert: 60 seconds each exercise, 4+ sets. 

Note: Please make sure to respect your body’s boundaries and consult medical professionals when applicable.

Will these workouts deliver a six-pack on their own?
No, of course not.  Obtaining and maintaining such an esteemed physique is accomplished by combining: a solid ab workout that targets all the right muscle groups, complimenting your muscle building with challenging fat burning cardio sessions, ensuring your fueling your body with the right nutritional balance and taking in the right nutrients at the right time.

Show off your hard work with a cardio combo!
If you’re seeking a visible six-pack, one thing is for certain, you’re going to need to burn fat. Reducing the amount of tummy fat is the only way those beautiful new muscles can shine through. Your best bet is going to be building in cardio into your fitness regimen. A number of studies point to cardio’s ability to not only reduce body fat, but to shed it where it counts, on your belly! The minimum recommended for real results is 3-4 times but for maximum results, shoot for 20-40 minutes a day. (*2)

Your daily nutrition will make a difference.
With a focus on building muscle and maintaining lean muscle mass, your nutrition will absolutely play a role in your six-pack results. The rules are pretty simple: drink more water, eat less refined carbs and processed foods, take in more fiber and up your protein intake. Upping your protein intake can aid in creating successful results. Protein can come from a variety of sources such as meat, seafood, dairy products such as whey protein, nuts, or legumes. Of importance is finding the right amount of protein for your body and lifestyle (you can try BiPro’s Protein Calculator) and finding clean, quality sources of protein to build into your diet. Quality will make a difference, a clean protein like BiPro®deliver’s all the essential amino acids needed for muscle synthesis. (*2) Additionally, whey protein isolate helps to combat hunger cravings by giving a feeling of satiety, or in other words, it helps you feel full longer. This will help you reduce your impulse snacking and empty calorie intake – which is undoubtedly one of the biggest self-sabotages out there.

Time your protein consumption right
During your workouts, your muscles are essentially breaking down. When you enter the end of your workout, or recovery time, your muscles will start to synthesize and will begin repairing.  To ensure you’re providing your body with the right amount of protein at the right times, try to take in about 5-10 grams of protein pre workout and 15-20 gram as a post workout recovery in addition to the natural inclusions throughout the day. (*1)

Now go make moves!


*Source (1):

*Source (2):

*Source (3):


Power-boosted Protein Breakfasts with ProTeam’s Reilly Brown

The great breakfast debate – should you or shouldn’t you? We think “yes!” and have some great reasons to help back that up. No matter what you have planned, taking in a routine breakfast can help you feel mentally and physically prepared to take on the day. An ideal breakfast is a balance of protein, whole grains, healthy fat and fruits and/or vegetables. Of important note, whey protein isolate can help you start your day off feeling satiated, which is a technical way of saying you feel satisfyingly full. Additionally, when you are able to take in a clean source of protein, the satiety isn’t a fleeting feeling. Like other forms of naturally occurring proteins, whey protein isolate can provide a sustained fullness which can ultimately lead to less sporadic and impulsive snacking throughout the day. But what if you’re not hungry in the morning?If you’re not hungry in the morning, it is a good time to take a look at the rest of your eating behaviors and timeframes. Lack of hunger in the morning can point to problems such as excessive late night snacking. Your body and health will benefit if you can consciously work towards putting those night-time cravings at bay and allow your body’s timeclock — and hunger cues — to readjust.* It’s also important to note that if you’ve been skipping for a while, you may have inadvertently trained your body to not seek breakfast in the morning. Starting off small will help your body readjust more gradually. 

Side note: Interested to find out what your ideal daily protein intake is? Use BiPro’s Protein Calculator.

No doubt, your schedule for the day and craziness in the morning will impact how much prepping you want to put into your breakfast but have no fear, convenience is something we’re all over! We paired up with Sports Nutritionist, Reilly Brown to put 3 amazing protein-fueled, no-fuss breakfast recipes in your hands! Recipes work well with BiPro BOLD™, BiPro ELITE™ or BiPro RENEW™.

  1. Nutty Greens Smoothie
  2. Overnight Oats
  3. Protein-Packed Toast

Only have a few minutes? It doesn’t get much easier than throwing everything into a blender in order to have a portable power-packed breakfast. An unexpected bonus of this recipe is that it puts youroverflowingzucchini-patch to work! After blending, pour this Nutty Greens Smoothie into your fav to-go mug and get on your way!

Note: for this recipe, consider splitting it with a friend/spouse/family member if your activity level is low-moderate. If you’re training hard or seeking to make gains, this can be one fuel-filled serving!

Great for the whole family! What do we love best about this Overnight Oats recipe? Two things really:

  1. Jars can be prepped ahead of time making the morning juggle go a little smoother, no matter how many people you’re serving!
  2. This is the perfect protein-filled base for anyone in the family. Flavors and toppings (like chocolate chips, blueberries or coconut) can transform this simple recipe into everyone’s customizable favorite. 

Take a minute to digest the day ahead with this Protein Packed Toast. You know that good nutrition is all about balance and this layered Protein Packed Toast doesn’t disappoint. Sometimes breakfast doesn’t feel complete without and egg and toast but this twist on toast provides an extra boost of protein by mixing in a clean source of unflavored whey protein isolate with cottage cheese. Pull up a chair, have some coffee and enjoy! 

Heading to the gym? Fueling up before a morning workout will ensure that you’re getting the most out of your session. If you have an intensive workout, you can also benefit by taking in some additional nutrients afterwards for muscle recovery. If you need something quick and refreshing, try BiPro® Protein Water

Don’t forget, quality counts! Well-respected by experts in nutrition,whey Proteins are known to be a complete source of essential amino acids and the leading source of leucine.* These important elements are key in helping to build lean muscle, aid in weight management, assist in recovery, maintain muscle mass and more. Available at approachable price points, you don’t need to sacrifice quality to get the best source possible. Check out our compare charts to find the best BiPro® product for you! 


*Source: 0Optimizing%20Protein%20Consumption%20Key%20to%20Sustained%20Well-Being_7%20August%202019.pdf 


Fitness Check-in: The 4 Quarter Breakout Method


As we find ourselves about half way through the year, it’s always a good idea to do some self-reflection to check-in on where you’re at with achieving fitness goals. One of the ways I go about setting fitness goals –and actually being able to sustain throughout the year– is to try to break the year down into 4 quarters. The 4 quarter method makes it more manageable to strategically plan and more efficient to attack. Whether your fitness goals are to lose weight, gain more muscle mass or to just simply be in better shape, it starts with having a solid plan. The key to success is keeping your focus on achieving the quarterly goals and having faith that the peripheral rewards will happen in the process. Establishing these small manageable goals, such as, consume XYZ grams of protein per day, will be critical to your overall success. Being able to check-off smaller significant benchmarks will enable you to reward yourself mentally. Having to wait too long to feel like you’ve accomplished anything can diminish your motivation and pull you off track entirely.

It doesn’t matter if your ultimate goal is fitness or something else,I believe establishing measurable goal makes tracking your progression more manageable. For instance, this theory can also transfer well to work life, organization and self-improvement initiatives. You should begin by taking small steps and tracking your progression along the way. While it’s normal that we all seek instant gratification, it’s important to be realistic with the time frame you develop for achieving your goal.  Though it is important to make your goal specific, it’s also important to give yourself permission to alter it as you progress with your fitness journey. For example, you could discover your original goal becomes too tough to maintain because your sights were set too high, or perhaps you’re finding it’s too easy and you can amp it up. What’s important is that you keep goals relativity realistic to your lifestyle, continue to measure your progress and celebrate your achievements along the away. 

If you’re struggling with: being able to define an actual fitness goal, having a tough time evaluating your current fitness level, determining what could be a realistic goal, and/or just feeling overwhelmed about the process, it can be helpful to consult an expert. A certified personal trainer or nutritionist would be a great place to start! To help you embark on your fitness goal journey reference the example 4 quarter breakdown below for inspiration. 

Now go make moves!


The 4 Quarter Breakout Method

Set out to accomplish 4 or more measureable goals per quarter. 


January – March

  • Drink more water 
  • Try to eat greens 2-3 times a week
  • Get more rest (average 7-9 hours a sleep a night)
  • Limit sugar intake 
  • Stretch more
  • Get a workout buddy (accountability partner) 

April – June 

  • Take stairs when available 
  • Consume XX grams of protein per day – BiPro® makes some great options, check out our Protein Calculator for help determining what you need!
  • Go outside more (Vitamin D from the sun is good for the body – shoot for at least 15 mins a day)
  • Say “Bye, Bye” to sugary drinks (sodas and energy drinks) – opt for clean options instead  
  • Do something active every week that calms you
  • Schedule workouts in your calendar

July – September 

  • Aim for balance (Working out way too hard and way too constantly without proper time to rest and recuperate can lead to burnouts and mood changes)
  • Track your fitness progress
  • Reward yourself with compliments daily
  •  Perfect your form 
  • Try one new healthy recipe every week
  • Drink more water

October – December
(Holiday Season)

  • Remind yourself why?
  • Do more meal preps on Sundays – Color-coded containers can help! 
  • Don’t let guilt get you – enjoy your time with friends and family over the holidays
  • Try one new work out a week
  •  Write goals for following year 
  • Pat yourself on the back for finishing the year STRONG

Jordan Hasay 2019 Boston Marathon Recap

For Jordan Hasay running at a highly competitive level is a gift.  Born and raised in Arroyo Grande, California, Jordan was unanimously selected as the 2008 Girls High School Athlete of the Year by Track and Field News. A short time later, in 2009, she landed on the cover of Track and Field News magazine, being the ninth high school athlete and third woman to receive such and honor.  In college, Jordan studied Business Administration at the University of Oregon earning 18 All-American honors. 

In Jordan’s 2017 marathon debut, she placed third in the Boston Marathon with a time of 2:23:00, which is the fastest American debut ever at the Boston Marathon.  She then followed up with a third-place finish at the 2017 Chicago Marathon with a time of 2:20:57. 

For as much success as Jordan has experienced, her story is about much more than the run.  It is about reflection, recovery, and resilience. 


Jordan has a positive mental mindset and a friendly smile no matter what challenges she is facing. Jordan also considers herself as a student of the marathon.  “My parents never put any pressure on me, running was always fun.  Sometimes you must learn by going through the ups and downs. You’re almost more motivated by the lows than the highs.  It’s certainly not easy going through defeat but at the end of the day, I would be out there running no matter what; even when I was losing races.”  

Over the last two years Jordan has indeed faced both the highs and the lows; using them both as an opportunity to learn more about the sport she loves.  2017 brought her first two marathons where Jordan was still learning her strengths and her pace at different stages of each race.  2018 saw Jordan on the sidelines with an injury that did not allow her to participate in either race.  Both years tested Jordan, but she is as hard working as she is competitive and took every challenge in stride.  


After experiencing her stress fracture, Jordan took two months off from running.  “It was very tough, but I knew that I had to commit to resting both physically and mentally.  I tried to use it as an opportunity to spend time with family and friends and working on my flexibility by doing yoga.”  

Jordan incorporates stretching and strength training into her recovery and workout routines, making sure to pay close attention to her feet and calves.  Stretching before and after each work out can help to avoid injury by resetting the body and ease post-workout soreness.  

Nutrition also plays an important part in both training and recovery.  “I drink BiPro Protein Water™ right after my long runs because protein helps my muscles recover quickly before my strength training session,” Hasay said. “Then, right after I’m done lifting weights I have another serving of BiPro ELITE™ protein to help my body bounce back from a long day of training.”

Jordan’s BiPro recommendation is Berry BiPro Protein Water™ and BiPro ELITE™ French Vanilla protein powder, which contains 2.5 grams of leucine per serving.  The leucine from whey protein isolate has a superior impact on muscle protein synthesis, the process of repairing broken down muscles, to allow them to grow and become stronger.  

“I eat about 4,000 calories per day!  I’ve gotten to the point of knowing if I am not eating enough.  I can tell by the way I feel; no energy during workouts or not sleeping well.  I stick with a lot of healthy foods, like protein, to make sure I feel as strong as possible.  During recovery from my injury I added in extra BiPro® whey protein powder before bed.”  


April 15, 2019 officially marked Jordan’s triumphant return to competitive running where she placed third in the Boston Marathon.  With a time of 2:25:20, Jordan was only one minute and 49 seconds behind the first-place finisher, Worknest Dogefa of Ethiopia.  With this, Jordan was the first of the U.S. woman participants to cross the finish line in 2019.

“I’ve always believed that running is the best metaphor for life.  There are so many ups and downs and I’ve come to learn that the most important part is the journey, not necessarily the destination.  The ups and downs I’ve gone through during my running career have taught me to enjoy the struggle, to simply live in the moment, and give my best; because untimely that is all anyone can do.”  

Jordan plans to return to Chicago in 2019 in hopes of another great finish. Again, taking what she’s learned through racing and recovery, hoping to set her own personal best.  


Can I Have Whey Protein on a Keto Diet?

What is a Ketogenic Diet? 

The Ketogenic or “Keto” diet is a high-fat, moderate protein, low carb diet that continues to gain popularity.  The human body favors carbohydrates as its fuel source.  When carbs are not available, the body begins to break down fat for energy.[1]  The key to managing the keto diet is in consuming the right amount of fat, protein, and carbohydrates. [2]  Understanding the ingredients in a product is important to any diet.  Keto friendly products generally offer a sought after clean, simple label. 


Why BiPro Works on a Keto Diet

Many unflavored dairy-based protein powders, especially whey and milk protein isolates, offer this simplicity as they go through a filtration or ion-exchange process; both of which create a pure and highly concentered form of protein powder.  A clean whey isolate, like BiPro, gives your body 4.7 grams of the three branched chain amino acids (BCAAs), leucine, isoleucine, and valine.  BCAAs have been shown to both improve exercise performance and reduce the breakdown of muscles.  Leucine, specifically, has a major impact on muscle protein synthesis; the process of repairing broken down muscles, allowing them to grow and get stronger. FRIENDLY PEANUT BUTTER CHOCOLATE FUDGE

BiPro is a great way to make meals more nutritious and well-rounded by giving your body essential nutrients.  Protein is also a natural appetite suppressant, so you feel fuller, longer. The recommended protein consumption when on the keto diet ranges from 20 to 35 percent and adding protein powder to a variety of dishes is easy.  When baking, blending carb friendly flour alternatives, like almond flour and vital wheat gluten will create a high-fat but dry baked good.  Adding BiPro, which will be hydrated by the high-fat content, will help to keep your favorite Keto baking recipe moist and give it a more pleasing texture.  BiPro protein powder is also an easy addition to things like soups, sauces, dips, dressings, coffee, and tea.  Visit our recipe page to see how easy it is to add BiPro to some of your favorite foods and drinks. 



[2] Mintel


Dog Bone Biscuits

Did you know you can make your own protein-packed dog biscuits with BiPro? These easy recipes for homemade peanut butter and BiPro dog treats will keep them licking their chops. 


  •  7.5 ounces pumpkin, canned (half can or about 1 cup)
  • 1 cup potato flour or unflavored mashed potato flake
  • ¼ cup peanut butter
  • 1 large egg
  • 2 scoops BiPro unflavored
  • 2 tablespoons honey


  1. Combine all ingredients in bowl and mix until uniform.
  2. Roll out dough in to 1/4-inch thick.
  3. Using small cookie cutter cut out as many shapes as possible.
  4.  Place shapes on lightly greased cookie sheet—(for grill marks, try placing an oven-safe cooling rack on a rimmed baking pan and placing shapes on the rack).
  5. Bake at 350°F for 10-15 minutes, or until edges start to brown and cooled biscuits snap when bent.
  6. With dough trimmings, re-work into a ball and repeat steps 2-5.
  7. Store in a sealed container or bag in a cool, dark location.

Preparing for the Combine through Training and Nutrition


EJ Webb and I, Kris Chrisp from STACK Sports & Therapy located in the heart of Atlanta, Georgia, are preparing a group of young men for the next step in their pro career. Once a pro football prospect has completed his college football career, he typically signs with an agent and reports to a training facility to begin preparing for the "biggest job interview" of his young adult life.

Most players will arrive at a training facility during the first week of January. Athletes typically have 6-10 weeks to work with performance and position coaches at these facilities throughout the country. Football agents spend thousands of dollars to train, house and feed their clients. The goal for the athlete is simple – it is to become stronger, faster and better. This integrated program prepares players for all aspects of the football combine and pro days. They will work on speed training to develop proper technique for the 40-yard dash, L Drill, and 20-yard shuttle. Power training maximizes results for the bench press, broad jump, and vertical jump.

STACK athletes: Athletes:   Kamron Lewis  Leo Jackson III Lemarkus Bailey  Connor Christian  Toyous Avery  Jody Fortson Jr.  Ellis Richardson  Chase Hawkins  Chris Palmer  STACK 2019 Athletes: Kamron Lewis, Leo Jackson III, Lemarkus Bailey, Connor Christian, Toyous Avery, Jody Fortson Jr., Ellis Richardson, Chase Hawkins, Chris Palmer 

However, what makes our combine package unique here at STACK is that we offer on sight Physical Therapy services to help treat injuries, decrease aches and pains, and limit injury risk. In addition, we offer Certified Sports Nutritionists, as our CSN here at STACK I’m responsible for carefully planning out each meal for the athletes whether they are looking to lower their body fat or simply maintain a healthy diet. Along with determining their daily calorie requirements, I personally will breakdown how many grams of proteins, carbohydrates, and fats are needed per meal per athlete. We work with a meal prep company “Fit-N-Fuel” that exceeds all of our needs to help our athletes reach their highest potential.

As we know Protein is essential for muscle growth and repair. A quality whey protein can help you hit your daily protein target of 1 gram per pound of bodyweight, and it's also important for post-workout recovery and building new lean mass. Whey is a clean, fast-digesting source of protein, making it ideal after your training sessions and between meals as necessary. Plus, many players seek to gain or lose weight in the weeks leading up to the combine in Indianapolis while every player strives to go in with a leaner, more powerful physique to impress team officials both on the scale and during the workouts. Shakes and smoothies are a key part of our pre-combine nutritional strategy to get an athlete the fuel needed to reach their optimal performance. They're convenient, easy on the stomach, and smoothie recipes can easily be adjusted depending on whether your athletes are looking to gain, maintain, or lose weight.

Creating a Pro Smoothie

The sample recipe below provides a framework for creating smoothies for a quick and easy breakfast, for recovery after a tough training session, or for an evening snack. 


  • 1 cup water or skim milk + ice 


  • 1 tbsp ground flaxseed or chia seeds

fruit & vegetables:

  • 1/2 cup pineapple (fresh, frozen)
  • 1/4 cup blueberries (fresh, frozen) 
  • 1 cup strawberries (fresh, frozen) 
  • 1 cup fresh, zucchini 


We’d like to send a huge THANK YOU to BiPro® for helping fuel our athletes with the best and cleanest protein available. 

blogs - BiPro & Athletes

The Benefits of Working Out in the Morning

Finding motivation to work out in the morning isn’t easy. If you’re like most people, you spend the first few minutes of the day rushing to get out the door. But waking up a bit earlier than normal can be really beneficial for your health. Morning workouts help you get energized for the rest of the day and post-workout endorphins will put you in a good mood!

The benefits of working out in the morning don’t stop there, though. Research indicates several more advantages to setting an early alarm and hitting the gym. First off, morning workouts can help you take in fewer calories if you’re looking to lose weight. A study published in Medicine & Science in Sports & Exercise found that morning workouts can make food less appealing later in the day. We’re not advocating that you starve yourself after exercise; eating well-balanced meals every day is very important. But making smarter nutrition decisions and avoiding overeating are definite pluses that appear to come with morning workouts. 

Secondly, evidence suggests that the body is primed for exercise in the morning. According to the National Institute for Fitness & Sport, humans’ testosterone levels peak right when they wake up. Testosterone promotes muscle growth, making a morning workout potentially more efficient than exercise during other times in the day. 

After a morning workout, a balanced breakfast is key. BiPro protein is the perfect addition to a healthy breakfast because it gives your muscles needed post-workout protein. A high-protein breakfast has also been shown to improve alertness and appetite regulation.

Related Content
When’s the Best Time to Work Out?

5 Tips for Combating Post-Workout Muscle Soreness


Quick Ways to Add BiPro to Everyday Foods

BiPro Protein Isolate powder can quickly and easily be added to many of your favorite foods, beverages and recipes. Check out how it can be used in baking, as an egg substitute and a nutritious ingredient that brings any snack or meal to the next level! 

Egg Substitution 

Unflavored BiPro is an excellent egg replacement. As a general rule, use the following suggested substitution, but the amount of water may need to be slightly adjusted depending on the recipe.

1 Egg = 2 Tbsp. BiPro Whey Protein + 2 fluid ounces water (1/4 cup)


Increase the protein level of your favorite baked good recipes by adding 1/3 cup of BiPro whey protein to the dry mixture and preparing as directed. BiPro may also be added to retail bakery mixes including cake, quick breads and brownies. Again, add 1/3 cup BiPro whey protein to the dry mixture and prepare as directed.

Quick and Easy Uses

Add BiPro whey protein directly to foods and beverages according to the following suggested guidelines.

BiPro Quick Use guide


Why You Should Add Mushrooms- Yes, Mushrooms- to Your Smoothies

Mushrooms, the latest buzzword in the wellness world-much like kale before it; are receiving praise from seemingly every juice bar and lifestyle blog for their health benefits.  Mushrooms are an excellent source of potassium, antioxidants, and B vitamins; as well as an immunity and endurance booster.  Sounds good, right?  Here is what you need to know about mushrooms and why you should consider adding mushrooms to your protein smoothie.

Adaptogenic Mushrooms Chaga Mushrooms

Medical or adaptogenic mushrooms like reishi, cordyceps, and chaga can improve your body's response to stress and help with focus, clarity, and energy levels. Although mushrooms have been used as medicine since ancient time; modern research on adaptogenic mushrooms is still in the early stages especially with cancer related claims; however, a recent study shows adaptogenic mushrooms help with recovery and that cordyceps mushrooms were able to improve endurance, diminish fatigue, and facilitate lactate clearance during exercise of animals.

Immunity and Mushrooms

All mushrooms contain beta glucans; which help fight inflammation and aid the immune system.  A University of Florida Institute of Food and Agricultural Sciences study found mushrooms increased immunity in people. The participants ate one 4-ounce serving of cooked shiitake mushrooms every day for four weeks. Through blood tests before and after the experiment, researchers saw better-functioning gamma delta T-cells and reductions in inflammatory proteins.

Potassium and MushroomsPortabello mushroom

Did you know mushrooms provide more potassium than a banana? That's right; one medium Portabello mushroom contains more potassium than a banana. Potassium is an essential mineral that helps your body maintain its fluid and electrolyte balance. It also helps control blood pressure and protects blood vessels from oxidative damage. Boosting your potassium intake can cut your risk of strokes by 23%!

Antioxidants and Mushrooms

And antioxidants?  Mushrooms contain more antioxidants than tomatoes, green peppers, pumpkins, zucchini, carrots, and green beans. Antioxidants are molecules that fight damage from free radicals, the unstable molecules that can harm cellular structures. Free radicals may play a role in serious illnesses like heart disease, cancer, and Alzheimer's disease. Mushrooms contain unusually high amounts of two antioxidants, ergothioneine and glutathione. In a study, Porcini mushrooms had the highest concentrations of both ergothioneine and glutathione. Common varieties, like white button mushrooms, contain lower levels of antioxidants, but still more than most other foods.

Vitamins and Mushrooms

Mushrooms provide high levels of several B vitamins including vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), and B9 (folate). Although each B vitamin is unique, they have closely related functions. B vitamins are a class of water-soluble nutrients that help to provide energy by breaking down proteins, fats, and carbohydrates. B vitamins also play a vital role in the nervous system.

Adding Mushrooms to Your dietIced Mushroom Mocha made with BiPro

From the common white button to more exotic adaptogenic, mushrooms have a wide variety of health benefits and are easy to incorporate into your diet. They be eaten as a side dish or added to foods like soups and risottos. Cooking or lightly steaming them does take away some of the vitamin b nutrients though.

But mushrooms in your smoothie? Yes, and it may be even easier than you think.  Many adaptogenic mushrooms like agarikon, blazei, chaga, cordiceps and maitake mushrooms are available in powder form, an effortless addition many foods including your favorite smoothie. If mushroom powder isn’t quite right for you, try adding a small amount of fresh or dried mushrooms of the reishi, shiitake, or oyster varieties. 

Bonus: Try our Iced Mushroom Mocha Recipe 


Never run out of BiPro whey protein again!

Subscribe & Save! Join BiPro's auto-ship program and receive 10% off your auto-ship order plus free ground shipping. 

If you consume BiPro on a regular basis you should consider auto-ship. BiPro will automatically resupply you with product every 30, 60, or 90 days! You get the convenience of always having just what you need when you need it.

How it works:

  • Choose your favorite BiPro product
  • Select the subscription option
  • Pick 30 days, 60 days, or 90 days
  • Click “ADD TO CART”
  • Proceed to check out
  • Confirm subscription option and update cart

Each time we auto-ship your items, our secure payment gateway service will automatically debit the credit card you have on file. There’s no long-term obligation and you can discontinue the program any time you choose. Please note that you must give at least 72-business hours’ notice to cancel an auto-ship order. We will cancel the upcoming order. If the auto-ship order is in the mail at the time of cancellation, the next scheduled order will be the one canceled.

blogs - Health & Nutrition - Recipes - Whey Protein Information

Why You Should have BiPro Whey Protein Every Morning

Just about everyone knows how important breakfast is. The food you consume in the morning gives you fuel to tackle the day, dictates your energy level and impacts overall well-being. But just because you’re having breakfast doesn’t necessarily mean that it’s healthy or nutritious enough.

There’s an easy way to make sure your breakfast gives you the valuable nutrients needed to perform at your best: Add some protein to it. Consuming protein first thing in the morning poses a number of benefits. According to the San Francisco Chronicle, a high-protein breakfast can improve alertness.

“A morning meal high in protein raises your brain’s tyrosine levels. This helps your brain produce neurotransmitters called norepinephrine and dopamine, which give you energy and make you feel awake and alert,” the article states.

Not only can protein help your morning alertness, but it’s also great at regulating the appetite. An article from Medical Daily highlights a study from the University of Missouri that found a high-protein breakfast “helps control your appetite throughout the rest of your day.”

Participants in the study who ate a high-protein breakfast were found to stay fuller longer, limiting snacking and overeating later in the day.

A study from Tel Aviv University backs up that claim. Men’s Fitness summarized the research, saying that the researchers “discovered that adding whey protein to a sensible breakfast can help you lose serious pounds.”

Adding a scoop of BiPro protein your morning yogurt, oatmeal, smoothie or pancakes can do wonders for your health and wellness.

Related Content
On-The-Go Protein Bar Recipe: Strawberry Almond Chocolate Chip

Featured Protein Recipe: Frozen Strawberry Yogurt Pops

blogs - Health & Nutrition

Brain Foods That can Improve your Focus

There are few things worse than struggling through the day without enough energy. It’s harder to focus, concentrate on work and get motivated to go to the gym.

Sleep plays a massive role in regulating energy levels. Having an extra cup of coffee in the morning can also give you a jolt. But the food you eat has a major influence on your energy, brain activity and ability to focus.

Research suggests that these brain foods are great for focus and can turbocharge your productivity.  

Dark chocolate
Dark chocolate

Enjoying dark chocolate in moderation does have some health benefits – especially if you’re looking to get focused. “Dark chocolate boosts serotonin and endorphin levels, which are associated with deeper concentration,” Natalie Stephens, a clinical dietician, told Health.

blueberry smoothie

A 2010 study from the Journal of Agricultural and Food Chemistry found evidence that blueberries can improve memory. That’s right, the delicious fruit is not only packed with antioxidants but may also keep your brain sharp!

Looking for a healthy and filling blueberry recipe? Check out this delicious blueberry smoothie recipe and this blueberry muffin recipe. Both dishes are made with BiPro Whey Protein Isolate for added nutrition!


Salmon carries a number of health benefits. The flavorful fish is much lower in fat than steak for one, and is also loaded with omega threes. “Salmon is a concentrated source of omega-3 fatty acids, which help rebuild brain cells, slow cognitive decline, and also strengthen the synapses in your brain related to memory,” professional health coach Lori Shemek told Health. “The protein in salmon contains amino acids, which are essential for keeping your brain focused and sharp.”  

Whey Protein
whey protein

Whey protein is also an excellent source of amino acids. BiPro protein powders contains all nine essential amino acids that the body needs to consume through food. When you don’t have time to cook up some salmon, try drinking BiPro Protein Water. One bottle has 20 grams of protein and zero grams of sugar, fat or carbohydrate in just 90 calories!

Green Tea
Green tea

Rich in caffeine, green tea is often cited as a great natural energy source like coffee. However, the soothing drink’s nutritional benefits go further than that. A 2014 study found that people drinking green tea performed better on memory-related tasks. 

Banana smoothie

According to the San Francisco Chronicle, vitamin B6 can increase cognitive function. One banana contains roughly half of the recommended daily value of vitamin B6, making bananas great brain foods. Try making a BiPro protein smoothie with bananas to boost your focus.

Leafy Greens
Leafy greens

Yes, the people nagging you to eat your vegetables growing up were onto something! In a 2015 study, people who consumed one to two servings of leafy greens per day “had the cognitive ability of a person 11 years younger than those who consumed none.”


Avocados are a great nutrition source packed with healthy fats. As if you needed another excuse to eat this delicious fruit (yes, avocados are fruit and not vegetables), they also appear to be great for brain health. According to Men’s Fitness, “the monounsaturated fats in avocado help support information-carrying nerves in the brain.”

Looking for an easy way to fit this brain food into your diet? Try our avocado smoothie recipe that includes a serving of BiPro Whey Protein Isolate.

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Meal Replacement Shake Recipes

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blogs - BiPro & Athletes

How to Properly Engage in Cardio Training Without Losing Muscle

By Kris Chrisp, personal trainer (Instagram: @krischrisp)

As a personal trainer, I’m constantly researching and testing out new workouts, programs, etc. to see what actually is beneficial. From mobility to running and strength work I want to know what can help make positive changes not just for me but, more importantly, you. One issue I see people constantly running into is finding ways to cardio train without losing muscle they’ve built up in the weight room. To gain muscle with cardio, you need to stress proficiency in your anaerobic and aerobic systems. You have three basic energy systems, all of which are key to improving your cardiovascular fitness and efficiency:

  1. Anaerobic alactic: The fastest and most powerful system. This system works without oxygen, doesn’t produce lactic acid and lasts for 6-15 seconds to increase maximal strength, speed, and/or power.

  2. Anaerobic lactic (Glycolytic): This system provides energy for activities lasting up to a minute. It doesn’t require oxygen, but it does produce lactic acid.

  3. Aerobic: This system provides energy for longer bouts of activity by breaking down carbs, amino acids and fatty acids. It requires oxygen and can create lactic acid depending on the intensity.

Every energy system has its purpose, but dependent upon your goals, some systems should be stressed more than others. And in order to tap into and train each while maintaining the most muscle possible, you need a different approach, or stimuli. That means proper work, rest protocols and volume.

Workout Plan

If you want to hang onto as much muscle as possible, do two cardio workouts a week — max three. Excessive amounts of low-intensity cardio (three-plus days a week), probably don’t engage any strength activities that preserve what muscle you already have and promote the growth of new muscle. You’re probably neglecting conditioning activities that improve your energy system fitness, too. You can work your aerobic energy system and still increase your muscle, but you need to work at the right intensities.

So, if you try this three cardio workouts a week approach, two of them should tax the anaerobic alactic and lactic systems through sprints. Utilizing sprints is basically a ‘cardio’ workout that can help preserve muscle mass. Look at elite sprinters—they’re jacked for a reason. Sprint workouts will primarily work the alactic and lactic energy systems, improving your recovery, work capacity during workouts, fuel utilization, and energy production in the gym. The other workout should be aerobic-focused (i.e. running, biking, swimming, hiking, boxing/ kickboxing), at a tempo or recovery pace. Don’t forget to warm up properly before each of these workouts.

Example Sprint Run

Two rounds: 5x20-40 meter sprints w/full recovery in between each (two minutes) and four minutes rest between sets. Progressively increase the amount of sprints and distance you do as you move through weeks. If you can find a hill to do this on, even better. You can also do this on a stationary bike. A good circuit is eight-second bike sprint, 12-second recovery for 20 minutes, three times a week. This has been proven to promote fat loss and muscle gain.

Example Tempo Run

3x800 meters
3x400 meters
1x1600 meters

This can be done at a track or the treadmill. Take 60-90 seconds of rest in between each interval. On an effort scale of 1-10, the runs should feel like a seven or eight.

Example Recovery Run

A light 10-20 minute run or 20-30 minute bike ride is great for recovery. You could even go for a strong, brisk walk either on an incline or a treadmill. Follow the recovery run with a mobility-focused workout.

Bonus Tip

Add cardio into your strength routine by doing sprints after your warmup before you hit the weights. Try five second sprints with about 30-60 second recovery in between each for five rounds. Give yourself full recovery (four minutes) before you start your full strength workout.

Getting enough protein in your diet is critical for muscle growth and development. Visit BiPro's shopping page for more information on my favorite protein supplement and check out my Instagram @krischrisp for more workout tips.

blogs - Health & Nutrition

Eat These Five Foods to Boost Your Immune System

It seems like every winter, a number of people around you get sick all at once. With people incessantly coughing and sneezing, avoiding a cold can be really difficult. Luckily, eating the right foods can bolster your immune system and lower the chances of getting sick. The next time the flu is coming around or you feel like you may be getting sick, be sure to have these foods on hand to power your immune system:



Citrus fruits like oranges are great for immune system health because of their high vitamin C content. Vitamin C well known for its role in supporting a healthy immune system. Research shows it is necessary for the growth and repair of all body tissue. The body cannot make vitamin C, it must come from food. One small orange has 85 percent of the daily value of vitamin C. Try starting your day with an orange juice and banana smoothie.



People usually turn to oranges or orange juice for extra vitamin C, but strawberries are a great source as well! Just 10 strawberries add up to more than 100 percent of the daily value of vitamin C in only 40 calories. Also, they taste amazing! Our strawberry flax smoothie has three immune building ingredients: strawberries, orange juice, and whey protein plus omega-3s from flax seeds. 



Broccoli is packed with a ton of vitamins and minerals that can boost the immune system. One cup of the vegetable packs 135 percent of the daily value of vitamin C, plus 11 percent of the daily value of vitamin A and 10 percent of the daily value of vitamin B-6. According to the Cleveland Clinic, vitamin A carries an “antioxidant effect” that aids the immune system and vitamin B-6 plays a “critical” role in immune system function. 



This lean fish is delicious and perfectly suited for people feeling under the weather due to its high concentration of omega-3 fatty acids. Maxine Yeung, MS, RD, CDN, NASM-CPT told CNN that those fatty acids can regulate inflammation in the body. “Chronic inflammation can weaken and disrupt the function of your immune system,” Yeung said in the article.

Whey Protein

Whey Protein

Not only are whey proteins like BiPro great for muscle health and appetite regulation, but they also can help the body fight off colds. According to Today, “No one food will magically fend off the flu, but certain nutrients take the lead in helping protect your body from millions of bacteria, viruses, and other germs – and protein is one of them. One of the reasons is that the antibodies that help fight disease are actually made of protein.” The amino acids that are found in protein form the building blocks of all the body’s cells. If you don’t consume enough protein, you’ll manufacture fewer white blood cells to combat antigens. 

Bonus Tip

Keep some of these foods like strawberries and broccoli in your freezer, plus BiPro in your pantry. That way, the next time flu season hits you’ll have these superfoods at the ready to power your immune system.


What makes BiPro ELITE different than other whey proteins?

People often ask what makes BiPro ELITE Whey Protein different than other whey proteins. Although there are other differences, two differentials are that BiPro is a clean protein with naturally sourced sweeteners and flavors, and only uses ion-exchanged whey protein isolate.

If you look at the ingredient list of most protein supplements, you’ll likely see a long list that read like a chemistry lab. All BiPro Whey Protein products are using clean, naturally sourced sweeteners and flavors, and minimal ingredients. You won’t find artificial sweeteners, dyes, fillers, and bulking agents present in BiPro.

Many top protein powders say “isolate” on their label. Supplement companies use "isolate" on their label, but it’s often a blend of proteins. Their protein blends contain lesser quality proteins like whey concentrates and they aren’t required to tell you how much of each type of protein is in their products. BiPro ELITE only uses whey protein isolate.

BiPro Whey Protein Isolate goes through an advanced patented ion-exchange process that filters out fat, lactose, sugar, and carbohydrates. Ion exchange technology is regarded as the best of the best in the world. It removes fat and lactose through an electrical charge. The finished product has a slightly higher level of protein (90 percent or higher) and a lower level of fat and lactose than micro-filtering.  This process takes exceptional care not to denature the protein; resulting in an ultra-purified protein isolate with approximately 30% more leucine than microfiltered whey isolate. Leucine is known as the critical amino acid for athletes to initiate muscle protein synthesis. Whey concentrates use a microfiltration process, a separation technique that “concentrates” the protein based on the size of material that can fit through pores in a membrane, using pressure. Whey protein concentrate contains fat, lactose, sugar, carbohydrates, and its purity can vary, anywhere from 25 to 89 percent.

In recent years, supplement manufacturers have been sued for allegedly spiking products with cheap fillers that they’re passing off as protein. So even if a label says it is an isolate, how do you know it’s true? BiPro ELITE’s products are NSF Certified for Sport®. To be NSF Certified, they are tested by a third party called NSF International. NSF verifies that the product contains only the ingredients listed on the label, and it is free of contaminants such as pesticides, heavy metals, toxins, and potential pathogenic microbes.

As BiPro has grown, we’ve stayed true to the idea that protein supplements should have a clean label. BiPro’s clean label means minimal and naturally sourced ingredients. BiPro’s clean label means zero grams of sugar, natural sweeteners, and natural flavors. It means you get the protein you need to thrive and no fillers that lessen quality.

blogs - Health & Nutrition

5 Tips for Combating Post-Workout Muscle Soreness

The day after a good workout, getting out of bed can be tough. If you went for a run, your legs might be stiff. If you did an upper-body strength training workout, your arms, chest and shoulders are probably sore. That’s a good thing; being sore means that you worked hard enough that your body is broken down and needs time to recover.


There are multiple ways to reduce aches and pains after exercise to recover quicker, so that you can get back to working out in no time. Here are some of our favorite tips for fighting post-workout muscle soreness:


1. Consume Some Protein

After a workout, protein is essential for helping muscles recover. Exercise causes micro-tears in muscle fibers, which leads to sore muscles. The branch chain amino acids (BCAAs) in whey protein helps your body build and repair muscle tissues. A 2016 study from Nutrition & Metabolism found that the branch chain amino acid leucine has a large impact on muscle protein synthesis. Muscle protein synthesis is the process of repairing broken down muscles. Try a scoop of BiPro protein powder or a bottle of BiPro Protein Water for 20-23 grams of delicious, clean protein.


2. Stretch out

Stretching before and after a workout is a great way to avoid injuries. As you work out, your muscles contract leaving them as in a shortened state; stretching can help reset your body, and ease post-workout soreness. Stretching after a workout can also help to eliminate lactic acid and increase blood flow which also help reduce muscle soreness.


3. Invest in a foam roller

If your lower body is sore after a set of wind sprints or leg day, try using a foam roller to ease pain in your legs. Foam rolling is a form of self-myofascial release or self-massage. It can assist in breaking up muscle knots, and boost blood circulation. Prevention laid out several exercises you can do with foam rollers to relieve pain.


4. Drink some tart cherry juice

Tart cherries are known for their anti-inflammatory effects, which makes them perfect for easing muscle soreness that comes with a workout. Try this tart cherry juice smoothie recipe packed with BiPro for an extra protein boost.


5. Take a contrast shower

You’ve probably heard of ice baths, where you fill a bathtub with ice and then lay in the frigid water to help your body recover quicker. Seriously though, who wants to do that?! Shape has laid out a more comfortable alternative: The Contrast Shower. All you have to do is alternate between hot and cold water in the shower. A minute or two of cold water should still help rid your body of lactic acid and when you can’t take the icy water anymore, just switch the faucet back to hot: No ice required.

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Healthy Game Day Protein Recipes

The next time you go to a game day party, break away from the normal routine of bringing unhealthy food to the get-together. Instead of hot wings or fried chicken, offer a dish that’s both delicious and healthy.

Check out the protein recipes below, which are packed with BiPro Whey Protein Isolate to make them more nutritious and filling:



This lean and clean guacamole recipe turns delicious guac into a protein-packed snack. It can be served wit chips or cut vegetables.


Cheesy Bacon Stuffed Mushrooms

Cheesy Bacon Stuffed Mushrooms

Just four of these savory mushroom bites carries 20 grams of protein (a full serving of BiPro) in 240 calories. The high protein content, mushrooms and crumbled bacon make for a great-tasting appetizer that still has a lot of nutritional value.


Apple Walnut Bites

Apple Walnut Bites

If you’re looking for something a little sweeter, these protein bites will do the trick. Cinnamon, apples and French vanilla BiPro ELITE™ flavors combine for a mouthwatering snack!



Hummus made with BiPro Whey Protein

Dipping vegetables into hummus is a classic health-conscious party snack. Why not make it even healthier? This BiPro-powered hummus recipe has five grams of protein in just a two-tablespoon serving, making the dip much more satisfying.


Protein Crackers

Protein Crackers made with BiPro whey protein powder

Want something healthy to dip in your hummus other than veggies? These crackers pair well with your favorite dip and are also packed with protein. Just four tablespoons of hummus and a handful of crackers are 20 grams of protein!


Cheesy Bacon Ranch Dip

Cheesy Bacon Ranch Dip Made with BiPro Protein Powder

Here’s a great dip that features indulgent cheese, bacon and ranch flavors and is an excellent source of protein.   

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blogs - Health & Nutrition

This Ingredient can Take Your Strength Training to the Next Level

Athletes and fitness enthusiasts have been using protein supplements for years after hitting the weights to optimize the benefits of a workout. Protein is ideal for repairing broken down muscles, helping them recover and grow. But what you consume before strength training can also improve your performance in the weight room. A body of research has shown that pre-workout caffeine can take strength training to the next level.

Increase muscular force and strength

A study examined Brazilian Jiu-jitsu athletes, who were measured doing a variety of jumping and weightlifting tests. The researchers found that athletes who consumed caffeine before the workout had greater muscular force, power and endurance strength.

Build a stronger upper body

Caffeine may also enhance the effects of upper-body exercises. Work from The Journal of Strength & Conditioning Research journal noted that caffeine consumption right before an upper body workout improves performance. The same study also found that caffeine can make people feel less sore from a workout.

Improve bench press and squat power

Caffeine may also help you develop more explosive, powerful movements. Another study found that the right amount of a caffeinated energy drink can significantly improve upper-body and lower-body strength for exercises such as bench press and the half squat.

Want to improve your performance in the weight room? Try some BiPro Protein Water +Caffeine before your next weightlifting workout for a jolt of natural energy and a protein boost. For more nutrition tips, check out our Caffeine and Your Workout eBook!

blogs - Health & Nutrition - Recipes

How to Make Protein-Packed Coffee

By Lois Baker, CFS

Like many people, my breakfast is pretty protein deficient. As I learned about the importance of getting sufficient protein at each meal, I started to look for ways to increase my breakfast protein intake. Eggs and meat are great, but on a weekday morning who wants to spend that much time cooking? Protein muffins and bars seemed like good “grab-and-go” ideas, yet most protein bars have too much sugar and other ingredients for my liking. Smoothies and shakes seem like a no-brainer, but all that liquid, in addition to my morning coffee, left me really full and my stomach sloshing.

Adding BiPro to my coffee seemed like the logical next step to ensure I was getting enough protein with breakfast. One morning I added a scoop to my steaming hot cup and gave it a stir. The coffee caused the protein to clump and formed gelatinous clumps of undissolved protein that refused to mix in. Undeterred, I set out to find a method to make protein coffee successful.

Here are some great options I came up with for mixing protein powder with coffee or other hot liquids:

  1. Stirring – Sprinkle the BiPro slowly into the coffee while stirring constantly. This worked pretty well. I ended up with just a few clumps that were soft and easy to smoosh against the side of the mug with a spoon.

  2. Blending – Place the coffee in a large blender and add BiPro after you have started the blender. My coffee was about one-fourth the capacity of the blender and I removed the plastic insert in the cover so that steam could escape. I ended up with a foamy cappuccino-like product. Total blend time: about 8-10 seconds. Note – Bullet-type blenders can be dangerous for hot liquids as the steam has no escape and I have seen reports of the blend containers bursting, severely burning the users.

  3. Immersion blending – Like using a regular blender, a large blending container is recommended. Add the BiPro once you have started blending. This also results in a foamy coffee.

  4. Adding to creamer or milk – If you use a lot of creamer or milk, adding BiPro first to the creamer/milk works well. Then add the creamer/milk to the coffee. Or add creamer/milk to the coffee first to cool it slightly, then sprinkle/stir or blend in BiPro as above.

  5. Adding to cold coffee – BiPro mixes easily into cold coffee for a protein iced coffee. Cold coffee with BiPro can be reheated in the microwave.

Things that didn’t work well:

  1. Shaker cups – Hot liquids and shaker cups are a recipe for injury as the steam has no place to escape and shaker lids will leak or open as a result.

  2. Bullet-type blenders – As stated above, the steam has no way to escape and the blender container can burst which can cause severe burns to the users.

  3. Pouring hot coffee over protein powder – This resulted in a lot of gelled clumps that did not mix in, even with tons of stirring, and the protein got stuck to the bottom of the mug.

Personally, I’ve settled on option No. 4: The cream in my coffee and then sprinkle/stir method. Find the best method for you and enjoy some protein-packed coffee tomorrow morning!

blogs - Health & Nutrition

5 Ways Protein Powder Can Help You Reach Your Health Goals

One of the best things about a protein powder as versatile as BiPro is that it can help almost anyone live a healthier lifestyle. No matter your health and fitness goals – managing weight, getting stronger, adding lean muscle, etc. – there’s a good chance that BiPro’s whey protein isolate can have a positive impact. Check out five ways a lean, clean protein source can jumpstart you on your journey to improved health:

1.  Whey protein can help with weight management

Protein is known to satisfy the appetite, so having a BiPro shake or adding a scoop of protein powder to food can help you feel fuller longer. That way, you won’t be reaching for potato chips after lunch or craving that tempting chocolate chip cookie while you watch the 10 o’clock news.

Want to get a little creative? Take a look at our recipes page for protein recipe inspiration.

2. BiPro is perfect for post-workout recovery

After a CrossFit workout, going for a run or powering through spin class, your muscles are broken down and need protein to recover. Drinking some BiPro after a workout is a great way to deliver a clean serving of protein to your muscles right after exercise!

Aja Evans

3. Protein powder for vegetarians

Everyone needs to consume protein daily to stay healthy, but some specialty diets can leave you with few options. BiPro is a great protein powder for vegetarians that’s lean and delicious, offering all nine of the essential amino acids your body needs.

4. Don’t have time to make a protein shake? Drink BiPro Protein Water as a on the go snack

Sometimes you just don’t have enough time to mix BiPro into a smoothie or make a protein shake. No problem! Just grab a BiPro Protein Water and drink it while you’re on the go. Sip a protein water while driving to work, in-between sets at the gym, or put a bottle in your bike’s water holder and bring it along for a protein boost while you ride. BiPro Protein Waters are naturally sweetened and positively delicious. What’s even better: Each bottle carries 20 grams of protein per serving with zero grams of sugar, fat or carbohydrate.    

5. Add BiPro to your breakfast

Everyone has heard that breakfast is important. But did you know that eating a breakfast specifically high in protein can offer you great health benefits? According to a San Francisco Chronicle article, a high-protein breakfast can improve alertness: “A morning meal high in protein raises your brain’s tyrosine levels. This helps your brain produce neurotransmitters called norepinephrine and dopamine, which give you energy and make you feel awake and alert.”

Try a serving of BiPro with breakfast to jumpstart your day! There are tons of ways to add a protein punch to your morning: Have a protein water with a banana, mix BiPro into your oatmeal, or add it to your pancakes.

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blogs - Health & Nutrition - Whey Protein Information

Why You Should Use a Protein Supplement High in Leucine

You can find protein powder in all kinds of varieties from whey to pea, soy, rice and more. But not all protein supplements are created equal. One of the many benefits of using a whey protein isolate like BiPro is its high leucine content.  

A study from Nutrition & Metabolism recently highlighted the unique benefits of leucine, one of the branched chain amino acids (BCAAs). According to the study’s findings, leucine has a large impact on muscle protein synthesis (MPS). MPS is the process of repairing broken down muscles, which allows them to grow and in turn help you get stronger.

“The key amino acid triggering the rise in MPS is leucine,” the researchers wrote. “As such, ingested proteins with a high leucine content would be advantageous in triggering a rise in MPS.”

BiPro products contain 2.3 to 2.5g of leucine per serving, offering an optimal amount required to trigger MPS. That’s something you won’t find from many other protein supplements as whey is the protein source with the most leucine!

“The protein source with the highest leucine content is whey, which contains about 10% leucine,” according to Nutrition Express. “Other protein supplements like casein and soy contain less leucine, about 8%.” 

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Add a Cheat Day to Your Routine

Looking for a diet and exercise plan and workout tips for the New Year? Download our eBook, 31 Ways to a Healthy New Year. 

One of the biggest things that scares people away from eating healthy is they look at diets and think that they have to be rigid. They think that there’s no room to indulge and it’s not fun. If you really want to eat or drink something unhealthy from time to time, then do it: reward yourself with a cheat day.

Many fitness experts agree having a day or a meal once per week where you go a little crazy is okay. The key is moderation; a cheat day isn't a license to binge eat; however it is a time to let loose. In the end, you hopefully walk away from that unhealthy eating experience and feel kind of crummy. Then that’s the reminder of why you eat healthy; it makes you feel good. Cheat days can have psychological and physiological advantages.  

Weeks of eating nothing, but grilled chicken and vegetables can wear down individuals. Cheat days can help you stay on your diets. One study showed people who had the cheat day option reported feeling more motivation and self-control to stay on their diet than participants without a cheat day. They also lost the same amount of weight as the people who didn’t have a cheat day. The researchers believe with a cheat day participants did not like they failed if they had a treat. The cheat day allowed participants to feel like it was acceptable and expected to have treats. You can have your cake, eat it then get back to your diet and not feel like you totally derailed it like on a traditional diet.

If you’re on a diet, you’ve likely reduced the number of calories you’re eating. At the begining of a diet you may even notice that the weight comes off quite easily, but over time our bodies adjust to fewer calories and your metabolism slows down to becom more efficient. By introducing a cheat day, theroy is you’re introducing more calories for a limited amount of time, which is enough to trick the body into shifting your metabolism back into high gear.

A ton of time, energy, effort and smart decisions go into maintaining a healthy lifestyle. Sometimes, it’s okay to live a little bit and eat whatever food you’re craving. After all, every diet and exercise routine needs a little balance.


BiPro Fits into Many Popular Diet Plans

There are dozens of popular diet plans for weight loss, gaining muscle and getting lean. Almost every diet emphasizes a clean source of protein for muscle health, to help the immune system, boost metabolism and improve overall wellness.

One popular diet tool, Weight Watchers, helps many people monitor their lifestyle choices to aid weight loss and maintenance. The organization has a handy calculator that ascribes foods a point score based on their nutritional profile. For example, at 90 calories with 20 grams of protein and zero grams of sugar, carbohydrate or fat, BiPro Protein Water is worth one SmartPoint.

Want to see how easily BiPro can fit into many popular diet plans? Here’s a breakdown:

Low-Carb Diet: Low-carb diets are aptly named because they’re low in carbohydrates and stress eating high amounts of protein, fats as well as some vegetables. A number of studies claim that low-carb diets are optimal for treating obesity.

As aforementioned, BiPro Protein Water is an ideal drink for low-carb dieters because it contains zero grams of carbohydrate!

Ketogenic Diet: Similar to the low-carb diet, the keto diet advises greatly reducing carbohydrate consumption and replacing those carbs with fats. According to Authority Nutrition, that “puts your body into a metabolic state called ketosis.” As a result, your body is more efficient at “burning fat for energy.”

Avocados are a great source of healthy fats. Try eating half of an avocado with two eggs for a high-protein breakfast that’s relatively low in carbs. Or, add avocado to your BiPro protein smoothie.

Paleo Diet: Paleo dieters strive to only eat foods that ancient humans could hunt or gather, including meats, nuts and vegetables. That means popular food items like pasta, bread, potato chips, and even dairy are out.

While BiPro is a dairy product, because it naturally comes from milk, that doesn’t mean you automatically have to avoid it if you’re following the paleo diet. In fact, some leading paleo dieters keep some dairy in their diets. Mark Sisson, deemed the “Pied Piper of Paleo” by Outside Magazine, claims that paleo should allow for some flexibility and that he still puts heavy cream in his morning coffee.

Want a paleo recipe? Check out these fruit and nut protein bites!

Vegetarian Diet: If there’s one thing vegetarians need more of, it’s protein. Cutting out meat from the diet greatly limits your protein sources to just a few foods like Greek yogurt, beans and nuts. Protein powder is a great way for vegetarians to consistently get that needed protein in their diets.

BiPro is an ideal protein powder for vegetarians, because it’s easily mixed in with a wide variety of foods. The BiPro Vegetarian Cookbook shows how vegetarian dieters can add protein powder to soups, risotto, lasagna and more!

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How To Make a New Year’s Resolution You Can Keep

Many people make a resolution at the beginning of each year. The goal could be to work out regularly, read more often, or to stop eating fried food. But, sadly, most people who make New Year’s resolutions struggle to fulfill them. At BiPro, we value healthy lifestyle choices, so we’re going to offer some simple advice on how to make a New Year’s resolution you can keep. Here’s our solution: Set an attainable goal.

If you want to start running, don’t expect to become as fast as professional runner Jordan Hasay overnight. Interested in getting stronger? You probably won’t be as built as a linebacker after a few days of weightlifting. Improvement takes time with just about any activity and it’s important to not become frustrated if you don’t see major results out of the gate.

Set small goals that you can reach each day. Doing so will not only help you become healthier but also make you feel accomplished because you’ll be able to see progress.

If your New Year’s resolution involves working out or eating healthier, consider using a whey protein like BiPro ELITE. Consuming a protein supplement shortly after exercise can help muscle development as well as recovery, making you stronger while also limiting soreness. Unflavored BiPro ELITE is ideal for people with healthy diets because it is just 80 calories per serving, contains no fats, sugars or carbohydrates, and packs 20 grams of protein. That protein can help you feel full longer and fight off cravings.

When you’re thinking about what you want your 2018 New Year’s resolution to be, remember to set attainable goals. We hope that BiPro protein powders and waters can help you reach your diet and exercise benchmarks along the way!

For more health and fitness tips, sign up for our 31 Ways in 31 Days promotion that takes place throughout January.

blogs - Recipes

5 Protein-Packed Holiday Recipes

Are you baking holiday treats this weekend? We have all kinds of BiPro holiday recipes that taste great and also offer a strong protein profile. Follow these whey protein recipes to put a healthier spin on some of your favorite holiday dishes!

1. Truffles

Truffles Made with BiPro Whey protein Powder
These truffles are delicious and sweet, but also packed with energy. The recipe includes peanut butter, sunflower nuts, flaxseed, almonds, cranberries and more to give you a boost! Looking for more protein-packed truffle recipes? Try our strawberry protein truffles and chocolate mint truffles.

2. Gingerbread Bites

Gingerbread Bites
Gingerbread is synonymous with winter and is sure to put you in the holiday spirit! These morsels are great appetizers for get-togethers. They’re also useful if you need a quick snack on the run.

3. Protein Gingerbread Cookies

PROTEIN GINGERBREAD COOKIES made with BiPro Whey Protein Isolate
Nothing brings out the holiday spirit more than baking a fresh batch of cookies! These delectable treats pack five grams of protein per cookie, adding some nutritional value and making them more filling. 

4. Eggnog Muffins

EGGNOG MUFFINS MADE with BiPro Whey Protein
Give your muffins some extra holiday spirit by mixing eggnog into the batter! These muffins have BiPro added for five grams of protein and are a great on-the-go breakfast option. If you like eggnog, check out these other protein recipes: Cranberry eggnog bread. Eggnog overnight oats. Eggnog oatmeal bites. Eggnog smoothie.

5. Mini Pumpkin Cheesecake Bites

MINI PUMPKIN CHEESECAKE BITES Made with BiPro Whey  Protein BitesWant a unique treat to put out at your next holiday party? These mini pumpkin cheesecake bites are always a hit! The small portions are also ideal if you want a taste of dessert, but don't want to overdo it. Check out some other ways to add BiPro to pumpkin recipes.

For more protein recipe ideas, head over to our recipes page


Put a Cranberry on Your Plate Today

No holiday meal is complete without cranberry sauce, but with all the benefits found in this little red fruit, we should be eating it year round!

Low Calorie and Low Sugar

At around 50 calories and only 4 grams of sugar, a cup of raw cranberries is a great way to add color and nutrition to your recipes.


Cranberries are higher in antioxidants than other fruits and berries. Antioxidants are molecules that fight damage from free radicals, the unstable molecules that can harm cellular structures. Free radicals may play a role in serious illnesses like heart disease, cancer, and Alzheimer's disease. Cranberries are particularly high in an antioxidant called proanthocyanidins (PACs). PACs reduce the ability for bacteria to stick to the wall of the urinary tract and thus reduce chances of developing urinary tract infections. 

Vitamin C

Cranberries are a great source of vitamin C, which can help keep you healthy year round! One cup of cranberries has 22% of the recommended daily value of vitamin c. Vitamin C well known for its role in supporting a healthy immune system. Research shows it is necessary for the growth and repair of all body tissue. The body cannot make vitamin C, it must come from food


Cranberries are packed with fiber which is great for overall gut health. One cup has about 4.6 grams of fiber. High-fiber diets can help with gut health, lower blood cholesterol, and glucose levels. 

Incorporate Cranberries In Your Diet

  • Give your oatmeal, cereal, trail mix and granola a colorful kick with dried cranberries
  • Frozen cranberries in place of ice cubes, add extra flavor and nutrition to your protein smoothie
  • Squeeze a little cranberry juice into your day – 100% pure cranberry juice can be bitter, so try mixing it with apple juice or adding your favorite zero calorie sweetener. 
  • Muffins, breads, pies and scones are even better with a tart zip from fresh cranberries
  • Sprinkle dried cranberries on your salad – we love spinach, green apple, dried cranberries and steak/turkey/chicken mixed with a vinaigrette


Or try a BiPro Cranberry Recipe today!

blogs - Health & Nutrition

Ramp Up Your Holiday Workout

Thanksgiving is just around the corner! With stuffing, mashed potatoes, gravy, and pies, there’s a lot of food to tempt you! And let’s face it…it’s Thanksgiving – You’re not going to turn down a plate of this delicious fare. What’s a girl to do?! Well, for starters, don’t panic! With these tips and tricks, you can still manage to have a happy (and somewhat healthy!) holiday workout images

Set reasonable goals

 If you know you can’t get in five workouts during a holiday week, shoot for three. 

Work a little harder

Ramp up you workout the days leading up to Thanksgiving. If you work out just 15 extra minutes for four days, that’s another hour of exercise for the week! Even the little things like parking farther away from the entrance at work, taking the stairs at the mall, or doing a lap around the grocery store before you check out can make a difference.Waffles Made with BiPro Protein Powder

Eat a wholesome breakfast

The food you consume in the morning gives you fuel to tackle the day, dictates your energy level and impacts overall well-being.  A protein-packed breakfast can also help regulate your appetite. Be sure to eat healthy foods like oatmeal, yogurt and snacks like baby carrots and string cheese the day of your big meal. Don’t sit down at the dinner table without having eaten the whole day. You’re bound to overeat, go overboard on your calorie intake, and be too sluggish to move the rest of the day.
Pumpkin Cheesecake

Plan out your menu

Make substitutions where you can. Can your stuffing be made with whole grain bread? How about using fat-free chicken broth to baste the turkey and make your gravy? What can you do to reduce the amount of sugar, oil, and butter in each of your recipes? Try my pumpkin cheesecake for a lighter spin on the traditional dessert!

Limit your portions

Yes, all that homemade goodness is wonderful and super tasty, but maybe fill up on that lean, roasted turkey and focus on taking just one spoonful of everything else to start. There will be plenty of leftovers, and you’ll probably be eating turkey and sides for a few days to come, so take it easy with that first serving.Sweet potatoes made with BiPro

Don’t deny yourself

No one will deny you another scoop of sweet potatoes or that slice of pecan pie for dessert, so don’t deny yourself. Just slow down when you eat and really think about what you’re eating. Savor each bite. Talk with the family members sitting around the table. Give your brain a minute to catch up with your stomach, then stop eating once you’re full.
Winter Running

Get your family and friends involved

If you’re having guests over for the holiday, go out for a walk together while the turkey is in the oven. The more, the merrier, right!?

Thanksgiving only comes once a year, so make it a great day! Just don’t throw away all of your hard work on one meal…you’ll have to start working on those New Year’s Resolutions in just a few weeks! Happy Turkey Day!

blogs - Recipes

5 Thanksgiving BiPro Protein Recipes

Spice up your Thanksgiving with some protein recipes featuring BiPro whey protein isolate! 

Roasted Squash and Quinoa Salad
Roasted Squash salad

Experience the flavors of Thanksgiving… without the fattening gravy. This salad offers a scrumptious blend of squash, cranberries, pumpkin seeds, honey, quinoa and more mixed with unflavored BiPro whey protein isolate. The result is a satisfyingly healthy bowl that’s a good source of protein, fiber and iron.

Apple Spice Oatmeal Cookies
Apple Spice Oatmeal Cookies

If you’re craving something sweet after eating your squash and quinoa salad, then these cookies will do the trick. Fortified with whey protein isolate and topped with diced apple, these treats are filling and more nutritious than the average cookie.

 Apple Pie Smoothie
Apple Pie Smoothie

Running a turkey trot this year? Recover from your race with this festive apple pie smoothie. This delectable drink tastes just like apple pie but is packed with a scoop of vanilla BiPro, giving your muscles the protein they need after a run.

Pumpkin Overnight Oats
Pumpkin Overnight Oatmeal

Give your breakfast a Thanksgiving twist! These overnight oats offer delicious pumpkin taste and, with BiPro added, 29 grams of protein that should satisfy your appetite all morning. On top of that, this protein recipe is a good source of fiber, calcium and iron.

Pumpkin Protein Bites
Pumpkin Protein Bites

You’re going to love this versatile protein recipe. These protein bites can be set out as party snacks or put in a plastic bag for an on-the-go bite to eat. Packed with oats, peanut butter, pumpkin, whey protein isolate and walnuts, they’re sure to help you power through the day. 

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blogs - Recipes

8 Ways to Add BiPro to Your Favorite Pumpkin Recipes

Fall is a great time to start thinking about pumpkin-flavored dishes. Luckily, we have a number of pumpkin recipes that include BiPro for an extra jolt of protein!

Without further ado, here are eight pumpkin concoctions that include our top-notch whey protein powder:


Pumpkin Chia Pudding 

This whey recipe is sweet, carries a whopping 25 grams of protein per serving and is an excellent source of fiber!

Pumpkin Chia Pudding


What goes great with a pumpkin spice latte? A pumpkin donut! These donuts have 11 grams of protein and are only 130 calories!

pumpkin donuts made with BiPro

Pumpkin Granola

This gluten-free protein powder snack is a great breakfast option. Combine it with BiPro pumpkin yogurt for a more complete meal.
Pumpkin Granola made with BiPro Whey Protein Isolate

 Pumpkin Smoothie

Protein supplements go great with smoothies and this recipe is incredibly easy to prepare. Just toss the ingredients into a blender and you’ll be ready to drink in moments!
Pumpkin Smoothie Made with BiPro Whey Protein Isolate

 Pumpkin Bread

Want a dessert that isn’t too sugary or are you looking for a quick snack that you can put in a plastic bag on the go? If that’s the case, BiPro’s pumpkin bread recipe is perfect for you.
pumpkin bread made with BiPro Isolate

 Pumpkin Pie Dip

This whey protein delicacy is great for parties and is low fat. You can even watch a video that shows how to make it.
Pumpkin Dip Made with BiPro Whey Protein Isolate

Pumpkin Bars

These are perfect for bake sales and are an excellent source of Vitamin A. With 30 servings per batch, BiPro’s pumpkin bars can serve large groups.
Pumpkin Bars Made With BiPro Protein Powder

Pumpkin Curry Soup

Most of the whey protein recipes listed above are sweet, but this mixture is ideal if you’re looking for something hearty on a cool fall day.
Pumpkin Curry Soup Made with BiPro

BiPro can be mixed with all kinds of foods, which is just another reason why it’s one of the top protein powders available. To learn more about BiPro and whey recipes, head over to our recipe page.

blogs - Health & Nutrition

The Scariest Halloween Monster of All: A Protein-Deficient Zombie

Halloween is filled with frightening things. There are witches, goblins and even ghouls. While those creatures are all kinds of spooky, there’s something that puts a much bigger scare in us at BiPro: People who don’t eat enough protein.

Protein-deficient people suffer from unfortunate side effects that can take them from a cheerful trick-or-treater to a cranky zombie wandering through the neighborhood for candy. Be safe this Halloween and recognize if you’re turning into a protein-deficient zombie before it’s too late!

Signs you’re turning into a protein-deficient zombie:

You’re craving sugary foods.

spoon in sugar

According to Women’s Health, “one of protein’s most critical functions is keeping your blood sugar steady.” So, if you don’t consume enough protein your glucose levels can constantly fluctuate and give you the urge to sink your zombified teeth into anything you can find.

You’re feeling weaker.

“The initial effect of low protein intake can be muscle wasting accompanied by increasing weakness,” according to the San Francisco Chronicle.

You seem to always get sick.

sneezing lady

When you don’t consume enough protein, you can “experience a greater number of infections because your immune system can’t produce enough antibodies or other immune molecules,” according to the San Francisco Chronicle.

Your hair is thinning.


Hair follicles are comprised of protein and need the essential amino acid methionine in order to be produced. “L-cysteine and L-methionine are the sulfur amino acids that form ‘keratin,’ which is the protein structure of hair,” according to Nutrition Express. “These amino acids have been found to increase hair growth by as much as 100 percent.”

Your fingernails don’t look quite right.

Like hair, nails are also comprised of protein. “A protein deficiency can be marked by split, extremely thin nails,” according to Nutrition Express.

Luckily, there’s an antidote that can cure the protein-deficient zombie epidemic. Add a scoop of BiPro pure whey protein to your water, milk, or juice to make sure you are nourished this Halloween!

Just how much protein should you take to avoid becoming a protein-deficient zombie? Enter your information into our protein calculator to find out! For more information about the many benefits of using BiPro as your protein supplement, subscribe to our newsletter.

blogs - Recipes

How to Make Halloween Healthier

We all know how Halloween goes. Even if you’re a healthy eater, sometimes the holiday’s sugar-laced treats are just too good to pass up. And if your kids come home from trick or treating toting enormous bags of candy, how do you keep them from gobbling up all of that sugar?

Luckily, there’s an easy way to make October 31st healthier! All you need to do is bake some protein-packed healthy Halloween treats. Protein is a natural appetite suppressant, helping people feel fuller longer. When you feel fuller, you’ll be less likely to keep snacking on candy and other unhealthy snacks. If you still want to enjoy some sweet and spooky treats this Halloween but aren’t looking to overdo it, then we have the perfect protein recipes for you below! All of these protein recipes are packed with BiPro whey protein isolate, a pure and delicious protein powder that smoothly mixes into your favorite foods.

Chocolate Sandwich Eyeball Cookies

Chocolate Sandwich Eyeball Cookies made with BiPro Whey Protein Powder

Eye know you’re going to love this treat! These cookies (just 110 calories per serving) are frosted with a light cream cheese coating and then topped with chocolate pieces for extra sweetness. Best of all, you just need four ingredients to put this dish together!

Ghost Cookies

Protein Ghost Cookies Made with BiPro Whey Protein

These cookies are great because they offer several different flavors. Take a bite and you’ll notice hints of vanilla, chocolate and even coconut! Kids particularly like this recipe because they can get creative and give these edible ghosts whatever expression they please. Parents also love BiPro’s ghost cookies because each cookie only has four grams of sugar! 

Monster Eye Cookies

Monster Eye Cookies Made with BiPro Whey Protein Powder

If you put a plate of these colorful cookies out at a Halloween party, they’re bound to go fast. And what’s ever better: At just 90 calories per cookie, these monster eye cookies have the fewest calories of any BiPro Halloween recipe.

For more Halloween recipes download the BiPro Halloween Cookbook.

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How BiPro Helps Renée Tomlin Power Through Swim Workouts


10 After School Whey Protein-Filled Snacks

School has been back in full swing for weeks now and after P.E., soccer practice, or an afternoon class your energy level can start to drag. Make any of these BiPro-infused snacks so that you have the wherewithal to tackle the rest of the day!

Fruit smoothie

Fruit Smoothie with BiPro
A BiPro whey protein smoothie is an ideal snack because it packs multiple servings of fruit into a protein-rich package. This concoction is fat free and features unflavored BiPro whey protein.

 Banana bread

Banana bread recipe made with BiPro Whey Protein

This baked good only takes 10 minutes to prepare and packs four grams of protein per slice. Plus, it’s gluten free!


hummus made with BiPro Whey Protein
Hummus dip has a variety of health benefits and is generally high in protein. Combine our BiPro whey protein recipe with carrots or celery and you’ll feel healthy and energized all afternoon.

 Peanut butter energy bites

Peanut Butter Balls
Calling all athletes: Do you need to put something down on-the-go at halftime or between school and practice? If yes, then these energy bites are perfect for you. One ball can be eaten in just a few bites and carries seven grams of protein and 21 carbohydrates to keep your legs churning during the second half.

Fruit & nut granola

Granola is a popular choice for health-conscious individuals and, when combined with BiPro whey protein isolate, contains eight grams of protein per serving. This snack is also cholesterol free and is a good source of fiber.

 Spinach dip with whey protein

SPINACH DIP WITH PROTEIN made with BiPro Whey ProteinMuch like hummus, spinach dip is great to mix with veggies if you want a light snack filled with plenty of nutrients. BiPro spinach dip is an excellent source of Vitamin A.

Protein crackers

Protein Crackers Made with BiPro Whey Protein
BiPro crackers are another great option for athletes who are looking for something quick to eat that can be carried in their backpack or gym bag. How to make them.

Chocolate protein granola

Chocolate Protein  Granola
This snack carries many of the health benefits as fruit & nut granola concoction aforementioned but is also a kid pleaser because it contains BiPro chocolate whey protein.

 Avocado spread

Avocado Spread made with BiPro Whey Protein This protein-infused spread is low in saturated fat as well as sodium, tastes great, and is ideal for use on a variety of different foods.

Cheddar bites

Cheddar Bites made with BiPro Whey Protein These nuggets are a good source of protein and only take 10 minutes to bake. Rochelle from Kansas said in a review, “My kids love these…great way to get them a little extra protein!”

blogs - Health & Nutrition - Recipes

Muesli: A Warm Weather Whey Protein Oatmeal Alternative

A warm, gooey bowl of oatmeal might not sound too appealing when hot, humid, sticky summer weather is still upon us. But you don’t have to miss out on your morning oatmeal just because it’s scorching out. Homemade muesli can be your new go-to summer breakfast! By making a homemade version you control the ingredients and can add whey protein isolate like BiPro to your concoction. Muesli is great for just about anybody because it typically is gluten free and has less sugar and fewer calories than most breakfast cereals.

Other health perks of muesli:

  • It can be made lactose free.
  • It’s high in fiber and whole grains, which regulate the digestive system and are filling, to keep you energized in the morning. Fibers and whole grains can also aid in weight management.
  • Muesli is a potent source of antioxidants.
  • The addition of nuts (especially walnuts) provides a great source of omega-3 fatty acids.

What I love about muesli is that it’s perfect for quick eating on the go. It can be made at night so when you are racing around in the morning and feel tempted to skip breakfast because it’s going to take MORE TIME, muesli is all ready and waiting in your fridge. Muesli can last up to four days if refrigerated in an airtight container.

How to Make Muesli

  1. Combine 2 cups of uncooked oats, 2 cups of almond milk OR skim milk, 1 ½ cups of sliced fresh fruit, 8 ounces of vanilla yogurt and 3 scoops of BiPro whey protein.
  2. Mix well.
  3. Separate into 6 glass jars, cover and refrigerate overnight.
  4. For added flavor, sprinkle with chopped nuts and cinnamon.

Visit our recipe page for more ideas on how to add whey protein to your diet. Have any protein- or nutrition-related questions? Ask a nutritionist our landing page.


blogs - Health & Nutrition - Whey Protein Information

You Don’t Need a BCAA Powder with BiPro

There is a lot of literature touting the health benefits of branched chain amino acids (BCAAs), and for good reason. The three BCAAs – leucine, isoleucine and valine – have been shown to improve exercise performance and reduce muscle breakdown.

But you don’t need a special BCAA powder to take advantage of leucine, isoleucine and valine’s benefits. All you need is BiPro.

BiPro protein powders and waters are complete proteins, meaning that they contain all nine of the essential amino acids that must be consumed through food. And three of the nine essential amino acids are the three BCAAs.

Every serving of BiPro product contains at least  2.3 grams of leucine, 1.1 grams of isoleucine and 1.08 grams of valine. Leucine carries some unique benefits in particular. An article from the Whey Protein Institute describes the amino acid as a “metabolic trigger” that initiates muscle protein synthesis.

“Not all proteins are created equal nutritionally. They do not have the same amino acid profile,” according to the article. “Higher quality protein sources with more leucine will require lower consumption of protein per meal.”

The next time you’re looking for a protein supplement, don’t buy a protein powder and a BCAA powder. Just order a high-quality protein powder like BiPro, which already has all three BCAAs in it.

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Back to School Breakfast Ideas

When summer ends and school gets back in full swing, it can be challenging to keep your family on track with fit and healthy breakfast choices. Amongst the chaos of new schedules, football practices, dance lessons, homework and more, healthy eating often becomes an afterthought; making time for a healthy breakfast should be a non-negotiable part of your morning routine.

Research shows that kids who eat breakfast have more energy, focus and attention during the morning hours, they skip less school and they preform better on tests compared to kids who skip breakfast. Kids who eat breakfast also get more calcium, iron, protein and fiber than kids who don’t eat breakfast.

A healthy breakfast can be easy and delicious. Just think whole grains, low-fat or non-fat dairy, fresh fruits and vegetables and high-quality protein. Protein is an especially important part of a healthy breakfast because it helps stabilize blood sugar levels and keep energy and focus levels up.

Luckily, BiPro makes it easy to add protein to your favorite breakfast recipes. Adding a serving of protein to the first meal of the day is not only great for muscle health, but can also help people feel fuller longer. That way, there won't be any hungry mid-morning cravings taking people off track before lunch.

Begin your day with BiPro by mixing it with yogurt, oatmeal, smoothies and more. This is a quick and easy way to add extra protein to the things your family already enjoys. Try these recipes to start your day off with a healthy breakfast:

Overnight Oats

overnight oats

Overnight Oats are simple to make the night before! All you have to do is throw the ingredients into a jar, let them sit overnight, and breakfast is ready for you in the morning. Not only are these strawberry overnight oats tasty, but they are packed with fiber and 32 grams protein to keep you satisfied until lunch! For more variety, try our  pumpkin overnight oats and apple overnight oats recipes.

Protein Pancakes


If you have time to cook a larger breakfast, try our protein pancakes recipe. Mix some Unflavored BiPro into the batter, giving this carb-heavy breakfast 10 grams of protein per serving. 

Strawberry Oat Muffins

If you're pressed for time in the morning, these muffins are the perfect on-the-go breakfast option. Make a batch of protein-packed muffins at night, seal them in a plastic bag and grab when in the morning when you're rushing out the door! 

Hot Oatmeal

Oatmeal poses a variety of health benefits. According to Healthline, half a cup of dry oats packs 20 percent of the recommended daily intake of iron, 20 percent of zinc and 39 percent of vitamin B1. Oats also have a low glycemic index, which can be beneficial for health. Try adding BiPro to instant and old fashion oatmeal.


Quiche is one of the healthiest breakfast options out there. This recipe packs a whopping 21 grams of protein per serving and is an excellent source of both vitamin A and calcium! For the family that loves leftovers, this is another meal solution that can be prepared in advance and reheated throughout the week.

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Back to School Lunch Ideas

Back to School Dinner Ideas


5 Things Not to Lose when Losing Weight

You don’t have to lose everything when you lose weight.

Lose Weight, Not Friends

Ever notice that the day you announce you’re starting a new diet, your friends go AWOL? Here’s why: Cutting calories causes your level of serotonin (a feel-good brain chemical) to nosedive, leaving you cranky and unpleasant to be around. To keep your serotonin levels in check, figure out how many calories your body needs based on your activity level. And make sure those calories are split evenly among protein, whole grains, and produce at every meal.

Lose Weight, Not Time

In a recent study, 41 percent of women cited “not enough time” as the reason they don’t eat better. Spending just an hour or two on the weekend shopping for a week’s worth of healthy meals and getting a jump-start on the prep work (cutting veggies, making marinades) will save you time and pounds in the long run.

Lose Weight, Not Your Lifestyle

Watching your waistline doesn’t mean you have to become a recluse who spends every spare moment on the elliptical machine. In fact, an all-or-nothing approach is counterproductive. 

Lose Weight, Not Muscle

If you drop weight without lifting any, you risk shedding muscle tissue instead of fat. Muscle takes more than twice as many calories to maintain, and it keeps your metabolism revving at peak calorie-burning speed, so it’s important to hang on to it, says Donald Hensrud, M.D., an associate professor of preventive medicine and nutrition at the College of Medicine at the Mayo Clinic. Remember to choose a pure, quality protein, like BiPro Whey Protein.

Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn’t exactly painless, it may help to know that keeping weight off generally gets easier over time. That’s the result of a study published inObesity Research, where researchers found that for people who had lost at least 30 pounds — and kept it off for at least two years — maintaining that weight loss required less effort as time went on.

blogs - Recipes

Gluten-Free Summer Recipes

Sometimes, living a gluten-free lifestyle can be difficult. Those on a gluten-free diet cannot eat ingredients derived from gluten like wheat, spelt, barley, rye, oats, malts, and other food additives. Luckily, more restaurants, products, and companies have incorporated gluten free items into their menus and on store shelves throughout the past few years.

If you’re maintaining a gluten-free lifestyle, there’s no excuse not to enjoy summer foods! Check out these recipes that will get you in the mood for swimming pools and cookouts faster than you can say mosquito bite!


pizza crust

Have you tried pizza made on the grill?  Grilling pizza is a great alternative method for cooking when you don’t want to eat up your kitchen. Plus best pizza is made in the hottest oven possible, and you can get your grill much hotter than your oven. Try a gluten-free pizza crust topped with your favorite summer vegetables!



Barbecue ribs and cornbread are a classic picnic combination and now you can enjoy a gluten-free version. Try gluten-free cornbread and if you need a gluten-free bbq sauce, try Memphis style BBQ sauce from

Blueberry Muffins

blueberry muffins

Fresh fruit is abundant in summer and a summer favorite is blueberries. Blueberries are rich antioxidants, and a very good source of vitamin C and K, and manganese. Make blueberry muffins made with fresh blueberries for breakfast.

Chocolate Chip Cookies

chocolate chip cookies

You can’t make ice cream sandwiches without cookies! Try these gluten-free chocolate chip cookies with your favorite gluten-free ice cream to make ice cream sandwiches.

And be sure to check out our Gluten-Free recipe section for more yummy recipes. BiPro is proud to be gluten-free! We believe in good health and nutrition for athletes at all levels and those committed to a healthy lifestyle. Whether eating gluten-free is a choice or necessity, test these recipes and keep on keeping on with BiPro for a fun and productive summer!l

blogs - Health & Nutrition

Three Tips for Navigating the 4th of July BBQ

Nothing says 4th of July like big get-togethers with lots of food! But don’t let the abundance of steak, potato salad and desserts derail your healthy eating habits. The trick is learning how to outsmart the potluck buffet!

Plan Ahead

Always make sure to plan ahead. If you know all that will be served is calorie-laden dishes, offer to bring a healthy side. Fitness Magazine offers some great healthy picnic food alternatives and recipes such as a Slim-And-Trim Potato Salad that would be perfect for sharing. Or, plan on eating something rich in protein, such as a Peanut Butter Energy Bar, before you go so you will be less tempted to overdo it on festive cookies and other patriotic fare.

Be Active

Don’t think you have to succumb to a food coma. I can’t think of a better opportunity to be active then when you are with your family and friends! Don’t just sit around at your picnic: bring your volleyball or rollerblades and get the whole group moving instead of sitting around the buffet.

Be Assertive

BetterHealthUSA also recommends being assertive. You don’t have to feel obligated to try every dish or drink. If you’re not hungry, then just say so! Remember, you are in control of your health.

So go forth and conquer that 4th of July buffet – Enjoy some delicious food without sacrificing your health!

blogs - Whey Protein Information

Whey Protein can Help Prevent Hair Loss after Weight-Loss Surgery

After undergoing weight-loss surgery, bariatric surgery patients are met with many challenges including restricted, liquid-only diets. Those diet restrictions make it difficult for patients to consume enough protein, which has wide-reaching health implications – including hair loss.

That’s right: Not consuming enough protein after weight-loss surgery can cause hair to thin and eventually fall out. Bariatric Foodie, a popular blog about weight-loss surgery, explains why some bariatric surgery patients experience hair loss:

Not getting enough protein can lead to hair loss, but it’s important to understand that falling short of your protein goal for a few days is not going to make your hair fall out. Hair loss can occur if you get too little protein on an ongoing basis, however. The American Society for Metabolic and Bariatric Surgery suggests consuming 1.1 grams of protein per kilogram of ideal body weight for weight loss surgery patients. Some people may need more, though, and some less. Your doctor can order blood tests to see if you’re getting enough protein for your body.

The Obesity Action Coalition cites “low levels of the amino acid l-lysine” as a contributor to hair loss among weight-loss surgery patients. BiPro Renew whey protein isolate carries 2.37 grams of lysine per serving and contains every essential amino acid, which is one of the many reasons why Bariatric Foodie endorses BiPro as its whey protein of choice.

Protein can play a major role in hair loss among weight-loss surgery patients. However, Bariatric Foodie lists three more potential reasons for hair loss: telogen effluvium, vitamin and mineral deficiencies, and a biotin deficiency.

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Unsure of how much protein you should be consuming per day? Check out our helpful protein calculator.

blogs - BiPro & Athletes - Whey Protein Information

5 Ways to Use BiPro Outside of the Gym

After pushing through a bench press set or rattling off a run on the treadmill, there’s nothing better than drinking a clean BiPro protein shake. But a whey protein isolate as advanced as BiPro has uses beyond just the gym. Check out five unique BiPro benefits below:

1. Specialty Diets

BiPro can be an indispensable piece of many specialty diets. It’s a great supplement for vegetarians who need to consume more protein due to a lack of meat consumption.

Read More

2. Strengthening the Immune System

woman sneezing into a tissue

If you get sick often, the source of the problem could be an inadequate diet. Research suggests that consuming protein, whey protein in particular, can help strengthen the immune system and fend off illnesses.

Read More

3. Natural Appetite Suppressor

A growing body of research suggests that protein is a suitable natural appetite suppressor. Mix some BiPro into your morning smoothie, oatmeal or yogurt to stay fuller longer.

Read More

4. Fighting Sarcopenia

seniors working out

As people age, they can progressively lose skeletal muscle. This phenomenon is known as sarcopenia, but studies state that increasing protein consumption may reduce muscle loss that occurs with age.

Read More

5. Managing Diabetes

A recent study from Israel suggests that a large whey protein breakfast can help patients manage Type 2 diabetes.

Read More

For more BiPro whey protein isolate usage ideas, check out our recipes page.

blogs - Recipes

Five Refreshing Summer Smoothie Recipes

Fresh fruit.

Chilled milk.

A scoop of BiPro.

What do all of those things have in common? When mixed together, they create an ultra-refreshing snack, perfect for staying cool in warm weather. Check out the five protein recipes linked below to stay cool and nourished this summer:

BiPro Watermelon Smoothie

Watermelon SmoothieFew foods quench thirst better than watermelon! This recipe harnesses the fruit’s juicy qualities for a delicious, protein-packed drink.

Guava Banana Smoothie

Guave Banana SmoothieSpending a summer day at home instead of in Hawaii or Costa Rica? Transport your taste buds to somewhere tropical with BiPro’s Guava Banana Smoothie.

Coffee Smoothie

Coffee Smoothie
Smoothies can be refreshing and energizing. Get your blood pumping with cold coffee and BiPro whey protein isolate.

Green Tea Smoothie

Green tea smoothieGreen tea boasts many health benefits. Polyphenols in the beverage have been shown to boost metabolism, green tea can help regulate glucose levels and, according to studies, have been shown to protect brain cells and restore damaged ones. Add a scoop of BiPro to the mix and this is one powerful drink!

Strawberry Flax Smoothie

Strawberry Flax Smoothie
Strawberries are positively delicious and flax seeds carry many nutritional benefits. According to Men’s Fitness, they can aid with high cholesterol, depression and more. Now grab your blender and get to work!

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Download BiPro USA’s Smoothie Cookbook

Take your taste buds on a culinary tour and download BiPro’s Asia Smoothie Cookbook.

blogs - Health & Nutrition

Make Your Pasta Dinner Healthier

Carbohydrate-packed foods like pasta certainly have their time and place in your diet, especially if you’re an athlete looking for a fuel source. However, most pasta dinners aren’t very healthy if you’re having a more sedentary day. Not only are they packed with carbs, but common white wheat pasta and your side of white bread contain refined carbs that are quickly digested. That quick digestion process makes it harder to satisfy your appetite, causing you to eat more pasta than you need. Then, your body ultimately turns that excess food into fat.

Fortunately for Italian food lovers, there are a few easy ways to make your pasta much healthier:

1) Replace white wheat pasta and white bread with whole-grain pasta and whole-grain bread

Whole-grain breads and pastas, called complex carbohydrates, “often come packed with fiber, which can bulk up food and slow the digestion process,” according to Self. In turn, you’ll feel fuller for longer and won’t eat as much right before bedtime.

2) Invest in a spiralizer

Don’t like whole grains? Try a spiralizer! Spiralizers trim vegetables like zucchini and cucumbers into thin pasta-like strands. The result is a fresh plate of healthy greens that taste and feel like normal pasta. Plus, spiralizing will give a hearty pasta dish a more summery feel!

3) Mix in Veggies

Just can't give up your pasta noodles for spiralized noodles? Add more vegetables to your pasta sauce. Lightly sauté or steam vegtables like spinach, onions, peppers, squash, zucchini, eggplant, peas, mushrooms, or broccoli. Then toss them in into your pasta or sauce.

4) Pack in Lean Protein

A serving of Italian sausage can have more than 15 grams of fat! Adding lean protein can help. Protein can be used to make pasta more filling, limiting you from going back for seconds. You don’t need meat to add protein to your pasta, mix. All you need to do is mix some whey protein, like Unflavored BiPro into your pasta sauce. Due to BiPro’s high purity, the powder will seamlessly mix into just about any sauce and give your meal needed protein! For best results, add BiPro to the sauce when it’s cold and then heat up the sauce once the protein powder has been fully mixed in.  

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blogs - Recipes

4 Iced Coffee Recipes to get you Ready for Summer

Skip the coffee shop’s long line, roll up your sleeves, and make a delicious iced protein drink at home.

BiPro has several cold coffee recipes that will keep you perky and refreshed. Best of all, the beverages are packed with BiPro whey protein isolate to turn a caffeinated drink into a more nutritious snack!  Follow the recipes linked below for a tasty energy boost:

Mocha Latte Smoothie


Looking for a healthier Frappé coffee? Experience cool coffee flavors in a drink that’s also an excellent source of both protein and calcium. With 26 grams of protein and 15% of the daily value of calcium per glass, it offers your bones and muscles valuable nutrients.

Iced Coffee

Iced Coffee made with BiPro

Did you know a leading coffee shop's small iced coffee with nonfat milk has a whopping 23 grams of sugar? BiPro iced coffee is incredibly easy to make and only has 3 grams of sugar. Plus its only 120 calories and 22 grams of protein. You can use any flavor of BiPro protein powder depending on your personal preferences. 

Banana Coffee Smoothie

Banana Coffee Smoothie

Like the coffee smoothie, this BiPro smoothie is an excellent source of protein (29 grams) and calcium (30% of the daily value). Here’s the fun twist: This beverage will excite your taste buds with the sweet flavors of BiPro RENEW™  vanilla protein powder and banana.

Mocha Frozen Blended Coffee


This frozen mocha is incredibly flavorful. Espresso, cocoa, and vanilla blend together to create a mouth-watering shake. The beverage has more calories (370) than any other BiPro coffee recipe, but it’s also arguably the best meal replacement smoothie of the bunch. Why? It’s an excellent source of protein and calcium and also a good source of both vitamin A and fiber.

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How to make protein-packed hot coffee

blogs - Health & Nutrition

5 Steps to a Motivated Monday

If your energy level is dragging, here are five steps that can help you stay motivated today and in the future:

Add Protein to Your Breakfast

Add BiPro to your breakfast oatmeal

According to Healthline, consuming a breakfast that’s high in protein can make you feel fuller “and even improve your mood.” Adding protein to your breakfast is incredibly easy. You could enjoy a BiPro whey protein shake or protein water on the side of your toast or mix unflavored BiPro into your oatmeal.

Drink Water – Even If You’re Not Thirsty

The Atlantic summarized a 2014 study from The Journal of Nutrition by saying the researchers found “mild dehydration can alter a person’s mood, energy level, and ability to think clearly.” A simple solution is to keep a water bottle with you at your desk. Whether you’re at work or in class, it appears sipping water consistently can help you stay alert.

Get Moving

male stretching
Just about anyone will tell you that exercise is beneficial for your body’s health, but it’s also great for your brain. Physical activity brings on endorphins which, according to the Mayo Clinic, are “your brain’s feel-good neurotransmitters.” Working out in the morning can improve your mood for the day.

Many people say they don’t have time to work out. Well, it’s easy to get at least a little physical activity in even if you’re at work. The Washington Post put together animations that show 12 easy workplace exercises you can do at your desk

Prepare for Tomorrow

Biozzz and an alarm clock

A major component of starting the day off on the right foot is making sure you get plenty of rest the night before. The National Sleep Foundation recommends everyone to sleep at least seven hours per night depending on their age. You can do a lot more to jumpstart your energy level tomorrow than simply getting enough sleep, though. If you work out at night then taking BioZzz, an alpha-lactalbumin whey protein, is a great way to help your body recover and rest. A study found that people who consume our alpha-lactalbumin, which contains the highest natural source of tryptophan available, before sleep were more alert the next morning.

Don’t Make Excuses

Excuses won't motivate you. You have to take actions to have a motivated Monday!

blogs - Health & Nutrition - Whey Protein Information

5 Interesting Facts About Whey Protein

.You probably know whey protein is a high-quality protein naturally found in dairy milk. It is a complete protein containing all of the essential amino acids the body needs including leucine which stimulates muscle protein synthesis. But did you know protein...

1. Helps with Muscle Fatigue

Whey protein contains precursors which raise the levels of water-soluble antioxidant glutathione. Some studies have found oxidative stress contributes to muscle fatigue, so having higher GSH levels may allow you to train longer and harder.1

2. Improves the Health of the Immune System

The amino acids in whey protein (specifically cysteine, glutamate, glycine) also improve the health of the immune system by enhancing the function of neutrophils to help fight off enemies.

3. Slows the Lost of Muscle Mass with Aging
Seniors working out

Increasing daily protein intake has been shown to slow down the rate of the loss of muscle mass that comes with aging.2

4.  Quality Matters

The quality of protein certainly does matter – whey protein is more bioavailable so it gets processed faster in the body and easier to absorb in the muscle tissue. As a result, a higher concentration of amino acids reach the muscle contributing to how whey protein helps to rebuild the muscle tissue faster than other forms of protein. 3

5. Helps at Night

Biozzz Whey protein and a clock

Consuming whey protein before going to sleep has shown multiple benefits to improving training efficiency and exercise recovery. Research on protein ingestion before sleep found that it inhibits muscle protein breakdown, increase plasma amino acid availability which then increases muscle protein synthesis rates and improves whole-body protein balance during overnight sleep. 4


  1. Kerksick C, Willoughby D. The antioxidant role of glutathione and N-acetyl-cysteine supplements and exercise-induced oxidative stress. J Int Soc Sports Nutr 2005, 2:38-44.
  2. Padden-Jones, D. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr;2008;87:1562S–1566S.
  3. Burd NA et al. Greater stimulation of myofibrillar protein synthesis with ingestion of whey protein isolate v. micellar casein at rest and after resistance exercise in elderly men.British J Nutr 2012 Sept108(6):958-62
  4. Luc J.C. van Loon. Protein ingestion prior to sleep: potential for optimizing post-exercise recovery. Sports Science Exchange (2013) Vol. 26, No. 117, 1-5.

M’Kelle Tomberlin’s Weightlifting Tips

As a competitive weightlifter, M’Kelle Tomberlin knows her way around the weight room. She not only teaches strength training classes, but also competes in Olympic-style weightlifting with some of the strongest women in the country. At 140 pounds, Tomberlin can snatch 192 pounds, clean and jerk 230 pounds and squat 290 pounds. Tomberlin, a BiPro ELITE™  Whey Protein Isolate user, shared some of her weightlifting tips to help others become as accomplished in the weight room as she is:

  1. Learn proper technique right away: “That way, you can get the most out of your lifts, be safe and efficient,” Tomberlin said.
  2. Have a game plan: “It’s important to have a strategy when you get in the gym,” Tomberlin explained. Set goals and then do research to make sure you’re doing the right lifts to accomplish your goals.
  3. Ease into it: “If you’re just starting weightlifting, allow your body to adapt and adjust. Let yourself recover before jumping into the next session. That can help prevent injuries,” Tomberlin said.
  4. Speed up your recovery: “I love drinking BiPro to help my muscles recover after a workout. I sometimes drink BiPro Protein Water during my workouts too. It’s also important to get enough sleep and eat well overall. On top of that, stretching is critical,” she added.
blogs - Health & Nutrition

The Optimum Time to Take Whey Protein

Whey protein is an incredibly versatile nutritional ingredient. Not only can it be used after workouts, but whey protein can also be consumed with breakfast, as a midday snack, with dinner and even right before bed.

But when is the optimum time to take whey protein? That largely depends on who you are and what your health goals are. Check out this guide to figure out the best time for you to have whey protein.

For Becoming a Better Athlete

Whether you’re a professional football player or marathon training, whey protein can help you become a better athlete. Muscles are broken down after just about any type of physical activity and need protein to build themselves back up. That’s how muscles grow and you get stronger.

If you’re an athlete, the optimum time to drink whey protein is right after working out. Try having a BiPro protein shake or a bottle of BiPro Protein Water right after exercise to boost recovery. 

Bulking Up

Increasing protein intake and calorie intake are both important when looking to bulk up. As outlined above, have a serving of protein powder or protein water after a workout. But late at night is an optimal time to have a serving of protein, in addition to after exercise.

The human body typically secretes growth hormone several times per day. A study in the journal Sleep claims that for young adults “a major secretory episode occurs shortly after sleep onset.” Growth hormone aids the growth of bone, muscle and other tissues. Precision Nutrition claims that growth hormone also “stimulates protein synthesis as well as fat metabolism.” Getting a serving of protein in your system right before this growth period that occurs during sleep should further help build muscle and bulk your body up if that’s your goal.

If You’re Managing Weight

No, protein powder isn’t just for bulking up. When taken at the right time, whey protein can also help you slim down. Protein is a natural appetite suppressor, and consuming it can help satisfy your cravings and limit overeating as well as snacking later on in the day.

A high-protein breakfast is especially beneficial for slimming down, so having a protein shake or protein water with a light breakfast is an optimal way to start the day. A study from the University of Missouri found that a high-protein breakfast helps with appetite regulation throughout the day.

Want to take in as few calories as possible in the morning, but still feel nourished? Give some Orange +Caffeine BiPro Protein Water a try. One bottle is just 90 calories with 20 grams of protein and zero grams of sugar, fat or carbohydrate. Better yet, it naturally carries 100mg of caffeine (the equivalent to an eight ounce cup of coffee). Pair the all-in-one drink with a piece of fruit for a filling, protein-packed breakfast that is low in calories and has natural energy.


BiPro is Not Just for Athletes: Fighting Sarcopenia

BiPro ELITE whey protein isolate is the post-workout supplement of choice for many professional athletes. But a protein as advanced as BiPro has uses beyond sports. This is the first installment of a blog series showing that BiPro is not just for athletes.

As people age, they can progressively lose skeletal muscle. This phenomenon is known as sarcopenia, which impacts about 50 percent of people more than 80 years old according to the Alliance For Aging Research.

Sarcopenia’s effects can include decreased muscle strength, mobility issues, weak bones, diabetes, a loss of physical function and more, the Alliance For Aging Research claims. Those ailments can greatly impact one’s quality of life, but increasing protein consumption appears to combat sarcopenia.

“…there is general agreement that moderately increasing daily protein intake beyond 0.8 g·kg−1·d−1 may enhance muscle protein anabolism and provide a means for reducing the progressive loss of muscle with age,” states a 2008 study in the American Journal of Clinical Nutrition.

Nutritionists across the United States recommend BiPro for elderly individuals that need to consume more protein. One component that sets BiPro apart as a protein supplement for the elderly at risk for sarcopenia is its versatility. BiPro mixes incredibly well with food and comes in an unflavored variety that is virtually tasteless, so it can be added to all kinds of meals. People can view our recipes online for free for advice on how to add BiPro to baked goods, smoothies, snacks and more.

To learn more about BiPro, visit our FAQ page or subscribe to our newsletter


Reap Green Tea and Whey Protein’s Benefits in the Same Drink

Did you know that green tea may enhance your short-term working memory?

This is not meant to be a statement to change your life or make you guzzle down green tea with every meal. BUT, it does enhance the list of benefits green tea already has!  Plus, it certainly makes me feel good about drinking it…now I’ll remember everyyyyything.  Well, ok, maybe not everything. Still, green tea is not a bad choice when making a pit stop at the coffee shop on the way to work!  Look at this list of benefits:

  • The polyphenols found in green tea (specifically epigallocatechin gallate or EGCG if you want to save that word for the dinner table) has been shown to boost metabolism.
  • It contains the amino acid L-theanine which improves concentration and reduces stress as well as anxiety. So, add that to a small dose of caffeine and green tea gives you a different kind of buzz.
  • It improves insulin sensitivity and helps regulate glucose levels which slows the rise of blood sugar after eating and can help prevent type 2 diabetes.
  • Periodontal health! Green tea contains antioxidants called catechins which can destroy bacteria associated with cavities and tooth decay.
  • Mice studies have shown delay of deterioration caused by Alzheimer’s and Parkinson’s by protecting brain cells from dying and restoring damaged brain cells.

And now newer studies are suggesting it may also help with short-term memory. This part of your memory is like your brain’s sticky notes where information is temporarily held before either forgetting or permanently being stored in long-term memory. 

Get your fix of green tea in with this BiPro green tea smoothie


Healthy On-The-Go Protein Snacks

Eating healthy snacks is a great way to power through the day and keep your energy level up! Try some of our favorite on-the-go protein snacks:

  1. BiPro Protein Water and Fruit
    Our protein water is perfect for people on the go because it packs 20 grams of protein into a portable, great-tasting bottle. For an even more well-rounded snack, eat a piece of fruit like an apple, banana or orange with your protein water. BiPro Protein Water on a Yoga Mat
  2. Smoothie bags
    If you like smoothies, pre-pack your smoothie ingredients into plastic bags like so to save time! That way, you can just dump your pre-measured portions of fruits and veggies into the blender in the morning, pour the smoothie into a travel mug and get out the door!
  3. PB&J Protein bites
    These protein bites are packed with oats, peanut butter and BiPro to help you power through any day.|
    PB&J Protein bites made with Strawberry BiPro Whey Protein Isolate
  4. Nuts
    Packing a bag of nuts is an incredibly easy, healthy and protein-packed snack option.
  5. Strawberry Almond Chocolate Chip Bars
    These easy, no-bake protein bars have 15 grams of protein per bar! 
    STRAWBERRY ALMOND CHOCOLATE CHIP BARS made with strawberry BiPro Whey Protein


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Quick and Easy No Bake Protein Bar Recipes

Protein bars are incredibly useful. They can be stored in a gym bag and eaten after a workout so that your body gets the nutrients it needs to recover right away. Protein bars can serve as a great breakfast substitute if you’re on the run. They’re also nice snacks if you ever crave something sweet.

Even with those positives, protein bars have some limitations. They can A) be really expensive and B) contain low quality whey protein.

We’ve got a solution: Grab your apron, BiPro whey protein isolate and follow the recipes below for quick and easy do-it-yourself protein bars. These recipes require no baking and just a few ingredients!

Cherry Almond Fruit & Nut Bar

  • 1½  cups dried cherries
  • ½ cup dates, whole pitted
  • ¼ cup almonds, sliced
  • 2/3 cup unflavored BiPro
  • 1-2 tbsp water
  1. Place dried cherries and dates in food processor. Pulse until finely chopped.
  2. Add sliced almonds and pulse several times.
  3. Place fruit/nut mixture into mixing bowl. Add BiPro and mix on low speed until evenly incorporated, adding water only as needed to aid mixing.
  4. Press mixture into a lightly greased 8x4 inch loaf pan. Let sit for 15 minutes. Cut into six bars. Wrap in plastic wrap or waxed paper.

Chocolate Chip Almond Oat Bar

Chocolate Chip Almond Oat Bars Made with BiPro Whey Protein Isolate

  • 1/3 cup almond butter
  • 1/3 cup agave syrup
  • 7 scoops French vanilla BiPro
  • 2 scoops quick oats
  • 1/3 cup sliced almonds
  • ¼ cup miniature chocolate chips
  • Water
  1. Mix together almond butter and agave syrup until smooth.
  2. Add BiPro French vanilla, oats, almonds and chocolate chips. Mix well.
  3. Add water 1 tbsp at a time, while mixing, until a stiff dough is formed.
  4. Press into a lightly greased eight or nine inch square pan.
  5. Let set for 1 hour before cutting into 12 bars.
  6. Wrap bars individually and store in the refrigerator.


3 Ingredient No Bake Protein Bars

These bars, from, are incredibly easy to make. They also only require three ingredients!

  • 1 cup quick oats
  • 90 grams of protein powder (we recommend chocolate BiPro for a mildly sweet flavor)
  • ½ - 1 cup milk of choice
  1. Line a deep baking dish with baking paper and set aside.
  2. Divide half the quick oats and blend them to a flour.
  3. Combine the oats and protein powder in a large mixing bowl. Slowly add the milk of choice until a very thick batter is formed.
  4. Press the batter into a baking dish and press firmly.
  5. Refrigerate for 30 minutes. Cut into bars and enjoy!


Darebee Protein Bars

This recipe, from, is very similar to the protein bars above. It’s made with just four ingredients, adding nut butter to the mix.

  • 4 ½ cups quick oats
  • 1 1/3 cups nut butter
  • 1 cup coconut cream or milk
  • 150 grams of vanilla whey protein (we like adding 6 scoops of French vanilla BiPro)
  1. Whisk coconut cream or milk until the mixture is smooth.
  2. Add vanilla whey protein powder and whisk until the mixture is smooth.
  3. Add nut butter and mix everything together with a spoon.
  4. Add uncooked oatmeal and mix well. Use your hands if necessary.
  5. Flatten the mix in a dish.
  6. Chill in the fridge for at least two hours and then cut into 12-16 bars.

Interested in some more protein recipes? Check out our recipe pages for tips.  


Cauliflower Bites With Flare

We are in the final stretch of football Sundays and you have maybe one more opportunity to make a batch of delicious appetizers to show off your health-conscious creativity.  This is the ultimate app to satisfy everyone’s taste buds. 

If I titled this post “Low Carb, Gluten-Free, Clean Eats, Paleo Biscuit” that, for one – sounds like it must be an appetizer that tastes like cardboard. And two, there would be about 12 of you who actually click on the link and maybe five who go the next step and decide to prepare them…which is great but I think everyone reading should give these biscuits a chance to open their eyes to the wonders of cauliflower.

What you need:

  • 1 cauliflower head, leaves removed
  • 2 garlic cloves, minced
  • 2 eggs
  • 2 egg whites
  • 1/3 cup Greek yogurt
  • ½ cup cheddar cheese, shredded
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper

Paleo version

  • 1 cauliflower head, leaves removed
  • 2 garlic cloves, minced
  • 2 eggs
  • 2 egg whites
  • ½ cup unflavored BiPro
  • ¼ cup nutritional yeast
  • 1 teaspoon kosher salt
  • ½ teaspoon black pepper

Optional: Add rosemary, chives, jalapenos and/or bacon bits for more flavor!


What you need to do:

  1. Preheat the oven to 400°F. Steam cauliflower for about 10-12 minutes or until very tender, then transfer to a food processor. Add minced garlic and pulse several times until smooth and creamy.
  2. Transfer mashed cauliflower into a large mixing bowl. Add in two whole eggs, cheddar cheese, Greek yogurt, salt and pepper and mix together.  If you are tossing in anything else (chives, bacon bits, etc) now is the time to do it.
    **Paleo version – same process, just different ingredients that you are adding in: two whole eggs, BiPro whey protein, nutritional yeast, salt and pepper.
  3. In a separate bowl, beat egg whites until stiff. Then, slowly fold the egg whites into the cauliflower mixture.
  4. Coat a mini muffin pan with cooking spray of your choice. Then fill the cups to the top with the cauliflower mixture. Bake for 20-25 minutes, until golden brown.
  5. Remove from the pan, and set on a cooling rack.

Have any nutrition- or diet-related questions? Ask me and I’ll answer! 


Why You Should be Drinking Tart Cherry Juice

After a tough workout, your muscles can get really sore. Protein, like BiPro, is essential for rebuilding those broken down muscles. But if you want to go the extra mile with your recovery, you should look at adding tart cherry juice to your post-workout recovery.

Tart cherries are known for their anti-inflammatory effects, making them perfect for easing muscle soreness in a variety of athletes. A 2010 study found that consuming tart cherry juice before running can diminish post-run muscle pain. Research published one year later concluded that consuming a type of sour cherry called Montmorency in juice form can improve muscle recovery after strength training. On top of those studies, work published in 2014 also suggests that tart cherry juice concentrate can decrease inflammation and oxidative stress for cyclists.

Tart cherry juice’s health benefits aren’t limited to exercise recovery. The beverage can improve sleep quality and duration, according to a study. A body of research also indicates that tart cherries can protect the heart, reduce stroke risk and decrease cholesterol levels.

Want to take advantage of tart cherry juice’s immense health benefits? Check out this tart cherry juice smoothie protein recipe packed with BiPro Whey Protein Isolate. Whey protein like BiPro is perfect for muscle recovery, because it contains all of the essential amino acids and branched chain amino acids (BCAAs). A growing body of research suggests that whey enhances exercise recovery. 

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blogs - Health & Nutrition

Gelatin – yes, Gelatin – may Help you Become a Better Athlete

New research is suggesting that gelatin could boost athletic performance. So, what is this sugar-laced, dyed food packed with almost no vitamins good for? According to a report in The Globe and Mail, “ultrashort bouts of exercise” and daily consumption of gelatin may build stronger tendons, ligaments, bones and cartilage.

Researchers came to this conclusion after conducting a study where subjects either consumed 15 grams of vitamin C-enriched gelatin or a placebo. Gelatin is basically a cooked form of collagen. Collagen is the primary protein in connective tissue, skin and bones; however collagen is an incomplete protein because it lacks the essential amino acid tryptophan.

One hour after consumption, the participants jumped rope for six minutes “to stimulate collagen synthesis.” According to the researchers, their findings suggest that adding collagen to an “intermittent exercise program improves collagen synthesis and could play a beneficial role in injury prevention and tissue repair.”

This science is still very new, so it’s unclear how effective this model truly is for strengthening tendons, ligaments, bones and cartilage. That being said, if you’re willing to go the extra mile to be as healthy as possible, consuming gelatin after short periods of 10 exercise may be worth a try.

Bonus Tip

The study’s participants consumed 15 grams of gelatin, which is roughly eight cups worth of jiggly goop. Instead of doing that, the Globe and Mail article suggests mixing 1.5 tablespoons of pure gelatin with liquid. Then, add a packet of vitamin C powder and drink it. For an after workout drink with all 9 essential amino acids and BCAA try mixing gelatin with BiPro or check out our BiPro Protein Gelatin Recipe

blogs - Health & Nutrition

New Year’s Weight Loss Tips: Supplements

This is the third installment of a four part weight loss tips series. If you haven’t already, check out part one on dieting and part two on exercise. This version focuses on protein supplements. Here are our five weight loss protein supplement tips:

1) Remember that supplements aren’t just for bodybuilders
There seems to be a misconception that taking protein supplements will make people instantly gain a ton of weight. While there are products dedicated to building mass, there are a wide range of people consuming protein powders. One of our athletes, long-distance runner Jordan Hasay, has become much stronger and not gained any weight since consuming BiPro protein. BiPro is also endorsed by Bariatric Foodie, an online community for weight loss surgery success, as its whey protein of choice.

Protein supplements can certainly help people gain weight if that’s their goal. However, supplements are also very helpful for people looking to shed excess fat or build lean muscle. A protein shake can help people feel fuller longer, limiting snacking and overeating at meals.

2) Ditch plant- and rice-based protein powders
Unless you’re a vegan, we can’t see a reason why you should take a plant- or rice-based protein powder over whey protein. Why? Plant- and rice-derived protein powders are considered “incomplete” protein sources because they do not contain all of the amino acids the body needs to function. Pea protein, one of the most popular plant protein options, does not contain the amino acid cysteine. Rice protein is low in the amino acid lysine, according to Daily Burn.

Have a food allergy? BiPro is gluten- and lactose-free!

3) Read the label closely
This might be the most important weight loss tip of all. Many protein supplements are not transparent about their contents; some companies water down their protein with bulking agents and other chemicals that your body does not need. Read the product’s label to make sure there aren’t too many ingredients and that the protein does not include excess sugar or fat.

4) Choose BiPro
Just kidding. This is the most important weight loss tip of all! BiPro is the protein of choice for many health-conscious individuals because it includes minimal ingredients and zero grams of sugar. 

5) Get creative
If you opt for a high-quality protein supplement like BiPro, then it will mix well with a wide variety of foods. Many of our consumers add BiPro to smoothies, yogurt and granola, oatmeal, pasta sauce and more. We also have a recipes page if you need ideas!

Have any questions about supplements? Reach out to our nutritionist who will answer your nutrition questions!


Why It’s Important to Mix up Your Yogurt

Have you ever wondered why the top of yogurt can form a thin layer of clear liquid right when you open it? Some people pour the fluid into the trash.

They’re making a big mistake.

If you want to enjoy all of the nutritional benefits of the yogurt you consume, then it’s important to mix the liquid up. Why? That fluid is actually liquid whey! Before our BiPro whey protein isolate is pasteurized and dried into a powder, it comes in liquid form. When in that state whey can be added to all kinds of products, including yogurt.

Men’s Fitness lists multiple benefits to consuming whey protein, from losing fat and preserving muscle to increasing strength and reducing hunger. The next time you open a pack of yogurt and see some liquid formed, don’t throw it away. Mix it up!




Want to try some yogurt that has BiPro in it? Check out our recipes: Fruit salad with yogurt dressing. Pumpkin yogurt.

blogs - BiPro & Athletes - Health & Nutrition

New Year’s Weight Loss Tips: Exercise

This is the second installment of a four part weight loss tips series. If you haven’t already, check out part one on dieting. This version focuses on exercise. Here are our five weight loss exercise tips:

1. Stick to something

With so many workout fads in this day and age, it can be difficult to choose just one area to focus on. However, as this Outside Magazine piece stresses, it’s important to stick to one routine. Don’t continuously switch from one exercise program to another and expect to see results.

2. Embrace high-intensity interval training

High-intensity interval training is a workout that shifts between very rigorous activity and much less difficult exercise. An example could be running hard for two minutes and then jogging slowly for one minute in between repetitions. Shape lists several benefits to high-intensity interval training, ranging from burning fat to increasing your metabolism.

3. Find a workout partner

 A few weeks into a new year it can be easy to get lazy and skip workouts. However, if you have a workout partner then exercise will be more fun and social. At the same time, your workout buddy will motivate you exercise more.

4. Try weightlifting

Some light strength training isn’t necessarily going to give you bulging muscles or make you bigger while you’re trying to lose weight. In fact, weightlifting “will help you lose fat and build lean muscle quickly and effectively,” according to The Independent.

5. Remember to have fun

Workouts geared at losing weight can be arduous, painful, and not very enjoyable. If you want to lose weight but despise aerobic exercises like running then try playing a sport. There are all kinds of sports like soccer, basketball, swimming, etc. that are great, enjoyable workouts.

Want more health advice? Reach out to BiPro USA nutritionist. Check back on the BiPro USA blog next Wednesday for a post on how supplements can aid with weight loss.


Tips for Sticking to a Diet and Exercise Routine

When people start a new diet or exercise routine, they often stick to it for a few weeks. Then, they start slipping into old habits. Here are three easy tips for sticking to a new diet or exercise regimen:

  1. Keep it simple and fun
    Don’t shoot for a goal that’s too lofty. If you keep your goals simple, you’re more likely to reach them and steadily better yourself instead of getting frustrated. Remember to also keep things fun. If you don’t like running, find a different cardio workout that you enjoy. It’s much easier to work out when you’re doing something that you find truly enjoyable
  2.  Find a friend
    Embarking on a new diet or exercise routine with a friend can really help you stay accountable. You may not want to get up to workout, but get a text from your workout buddy can you stay motivated.
  3. Cheats are ok
    Just because you’re starting to eat healthier doesn’t mean you have to cut out all of your vices. If you really want to eat or drink something unhealthy from time to time, then do it: reward yourself. The key is moderation and really enjoying it.
blogs - BiPro & Athletes

Four Easy Ways to Improve Your Workout Routine

Looking for a diet and exercise plan and workout tips for the New Year? Download our eBook, 31 Ways to a Healthy New Year

When getting back into the swing of an exercise routine, it’s important to do some research. Find some strategies that will help you get the most out of your hard work in the gym. With that in mind, here are three easy ways to improve your workout routine:


You’ve probably known about the benefits of stretching since middle school gym class. Still, a ton of people who work out don’t stretch! Stretching is huge for staying flexible and helping the body recover from workouts quicker. Dynamic stretches like high knees, lunges, arm swings and leg swings are perfect before exercise. After exercise, try some static stretches like reaching to touch your toes or butterfly stretch.

Have a Post-Workout Protein Shake

After exercise, protein is essential for helping muscles recover. Try having a scoop of BiPro protein powder or a bottle of BiPro Protein Water within 30 minutes of finishing a workout.

Chart Your Progress

Recording your results is a great way to keep track of how you improve over time. If you’re doing cardio exercise like running or biking, set a goal for how long you want to go or how many miles you want to travel. Then, keep a log of how you do every time. The same strategy can be applied to strength training. Record how many reps you do and how much weight you lift for various exercises.


Fuel Your Body

It's crucial to stay hydrated and to fuel your body in order to maximize your workout. Not only is this necessary in the warm summer months, but a must for any time of year. If you're well-hydrated, your body doesn't have to work as hard. Double bonus! 

blogs - Health & Nutrition

Overeating is a Natural Urge. Protein Can Help You Combat it

After a long day it’s easy to sit down on the couch, watch your favorite show and grab some unhealthy snacks. You might have some potato chips, then eat dinner and follow that up with a bowl of ice cream. Sometimes when there’s a ton of food in front of you, it’s difficult to resist the urge to overeat.

Why is that? As it turns out, humans have been prone to overeating for thousands of years, before we had a steady food supply.

“If a Stone Age woman came across a tree groaning with figs, the most sensible thing to do was to eat as many of them as she could on the spot, before the local baboon band picked the tree bare. The instinct to gorge on high-calorie food was hard-wired into our genes. Today we may be living in high-rise apartments with over-stuffed refrigerators, but our DNA still thinks we are in the savannah,” writes Yuval Noah Harari in the book Sapiens: A Brief History of Humankind.  

The next time you feel like gorging on food, don’t feel bad; it’s only natural. While it’s instinctual to overeat, there are ways to regulate your appetite. Here are a few tips for managing your appetite and combatting overeating:

1) Make sure you’re consuming enough protein.

Protein is not only great for muscle growth and recovery, but it’s also a natural appetite suppressant. If you want to make your meals more filling, try adding a scoop of unflavored BiPro ELITE™ Whey Protein Isolate to them. BiPro’s protein powder can easily be mixed into healthy snacks like yogurt, smoothies and oatmeal to give them added protein. If you’re in a hurry, BiPro Protein Water is a great-tasting, portable protein shake that’s only 90 calories per bottle with zero grams of sugar, carbohydrate or fat.

2) Eat a sizeable breakfast to regulate appetite.

People often say that breakfast is the most important meal of the day… and they’ve got a point. Breakfast gives your body fuel when you wake up so you can have a productive morning. The first meal of the day is also beneficial for regulating appetite. A study from the University of Missouri found that a high-protein breakfast can help people control their hunger better throughout the day.

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blogs - Health & Nutrition

Tips for Making a Healthy Smoothie

Smoothies are an incredibly useful health snack. If you just finished working out, a protein smoothie can help your body recover. Trying to lose weight? Drink a filling smoothie as a meal replacement. When you’re crunched for time in the morning, a smoothie is a great grab-and-go breakfast option that you can drink during your commute.

Needless to say, smoothies are a great snack for all kinds of occasions. But not all smoothies are made equal. Some of your favorite blended beverages are loaded with sugar and other unhealthy ingredients. Check out these tips for making a healthy smoothie:

Choose Almond Milk over Orange Juice
Orange juice is a common ingredient in smoothies, but it can add serious sugar to your drink. A typical cup of orange juice carries 21 grams of sugar! For a less sugary option, use unsweetened almond milk. You can find options in your dairy aisle with zero grams of sugar.

If you’re worried about leaving orange juice out of your smoothie because of its great vitamin C content, then try incorporating strawberries into your recipe. One cup of whole strawberries contains 141% of your daily value of vitamin C.

Add Whey Protein
Protein isolates like BiPro easily mixes with smoothies, adding 20 grams of protein to your drink. Whey is a necessary addition to a smoothie, making it much more filling and giving your muscles the protein they need to stay healthy. Many of the world’s top athletes choose BiPro as their protein supplement because of its natural ingredient list, zero grams of sugar and delicious flavors.

Go For Greens
Adding greens like spinach or kale to your smoothie might not sound appetizing, but vegetables can make your drink much more nutritious without compromising taste very much. One cup of raw spinach carries 56% of your daily value of vitamin A, which plays a major role in maintaining healthy vision. Combining greens with sweet fruits and BiPro yields a smoothie with healthy vegetables that tastes like delicious fruits.

Ditch the Ice Cream
There’s a difference between a smoothie and a milkshake! While it sounds appetizing, adding ice cream to your smoothie essentially turns it into a milkshake. Ice cream makes your smoothie somewhat unhealthy, because it can carry extra sugar and fat.

Head over to BiPro’s recipes page to find protein-packed smoothie and beverage recipes. Alright, time to start blending!  

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blogs - Health & Nutrition - Whey Protein Information

BiPro is Not Just for Athletes: Strengthening the Immune System

BiPro whey protein isolate is the post-workout supplement of choice for many professional athletes. But a protein as advanced as BiPro has uses beyond sports. This is the third installment of a blog series showing that BiPro is not just for athletes. Be sure to read our first part on sarcopenia and our second part about appetite suppression.

If you get sick often, the source of the problem could be an inadequate diet. Research suggests that consuming protein, whey protein in particular, can help strengthen the immune system and fend off illnesses.

“No one food will magically fend off the flu, but certain nutrients take the lead in helping protect your body from millions of bacteria, viruses and other germs – and protein is one of them. One of the reasons is that the antibodies that help fight disease are actually made of protein,” Today writes.

Protein is an important resource for enhancing immunity because it helps form the cells that operate the immune system.

“The amino acids that are found in protein form the building blocks of all the body’s cells – including the cells that power your immune system. If you don’t consume enough protein, you’ll manufacture fewer white blood cells to combat antigens,” according to CNN.

But there’s something extra that sets whey apart from other proteins when it comes to immunity: whey protein appears to boost glutathione production in some tissues. The United States Dairy Export Council claims that glutathione is at the center of the antioxidant defense system in the body that dictates immune function.

“In comparison to most other protein sources, whey proteins are unique in their ability to optimize a number of key aspects of immune function,” according to the United States Dairy Export Council.

Consider adding BiPro to your diet if you’re interested in the benefits whey protein can have on your immune system! BiPro can be purchased on our products page.  

blogs - Health & Nutrition

How to Stay Healthy During the Holiday Season

The holiday season is great, but it can get pretty stressful. There’s tons of shopping and preparing to do, work is busy and schools are wrapping up final exams. To top it all off, candy canes, gingerbread houses and other sugary treats seem to pop up everywhere. So, with less free time and tempting desserts staring you in the eye, how can you stay healthy during the holiday season? Here are some tips:

Embrace and Enjoy the Elements

If you live in a cold climate, it’s pretty easy to get cozy indoors and watch television or read a good book when winter sets in. That’s all well and good, but being outside during winter can be really fun and rewarding. Try skiing, hockey or a snow run to really break a sweat. Don’t want something that intense? Snowshoeing and snow hiking can be fun and get your heart pumping.

Gingerbread bite made with BiPro protein powder

Pack Your Desserts with Protein  

Just because you want to live a healthy lifestyle doesn’t mean you have to skip eating dessert altogether. Try adding BiPro Whey Protein Isolate powder to anything from cookiesbrownies or even cheesecake. Protein is a natural appetite suppressant, so implementing it to your dessert recipes will make the treats more filling – keeping you from going back for second and third helpings. If you want a festive dessert idea, try these BiPro Gingerbread Bites!

Have a Snack Before Going to a Holiday Party

Jae Berman, a registered dietitian, wrote an article for the Washington Post outlining ways to avoid gaining weight during the holidays. Holiday parties are really fun, but the snacks at them are usually pretty unhealthy. So, Berman suggests eating before you go to a holiday party.

Take the focus off food

Yes, baking cookies and drinking eggnog are all Christmas traditions, but they don’t have to be the only ones! Start some new traditions that don’t focus on food. Present wrapping, trimming the tree, playing games or taking a winter walk can all be fun traditions that take the focus off of eating.

Stick to your workout routine

When you’re traveling or hosting guests it can be hard to stick to your regular workout routine. You may have to move your workout time to earlier in the morning or later at night. Or instead of driving to the gym, use a workout DVD at your house to save some time. The important thing is to keep moving this holiday season!

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Five People You Can Give Whey Protein to This Holiday Season

Do you still need to find holiday gifts for the special people in your life? We have some perfect ideas for you!

Here are five different groups of people that would love to receive the gift of BiPro whey protein isolate this holiday season:

  1. Parents
    With so many junk foods readily available for low prices, many parents worry about making sure their children are consuming all of the nutrients they need. So, they head over to our recipes page for helpful tips on how to mix unflavored BiPro into their kids’ favorite dishes. Unflavored BiPro is virtually tasteless and is a great addition to pancakes, lasagna, macaroni and cheese and much more!
  2. Runners
    A rapidly growing number of runners are using BiPro to supplement their workouts. Protein is essential for helping muscles recover and can make muscles feel less sore and stronger the next day. Runners are realizing that the right protein powder, like BiPro, can give them the power to finish races strong without bulking up.

    Our whey protein isolate consists of minimal ingredients and doesn’t contain additives that your body doesn’t need. That helps promote lean muscle development without added bulk – just ask professional runner Jordan Hasay.
    Pro Marathon Runner and BiPro User Jordan Hasay
  3. Bariatric Surgery Patients
    Long-term success of bariatric surgery requires lifestyle changes and good nutrition choices. Many weight loss surgeries require patients to undergo all-liquid diets. Without solid foods, it can become very difficult for bariatric surgery patients to obtain the protein they need. Consumption of high-quality dietary protein is central to successful weight management and protection of lean tissues. So, many weight loss surgery patients mix BiPro whey protein into drinks and shakes in order to enhance the beverages’ nutritional profile. Check out some of the ways Bariatric Foodie uses BiPro.
  4. The Aging Population
    Whey protein can be an incredibly useful tool for the aging population. Consuming protein can help limit the onset of sarcopenia, the loss of muscle tissue as a natural part of the aging process. Sarcopenia’s effects can include decreased muscle strength, mobility issues, weak bones, diabetes, a loss of physical function and more, the Alliance For Aging Research claims. 
  5. Weightlifters
    While BiPro is a great supplement for runners looking to develop lean muscle, it’s also an effective whey protein for larger athletes.  BiPro is the perfect protein for strength training. The three branched chain amino acids (BCAAs) – leucine, isoleucine, and valine – have been shown to improve exercise performance and reduce muscle breakdown.  BiPro is a complete protein that contains all nine of the essential amino acids, including the three BCAAs. Watch former professional football players Chad Greenway explain why they use BiPro in the videos below.

blogs - Health & Nutrition

Tips for Better Sleep

A shocking number of people are sleep deprived. According to Men’s Fitness, 30 percent of American adults don’t get enough sleep each night. Good sleep habits are not only important for overall health, but can also influence your productivity and even your workout recovery.

A study from Stanford University examined college basketball players and found that more sleep at night improved the athletes’ performance. The researchers had the players maintain their normal sleeping patterns, where they each slept for six to nine hours per night, for two to four weeks. After that period, the athletes were asked to get 10 hours of sleep per night for five to seven consecutive weeks. When the players got more sleep, their shooting accuracy improved and they ran faster sprint times.

Needless to say, getting enough sleep can have a major impact on your athletic performance. Here are some tips for making sure you get a good night of rest:
tablet in bed

Avoid Late Night Screen Time

Limiting time spent using electronic devices like smartphones, tablets and computers right before bed can greatly improve sleep quality. According to Healthline, the devices “emit light of a blue wavelength, which tricks our brains into thinking that it is daytime.”
 girl wake up on Cozy bed room

Keep Your Bedroom Cold

There are few things worse than going to bed and having to pull the covers off of yourself because it’s too hot. Science suggests that sleeping in a colder room can improve sleep quality. According to Country Living, a “colder room could help your body cool down enough to reach a level of deeper, restorative sleep.” The same article claims that rooms with a temperature higher than 70 degrees can inhibit the body from releasing melatonin. So, the next time you go to sleep, crack open a window or try turning the thermostat down a few degrees.

Cut Yourself off From Caffeine

Caffeine is a great, natural way to boost your energy. But it’s important to know what time of the day you should stop consuming it. According to the American Academy of Sleep Medicine, caffeine’s half-life is about five hours. That means that roughly half of the caffeine that you ingest will remain in your system five hours later. With that in mind, it’s probably a good idea to not have caffeine within at least five hours of bedtime in order to optimize sleep.
waking up early

Keep a Schedule

Most of us look forward to sleeping in on the weekend, but skipping your weekday sleep schedule can alter your circadian rhythm. It's important to keep the same sleep schedule 7-days a week. A study found those who had irregular sleeping patterns and went to bed late on the weekends reported poor sleep. The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late night, opt for a 15-20 minute nap in the early afternoon rather than sleeping in.

woman stretching
Exercise Regularly

All exercise can help you fall asleep faster and sleep more soundly, but timing and type is important to get the best results. The more vigorously you exercise, the more powerful the sleep benefits, but vigorous exercise can cause post-workout burst of energy which can keep you awake.  Moderate to vigorous exercise should be done at least 3 hours before you head to bed. Gentle, relaxing, low-impact  exercises like yoga, stretching and tai chi can help relax you at night and can be done in the evening. If you work out at night then taking alpha-lactalbumin whey protein supplement such as BioZzz, is a great way to help your body recover and rest. 

Alpha-lactalbumin the highest natural source of tryptophan available. Tryptophan is an amino acid that is often associated with sleep. Tryptophan, commonly known for being present in turkey, is the precursor to the neurotransmitter serotonin. Evidence suggests that serotonin regulates anxiety, mood and happiness. Studies have shown that consuming tryptophan may improve sleep and morning alertness, cognitive performance under stress, and mood under stress.

blogs - Health & Nutrition - Recipes

Turbocharge Your Breakfast with This Protein-Packed Oatmeal Recipe

Finding a quick, filling and healthy breakfast option can be incredibly challenging. When you’re running out the door in the morning, you probably don’t have time to make something hearty that will keep you satisfied until lunch.

This apple cinnamon refrigerator oatmeal recipe is a great solution! Not only is it filled with nutrients, but this oatmeal recipe takes just a few minutes to make. The dish can be prepared the night before and then put in the fridge overnight so that you can grab it and go in the morning.

Oatmeal poses a variety of health benefits. According to Healthline, half a cup of dry oats packs 20 percent of the recommended daily intake of iron, 20 percent of zinc and 39 percent of vitamin B1. Oats also have a low glycemic index, which can be beneficial for health. Low glycemic foods typically release glucose at a slow rate. According to Harvard Health, they also “tend to foster weight loss.”

This recipe takes oatmeal’s great health benefits even further. One bowl has 20 percent of the daily value of calcium, sweet cinnamon overtones and is topped with apples for extra nutritional value. The recipe also includes a scoop of BiPro Protein Isolate and chia seeds to up the protein content. Protein is not only great for muscle health, but can also help satisfy the appetite and keep you full until lunch.

Overall, this nutrient-dense bowl is the perfect breakfast to give you energy through the morning. Here’s how easy it is to make it!


  • ¼ cup old fashioned oats
  • 1 scoop/packet vanilla BiPro 
  • 1/3 cup skim milk
  • ¼ cup plain Greek yogurt
  • 1 ½ tsp chia seeds
  • ½ tsp cinnamon
  • Dash of nutmeg
  • ¼ cup chopped apple


  1. Place all ingredients except fruit into a 10-12 ounce bowl or container. Mix well.
  2. Stir in fruit.
  3. Cover and refrigerate overnight.
  4. Stir before eating.
  5. May be heated in the microwave if desired.

Want to see more great protein recipes? Check out our recipes page!

blogs - BiPro & Athletes

Jordan Hasay is Embracing Strength Training to Prepare for Chicago Marathon

Once per week, Jordan Hasay takes her training up a notch. As a professional long-distance runner, Hasay has tough workouts multiple times per week. But nothing is more grueling than the day when she does her weekly long run.

Hasay runs 25 miles on that day, just short of a marathon. And as if that wasn’t enough, right after her run she heads to the weight room for strength training. Leading up to her second career marathon in Chicago on Oct. 8, Hasay’s marathon training has featured more strength training than ever before.

“I drink BiPro Protein Water right after my long runs because it helps my muscles recover quickly before my strength training session,” Hasay said. “Then, right after I’m done lifting weights I have another serving of BiPro to help my body bounce back from a long day of training.”

Hasay’s first marathon performance in Boston was remarkable. She finished in 2:23:00, besting many of the world’s top marathoners. Hasay even shattered the American debut marathon record by nearly three minutes.  

While Hasay’s first marathon was a raging success, she hopes to be much improved for her second 26.2 mile race. She’s had six months to prepare for the Chicago Marathon since Boston and has taken her strength training to another level.

“I have made some advancements with weight training. I lift heavier three days per week now instead of two,” Hasay said. “I used to be too tired to do this, but I’m now more adapted to marathon training and have been able to incorporate an extra lift into my training each week.”

If recent races are any indication, the extra weightlifting sessions are paying off. In early September, Hasay handily won the 20 kilometer USA championships in 1:06:35. The second-place runner finished more than a minute behind.

Heading into her first marathon, Hasay increased her training mileage and added more BiPro Whey Protein Isolate to her diet. Now as one of the best marathon runners in the world, Hasay expects her improved training routine to propel her to an even better race as she runs 26.2 miles for the second time.

“Without BiPro I wouldn't have been able to make these advancements in my training, still feel strong and stay injury free,” Hasay said. “I'm very thankful to have found this product and hope that other runners will embrace the power that BiPro and strength training can give you.”  

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blogs - BiPro & Athletes - Health & Nutrition

This Small Diet Change Took a Physique Competitor’s Training to the Next Level

When Rachel Mavison finished up a recent workout, her coach asked her a loaded question:

“Are you on steroids?”

As a physique competitor, Mavison has long followed a strict diet and training regimen. But in 2017 she’s gotten stronger and leaner than ever, leading her coach to believe she was cheating.

Mavison’s workout routine hasn’t changed this year and no, she’s not using steroids. But a few months into the New Year she did make a small diet change. Mavison replaced the protein supplement she had been using with BiPro Whey Protein Isolate.

“My coach couldn’t believe how much progress I’ve made this year. My muscles are popping out more,” Mavison said. “Personally, I feel like my muscles and body are much happier since I started taking BiPro.” 

Rachel Mavison push-up

Mavison’s diet is light, but packed with proteins, healthy fats and vegetables. Her go-to breakfast is a bowl of oatmeal and a BiPro protein shake, which satisfies her appetite until lunch and helps her muscles recover from the previous night’s workout. Lunch is usually tuna, avocado and cauliflower rice. For dinner, Mavison commonly eats chicken with broccoli.

And right after workouts? She’s always got BiPro Protein Water in hand. One bottle packs 20 grams of clean protein in just 90 calories with zero grams of sugar, fat or carbohydrate.

Rachel Mavison protein shake

A consistent workout routine and healthy diet have Mavison in peak shape for her next physique show, the Natural Badger Classic. In the last five months, she’s cut more than nine percent of her body fat, developed more lean muscle and greatly improved in the weight room.

Mavison started using BiPro while interning for the brand. She leads BiPro’s street team, sampling protein water and protein shakes to health-conscious people at fitness events. Mavison’s passion for BiPro is evident when she meets new people who haven’t tried her favorite protein products. After all, she’s seen firsthand how proper nutrition can take someone’s health and training to the next level.

“I used other protein drinks in the past, but they tasted terrible and made me feel bloated,” Mavison said. “BiPro’s flavors are great and the product has helped me be a better athlete.”

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blogs - Health & Nutrition - Whey Protein Information

Which Protein Powder is Best for Weight Management?

Protein powders and protein shakes like BiPro are commonly used by athletes. Professional football players, runners and avid weightlifters routinely drink protein after workouts to help their muscles recover and grow. While protein is crucial for post-exercise recovery, it’s also incredibly useful for weight management.

There’s a common misconception about protein powders and shakes. People think that drinking one will automatically bulk you up. There are mass gainer shakes that do just that, packing hundreds of calories into a serving. But the right protein powder or protein shake can actually help people take in fewer calories and manage their weight while also powering the body with needed protein.

Protein supplements build muscle and can also help people slim down. Thermogenesis, the process of the body burning calories, is increased by a high protein diet. Studies have also found that protein consumption satisfies the appetite. Add some protein powder or a protein shake to your daily diet to increase your protein intake, make meals more filling and burn calories.

So, now you know how protein powder can help you slim down. However, which protein powder is best for weight management? Different types of protein powders and protein shakes offer various benefits for weight loss, but a pure whey protein isolate stands out as our favorite choice.

Whey Protein Isolate

Whey protein isolate is uniquely suited to help with weight management because of its efficient protein-to-calorie ratio. Isolates go through an extensive, natural filtration process that removes fat, lactose and carbs from the whey. The result is a highly pure protein source in just a few calories. Unflavored BiPro RENEW™ 23 grams of protein in just 100 calories with zero grams of fat, carbohydrate or sugar. Looking to stock up on protein? Check out the BiPro Weight Management Kit. 

Pea Protein Powder

Pea proteins have grown in popularity recently, but usually contain carbohydrate, fat and sugar that can make managing weight a more difficult task. Pea protein is also low in the amino acid cysteine and doesn’t mix as easily into foods as pure whey protein isolates.

Rice Protein Powder

Similar to pea proteins, rice protein powder is low in certain important amino acids. Rice powders have low concentrations of lysine, one of the essential amino acids the body needs to consume through food. Rice proteins also generally carry carbohydrate, fat and sugar.

Beef Protein Powder

Beef protein powders typically are higher in carbohydrates than other protein sources. In addition, beef protein scores much lower than whey protein in digestibility tests and amino acid scores.

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blogs - BiPro & Athletes

Larry Nance Jr.: Why I hit the Beach Last Summer

By Larry Nance Jr. 

I have to confess something. Last summer, I spent almost as much time on the beach as I did in the gym. Before you call me lazy, allow me to explain. When I’m not on the court or in the weight room, you can find me working out in the sand. This is the story of why I’ve embraced beach workouts and how they’re helping me elevate my game to the next level.


As a pro basketball player, taking care of my body is the most important thing I can do. The sand is perfect for a lower-body workout because it offers the lowest amount of impact on the joints of any surface I can think of. I’m able to get my heart rate up and engage my leg muscles without putting too much stress on my knees. I want to keep those fresh for the season.

Sand takes a normal workout to the next level because it adds a layer of instability. Whether I’m running in a straight line or up a hill, I can feel my ankles constantly working and strengthening in the sand to keep my body upright. It’s great training for basketball because we obviously do a lot of cutting and turning on the court, so ankle strength is huge.

The sand’s instability makes a hard workout much more difficult. If you’ve ever run hills you know how tiring they are, but striding up sand hills is a whole different animal. Doing sprints with a parachute creates added resistance, working your legs harder than a normal set of sprints. Parachute sprints in the sand are like increasing the difficulty of a video game from “easy” to “expert.” While the added difficulty is tough to adjust to at first, it helps you level up. When I move back to the hardwood, it feels like I’m flying around. 

Larry Nance workout

I pride myself a lot on my athleticism. My speed and leaping ability allow me to be active on defense and get to the rim on offense. It’s also important for me to be able to run the court, this year more than ever. I like playing an up-tempo brand of basketball and fast breaks are where I’m going to make my name, getting out in transition and throwing down some dunks. Speed work in the sand is helping me get faster so I can grab a rebound, pass it up to a guard, run out on the wing, then get the ball back and score inside.

Heading into my third season, my biggest goal was getting to training camp in the best shape of my life. I’ve got a six-pack coming along and have been joined at the hip to our strength and conditioning coach to get my body fat percentage as low as possible.  

Larry Nance running

Working out on the beach is incredibly hard, but it’s helped me get in better shape. Protein and proper nutrition overall are huge aspects of that as well. My muscles break down during a workout and then I have protein after to build them back up. BiPro really helps there because it’s pure and natural. That’s why I use BiPro before and after every workout, whether I’m on the court, in the weight room or sprinting up a hill next to the ocean.

I’m incredibly fortunate to call the basketball court my office. But the beach? There’s no better place to work.

blogs - BiPro & Athletes

Pro Swimmer Ashley Twichell Uses BioZzz Protein to Prep for 5 am Workouts

Swimming is a sport for early risers. It isn’t easy to find good pool time in the middle of the day, which is a big reason why so many elite and professional swimmers wake up at the crack of dawn for practice. Ashley Twichell, a five-time Open Water National Champion and BiPro Whey Protein Isolate user, is no different.

The pro swimmer routinely gets up at 4:45 a.m. and hops into the pool for her workout. The night before morning exercise, she has some BioZzz Alpha-lactalbumin, goes to bed early and wakes up feeling refreshed. BioZzz is a nighttime protein that packs 20 grams of protein per serving for muscle recovery and also contains the highest natural source of tryptophan available. Studies have shown that evening consumption of alpha-lactalbumin can improve sleep quality, morning alertness, cognitive performance under stress and mood under stress.

“BioZzz has been huge for me. First of all, it helps me fall asleep a little easier. Second, the protein in BioZzz helps my body recover from the previous day’s workouts at night while I’m sleeping,” Twichell said. “I regularly have morning workouts, so waking up, feeling refreshed and ready to go when my alarm goes off at 4:45 in the morning is a big plus.”

Twichell said that a number of other pro swimmers use sleeping pills at night to help themselves prepare for early wakeup calls. But she prefers BioZzz because it offers protein for exercise recovery.

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blogs - Health & Nutrition

Tips for Youth Football Players

  1. Prioritize Academics over Athletics
  2. Be Coachable
    Even if you aren't an athlete,  being coachable is one of life’s most important skills. Being coachable will help you learn, improve, and be more productive.
  3. Respect Your Teammates and Opponents
  4. Practice with Purpose Every Day
    Ask why. Why are you practicing? What is your goal? Set small goals that you can reach each day. Doing so will make you feel accomplished because you’ll be able to see progress.
  5. Self-Reflect Every Night
     Self-reflection is about self-improvement, being self-aware, and getting better. It can help you become a better leader, be happier, and learn for mistakes. Ask yourself questions like what did I actually do today? What am I proud of? How did I lead, what did I learn, what would I do differently?
  6. Avoid Soft Drinks and Juices
    The biggest risk for regular sugary drinkers is the excess calories. Studies have shown that consumption of soft drinks is linked with tooth decay and diabetes, and it also seems to be bad for your bones.
  7. Eat a Clean, Robust Breakfast Every Day
    The food you consume in the morning gives you fuel to tackle the day, dictates your energy level and impacts overall well-being. Consuming protein first thing in the morning poses a number of benefits including improving alertness and controlling your appetite throughout the rest of your day.
  8. Get Seven or Eight Hours of Sleep Every Night
    According to Muscle and Fitness, sleep is critical for exercise recovery. It gives your body the chance to repair, recharge, and regrow during sleep. 
  9. Have Fun and be Humble
blogs - BiPro & Athletes

Try Goblet Squats to Ease into Squatting Exercises

If you don’t have much experience with strength training, walking into a weight room and watching an experienced lifter do squats can be intimidating. They’ve got the barbell resting on their back with large plates on either side, usually weighing a few hundred pounds, and explode upwards with every rep.

If you’re looking for a way to ease into squatting exercises, we’ve got the perfect move for you: The goblet squat.

This exercise requires solely a kettlebell or dumbbell and is a great way to strengthen legs!

Start by standing with your legs about shoulder width apart. The weight should be held in front of your chest. Begin by slowly lowering yourself into a full squatting position (pictured above) and then come back up to start position. That’s it! If using the right amount of weight, you should really feel a burn after 10 reps. The goblet squat does a great job of targeting the lower body, especially the quadriceps and glutes.

Another added benefit of the goblet squat is that it’s great for young athletes. It’s very important to be cautious when introducing minors to weightlifting and the goblet squat can provide a nice, safe start.

To fully take advantage of the health benefits of squatting, it’s important to have a serving of protein after exercise. Protein is essential for building muscle and aiding muscle recovery. BiPro Whey Protein is a clean protein without artificial ingredients, sugars, or unnecessary fillers. BiPro contains all nine essential amino acids and high levels of the three BCAAs the three (branched-chain amino acids); the critical building blocks to repair, tone, and build muscle.


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blogs - Health & Nutrition - Whey Protein Information

Tips for a Healthy Summer

Summer is the perfect time to get outside and be active. Here are three tips for a healthy summer that can help you take advantage of the nice weather:

  1. Make Protein-Packed, Healthy Desserts
    Whether hanging out at home or having a day of fun at the beach, cooling down with an ice cream bar is a popular summer pastime. While these sweet treats are cool and delicious, some ice cream bars are loaded with sugar and hundreds of calories! We’ve got the perfect healthy dessert pop that’s to die for, frozen strawberry yogurt pops. One of these delectable treats is only 45 calories, with three grams of sugar and seven grams of protein. It’s also made up of just four natural ingredients: Strawberries, Greek yogurt, strawberry BiPro Whey Protein Isolate and orange juice.

    Looking for more frozen pop recipes? We have cappuccino pops featuring Vanilla BiPro protein powder and berry pops featuring Berry BiPro Protein Water.

  2. Keep a Water Bottle With You
    It’s much easier to get dehydrated in the summer when temperatures soar. Dehydration can be dangerous, so it’s incredibly important to take steps to stay hydrated during these warm months. One great way to remain hydrated is to keep a water bottle with you. Whether out and about or just at work, having a bottle of water within arm’s reach is great for combatting dehydration.

  3. Find fun ways to work out
    It can be tough to work out in the winter if you live in a cold weather state; there’s only so much you can do indoors. But finding ways to make workouts enjoyable in the summer is much easier. Try going for a scenic hike, playing beach volleyball with friends or paddle boarding. None of these exercises sound as daunting as going for a run and, quite frankly, are much more social and fun – making working out a better experience.  

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BiPro User Kirsten Kasper Tops World Triathlon Rankings

Three months into the 2017 triathlon season, Kirsten Kasper has run, pedaled and swam her way into uncharted territory. A professional triathlete and BiPro Whey Protein Isolate user, Kasper finds herself ranked No. 1 in the world after finishing in the top seven of every race she’s competed in since early April.

Kasper started using BiPro last winter, when a nutritionist recommended it to her. The Georgetown graduate broke out during the 2016 season and continues to improve in the sport through a dedicated workout and nutrition regimen.

“BiPro doesn’t taste like other proteins that I’ve tried,” Kasper said. “BiPro is just different. I actually enjoy drinking it and know that it’s better for me than every other protein supplement I used before.”

Kasper began the season ranked in the top 10, but has surged in her last three races. She finished third at a May race in Yokohama, Japan, second in Cagliari, Italy, and fourth in Leeds, Great Britain.

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blogs - Events - Whey Protein Information

BiPro Protein Water Nominated for Three World Dairy Innovation Awards

BiPro Protein Water was recently nominated for three World Dairy Innovation Awards, presented by FoodBev Media. The beverage was recognized as a finalist for Best Dairy Drink, Best Brand Extension and Best Functional Dairy Product. Food companies from more than 20 countries around the world entered their products for awards, but BiPro Protein Water stood out in multiple categories for its refreshing fruit flavors and impressive nutritional profile.

Introduced last year, BiPro Protein Water packs 20 grams of clean protein per bottle in just 90 calories, making it an ideal on-the-go nutrition solution. The product features natural ingredients, natural sweeteners and natural fruit flavors. With zero grams of fat, sugar or carbohydrate, BiPro Protein Water is an incredibly efficient way for athletes and health-conscious individuals to meet their health goals.

BiPro Protein Water is trusted by the world’s top athletes, from professional football and basketball players to long-distance runners and swimmers.

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BiPro Sponsors Aces Youth Sports Charity Event

BiPro was proud to sponsor Aces’ All-Star Evening at U.S. Bank Stadium. The charity event benefitted Aces, which stands for Athletes Committed to Educating Students, an organization that focuses on youth sports and education. Aces provides a project-based curriculum and learning experiences that bring together sports, math and social-emotional learning for low-income students in Minneapolis and St. Paul.

BiPro made a monetary donation to Aces and contributed to the event’s silent auction with a sizeable BiPro prize pack including BiPro Protein Water and BiPro protein powder. The night’s program was emceed by three journalists from WCCO, Mark Rosen, Ali Lucia and Reg Chapman. There were also numerous pro athletes from local football, hockey and soccer teams in attendance.

In all, the event raised tens of thousands of dollars for Aces so that the program can continue working to fulfill its mission of reducing the academic achievement gap in the Twin Cities. As a brand that cares about nutritional education, health and sports, BiPro was happy to contribute to the night’s festivities and help Aces build a better community. Click here to learn how you can help Aces.

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blogs - BiPro & Athletes - Health & Nutrition

How Protein Shakes Helped a Rugby Star on an All-Liquid Diet

Before she led the United States national team or became one of the world’s top rugby scorers, Victoria Folayan laid in a hospital bed. In August of 2015, the Boston native hyperextended her neck while playing rugby, underwent surgery and started an exhaustive 10-month rehab process.

“There was pinching on my spinal column,” Folayan said. “It took months of intense rehab and physical therapy to get back on the field.”

Following neck surgery, Folayan couldn’t eat solid food. On a restricted all-liquid diet, the rugby star began blending shakes to feed her body and keep her weight up while sidelined from play. That’s when she started using BiPro Whey Protein Isolate.

“My main source of nutrition was protein shakes. I needed to find a supplement that was good for me,” Folayan said. “I just loved the fact that I could put Unflavored BiPro in anything and it didn’t alter the taste. I was having anywhere from three to five shakes per day because I couldn’t swallow very well. BiPro was a lifesaver.”

The protein-packed shakes satisfied Folayan’s appetite and also gave her the right mix of nutrients to stay healthy.

“When I was drinking protein shakes after my surgery, I thought I would be really hungry all the time but I wasn’t. It was great having BiPro as a supplement because it was actually filling,” Folayan said.

About five months after surgery, Folayan got back in the gym. She focused on strength training exercises to help prepare her for an eventful summer of 2016, where she played for the United States’ national team. She’s now ranked eighth in the world all-time in tries.

Did the serious neck injury give Folayan second thoughts about playing the sport she loves? Don’t count on it.

“Rugby is awesome,” Folayan said. “It’s physical but I love it.”

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BiPro Partners with Edge Performance Systems

BiPro has partnered with Edge Performance Systems (EPS), a renowned strength and conditioning training center in Foxborough, Massachusetts. The partnership will exclusively bring BiPro’s clean protein to the impressive athletes that EPS works with, including professional football and hockey players.

"Edge Performance Systems strives to be the best in the business. We pride ourselves on surrounding our business and providing our clients with the elite training, equipment, performance technology, supplements and professionals in the fitness industry. BiPro has surpassed all of our expectations regarding the quality of the products, and the company behind the brand providing us with top of the line customer service and care. BiPro has been a huge asset in fueling our athletes with good clean quality protein that keeps them energized throughout their days. The protein waters and BioZzz have been highly used and liked among our athletes as well. Teaming up with BiPro was a no brainer and we are excited for our partnership’s future and continued success making BiPro a staple in our program." – Brian McDonough, EPS Owner/Strength & Conditioning Coach

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Train Like A Pro Runner

After spending the first few years of her professional career training for 5,000- and 10,000-meter races, Jordan Hasay is running her first marathon in Boston on April 17. As Hasay has increased her race distance to 26.2 miles, she’s changed her running routine and used BiPro Whey Protein Isolate every day to help her get stronger and recover from lengthy runs.

Since starting her marathon training, Hasay has won the 10 mile national championship and recorded the third-fastest half marathon time ever run by an American woman. Hasay’s rapid rise in long-distance races has been inspiring to see and shown firsthand how BiPro is the perfect protein for runners.

Read the stories linked below to learn more about Jordan Hasay’s workout routine:

Marathon Training
Find out how Hasay’s training has changed while preparing for a longer distance and see how many calories are in her marathon training diet.

Post-Run Workout Routine
Great runners do more than just run. After her runs, Hasay does five things to help her body recover and get stronger.

Altitude Training
Why does Hasay go to Park City, Utah, every spring for altitude training?

Read the stories linked below for even more information about Hasay, protein shakes and running. How do you use BiPro to help with your training? Tell us on Facebook, Twitter or Instagram!

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blogs - BiPro & Athletes - Health & Nutrition

5 Reasons Why Runners Use BiPro Whey Protein Isolate

When you hear the words “protein powder,” a bulky muscle shake probably comes to mind. But more and more runners are realizing that the right protein powder, like BiPro, can give them the power to finish races strong without bulking up. Here are five reasons why runners are choosing BiPro:

1. Recover quickly 

After a long run or a set of mile repeats, your legs probably feel like jelly. That’s because the muscles in your lower body have been working hard and are being broken down. Consuming protein is a great way to help your muscles recover, making you less sore and feeling stronger the next day.

2. Backed by research 

For years, studies have found that endurance athletes have greater dietary protein needs than the Recommended Dietary Allowance.

3. No sugar


Unlike sports drinks and many other protein shakes, all BiPro products contain one gram of sugar or less. 

4. Conquer altitude training 

Many serious runners undergo altitude training to increase their fitness but can lose weight while doing so, undermining their training. “BiPro is a huge component of my altitude training. Athletes tend to lose weight when they’re at altitude. I have three scoops of BiPro every day when I’m at altitude and have really seen a difference in my body.” – pro runner Jordan Hasay

5. Protein to go

BiPro Protein Water offers delicious flavors and is portable, allowing you to bring the bottle along for your workouts. One serving of the beverage packs 20 grams of protein, the equivalent to more than three eggs!

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blogs - Health & Nutrition

When’s The Best Time to Work Out?

Are you a morning person? Do you spring out of bed, greet the day, and head out for a run? Maybe you’re more of a night owl, waiting until after work or dinner to hit the gym. So, when is the best time of day to get in a workout? Unfortunately, there isn’t a clear-cut answer to that question. Both morning and evening workouts have their pros and cons.

For instance, working out first thing in the morning gets it off your daily to-do list early and will give you energy for the rest of the day. You can also wind down after your morning workout with a protein smoothie. Check out our recipes page for delicious and nutritious BiPro smoothie recipes. Pro tip: Before working out in the morning you’ll want to stretch out. Your whole body was just dormant for several hours, so you’re bound to be stiff. Loosen up before getting underway.

As for the afternoon and evening hours, some prefer to hold off on their workout until after work and then let loose! Exercising helps them to release tension and stress from the day. You’ll be more alert and more awake, and less likely to injure yourself. The evening lends itself well to a sweet treat. Try some berry freezer pops that are packed with Berry BiPro Protein Water for a nice recovery dessert. 

To get the most out of a nighttime workout, you should also consider using BioZzz. The unflavored alpha-lactalbumin whey protein contains the highest natural source of tryptophan available. Studies have shown that evening consumption of alpha-lactalbumin can improve sleep quality, morning alertness and mood under stress. 

Now, if you like to take your workout outside, remember that temperatures are the coolest at dawn and dusk, making it a more comfortable time of day than the middle of the afternoon.

Regardless of when you work out, the most important thing is to be consistent. Whey protein should certainly stay by your side for exercise recovery, morning, noon, or night!

blogs - Health & Nutrition - Recipes

Fresh Fruit and Vegetable Protein Recipes for Spring

Warm weather means fresh fruit and vegetables! But a typical fruit or veggie snack won’t give your body the protein it needs. The recipes below offer both: A BiPro protein boost and fresh produce to satisfy your hunger and feed your body the healthy way.

BERRY SALAD WITH STRAWBERRY YOGURT DRESSINGBerry Salad with Strawberry Yogurt Dressing: You’d be hard-pressed to find a healthy snack that tastes as great as berry fruit salad. This delicious dish gives you fruit’s health benefits with a sweet BiPro yogurt dressing for 10 grams of protein per serving.  

Hummus made with biPro

BiPro Hummus: The next time you’re watching T.V. and want a snack, don’t grab the potato chips. Instead, pick up some fresh carrots and celery to dip in this protein-packed hummus. 


Spinach Salad with Strawberry Poppy Seed Dressing: This fresh spinach salad is garnished with a protein-packed strawberry vinaigrette, berries and nuts. The dish is a good source of protein and an excellent source of fiber, vitamin A and vitamin C.

Looking for more healthy protein recipes? Check out our recipes page to see how you can add BiPro Whey Protein Isolate to your favorite snacks and drinks!

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Pro Triathlete Renée Tomlin’s Strength and Conditioning Routine

With the weather getting warmer, this time of year is great for being outside and going for a run, bike ride or swim. Renée Tomlin does all three of those outdoor exercises multiple times per week.

As a pro triathlete, Tomlin needs the strength to push through nearly a mile of swimming, 24.8 miles of biking and 6.2 miles of running in a row on race day. No, that’s not a typo! Those lengthy race distances are a big reason why she added BiPro to her workout routine last year; it’s helped her get stronger without bulking up. For Tomlin, stronger means recovering faster and optimizing the adaptation the workout offers physiologically.  

“If you’re a serious athlete and are training so much per day, your muscles are breaking down and your body needs something to restore them,” Tomlin said. “BiPro hasn’t bulked me up. It’s helped keep me strong.”

Aside from a run, bike or swim workout, Tomlin spends a lot of time stretching and doing strength training exercises to develop her core. Some of Tomlin’s moves include reps of overhead squats and lunges, high box step ups and side planks with a knee raise-to-chest movement. Her routine, developed by leaders within the Australian Institute of Sport, is dynamic and body-weight centralized. In addition, Tomlin also likes to work her abs for 10 minutes and then do myrtl exercises to help with flexibility, hip and glute strength.

Don’t know what myrtl exercises are? Check out a video from Runner’s World that demonstrates how to do them.

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Workout Recovery Snacks from Pro Triathlete Kirsten Kasper

Kirsten Kasper has had plenty to smile about lately. As one of last season’s breakout stars in triathlon, she won a world cup race and ended the year ranked No. 11 in the world.

Kasper’s surge in the rankings can be attributed to two things: 1) Greatly improving the cycling portion of her race and 2) Clean eating.

Over the last year, Kasper has recovered from workouts with BiPro Whey Protein Isolate and focused on her nutrition. Kasper worked with nutritionist Liz Fusco to come up with BiPro protein-packed snacks to have after a workout. Here are two of her favorites:

Peanut Butter Bites

Peanut Butter Bites

These bites are a great on-the-go protein snack! Kasper brings a few with her to the gym to eat between back-to-back workouts.

“That way I have some sustenance between sessions,” Kasper said. “BiPro has really become a huge part of my diet.”

1 cup creamy peanut butter

2 ½ cups crispy rice cereal

½ cup honey

½ cup brown sugar

2 scoops French vanilla BiPro ELITE Whey Protein Isolate

1. Combine all ingredients and mix in a bowl until smooth.

2. Form into 1 inch balls

3. Refrigerate and enjoy!

Raspberry Mango Smoothie

Raspberry smoothie

When Kasper is done with a day of workouts, she loves to cool down and recover with a protein-packed raspberry smoothie. This smoothie not only has BiPro for muscle health, but also multiple servings of fruit that make it healthy and taste great!

1 cup mango

½ cup raspberries

1 tbsp almond butter

1 scoop French vanilla BiPro

1 cup water

1. Combine all ingredients in blender

2. Blend and enjoy!

Want to see more workout recovery snacks? Check out our protein recipe page.

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BiPro and Larry Nance Jr. Partner for Exercise and Nutrition Clinic

In early March, BiPro partnered with Larry Nance Jr. to run children through an exercise and nutrition clinic at the Boys & Girls Club of Venice.  Nance kicked off the event with a speech to the 50 kids in attendance. An avid BiPro user, Nance spoke about how important proper nutrition has been to his development as a professional basketball player and then answered questions.

After that, Nance and the young athletes gathered on the court. He ran the children through a defense drill where they slid side to side in the direction that he pointed, keeping their arms wide to simulate a defensive stance. From there, Nance and the kids played a fun shooting competition game called knockout.

Once the event wrapped up, Nance was interviewed by several reporters in attendance. He spoke about his playing career, the importance of educating young athletes about nutrition and explained why he uses BiPro after practices and workouts.

“After a long practice, after a game, I always mix up my protein drink. I like the strawberry myself, so I mix that up and it helps me recover. It helps me feel more fresh for the next day,” Nance told ESPN Los Angeles.

“The earlier you can get on taking care of yourself and getting the right nourishment and protein to build muscles, stay strong and all that good stuff, the better it’s going to be,” Nance told Slam Magazine.

In conjunction with the event, BiPro made a monetary donation to the Boys & Girls Club of Venice. The funds will be used to purchase new playground equipment on the club’s wish list.

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