Nutrition

The main supplements you need to take and what they are used for.

Whey Protein

This should be the number 1 supplement of any supplement program. If you are not taking in at least 1gram of protein per pound of bodyweight you are seriously limiting your results. Whey protein has the highest bioavailability of any protein. Its absorption rate is increased when taken after a workout

Dosage

As stated, 1gram per lb of bodyweight, absorption is a lot better after your workout so ideally 60% of your protein requirement for the day should be consumed after the workout (not all in one go) up till you go to bed.

Creatine

Next on the list is creatine. As it gets converted into creatine phosphate in the muscles, which produces energy for contractions during training, supplementing with creatine can ensure that levels of it are topped off. Plus, creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis.

Dosage

3-5 grams pre-workout: Taken with a moderate amount of complex carbs and 20 grams of whey protein taking creatine at this time will guarantee your levels are filled up.

3-5 grams post-workout: Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs . The insulin response from the simple carbs will also promote the creatine being moved quickly into the muscle.

Glutamine

Glutamine is the most abundant amino acid in your muscles. It makes up about 1/3 of your entire amino acids It has also been shown to increase recovery rate and growth hormone levels

Doseage

7 grams when you wake up

7 grams pre-workout

7 grams post-workout

7 grams 60 minutes before bed

Branched Chains Amino Acids, BCAA

Amino acids are the building blocks of protein. They help aid in the repair, growth and development of muscle tissue. The 3 amino acids L-Leucine, L-Isoleucine, and L-Valine cannot  be created from your body so the only route of obtaining these is through supplementation, from my experience L-Leucine is the most important in adding muscle and aiding recovery and protein synthesis.

Doseage

5-10 grams when you wake up

5-10 grams pre-workout

5-10 grams post-workout

cheers,

 Jase

 

The Importance of the Non-Carb Window When Trying to Lean-Out 

When tying to lose weight and lean out it is a good idea to manage your carb intake.  Your body can't burn fat while insulin is raised - insulin will be raised for around 3 hours after consuming carbs.  So after carbs have been consumed, try to leave a window of around six hours before you consume more carbs, thereby allowing your body a window of time to burn fat.  For example if you have eaten carbs with your breakfast, make sure your mid-morning meal or snack does not contain any non-vegetable carbs.This simple snack is ideal.  

 

Tuna with quark

Simply drain a tin of tuna and mix with around 20 grams of quark (to taste).  Add in whatever salad vegetables you like.

The nutritional breakdown for the tuna and quark is as follows:


Calories            150
Protein               36g
Carbs                <1g
Fat                    <1g



Added benefits are that this is quick and easy, can be prepared in advance and taken out while travelling.  Because of the mercury found in tuna, limit to a couple of portions per week.

Chocolate Protein Mousse

Ingredients:

• 3 egg whites

• 1 scoop of protein powder

• 1/2 tsp cocoa (optional)

What to do:

• Pour the egg whites into a bowl and whisk vigorously, until stiff

• Add protein powder and whisk further

• Add cocoa powder and whisk until fully mixed (optional)

• Leave in the freezer for 10-15 minutes

The chocolate flavour was really tasty and satisfied a chocolate craving. Next time I'm going to try flavouring with lemon zest and peel. Let us know if you try the recipe and what you though of it.

Almond Flake Protein Bar

Ingredients:

• 1 tbsp honey 

• 90g oats

• 140g whey

• 4tbsp peanut butter 

• 25g flaked almonds

• 50g dried mixed fruit

What to do:

• Preheat oven to 150 degrees centigrade
• Mix whey and oats together in a bowl
• Put the peanut butter in a microwavable dish, add 200ml of water, microwave for 1 minute
• Add it to the whey and oats, mix all together
• Add the dried fruit, and one and half tbsp of honey, mix it all in
• Line a rectangular baking tray with greaseproof paper 
• Pour your mix into the tray and level all out
• Add flaked almonds to the top
• Place in the preheated oven for 15 minutes
• Take out of oven and leave to cool down
• Once cool, score into how many bars you like, place in fridge
• Leave for 20 minutes

You should then be able to get the bars out of the tray, and place into a sealed container to keep in the fridge, and keep them fresh.


These are my ratios:

• Bars cut into 12 = 210 calories
• 14 g protein
• 12.5 g carbs
• 10.8 g fat