eNRG performance

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eNRG performance

Performance Center providing sports nutrition, physiological testing, and endurance coaching services.

Providing performance nutrition coaching, physiological and biomarker testing, and endurance coaching services to fitness enthusiasts and athletes all around the world.

11/14/2025

Asian Lettuce Wraps Recipe

These Asian Lettuce Wraps are a simple yet flavorful meal that comes together in no time, making them perfect for busy weeknights. Made with lean ground beef, crisp bell peppers, shredded carrots, and a savory blend of garlic, ginger, and sauce, each bite is bursting with fresh, vibrant flavor. High in protein and packed with wholesome ingredients, these wraps are a light and satisfying way to enjoy a nutritious, homemade meal without any fuss.

Ingredients:

1 pound ground beef (or ground chicken)
1 bell pepper, chopped
2 carrots, peeled and chopped
2 garlic cloves, minced
2 tsp ground ginger root
1/4 cup coconut sugar or maple syrup
1/4 cup soy sauce or tamari
2 tsp rice vinegar
1 tbsp toasted sesame oil
1 tbsp garlic chili sauce
2 tsp cornstarch
salt and pepper to taste
3-4 green onions, chopped
1/4 cashews
butter lettuce or romaine lettuce

Instructions:

In a large skillet, add ground beef, bell pepper and carrots. Over medium heat, brown the ground beef and drain the fat from the skillet once the ground beef is cooked.
Add garlic and ground ginger root to the pan and continue to cook until the bell peppers and carrots are soft.
In a small bowl, combine coconut sugar, soy sauce, rice vinegar, sesame oil, garlic chili sauce and cornstarch. Whisk together.
Pour the coconut sugar mixture into the pan and stir to mix well. Heat for several minutes until the sauce starts to thicken slightly. Add salt and pepper to taste and mix well.
Divide ground beef mixture into lettuce leaves and top with green onions and cashews.
Enjoy!

11/11/2025

Alcohol and Testosterone

Tis the season for many things, including social events where you may find yourself partaking in more chances to consume alcoholic beverages. Most of us are aware that alcohol is a common part of social culture and relaxation but when it comes to male hormone health (I’m talking about testosterone!), alcohol could be a hidden saboteur.

It doesn’t matter if it’s a glass of wine in the evenings or putting a few six packs away while watching sports, alcohol disrupts the very processes that support muscle growth, energy, libido and long-term health and longevity.

Let’s get a bit deeper in terms of what is actually happening...

Read more here: https://www.enrgperformance.com/blog/alcohol-and-testosterone

11/07/2025

Chicken Tortilla Soup Recipe

This Chicken Tortilla Soup is a simple, balanced, and nutritious meal that’s perfect for any day of the week. Made with tender chicken breast, hearty black beans, sweet corn, and flavorful tomatoes, it comes together easily in one pot for a wholesome and satisfying dish. Packed with lean protein, fiber, and vitamins, this soup delivers comfort and nourishment in every spoonful. Top it with crispy tortilla strips, avocado, and a squeeze of lime for a fresh and flavorful finish.

Ingredients

Soup
2 tbsp extra virgin olive oil
1 yellow onion, chopped
3-4 garlic cloves, minced
1 jalapeno pepper, seeded and chopped
32 oz chicken broth
28 oz can crushed tomatoes
15 oz can black beans, drained and rinsed
3/4 cup frozen corn
1 lb chicken breast
1 tbsp chili powder
1 1/2 tsp ground cumin
1 tsp salt
1/2 tsp ground black pepper

Optional Toppings
shredded monterey jack cheese
chopped avocado
fresh cilantro
tortilla strips

Instructions

In a large saucepan, heat olive oil over medium heat. Add chopped onion, garlic and jalapeno and saute until soft.
Add chicken broth, tomatoes, black beans, corn, chicken and spices. Bring to a boil and simmer for 20 minutes or until the chicken is cooked through.
Remove the chicken breasts from the pot and shred with two forks. Once the chicken is shredded, return it to the saucepan and mix well.
Serve soup in a bowl and top with any optional toppings.
Enjoy!

11/04/2025

The Role of Hormones in Body Recomposition

I’m sure you are in the same boat as I am - wondering why your body is gaining fat as you get older. I mean, you eat “well” and exercise “enough”, right?

What gives?

As you near the fourth decade of life and beyond, you start to notice subtle changes in your body. Perhaps it is a bit of weight gain but what I normally see with my clients is that stubborn fat around the mid-section seems to become more, let’s say “mature”. And in case you didn’t know, that’s not the area where you want more fat to be stored as it can have a tremendous negative impact on health.

So, what can you do? Glad you asked because we are going to learn about body recomposition. This is where you reduce your body fat while either increase muscle mass or at the very least, maintaining it...

Read more here: https://www.enrgperformance.com/blog/the-role-of-hormones-in-body-recomposition

10/31/2025

Cottage Cheese Flatbread Recipe

This Cottage Cheese Flatbread is a deliciously simple, high-protein recipe that brings both flavor and nutrition to the table. Made with fat-free cottage cheese and egg, it’s packed with lean protein to help keep you full and energized, while turmeric and oregano add a boost of antioxidants and anti-inflammatory benefits. Garlic powder enhances the savory flavor, making this flatbread perfect for wraps, pizzas, or as a wholesome side. Light, nourishing, and easy to make, it’s a smart and satisfying alternative to traditional breads.

Ingredients

1 cup fat-free cottage cheese
2 eggs
1 tsp turmeric
1/2 tsp garlic powder
1/4 tsp salt
1/2 tsp oregano

Instructions

Preheat oven to 350°F. Line a baking sheet with parchment paper and spray parchment paper lightly with oil.
Add the cottage cheese, eggs, turmeric, garlic powder and salt to a high speed blender and blend until smooth.
Pour the mixture onto the parchment paper in your preferred shape such as rectangle or circle and sprinkle with the oregano.
Bake at 350°F for about 30 minutes or until the top becomes a golden brown.
Let cool completely and cut into desired size for sandwiches or wraps.

10/28/2025

What is Meal Sequencing?

There you are, eating your dinner and all of a sudden you think, “what should I eat first?”. I mean really, have you ever thought this before? Is it even important?

Turns out, it is. Recent research has been giving us a good look into what meal sequencing is and why it may be important to put on your “to-do” list.

If you haven’t heard of meal sequencing yet, it is simply the order in which you eat the components of your meal (the carbs, protein and fat). Your goal is to optimize blood sugar control which can lead to better hormone firing patterns, digestion and satiety.

Blood sugar optimization shouldn’t be a new topic for you if you have been around eNRG Performance for a while. That is the basis of my Metabolic Efficiency Training concept.

Here’s where it gets good - emerging research shows that the order in which foods are consumed can significantly influence post-meal glucose and insulin responses, leading to better hormone firing patterns.

When you eat more processed, refined carbohydrates at a meal first, your blood sugar can spike quickly. This spike triggers a surge in insulin that is released from the pancreas...

Read more here: https://www.enrgperformance.com/blog/what-is-meal-sequencing

Meal Sequencing
Metabolic Efficiency Training
Blood Sugar Control
Performance Nutrition

10/24/2025

Stress-Busting Ashwagandha & Cacao Smoothie

Ingredients:

1 ripe banana, frozen

1 cup milk or unsweetened soy milk

1-2 tablespoons unsweetened cacao powder

1/2 - 1 teaspoon ashwagandha powder

1 tablespoon almond butter

1/2 teaspoon vanilla extract

Pinch of sea salt

1 tsp maple syrup

1 Tbsp chia seeds

Instructions:

Combine ingredients: Add all ingredients to your blender.

Blend until smooth: Secure the lid on your blender and blend on high speed until the mixture is completely smooth and creamy. If it's too thick, add a splash more milk. If you prefer it thicker, add a few ice cubes.

Taste and adjust: Taste the smoothie and adjust sweetness or cacao intensity as desired. You can add more cacao for a deeper chocolate flavor, or a touch more sweetener if you like it sweeter.

Serve immediately: Pour into a glass and enjoy your stress-busting smoothie!

Tips for Success:

Freeze your banana in advance: This is key for a thick, cold, and creamy smoothie without needing too much ice. Peel and slice your banana before freezing for easier blending.

Adjust ashwagandha dosage: Start with a lower dose of ashwagandha if you're new to it, and gradually increase as your body adjusts and you learn what works best for you.

Quality ingredients: Choose high-quality ashwagandha powder and unsweetened cacao powder for the best flavor and benefits.

10/21/2025

Leveraging Adaptogens and Nutrition to Improve Resilience

You know the feeling. The weights feel heavier, the runs feel longer and the motivation that once fueled you is flickering. But the very stress that forges you into a stronger athlete can also be the one that breaks you down. This isn't just about feeling tired; it's the deep, bone-weary exhaustion of burnout, where both your body and mind are screaming for a break.

But what if you could train your body to handle stress better? What if you could build a stronger defense against the physiological and psychological demands of intense training?

This is where strategic nutritional support, including a powerful class of herbs known as adaptogens, comes in. It’s time to look beyond just protein and carbs and start building true stress resilience from the inside out...

Read more here: https://www.enrgperformance.com/blog/leveraging-adaptogens-and-nutrition-to-improve-resilience

10/17/2025

No Added Sugar Apple Butter Recipe

This No Sugar Added Apple Butter is a naturally sweet and wholesome spread that captures all the cozy flavors of fall. Made simply with sweet, ripe apples simmered slowly with warm spices like cinnamon, cloves, and allspice, and a touch of vanilla for depth, this recipe delivers rich flavor without any added sugar. It’s a perfect way to enjoy the natural sweetness of apples while avoiding processed ingredients — delicious on toast, stirred into oatmeal, or spooned over yogurt for a healthy, comforting treat.

Ingredients

5 lbs of apples, a sweet variety works well (about 7)
2 tsp cinnamon
1/2 tsp vanilla extract
1/4 tsp ground cloves
1/4 tsp allspice
1/4 C water
pinch of sea salt

Instructions

Core and roughly chop all the apples and place them in a large Crockpot or slow-cooker.
Add water, vanilla and spices. Stir to mix. Cover and cook 5-6 hours on low.
After cooking 5-6 hours, turn the slow cooker off and use an immersion blender to puree the apples until smooth. Alternatively, you can place small amounts in a blender and blend in batches, returning them to the crockpot once pureed.
After pureeing, turn the crockpot on to high and cook for 1-2 hours uncovered to thicken the apples to desired consistency.
After the apples are thickened, allow to cool and transfer to jars for storage.
Enjoy!

10/14/2025

Sugar Cravings and Hormones

You are going about your day and then literally out of nowhere, you want a Snickers bar, or Reese’s peanut butter cup, or any other sweet treat that you desire.

What do you do?

Do you eat it? I’m sure you do sometimes. I know I cave to my cravings from time to time.

But then you eat your sweet treat and are left thinking, “why did I do that?”.

Here’s the thing. It’s not you, it’s YOUR HORMONES!

Most of us experience sugar cravings at some point and while occasional cravings are normal, frequent or uncontrollable sugar cravings can signal deeper issues with your metabolism, hormones and nutrition.

Sugar cravings often stem from how the brain and body regulate energy and reward:

Read more here: https://www.enrgperformance.com/blog/sugar-cravings-and-hormones

10/10/2025

Pumpkin Pie Protein Bars

These Pumpkin Pie Protein Bars deliver all the warm, comforting flavors of pumpkin pie in a wholesome, protein-packed snack. Made with creamy pumpkin purée, plain Greek yogurt, and natural peanut butter, they provide a perfect balance of protein and healthy fats to keep you satisfied. The addition of chocolate protein powder and dark chocolate chips adds a rich, indulgent flavor while supporting muscle recovery, and walnuts contribute heart-healthy omega-3 fats and a satisfying crunch. Infused with aromatic spices like cinnamon and pumpkin pie spice, these bars are a nourishing and delicious way to enjoy the taste of fall while also supporting your daily nutrition.

Ingredients:

1 15 oz can pumpkin puree
1/2 C plain greek yogurt
1/2 C natural peanut butter or almond butter
32 grams chocolate whey protein powder
1/4 C coconut sugar
2 tbsp coconut flour
1 tsp pumpkin pie spice
1/2 tsp ground cinnamon
1/4 C dark chocolate chips
1/4 C chopped walnuts

Instructions:

Preheat oven to 350°F and line an 8x8 pan with parchment paper.
In a medium bowl, mix together all ingredients until well blended.
Pour the pumpkin mix into the prepared pan and spread evenly.
Bake for 30 - 35 minutes or until edges start to brown slightly.
Let the bars cool and cut into 12 pieces.
Enjoy.

Address

Littleton, CO

Telephone

+13032427955

Website

http://www.enrgperformance.com/

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Our Story

eNRG Performance was started by Bob Seebohar, an out of the box Sport Dietitian, Exercise Physiologist, and Endurance Coach. Bob has formed a team of Registered Dietitians and expert endurance coaches to help serve the needs of active individuals and athletes. We are located in the beautiful foothills of Colorado!