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Tips to Overcome Fatigue During a Workout

The benefits of regular exercise are almost incalculable. Those who partake in regular exercise can maintain a healthy weight while significantly reducing their risk of illness, heart disease, and diabetes. Exercise also has this weird trait. While exercise can make some people feel more energetic, others may find they battle fatigue during their workouts. Muscle fatigue is a normal side effect of exercise. For those finding it difficult to get through their workout, here are a few tips to overcome fatigue. 

Eat a healthy, balanced diet.

Start your fatigue-free journey by examining what you eat. A well-balanced diet consists of proteins, fruits, vegetables, and carbohydrates. People working out to lose weight may find combining their exercise routine with a diet low in carbohydrates can help them attain their weight goals, but there is a catch. If you are getting fatigued, you really should increase your carbohydrate intake. Doing this will help your muscles maintain glycogen levels, which are depleted during exercise. Low glycogen levels lead to fatigue. 

Eat before and after a workout.

If you are an early riser who exercises before you eat, you may quickly develop muscle fatigue. That empty stomach also means your body is starving for energy after a good night’s sleep. Eat a light meal or snack roughly two hours before a workout and then eat again within one hour after.

Stay hydrated.

As you exercise, you lose water and nutrients. You will want to drink water regularly to replace what you are losing through sweat. Muscles that do not receive hydration during a workout are easily susceptible to fatigue. 

Use proper form.

Take care when performing your exercises. Using incorrect form can lead to muscle fatigue and, even worse, injury. If you are having difficulty adhering to proper form, it may be that you have maxed out on your capacity. Try reducing the duration and weight included in your exercise. As you perform exercises more frequently, you will find you can add more weight and time as you maintain form. 

Give your body time to recover.

This means the time between sets of reps as well as the time between exercise days. A fatigued body needs time to recover. As we get older, recovery time increases. Take care of your body, and it will take care of you. 

Fatigue is a formidable foe, but following these few tips will help you kick fatigue to the door. 

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How Protein Powders Help Build Muscle

Are you finding yourself on a quest to build muscle safely? Wouldn’t it be nice if something came along that would help you in this department? Thankfully, there already is, and that miracle antidote is called protein powder. In this article, we are going to look at how protein powders help build muscle. 

First, we need to understand one thing. Protein powder by itself will not help you build muscle. To build muscle effectively, there needs to be some sweat involved. As the saying goes, “no pain, no gain.” What protein powder is very effective at is acting as a partner in helping you build muscle. 


Protein powder can contribute to building muscle when combined with other factors such as a well-balanced diet and plenty of exercise. If your goal is to bulk up and gain muscle, you will want to increase your daily intake of protein. Protein is the building block of muscle. Without protein, our bodies cannot compose cells, tissues, or organs. Eat consistently and make sure every meal contains a complete protein source to ensure you obtain the nutrients required to gain muscle. In saying that, not everyone has the time or knowledge to prepare such protein-packed diets. This is where protein powders come in to save the day.

Next, hit the gym. If you are reading this article, the gym is likely a fixture in your life. But if not, the gym should be a consideration of yours. At the very least, you should be partaking in some form of at-home exercise. There are literally hundreds of exercises to choose from. Whichever you choose, focus on progressive overload. With each workout, you should increase the demands on your body. Be that increased quantity of reps, longer periods of exercise, or increased resistance, the goal is to increase. This causes a pivotal event to occur. Rather than allowing your body to get used to a standard exercise regimen, you will create micro-tears in your muscle. And this is where protein powder plays a key role. Consuming protein powders ups the proteins in your body and, you guessed it, leads to repairing those micro-tears by adding more muscle mass. 

Compact and Convenient

There is no doubt that the most convenient way to get much needed protein into your diet is through protein powders. Before choosing the one that is right for you, check the label. Consider the protein’s source. The two most popular are whey and vegetable. Next, look at the complete ingredients. Make sure it doesn’t contain filler, and if you see some ingredients you do not recognize, look them up. After all, it’s important to know what you are putting into your body. 

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6 Tips to Boost Energy Levels

Feeling tired and can’t seem to make it through the day? Let’s cut to the chase. Get enough sleep! Most people need between seven to nine hours of sleep per night to feel their best throughout the day. That sounds easy, doesn’t it? Most of us find that easier to say than do. There is some good news, however. Here are six tips to boost energy levels right now!

Get hydrated

Be honest. You likely do not drink enough water. Many of us walk around daily in a state of dehydration and don’t even know it. Being dehydrated can lead you to feeling tired and sluggish. Fortunately, almost any beverage can count towards your daily intake (except alcohol). Try to consume as much plain water as you can. Not a huge fan of water? Try mixing it up with juice or tea. Avoid sugary soda, though, as the high intake of sugar will lead to a crash a few hours later. 

Choose coffee

That quick jolt of liquid caffeine is a definite perk up. Drink 8 to 12 ounces of coffee when you are after a quick shot of energy. Be mindful of timing, however. Consuming coffee too late in the day can interfere with sleep. Coffee, not your thing? Try our RoastOne Coffee infused protein. A great tasting protein mix that provides the energy and focus you need to fuel your day!

Snack on carbs AND protein

Your body’s main source of energy comes from the calories you consume. If you are feeling sluggish, it’s a good indication you need to fuel up. DO NOT head to the vending machine at work or grab a sugary snack at home. Try a healthier combo of a carb and a protein—something like an apple and string cheese. Perhaps a cracker with nut butter. Of course, there’s always the option of a good ole’ protein bar. 

Do a few laps

Nothing gets the blood flowing and shakes off the cobwebs like a walk. Walking is an automatic source of energy that gets the circulation going and keeps your muscles active. Though walking outside in fresh air is considered the best, if you are in an office environment, you do not have to feel left out. Take a trip to the water cooler, log a lap or two around the department cubicles, or take a trip up and down a flight of stairs. Whatever you can do to get up and move a little, make sure you do it regularly throughout the day. 

Take a whiff of something refreshing

Whether at home or in the office, indoor air can get – stale. This does not play well with your ability to resist nodding off. Perk up fast by diffusing essential oils. Eucalyptus and citrus oils are perfect for refreshing a tired body and mind. 


If you are looking for a daily boost that tastes good and acts fast, then try our Obsessed Nutrition Activate. These delicious gummies are great for energetic focus whether gaming, working, or studying.

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How Do Fat Burners Work

You have probably heard of fat burners. Those magical little pills that are supposed to melt fat off your body faster than ice cream from a cone on a hot summer day. They are not exactly magic, but they can be a great supplement. They can, in fact, aid in helping burn fat, but they will not entirely replace a healthy diet and a solid exercise plan. 

But when added as a component of a solid plan to lose weight, fat burners can play a very beneficial role. Here is an overview of what fat burners can and cannot do and how they work. 

What are fat burners?

Fat burners are kind of the scope on a hunting rifle except in this case you are hunting for fat cells. Taking this scenario a step further, your diet is your rifle, and your exercise regimen is your ammunition. Fat burners help you aim better and target fat much more effectively. 

In more technical terms as explained in the journal Obesity Reviews, fat burners are “nutrition supplements that are claimed to acutely increase fat metabolism or energy expenditure, impair fat absorption, increase weight loss, increase fat oxidation during exercise, or somehow cause long-term adaptations that promote fat metabolism.”

How do fat burners work?

Fat burners are made with ingredients that are meant to stimulate hormonal reactions in the body. As this occurs, your body will begin to break down fat and use it as a fuel source. 

Most fat burners contain caffeine, which is an active participant in helping you lose weight. Caffeine boosts your metabolism, helping the body use fat for fuel. Caffeine also provides the energy that is beneficial during exercise and other calorie-burning activities. After you consume caffeine, it accelerates the breakdown of fatty acids stored in adipose tissue (in layman’s terms – belly fat). After these fatty acids are broken down, they enter the bloodstream, and your body uses them to create energy. 

Word of caution: Do not think consuming caffeine or using fat burners containing caffeine is a magic bullet for weight loss. Fat burners do a number of things well. They help boost energy, curb your appetite, promote fat use as energy, and increase your metabolism. HOWEVER  – none of that can overcome a diet of fatty junk food.

Cut the junk food from your diet and focus on healthy fruits and vegetables. Once you have established healthy eating habits, then introduce fat burners as a supplement. Set reasonable expectations. Fat burners will not magically burn off 10 pounds per week. Remember this. The recommended rate of fat loss is 1-3 pounds per week. You do not want to lose weight too quickly as you are also losing lean muscle in the process. 

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7 Tips to Strengthen Your Immune System

As we have worked our way through the COVID pandemic, one thing has become abundantly clear. We need strong immune systems to remain healthy. Washing your hands can significantly help reduce the spread of germs, but where the rubber hits the road is in your immune system. Follow these tips to protect yourself and make certain your immune system performs at its peak.

1.     Drink fluids

Consuming enough fluids supports all of your body’s systems, including your immune system. If you find drinking water difficult, challenge yourself to make it a daily habit. Keep a bottle near you and make a concerted effort to drink regularly. Bring up your fluid consumption by adding soups and broths to your menu. Herbal teas are also a great addition to your diet. Whatever you do, limit sugary drinks as drinks with high sugar content can weaken your immune system.  

2.     Avoid simple sugars

Limit your intake of desserts and treats. However, there is more to sugar than your sweet tooth. White-flour and refined-grains can turn into sugar during the digestive process. Studies show that refined sugars can suppress your immune system. 

3.     Eat protein

Proteins are the building blocks of many parts of your body, including your immune system. Add both lean animal proteins as well as plant-based proteins to your diet. These include snack items such as legumes, nuts, and seeds. 

4.     Add colorful fruits and vegetables

The brighter the colors, the better! Leafy greens like kale, collards, and spinach are excellent choices. Other vegetables to include would be broccoli, cauliflower, peppers, sweet potatoes, and squashes. Take your pick of fruits; they are all good. Fruits and vegetables are high in vitamins C and A and phytonutrients that support a healthy immune system.  

5.     Get sufficient sleep

Sleep is the number one activity that can restore and heal the body. Neglect sleep and getting optimal immune efficiency is next to impossible. Aim for 7-8 hours of sleep per night. Additionally, you may want to consider adding relaxation and breathing techniques to help relieve stress.  

6.     Exercise regularly

Thirty to forty-minute exercise regimens help boost your immune system. Be careful not to overexert yourself when you feel rundown. Pushing yourself will have a negative impact on your immune system. 

7.     Add supplements

Supplements are a great way to boost your immune system. We have several options to help with this. 

Immuneone– Helps you maximize your health and support your wellness effort with a stronger immune system while being non-GMO, gluten-free, and lactose-free.

Vitality Powder – Made with antioxidants and vitamins to improve the immune system, and fights infection and cell damage.

Probiotic X – Strengthens the gut by limiting the bad bacteria and regulating inflammation. A healthy gut makes for a healthy immune system.

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