By Previnex®
At Previnex, we’re big believers in consistency over perfection: fueling your body well, most days, in a way that supports your goals and your life.
That’s why we love partnering with creators like Jennifer Fisher of The Fit Fork. She’s a runner, fitness athlete, and longtime recipe developer known for better-for-you treats that don’t taste like a compromise.
Here’s Jennifer in her own words on fueling, protein baking, and how she uses Nourify® PLUS in her routine.
As a runner and fitness athlete, what does “fueling well” look like for you in a normal week?
I tell people that I “eat to fuel my goals,” and that’s not an aesthetic thing at all. It’s a mindset to feed my body what it needs, when it needs it, for what I have on my figurative plate.
Since I love all things fitness (running, obstacle course racing, hybrid fitness, CrossFit, straight-up weight-lifting, yoga, etc.), my dietary patterns will shift based on what I have on my schedule. An ultra-distance obstacle race needs different fuel to perform and recover than a much shorter, but intense fitness competition.
My “base” is 33-33-33, meaning 33% of my daily calorie intake comes from each protein, fat, and carbs. If I’m heading into a more endurance thing, the carbohydrates would be going up—usually sparing the protein but dipping into my fat.
It’s really not a science with me (meaning I don’t track that often). I go by years of experience with nutrition and how my body is feeling and responding.
Also, when I “eat to fuel my goals,” I’m talking about my social/pleasure/relaxing goals too. I’m not going to deprive myself of a great meal, dessert, or food experience outside my normal pattern now and then. I don’t endorse calling it a “cheat meal” either. It’s just balance, enjoying life, and knowing how your body works.
I’m also big on hydration, and I do use supplements like creatine, protein powder, and joint supplements to fill in any gaps.
When developing a treat-style recipe, what are your must-haves to keep it satisfying while still supporting your nutrition goals?
One of my favorite categories on my website of 14 years, TheFitFork.com, is better-for-you treats. I do have quite a sweet tooth and have taught myself how to make delicious, dessert-y recipes.
High protein, lower sugar cheesecakes, mug muffins, granola, cookies, brownies, fruit desserts—you name it, I’ve made it.
Not all of my treat-style recipes use protein powder, but so many do. I like to balance the sweet with some more sustaining nutrition. I like to see a dessert or snack have at least 10–12g protein, even more if I can make it happen.
Thankfully, my body is dairy-friendly, because pairing protein powder with cottage cheese or Greek yogurt is a powerhouse pair-up for me, resulting in much higher protein counts.
What made you choose Nourify® PLUS as the protein for your recipes, and what do you personally notice most when using it?
Although I am not a vegetarian (although I do like vegetables, haha!), I like to use plant-based protein powders in my recipes for two main reasons. First, they are easier to digest for me. Second, my recipes fit a wider audience with varied dietary preferences and needs.
What I like about Nourify® PLUS Protein Powder is that it is more balanced with protein, carbs, and fat and also upgraded with important micronutrients, probiotics, digestive enzymes, and more to help fuel your health.
It’s like I get my treat, I get protein, and I get some extras to fill in what I might have missed in my busy day.
Also, it’s just great knowing that I have a canister or two in the pantry. On my busiest days when I haven’t hit up the store and I’m out of ingredients to cook up a protein-rich meal, I do have a quality protein that is versatile.
And yes, I obviously think protein powder is versatile. It’s not just something to shake up.
Is there a common myth you’d love to bust about “healthy desserts” or protein baking?
I think many would think that it’s going to taste gritty, grainy, or weird. Of course, it can be—but it can also be insanely delicious and satisfying and hit all the right craving buttons (all while supporting your health—win-win).
Much of creating a new recipe with protein powder (as well as flour and sugar alternatives) for the first time is trial and error. Man, I’ve had some flops. But over time you find your favorite products and get the hang of it.
For those who don’t love baking, there are still easy ways to win at bumping up your protein in treats. Just using protein powder in smoothie bowls, blending with cottage cheese or Greek yogurt for a mousse or dip, mixing with cream cheese for a frosting—I could go on and on—are a no-brainer.
If you could give one piece of advice to someone struggling to hit their daily protein goal, what would it be?
Don’t think of protein as something you “catch up on” at the end of the day. Build it into every meal and snack from the start. By the end of the day, you’ll be golden.
I hit protein goals by making it the anchor of my plate or recipe first, then add the fun extras around it.
Any other questions you’d love to answer that we didn’t ask?
I’m a mom of three grown boys all in their 20s and have been married to a really cool guy for 35 years. He’s pretty athletic and active too, and happily eats all my creations—even the ones that are flops. True love, haha!
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Instagram: https://www.instagram.com/thefitfork/
