Paul Salter, MS, RD

Background

Paul Salter, MS, RD, CSCS, received his BS in dietetics from the University of Maryland and his MS in exercise and nutrition science from the University of Tampa. Also known as The Nutrition Tactician, he has worked with elite youth, collegiate, professional, and Olympic athletes.

Salter is a firm believer that nutrition plays an integral role in maximizing health, body composition, and performance. Standing a mere 5-foot-3 entering his junior year of high school, Paul tried every "get big" training program and method he could think of to keep up with his bigger, stronger peers. He found that nutrition had a major impact on his performance and has since been heavily involved in both bodybuilding and powerlifting.

Before joining Bodybuilding.com, Salter was a sports dietitian for IMG Academy, a boarding school for youth elite athletes and home to multiple professional and Olympic training programs. He has had the opportunity to work with Olympic gold medalists and professional athletes across all major sports.

Today, his passion is providing individuals with the tools and knowledge necessary to reach their respective goals, and to do so in a way that is easy to understand and simple to implement. Salter also works as a nutrition consultant for Renaissance Periodization.

Be sure to follow him on social media for nutrition education, tips, and more to become your best self!

Competitive Background

  • First place, Men's Bodybuilding Lightweight Novice Division and Overall Novice Champion, NGA Annapolis Cup
  • Third place, Men's Bodybuilding Lightweight Open Division, NPC East Coast Classic
  • Second place, Men's 83-kg class Sunshine State Games Powerlifting Meet (1134 lbs. total)

Links

Articles

  • 4 Super-Quick, Energy-Packed, Pre-Workout Food Combos!

    No matter your goal, your workout won't go anywhere without proper nutrition. Dymatize athlete and NPC competitor Mike Hildebrandt and I offer four super-fast, super-easy food combos to maximize every workout!

  • Updated Nutrition Labels Help Consumers Make Better Choices

    Several months ago, the FDA nutrition label required on every packaged food product got its first makeover in 20-plus years. Check out its bigger, bolder, and smarter physique!

  • The Truth About Your Post-Workout Carbfest

    Nothing like some well-earned carbs after a workout, right? Pretzels, cookies, a cold soda: You need them all right now to kick-start recovery ... right? Alas, it's not that simple.

  • 4 Strategies To Boost Your Metabolism!

    The wrong kinds of training and nutrition strategies can slow your metabolism. Here's how to shift it into high gear!

  • Retain Muscle Mass As You Age

    One natural consequence of aging is the slow-but-sure loss of muscle mass. You can't stop aging, but you can slow it down a bit by making this one simple change in your diet.

  • It's Your Cheat Meal, So Cheat Already!

    You've got one chance every week to really load up on calories, so don't be shy. Once a week, your path to bulking up should lead you to all kinds of tasty items you don't even dare glance at the rest of the week.

  • Is It Time To Stop Dieting?

    If you feel as if you've been "dieting" for years with little to show for your efforts, this article is for you!

  • 5 Foods That Will Crush Your Hunger

    Hunger got the best of you? Add these healthy foods to your diet to keep your appetite in check!

  • What Are Good Carbs?

    Not all carbs are created equal, but most have a time and a place in your diet. Learn the difference!

  • 3 Reasons You Always Feel Hungry

    If your stomach starts yelling at you as soon as you finish a meal, you may be making one or more of these common nutrition mistakes!

  • The 5 Most Popular Diets: What's Good, What's Bad?

    These days, it seems like there's a new diet for every letter of the alphabet. We pulled five of the most popular ones out of the mix to give you the pros and cons—and the bottom line—for each!

  • Use Carbs To Fuel Your CrossFit Workouts

    If you're a CrossFit athlete looking to improve performance, you should consider banishing "low-carb" from your vocab. Here's why!

  • Reasons Women Should Eat More Fat

    There are some real differences between the sexes when it comes to energy sources: Women's bodies prefer fats, and men's like carbs. Improve your performance and physique by eating more of this delicious macro!

  • Is "Calories In, Calories Out": A Weight-Loss Myth Or The Truth?

    There's more to weight loss than the old adage "Eat less, move more." Learn the ins and outs of weight management so you're better prepared to create and stick to a successful plan!

  • Tamer Started With Small Steps, Then Stepped On Stage!

    Tamer got fed up with being overweight and feeling low all the time. He took action one workout at a time, then turned things up and got serious about competition!

  • 3 Post-Workout Nutrition Rules You Can Probably Break

    There's a never-ending list of post-workout rules regarding what you need to eat and when you need to eat it. But sometimes, breaking these rules might work out better for you.

  • Doing Two-A-Days? Here's How To Bump Up Your Nutrition

    When you're training twice a day, you need to be smart about what you eat and when you eat (and drink) it. Learn how to fuel your body to crush both workouts!

  • How To Train For Fat Loss First Thing In The Morning!

    Stop skipping breakfast in hopes of enhancing fat loss before your morning workout. Use these two pre-workout meal strategies to lose weight the right way!

  • Ask The Nutrition Tactician: Should I Eat Before Bed?

    A late-night snack can help you build muscle while you sleep. Just make sure it's the right kind of snack.

  • How To Crush Your Workouts On A Ketogenic Diet

    Plenty of people find that cutting out carbs feels fine...until the reps begin to pile up. Learn how to fuel up while keeping keto, so you can continue to crush your workouts!

  • The Priority Pyramid Of Ketogenic Dieting

    If going ketogenic is in your future, you need a plan. Here's the food pyramid that will help you survive—and thrive—on a keto diet!

  • The 4 Obstacles Every Dieter Must Overcome To Succeed

    How you handle obstacles during the first few weeks of a diet can often determine whether you succeed or fail. If you know what to expect, you won't be blindsided.

  • Sick And Tired of Dieting? Try This New Approach for 2017

    Most diets are so 20th century. Join the modern world by creating sound nutrition plans that align what you eat with your goals, taste preferences, and schedule!

  • The 5 Keys To A Rock-Solid Vegetarian Diet

    There's a lot more to following a healthy vegetarian diet than just "eating vegetables." Without that big hunk of meat on your plate, you need to put some basic building blocks in place to get all the nutrients you need.

  • 4 Must-Have Supplements For Under $75!

    Break your old PRs without breaking the bank with these budget-friendly, research-backed supplements!

  • Drink Green Tea to Ignite Winter Weight Loss

    Drink hot chocolate; gain weight. Drink green tea; lose weight. Not much of a choice if you want to shed pounds. Mix resistance training into the brew, and you're on your way to some serious cold-weather fat burning!

  • 3 Saturated-Fat Sources You Should Eat More Of

    Are you still avoiding saturated fat? Times have changed, and so has the position this macro holds in the modern diet.

  • 3 Fatty Foods You're Free To Love!

    Some foods earn a bad reputation they don't deserve. These three foods are fatty, but in a good way!

  • Enjoy Macro-Friendly Fast Food Without Dining Out!

    Stop blaming your fast-food habit on a lack of time. Keep the right ingredients on hand, and you can dish up more nutritious foods quickly and in the comfort of your own home!

  • Are BCAAs Or Whey Protein Better During Training?

    Should you drink BCAAs or whey protein during your workouts? Research suggests a favorite may have emerged!

  • 3 Ways To Search And Destroy Unwanted Calories

    To successfully lose weight, you need an airtight meal plan that doesn't let calories slip through the cracks. Make these 3 changes to your daily diet, and get rid of uncounted calories!

  • Beta-Glucans: The Healthiest Fiber You Can Consume

    Improve your energy, your health, and your weight loss by adding this fiber to your diet!

  • The Best Mass-Building Food For Under $10!

    Is your mass-building plan taxing your jaw and thinning your wallet? For just $10 a week, you can add quality mass with this common food!

  • How To Fuel Your Body Like A High-Performance Machine

    Many cars these days are designed to run on low-octane gas. But just like a car, your body runs better when you give it superior fuel. Choose the best proteins, carbs, and fats, and get your body humming!

  • What To Eat Before Your Morning Workout

    The quality of your morning workout depends on what you eat before hitting the gym. Here's what to choose—and what to avoid!

  • Crush Your Hunger Pangs With One Healthy Drink!

    This caffeinated concoction will pick you up in no time and keep hunger on the back burner for hours to come.

  • The Perfect Omelet Anyone Can Make!

    Looking for an approach that allows you to make multiple meals at once with minimal clean-up? Try the omelet in a bag!

  • Paleo For The Hard-Training Athlete!

    Fueling for a tough workout is hard enough. But when you add in paleo restrictions to your energy-providing carb selection, things can get complicated fast. Here's how to bend Paleo rules for maximal performance!

  • How To Stick To The Last Few Weeks Of Your Diet

    The last few weeks of a diet are make or break. Here's how to avoid those cravings and finish strong!

  • 7 Supplements To Help You Thrive On The Keto Diet

    The first few weeks of ketogenic dieting can leave you feeling worse than a high-volume leg day if you're not prepared. Add these keto-friendly supplements to your stack to experience this diet's many benefits!

  • 3 Ways To Sneak Veggies Into Your Diet

    Stop making excuses to not eat your veggies! Sneak them into your day to reap their many health and performance benefits!

  • 8 Muscle-Building Fast-Food Options!

    When you're stuck with fast-food fare, don't use "bulking" as an excuse to eat like crap. We searched your favorite spots and found muscle-building options to support your macro and micro goals!

  • 7-Day Fall Meal Plan

    Stay fit and full this fall with these seasonal recipes you'll crave year round.

  • Your New Favorite Bedtime Protein Treat!

    For a nighttime treat, you can’t beat this high-protein, peanut butter pudding recipe!

  • 5 Foods You Didn't Know Were Keto-Friendly

    There's more to the ketogenic diet than butter, oil, and avocados. Expand your grocery list with these 5 keto-compatible foods!

  • 3 Protein Bar Recipes For Muscle Growth

    Protein bars are a great way to grab extra nutrients on the go. But did you know you can also use them to pump up your favorite recipes? Try these 3 sweet treats that feature our customer-top-rated protein bar!

  • Don't Let Flying Ruin Your Next Workout

    Traveling can complicate your normal workout routine, especially if you travel by plane. Discover how flying can wreak havoc on your next workout and what to do about it.

  • 2 Post-Workout Shake Mistakes And How To Fix Them!

    That big post-workout treat you just whipped up could be hurting your diet. Put the blender away and increase your diet success!

  • 6 Ways To Help Your Physique Survive The Semester

    The chaos of classes and a new daily routine can interrupt your fitness goals, but it doesn't have to make them take a sabbatical! Here's how you can keep up your lifting while you're preparing for the rest of your life.

  • 4 Big Mistakes Hardgainers Make In The Kitchen

    Sorry, bro; eating for muscle growth is far more complicated than just tossing another egg in the omelet or another chicken breast in the Tupperware. Stop making these 4 critical bulking mistakes!

  • 4 Reasons Your Body Needs Hydrolyzed Protein

    Protein hydrolysates, or hydrolyzed proteins, have been around for a while, but some lifters have questioned their efficacy. Here's what the science says, and 4 situations where hydrolysates can help you!

  • Ask The Nutrition Tactician: What's The Difference Between Simple And Complex Carbohydrates?

    Not all carbs are created equal! Learn how simple and complex carbs can affect your weight, health, and energy levels.

  • 4 Nighttime Nutrition Blunders Solved!

    Are your nocturnal food choices limiting your fitness gains? Here are 4 common late-night blunders and how to fix them!

  • 3 Ways Whey Protein Can Help You Lose Weight!

    Find out how whey protein can help you beat hunger and hit your goals!

  • 4 Handy Supplements For The Vegetarian Athlete

    Without a strategic approach to protein and nutrition, vegetarian athletes can find themselves at a disadvantage to meat eaters. These supplements can help level the playing field!

  • 5 Must-Read Rules Of Successful Meal Prep

    Meal prep doesn't have to be something you dread. Rather than making last minute grocery trips and guessing about the numbers, follow these 5 simple rules of successful meal prep!

  • Your Guide to Intra-Workout Carbohydrates

    Taking carbohydrates while training can help you exercise longer, work harder, and even get better results. Here's your guide to why, when, and how you should use carbs in a workout!

  • Ask The Nutrition Tactician: How Can I Make IIFYM As Healthy As Possible?

    An "if it fits your macros" nutrition plan may be the answer to your flexible-dieting dreams, but only if you do it right. Here's everything you need to know!

  • 5 Steps To Put The Joy Back Into Your Diet!

    Nutrition plateaus are common. If you think epic cheat meals are the only way you can stay sane, try these 5 ways to put joy back into your diet!

  • 5 Ways Working The Night Shift Affects Your Health And Fitness

    Working the night shift can take a toll on your energy, health, and waistline. Find out how to tweak your nutrition to maximize your progress!

  • Supplements And Snacks For Paleo Dieters

    Protect your foundation of health and performance with these paleo-friendly supplements and snacks!

  • 5 Supplements For Ketogenic Dieters

    Adapting to a keto diet can be difficult, even when it's delicious. Here are 5 staple supplements to help maximize your adaptation and your progress in low-carb living!

  • Train For Veins: 6 Ways To Boost Vascularity

    You're not a bodybuilder unless you have those pipe-like veins coursing through your body. Here's how to dial in your training, nutrition, and supplementation to be that guy.

  • 4 Reasons Dairy Belongs In Your Nutrition Plan!

    If your daily doses of dairy mostly come in the form of a scoop in your shaker bottle, you're missing out on some serious benefits. Here's why you should head into your grocery store's cooler and stock up!

  • Ask The Nutrition Tactician: What's The Difference Between Low-Carb And Keto?

    One diet is low-carb, the other is lower-carb. Is there anything else you need to know? You bet. Learn the differences, and decide which is better for you.

  • Think Theanine For Brain Gains!

    Nootropics are all the rage, but which ones actually work? This nutrient found in green tea offers a wide variety of cognitive benefits to take your mental performance to the next level!

  • 7 Foods With A Bad Rap That Are Actually Good For You

    Some foods get wrongly accused of all kinds of mayhem. These 7 choices often get a bad rap, but they're surprisingly healthy once you look at the research!

  • 5 Mistakes Keeping You From Your Resolutions

    Make this year's resolution stick by avoiding the most common New Year mistakes!

  • Slow Down Your Eating To Speed Up Your Fat Loss

    Are your meals slow and savored or fast and furious? When it comes to fat loss, the answer may be more important than you think.

  • Ask The Nutrition Tactician: How Often Should I Weigh Myself?

    Believe it or not, how often you step on the scale can have a measureable effect on your weight-loss efforts. Here's what you need to know!

  • Is Peanut Butter Healthy?

    Before you make your next sandwich, get the facts about the nutritional profile of this popular nut butter!

  • 10 Foods Proven To Fuel Your Muscles

    Find out which nutrients you need to boost performance and recovery!

  • Don't Throw Away That Egg Yolk!

    Here's what you need to know about using yolks to get yoked.

  • How To Have A Fit Vacation And Dessert, Too

    Dieting and vacation are two words that don't often go together. But if you master these 4 simple behaviors, you'll maximize your fun while keeping your nutrition on track!

  • 4 Simple Supplements For Vegetarians

    Don't wait until you're deficient in an important nutrient to start looking for answers. Boost the power of your vegetarian diet with these simple supplements!

  • The Simplest Weight-Loss Diet Ever!

    If you're looking to lose weight without the stress, this article is for you!

  • What's The Difference Between Whey And Casein Protein?

    What's The Difference Between Whey And Casein Protein?

  • Ask The Nutrition Tactician: How Does Alcohol Affect Muscle Growth?

    What effect does alcohol have on your physique? Here's the latest research on the negative impact alcohol can have on your hard-earned muscle gains.

  • A Beginner's Guide To Healthy Fat Loss

    You're ready to lose weight, but overwhelmed by complicated diet plans. Learn how to achieve your goals by focusing on what's absolutely necessary!

  • What the Hell Is the Difference Between a Sweet Potato and Yam, Anyway?

    People confuse the two a lot, but there are some very interesting differences on both the inside and the outside of these two root vegetables.

  • Garrett Started Training with A Purpose and Got Huge!

    Training "just because" and being unable to train for 3 months don't usually lead to monster size. But this combination fueled Garrett's desire to get big. And he did.

  • Fitness Freaks: Know Thy Protein!

    Not all protein is created equal. Learn how to sort the lean from the lardy!

  • Stop Fussing Over That Darn Scale!

    Don't let a clunky piece of metal misguide your dieting efforts and steer you down a path of unnecessary stress!

  • How To Build Muscle By Eating Insect Protein

    Caterpillars, crickets, and ants; oh my! These little protein- and nutrient-packed morsels can help you build muscle, recover from workouts, and burn fat. So, what are you waiting for?

  • A Dieter's Guide To Building Salads

    Salads are supposed to be your best friend when you're on a diet. But there are definitely ways to get this staple dish wrong. Master these four salad-building rules to keep your salad on your side!

  • RSP Triple Threat: Nutrition Overview

    Triple Threat can be either a top-notch muscle-building plan or a straight-up burner of a fat-loss program. The difference is the approach you take in the kitchen! Here's how to gear this plan for multiple goals.

  • 5 Tips To Reduce Your Risk Of Foodborne Illness

    Could your food-prep and cooking methods put you at risk for diarrhea, fever, and more? Find out how to defeat many common foodborne illnesses in your kitchen.

  • 4 Physique-Friendly Pizza Recipes

    Pizza lovers, rejoice! No matter your fitness goals, one of these 4 DIY pizza recipes is sure to fit your macros!

  • How To Lose Weight And Keep It Off!

    You just completed a Transformation Challenge and achieved your best self. Congratulations! Here's how to maintain your hard-earned physique.

  • Performix Ripped Remix: Nutrition And Supplements

    You've got a month of hard work ahead of you. Don't leave your recovery and performance up to chance with shoddy nutrition! Here's your complete plan to fuel yourself through Ripped Remix.

  • 6 Dairy-Free Smoothie Recipes

    Next time you're in the dairy aisle, pay close attention, because there's more than moo juice available. Here's what you need to know to get the most out of the wide world of nondairy milks!

  • 3 Cooking Benefits Of Coconut Oil

    By now, you've no doubt heard that coconut oil is a worthy addition to your cupboard. But what to do with it? Here's where to start!

  • 5 Supplements To Keep On Your Kitchen Counter

    Supplements can help you get specific nutrients in spades, and they aren't just for shaking and taking. These 5 supps are great for baking, mixing, and so much more!

  • 5 Must-Try BCAA Summer Mocktails!

    Your summer menu isn't complete without one of these cold, delicious drinks served over ice in a glass (or shaker bottle). Doll up your aminos with fresh fruit and herbs, and prepare to have your mind blown!

  • 5 Delicious No-Bake, No-Bottle Protein Treats

    Protein powder isn't just for shakes and pancakes anymore. Here are 5 simple recipes you can use right now to get more protein any time of day!

  • The 3 R's Of Recovery Nutrition

    Regardless of your training style, you'll benefit from a sound, systematic approach to post-workout nutrition. Follow the 3 R's of recovery to build yourself back up after your training breaks you down!

  • 6 Monster Shakes For XXL dudes

    Leave your smaller, former self behind with hard training and these 6 simple, delicious shakes! Think you can train hard enough to earn them?

  • 8 Fat-Loss-Friendly Fast-Food Options

    You're in a pinch and only have big chain restaurants to choose from. What are you going to do? We looked at 4 popular restaurants and found the best meal options for weight loss!

  • Mark Lost 130 Pounds On A College-Student's Budget

    Overweight and bullied, Mark began eating nothing but fruit and vegetables in order to lose weight. Hungry for more, he hit the weights to achieve his dream body.

  • Your Complete Guide To IIFYM

    Flexible dieting, or "if it fits your macros," has its critics and plenty of diehard fans. But is it right for you? Here's everything you need to know, and some numbers to get you started!

  • 12 Keys To Building Muscle In The Kitchen

    It's easy to put on mass if you don't mind the pudge. Putting on muscle without the lard requires a more exacting approach. This guide points you in the right direction.

  • Ask The Nutrition Tactician: How Does Alcohol Affect Muscle Growth?

    What effect does alcohol have on your physique? Here's the latest research on the negative impact alcohol can have on your hard-earned muscle gains.

  • Are You Ruining Meat's Health Benefits By How You Cook It?

    Meat is a protein-packed powerhouse, but you may be short-changing yourself when you prepare it. Don't let the cooking process rob you of your physique goals!

  • 5 Essentials For Your Transformation Toolbox!

    Stuck in a rut and not making progress in your fat-loss or weight-gain efforts? You may be overlooking these five powerful components of long-term success.

  • Spice Up Your Health With Cinnamon

    Cinnamon is more than a popular holiday flavor; it may actually play an important role in regulating blood sugar. Learn more about how and why to use cinnamon to spice up your health!

  • 4 Reasons Grass-Fed Beef May Be Worth Your Buck

    Are you wasting your money on grass-fed meat, or is this premium beef worth the extra buck? Discover the nutritional benefits of grass-fed beef here!

  • 4 Tips For Weight Loss Without Counting Macros

    Stuck in a weight-loss rut, but tracking macros isn't your thing? Include these 4 strategies to keep the weight falling off without lugging the scale around!

  • 4 Tips For Sticking To Your Diet When Dining Out

    Don't surrender your social life in an effort to eat clean. Learn how to navigate restaurant menus and stay on your diet while eating out!

  • Ask The Nutrition Tactician: What's The Difference Between A Refeed And A Cheat Day?

    Many people use the terms "cheat" and "refeed" interchangeably. They shouldn't! There's a different reasoning behind each, and doing either one wrong can set you back in your goals!

  • 3 High-Protein Breakfasts On the Go

    There's no excuse for not grabbing a quick bite before you begin the day, especially when you can take one of these protein-rich treats with you!

  • Is Alcohol Wreaking Havoc On Your Physique?

    Does alcohol inhibit fat loss? Is there some truth to the dreaded "beer belly?" Find out if alcohol is keeping you from your dream physique.

  • Time Your Carbs Perfectly To Crush Your Goals

    Not sure how many carbs you should eat before and after your workout? Synch the answer to your schedule with this complete guide to carb types and timing!

  • The Do's And Don'ts Of Holiday Treats

    An all-or-nothing approach to seasonal treats rarely works, and when it does, it's not fun. Here's how to make moderation work while everyone else is going to extremes!