Here's how to put everything together into smart, everyday habits.

Protein timing:

• Eat protein before your workout — absorption is higher going in than recovering after
• Skip sports drinks — even "no sugar" versions often contain hidden sugars. Stick to water.

Choosing the best fish:

• Cold water = better quality fish (always)
• Best US sources: Cape Cod, New England, Alaska, Washington State
• Worst sources: Caribbean and warm tropical waters
• Low fat fish: sea bass, snapper, striped bass
• High fat fish (healthy omega-3s): salmon, tuna, mackerel, sardines

Keeping your diet balanced:
Eating lots of protein is great, but don't forget fiber. Fiber keeps your gut healthy, helps you absorb nutrients, and supports postbiotic production — chemical compounds your body needs but can only make through a healthy gut.

The big picture: Protein, fiber, and good fats all need to work together. No single nutrient does the job alone.