protein

Food

Recipe: Passionfruit Yoghurt & Granola

Screen Shot 2018-11-26 at 6.33.58 pm.png

(per serving) 293kcal / 29 P / 18 C / 11 F

A quick, high protein snack.


Ingredients

  • 100g Greek yoghurt

  • 1 passionfruit

  • 3 strawberries

  • 2 tbsp paleo protein mix (I used this one but you could take a combination of flaxseed, sunflower seeds, almonds, and chia seeds)

 

Method

  1. Combine all ingredients for an easy snack or breakfast option!

Food

Recipe: High Protein Double Choc Cookies

Screen Shot 2018-04-14 at 4.32.43 pm.png

Sometimes you just want to have a treat! I decided to try and make some cookies that were relatively high in protein and had the absolute minimal amount of sugar possible. The only sugar in them is the small amount in the peanut butter and the dark chocolate, choose your brands carefully, as it can cause the macros to fluctuate.

Makes 10 cookies

(per 1) 14g Carbs / 14g Fat / 13g Protein / 164 Cals


Ingredients (check links to see which ones I used)

Method

  • Preheat oven to 180C (350F)
  • You will need two mixing bowls, let's call them mixing bowl 'A' for dry goods, and mixing bowl 'B' (a glass bowl) for liquids
  • Place mixing bowl 'B' on top of a saucepan of water, and set the heat to high (this will allow the water to bowl underneath and heat up the glass mixing bowl).
  • While bowl 'B' is heating up, place 1 cup of oats into a blender or food processor to process down to a flour.
  • Place blended oats, the other 1/2 cup of oats, protein powder, cacao powder, salt, and baking powder into mixing bowl 'A' - stir together
  • Head back over to bowl 'B', which should now be warm, and put in butter and stevia, stir these until they are melted, then bring the bowl back over to the bench
  • In bowl 'B' place the egg, vanilla extract, and milk and stir together.
  • Now slowly pour the contents of bowl 'A' (the oats/protein powder etc) into bowl 'B' - do it a bit at a time, and stir as you go.
  • The mixture should become thick enough that you're able to easily roll it into balls.
  • Chop up 6 squares of dark chocolate and mix them through (optional).
  • Line a baking tray with baking paper
  • Take some mixture with hands and roll it into a ball that's about 1" in diameter
  • Press the batter onto the baking paper (you may need 2 trays)
  • Cook in the oven for 6 minutes (fan-forced oven time), or up to 10 minutes if you prefer crunchy cookies.
  • Remove and cool on a wire rack

Food

Video: 3 Protein Smoothie Recipes

Rachel did up a little video on 3 protein smoothie recipes. If you don't like just drinking protein powder and water these are some great options for you!

fitnessinfo

Brotein

By Beau

It seems to me that there is not enough information on protein - what it's used for, where it comes from, where it goes. Most of us know that protein helps the muscles repair and grow within the rebuilding phase known as the "super compensation phase" where your body breaks down and mends itself with the delivery of water and glycogen around the body.

//Where is it?
Protein can be found in meats, eggs, dairy, dark green leafy vegetables and supplements such as protein shakes and BCAAs. Handy chart here.

//How much?
Now the amount of protein the body can handle per day is 0.8 grams per kilogram of your bodyweight for sedentary men & women, 1.0 – 1.2 grams per kilo for elite female athletes and 1.2 – 1.5 grams per kilo for elite male athletes (EG if you weight 61kg: 61kg x 0.8 grams = 48.8 grams per day). But what happens if you go over your limit? Where does it go? Does  your body burn it up? Does it come out in your poop or does it just disappear?

The correct answer is that what hasn’t been utilised metabolically by your body is broken down into building blocks known as peptides. Peptides are further broken down into amino acids, the amino acids are absorbed through the small intestine's lining and enter the blood stream.  From here, some of the amino acids build the body's protein stores. Excess amino acids are converted to fats and sugars that will store through out the body and flow out the kidneys and out of the urinary stream.

Don’t forget that there is also harm in retaining excess protein. For example, excess protein may lead to dehydration, because protein metabolism requires extra water for utilisation and excretion (i.e. elimination) of its by-products. Since exercising individuals are already at an increased risk for dehydration, the additional strain of protein waste excretion may further promote dehydration as well as kidney damage. So when you hear dudes talking about protein and how it makes them huge and they need as much of it as they can it's not the correct information. Fitness and health is so widely misinterpreted and should be tailored to you for the best and safest results!

So make sure you eat the right amount of protein and drink plenty of water!

Food

Where To Find Protein

PROTEINCHART

Clicking the above chart will allow it to be opened full size for download

Protein isn't just for 'gainz', it's actually essential for your body to function, helps in the repair process after exercise or strenuous activity and even maintains your hair, skin and nails. Every day you should aim to be eating 0.8 grams of protein for every kilogram of your body weight. Proteins give heat and energy to your body and are rarely stored, as your body uses them quite rapidly.

There are two main types of proteins: fibrous proteins and globular proteins. Fibrous proteins can be thought of as having a 'rope-like' arrangement and are usually for structural use: keratin (fingernails + hair), elastin (blood vessels + ligaments), fibrin (blood clots), myosin (muscle tissue), collagen (tendons, bone + tissue). Globular proteins are spherical and transport substances through your blood: haemoglobin (oxygen transport in blood), transferrin (iron transport), insulin (hormone for controlling glucose metabolism), myoglobin (oxygen transport in muscles) and immunoglobins (immune response).

If you have trouble eating as much protein as you should keep this chart handy to help you select options which contain a good amount. Remember that protein isn't the only ingredient that you will need to keep in mind, some foods that are high in protein are also high in fat (you do need some fats in your diet), this is particularly true for foods containing animal products (red meats, cheeses, etc). Vegetables which are high in protein are also generally high in carbohydrates, but they are Low GI carbs which are great for energy and recovery.

rachsignature

Food

Recipe: Vegan Raspberry Protein Muffins

veganraspberryprotein

Food styling by Kymberly Louise, photographed by me.

These protein muffins are so tasty, they can't even seem to last a full 24 hours in my house when Beau is around. They happen to be super convenient for breakfast because you can just grab one of these and a piece of fruit and go.

The protein I use is completely vegan and is a pea protein isolate from Evolve, I picked mine up from ASN Brisbane. Normally I find a lot of protein powders don't bake well, they seem to have a strange chemical reaction to heat, but this one works just perfectly and the muffins have a nice, soft texture. If you're looking to buy the protein this is what it looks like:

evolve

Makes 4 muffins
(per 1) Carbs 44.5g / Fat 15.8g / Protein 24.4g / Calories 400

all

Ingredients

  • 1 cup raspberries (fresh or frozen)
  • 1 cup buckwheat flour
  • 1 cup vegan protein powder
  • 2 tsp vanilla bean paste
  • 6g stevia
  • 1 tsp baking powder
  • 1/4 cup coconut sugar
  • 1 tbsp xanthan gum
  • 1 tbsp apple cider vinegar
  • 1 cup almond milk
  • 3 tbsp coconut oil

Method

  1. Preheat oven to 190C
  2. I like to put my muffin wrappers in a deep-sided tray (because after I put the mix in the wrappers I pour a little bit of water into the tray to help stop the muffins from drying out)
  3. In one bowl combine the almond milk, coconut oil, apple cider vinegar, stevia and vanilla bean paste and stir them together, then let it sit for about 5 minutes.
  4. In a second bowl place all the other ingredients EXCEPT for the raspberries and combine them together.
  5. Stir the milk/oil mix and then pour it into the bowl with the dry ingredient, stir together until the mixture is even.
  6. Fold in raspberries
  7. Spoon into the muffin wrappers
  8. Cook for about 40 minutes
  9. Remove from the oven and allow to cool for 10 minutes or so before eating.
rachsignature

fitnessinfo

WhatSupp? [Part 1]

suppspost1

By Beau:

So you just read the heading and you’re thinking, “God damn it Beau, not another pun!!” Yes, I know….. and there are more to come so get used to it! This blog post is pretty much a run down of the supplements I use my self and that are essential for balancing out your body and helping it get the energy and boost it needs. Lets start:

Protein

  • Protein is one of the macronutrients in the body that provides us with energy along with carbohydrates and fats.
  • Protein is essential for helping the muscles recover and grow so you can gain lean muscle mass and repair tissue to become stronger. The average recommended dietary allowance for adults is 0.8 grams of protein per kilogram of body weight.
  • Before we get in to the supplementation side of things protein can be found in many food sources such as: lean meats (chicken breast, lean beef, kangaroo), eggs, dairy (cheese, milk, yoghurt), fish, lentils, and spirulina to name a few. These guys are important in a balanced diet, but when it comes to training and a busy lifestyle taking a protein powder can be a reliable and easy way to get your protein fix.
  • There are 2 types of proteins that you need to consume through out a training program: isolates and casein.
  • Isolates are a faster synthesising protein that absorbs better directly after a work out. Isolate whey protein is 90% protein and is separated from its base component, water and is lactose free and low in carbs and fat.
  • Casein is your slower releasing protein which is commonly found in cows milk and makes up 80% of its content. Best used through out the day as a meal replacement and also when you want to make protein treats. Casein is better used for throughout the day and before bed. There are many blends of protein that have both isolate and casein, plus other amino acids for ultimate recovery and best efficiency, For people who are scared of getting fat or to big stay away from the “bulking” proteins. Extra carbs have been added and best used for ectomorphs who need the extra energy.
  • Check out the Evolve range of proteins from our friends at ASN.

Pre Work-Out

  • The market for pre works outs have exploded and with many different natural and synthetic products on the shelves it makes it hard to choose what’s the best for you and what is going to get the job done.
  • Pre work out supplements help you achieve a higher focus, boost of energy and maintain strength and power during a training session. Imagine that these are a cocktail of vitamins, extracts and amino acids. Usually a lot of products will get banned because they are deemed illegal and taken of the shelves, mainly because its legal speed. I don’t recommend taking a pre work out when starting off a training program, healthy nutrition timing (having the right healthy foods at the right time) and a thermo supplement can boost results with out making you feel like you have just stepped in to a nightclub ;).
  • With the high you get from taking a “pre” you can also experience a “crash”, I know some nights after training I have just sat in the corner of a shower because I feel absolutely terrible. Sleep is disrupted, and energy levels can still be pretty high, so take at your own risk.
  • Some Pre Work Outs I have used in the past are: BPM Labs – The One 2., Lecheek Nutrition CRANK! Prototype II, USP Labs USP Labs Jack3d Micro.

Thermogens

  • I love these, they are a staple in my life, most people use coffee to get them up in the morning, I use “thermos”.
  • The effects from thermos are energy boost, focus, appetite suppressing and fat burning. They acts as a diuretic and help with bowel functionality aswell. Fat Burners (or Thermogenic Fat Burners) can increase the body's temperature enabling the body's ability to burn calories as heat; to be used as energy, thereby preventing them from being stored a fat.
  • Effective thermogenic supplements are those that contain key ingredients that create or support a fat burning 'thermogenic' environment by working together & in synergy. Some of these ingredients also aid in reducing appetite & spiking an increase in short-term energy. Such common ingredients are: garcinia cambogia, green tea extract, guarana extract, cayenne.
  • Thermogenic Fat burner supplements are the most commonly used fat loss products in the sports, bodybuilding & fitness arena today & stack well with other fat loss supplements including CLA or L-Carnitine. Fat loss supplements are highly effective and are best cycled for optimal benefit.

So these are the 3 most common types of supplements used in the fitness industry at the moment. I will be doing a part 2 which will include: BCAA, creatine, CLA, and more.

Check out the supplements we have available HERE.

beausignature

#behyperactive

Food

Recipe: Choc+Vanilla Protein Bites

Screen Shot 2014-09-24 at 6.26.50 PM

These are great for a little after-training snack, the protein will help to keep you full until your next meal!


Makes: 10 balls (would recommend only 2-3 per serve
(per ball) Carbs 19.1g / Fat 3.5g / Protein 4.9g / Calories 124
NOTE - macro calculations will vary on size of ball you roll.

vegetariancoeliaclactose

Ingredients

  • 1 cup rolled oats
  • 1 cup pitted dates
  • 3 tbsp almond butter
  • 1.5 tsp vanilla essence
  • 2 tbsp organic honey
  • 1/4 cup vegan protein powder (it's the kind that's made from nuts rather than whey!)
  • 1/4 cup cacao powder (or unsweetened cocoa)

Method

1. Pop the oats in a blender and pulse until they're powder-like
2. Throw everything else in and blend
3. Remove it all from the blender and roll into individual balls
4. Pop them into the fridge for storage.

rachsignature