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All About Post-Workout Nutrition

What you eat is important. However, when you eat it can be just as critical.

What is post-workout nutrition?

Post-workout nutrition is an intriguing topic and rightfully so. The basic idea is threefold:

  • The body deals with nutrients differently at different times, depending on activity.
  • What you consume before, during, and especially after your workout is important.
  • By consuming particular nutrients after your workouts (aka post-workout nutrition), you improve your body composition, performance, and overall recovery.

Numerous studies have examined everything from the composition of the carbohydrate in post-workout drinks to exact amino acid combinations. Studies continue to reveal effective post-workout nutrition strategies for athletes and recreational exercisers of all types.

Generally, post-workout nutrition has three specific purposes:

  • Replenish glycogen
  • Decrease protein breakdown
  • Increase protein synthesis

In other words, athletes/exercisers want to:

  • replenish their energy stores
  • increase muscle size and/or muscle quality
  • repair any damage caused by the workout

In doing so, they want to increase performance, improve their appearance, and enable their bodies to remain injury-free.

Proposed benefits of good post-workout nutrition include:

  • Improved recovery
  • Less muscle soreness
  • Increased ability to build muscle
  • Improved immune function
  • Improved bone mass
  • Improved ability to utilize body fat

These benefits seem to work for everyone, regardless of gender or age.

Why are workout and post-workout nutrition so important?

When we work out intensely, we damage tissues at the microlevel, and we use fuel.

This is what ultimately makes us stronger, leaner, fitter, and more muscular, but in the short term it requires repair.

Repair and rebuilding occurs through the breakdown of old, damaged proteins (aka protein breakdown) and the construction of new ones (aka protein synthesis) — a process known collectively as protein turnover.

Muscle protein synthesis is increased slightly (or unchanged) after resistance workouts, while protein breakdown increases dramatically. We’re doing a lot more breaking-down than building-up.

The relationship between these two parameters (rate of muscle protein synthesis and muscle protein breakdown) represents the metabolic basis for muscle growth.

Muscle hypertrophy occurs when a positive protein balance can be established during recovery — in other words, when we make sure we have enough raw materials available for protein synthesis to occur, so that it doesn’t lag behind protein breakdown.

This is especially difficult with endurance athletes as protein synthesis drops and protein breakdown goes up.

Protein breakdown and synthesis

Protein breakdown and synthesis

Studies show that this trend can be reversed – specifically, protein synthesis is stimulated and protein breakdown is suppressed when you consume the right type of nutrients after exercise.

Protein is not the only concern, however. During exercise sessions, stored carbohydrates can be substantially depleted.

Thus, during the postworkout period, we require protein and carbohydrates.

The raw materials we give our body through the consumption of food/supplements in the workout and post-workout periods are critical to creating the metabolic environment we desire.

What you should know about workout nutrition

AVAILABILITY

Availability strongly influences the amino acid/glucose delivery and transport.

In other words, in order for our bodies to use raw materials to rebuild and recover, those raw materials have to be available. And if they’re available, then our body is more likely to use them. Simply having the materials around can signal to our body that it’s time to rebuild.

We improve availability in two ways.

  • Increased blood flow to skeletal muscle during and after exercise means that more nutrients are floating around more quickly.
  • Providing an amino acid and glucose dense blood supply during and after exercise means that the rate of protein synthesis goes up.

Thus, we improve availability by having more blood circulating more rapidly, and by having more nutrients in that blood.

THE “WINDOW OF OPPORTUNITY”

Some refer to this workout and post-workout phenomenon as “the window of opportunity”.

During this window, your muscles are primed to accept nutrients that can stimulate muscle repair, muscle growth, and muscle strength.

This window opens immediately after your workout and starts to close pretty quickly. Research suggests that while protein synthesis persists for at least 48 hours after exercise, it’s most important to get postworkout nutrition immediately, and within 2 hours afterwards.

If you feed your body properly while this window is open, you’ll get the benefits.

If you don’t provide adequate post exercise nutrition fast enough — even if you delay by only a couple of hours — you decrease muscle glycogen storage and protein synthesis.

As soon as you drop that last dumbbell, you should be consuming some postworkout nutrition.

WHAT TO EAT

As we’ve mentioned, post-workout nutrition requires two things:

  • Protein to aid in protein synthesis
  • Carbohydrates to help replace muscle glycogen (and to enhance the role of insulin in transporting nutrients into cells)

You could certainly eat a whole food meal that meets these requirements after exercise.

However, whole food meals aren’t always practical.

  • Some people aren’t hungry immediately after exercise.
  • Whole food digests slowly, and we want nutrients to be available quickly.
  • A whole food meal that requires refrigeration might be less practical.

On the other hand, consuming a liquid form of nutrition that contains rapidly digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins (e.g., protein hydrolysates or isolates:

  • might accelerate recovery by utilizing insulin for nutrient transport into cells;
  • can result in rapid digestion and absorption; and
  • is often better tolerated during and after workouts.

insulin_after_training

Data indicate that it may only take about 20 grams of protein after a workout to maximally stimulate muscle protein synthesis.

WHICH WORKOUTS QUALIFY?

Save your workout drink for weight training, interval, and endurance training lasting 45 minutes or longer.

Casual exercise like walking the dog, moving cobblestones for grandpa, or riding your bike to the arcade doesn’t require a recovery drink.

When performing energy expenditure work to burn energy or lose fat, a recovery drink is not necessary. If you’re prioritizing fat loss, performance and recovery from these sessions are not as important as creating an energy deficit.

Still, if overall energy intake is low from food intake, and lots of time is being spent performing energy expenditure work, consuming a branched chain amino acid (BCAA) supplement might be helpful.

Summary and recommendations

With intense workouts/training, start by ingesting 30 grams of carbohydrate and 15 grams of protein (in 500 ml water) per hour of workout time.

You can sip this during the workout or consume it immediately after.

You can either make your own post-workout drink or find a pre-formulated drink that contains rapidly digesting carbohydrates (e.g., maltodextrin, dextrose, glucose, etc) and proteins (e.g., protein hydrolysates or isolates).

Once your workout is complete, have a whole food meal within an hour or two.

If priority #1 is to lose body fat, use only BCAAs as a workout drink. About 5 to 15 grams per hour of training (200 pounds or more = closer to 15 grams, 200 pounds or less = closer to 5 grams).

If you’re leaner but still want to lose fat, choose a smaller dose (like 1/2 dose) of the protein + carb combination, or opt for BCAAs.

For extra credit

The combination of carbohydrate and amino acids during/after exercise creates a stimulatory effect of growth hormone and testosterone that doesn’t happen  during the rest of the day. In other words, if you just drink a carb + protein drink while sitting on the couch, it won’t have the same effect.

When choosing carbohydrates, keep in mind that glucose is absorbed faster than fructose, and solutions high in fructose have been linked to gastrointestinal distress, greater fatigue, and higher cortisol levels.

It may be helpful to add creatine to your workout nutrition.

Essential amino acids may be more important than nonessential for promoting positive nitrogen balance after workouts.


BUILD MUSCLE & CRAZY DEFINITION WITH HYPERTROPHY TRAINING

Let’s face it, most of us want bigger, more defined muscles, and the way we’re going to get them is through top quality hypertrophy training! We need to stimulate those muscles to grow through the process of overcoming resistance.

We need to force the body’s muscular system to adapt (More on all that science stuff later!)  It is this adaption that will increase the size and improve the appearance of your muscles like no other form of training.

Hypertrophy Training  Definition

So if you’re ready to start making some serious progress in the gym then you’d better read on.  You’ll learn not only the science behind the hypertrophy, but also exactly how to apply that science within your own training right down to a weekly routine guaranteed to help you pack on lean muscle and size.

The Science Behind hypertrophy Training.

Hypertrophy training to add size and strength to muscles is a practice dating back literally thousands of years in the fields of warfare and sports.  King’s wanted stronger warriors and nations wanted stronger fighters.  Lifting weights in order to get bigger was part of those cultures.

Even as early as the 2nd century Romans were using ‘Halteres’, a seriously old-school form of dumbbell.  Hypertrophy training today builds on this history, but with gets rid of all that messy warfare stuff!

Birth of Hypertrophy Training

Bodybuilding for instance started slowly at first but seriously took off following the 1960’s and 70’s, particularly after the prominence of bodybuilding legend Arnold Schwarzenegger.  Hypertrophy training today is aimed explicitly at increasing muscular size, with increases in strength and fighting skills taking a backseat.

It is also worth noting that hypertrophy training today is also used to refer specifically to the method of HST, or Hypertrophy Specific Training. HST began in the year 2000 when Brian Haycock published an article in the ThinkMuscle newsletter.  Being the natural conclusion of the bodybuilding search for perfect hypertrophy, it is a set of training guidelines aimed at maximizing muscular size development.

Hypertrophy training works on three rules, these being mechanical load, chronic stimulation and progressive loading.  Although these terms sound complicated, they boil down to creating tension in your muscles, creating that tension quite frequently, and increasing that tension when the body starts to adapt to it.  The end result is both sarcoplasmic and sarcomere hypertrophy.  (For sarcoplasm read ‘fluid’, and for sarcomere read ‘contraction’ fibers)  In bodybuilding circles sarcoplasmic or ‘fluid’ hypertrophy is the number one goal.

This is because it is a much faster way to add size than waiting for those sarcomere ‘fibres’ to grow.  The downside of this is that since sarcoplasm ‘fluid’ doesn’t contract, the added muscle size will not necessarily result in any significant increases in strength or performance.  With that said, unless you’re an athlete you’re probably just aiming to look good, and hypertrophy will do just that!

You may be thinking, ‘why do my muscles actually grow?’  The truth of this question is that there is no single right answer.   There are actually multiple theories that don’t always agree with one another.  These theories range from muscle hypoxia (oxygen restriction) through to increased protein synthesis, better activation of ‘satellite cells’ and a whole range of suggestions in between.

Fundamentally muscular hypertrophy is a consequence of your body adapting to the demands it is given.  Most importantly you should remember that hypertrophy is not a direct result of training, rather a result of adaption to that training.  This means that giving the body a sufficient amount of time to recover, repair and adapt between training sessions is essential for the process of hypertrophy to work.

fundamental muscular hypertrophy

The main benefit of hypertrophy training is that it increases muscular size and gives what many people would call an athletic or attractive physique.  This in itself can increase confidence and make the training worthwhile.  Even better is that there are a whole range of other benefits to be gained through hypertrophy training.  Like any weight training or load bearing exercise hypertrophy training will serve to increase bone density and counter the issues of osteoporosis commonly seen as people age.

Resistance training of any sort will also assist in the maintenance of basal metabolic rate and the reduction of body fat percentage.  This in turn helps with combating obesity and diabetes.  Additionally training has been shown to reduce bad LDL (Low density lipoprotein) count and to increase good HDL (high density lipoprotein) count.  For more information about these benefits check out the study below, that has been officially endorsed by the American College of Sports Medicine (ACSM)

American Heart Association Science Advisory, Resistance Exercise in Individuals With and Without Cardiovascular Disease: Benefits, Rationale, Safety, and Prescription An Advisory From the Committee on Exercise, Rehabilitation, and Prevention, Council on Clinical Cardiology

Michael L. Pollock, PhD1Barry A. Franklin, PhDGary J. Balady, MD; Bernard L. Chaitman, MDJerome L. Fleg, MDBarbara Fletcher, MN, RN; Marian Limacher, MDIleana L. Piña, MDRichard A. Stein, MDMark Williams, PhDTerry Bazzarre, PhDCirculation February 22, 2000 vol. 101 no. 7828-833

Importantly, the benefits hypertrophy of training need not be restricted only to those in good health.  It can also be significantly beneficial in the rehabilitation of patients with coronary disease.

An important study undertaken by numerous members of the US Public Health Service in 1995 analysed a dozen separate studies into the effects of weight training and found that there were significant health improvements across each study, and that no studies had reported any issues such as non-normal hemodynamics, angina symptoms or ventricular dysrhythmias.  It is also worth noting that the resistances used varied from around 20 to 85% of the subject’s one repetition maximum.  For further reading check out:

Wenger NK, Froelicher ES, Smith LK, Ades PA, Berra K, Blumenthal JA, Certo CM, Dattilo AM, Davis D, DeBusk RF, Drozda JP, Fletcher BJ, Franklin BA, Gaston H, Greenland P, McBride PE, McGregor CGA, Oldridge NB, Piscatella JC, Rogers FJ. Cardiac Rehabilitation as Secondary Prevention. Clinical Practice Guideline No. 17. Rockville, Md: US Dept of Health and Human Services, Public Health Service, Agency for Health Care Policy and Research and the National Heart, Lung, and Blood Institute; October 1995. AHCPR publication No. 96-0672.

Studies for Muscle Growth

Ok, so studies into health benefits are all good, but what about a study into actually building muscle, will this type of training really work?  Luckily, a study by Dr Abe of Tokyo Metropolitan University says that it does.

The study looked at three men aged 20-21 who had previously never undertaken resistance training.  The men exercised three times each week for sixteen weeks using a full body workout.  Each session would consist of five exercises between the ranges of 8-12 repetitions, and the resistances used were increased across the sixteen weeks.  On average (results varied per person) the group of men increased their strength by 23%, and added 3.4kg of lean muscle.  They also, on average, reduced their body fat percentages by 0.6%.  To summarise then, hypertrophy based training will make you stronger, more muscular, and even leaner.  If you want to read a little bit more about the study check out:

T Abe, K Kojima, C F Kearns, H Yohena, J Fukuda, ‘Whole body muscle hypertrophy from resistance training: distribution and total mass,’ in the British Journal of Sports Medicine, 2003;37:543-545 doi:10.1136/bjsm.37.6.543

Practical applications of Hypertrophy Training

Applying hypertrophy style training in the gym is actually a very simple process, and more often than not most guys in the gym will be following a programme of this sort (even if they don’t know they are!) The general rule for applying a hypertrophy workout is to perform 8-12 repetitions of an exercise at around 70% of your one repetition maximum.

Hypertrophy 1RM Calculations

There are numerous approaches to dividing your programme, but two of the most common methods used are full body training and split training.  Full body programmes do exactly what they say on the tin and target your entire body in a single workout.  Split programmes, also as their name would imply, split your programme into multiple body parts that are trained on different days.

Full-body-vs-split

 

 

 

 

 

 

 

 

 

Full body programmes, by their nature, will have to allow only a limited number of exercises for each body part in order to fit everything into a single workout, whereas split workouts can devote multiple exercises all to the same muscle group.  Across a week, however, full body programmes allow for muscles to be trained multiple times, whereas split programmes have you training each muscle only once per week.  In this sense each approach has both its advantages and disadvantages, and people have had success using both methods.

The workout presented at the end of the article offers a balance between these two approaches, giving a mixture of both training frequency and training volume.

To give very basic examples of both programmes, a full body programme consisting of squats, chest press and barbell rows could be completed three times per week.  Alternatively, a split programme could dedicate one day to legs, another to chest and another to back.  The most common body part split is chest and triceps/back and biceps/legs and shoulders.

All you’ll need to get started is access to some resistance (whether in the form of free weights or machines) along with a good supply of sports clothing and plenty of new T-shirts to grow into!

And don’t forget, although your training is important, you won’t get anywhere without plenty of food  and sleep to help your body repair itself and build those bigger muscles.

Hypertrophy Training Workout

Monday – Lower Body

Exercise Sets Reps Details
Back Squat 4 6-8 60-90 seconds rest between sets
Leg Extentions 3 8-12 45 seconds rest between sets
Hamstring Curls 3 8-12 45 seconds rest between sets
Calf Raises 3 8-12 45 seconds rest between sets

Monday – Upper Body

Exercise Sets Reps Details
Barbell Chest Press 3 6-10 45 seconds rest
Barbell Row 4 8-12 45 seconds rest
Dumbell Shoulder Lateral Raise 3 8-12 45 seconds rest
Bicep Curl 2 8-12 45 seconds rest

Wednesday – rest/active recovery (for example mobility and stretching or a gentle walk)

Thursday – Lower Body

Exercise Sets Reps Details
Front Squats 3 8-10 60-90 seconds rest
Deadlift 3 5 90-120 seconds rest
Hip Thrust 3 8-12 45 seconds rest

Friday – Upper Body

Exercise Sets Reps Details
Chin-ups 3 Max Reps* 60 seconds rest
Barbell Shoulder Press 3 8-12 45 seconds rest
Incline Dumbbell Chest Press 3 8-12 45 seconds rest
Tricep Dips 2 10 45 seconds rest

*The repetitions are lower for the deadlift as you will be using a greater percentage of your one rep maximum.  Moreover, the exercise is very physically demanding and requires a large amount of attention in order to maintain correct form.  After multiple repetitions form commonly begins to deteriorate.  Plus, the spinal erectors and hamstrings typically respond better to low repetitions with higher intensities.

**Don’t worry if you can’t do 8-12 reps, just do as many as you can manage.  If you can do more than fifteen then you should start to add some weight, preferably using a weight belt.

Follow this basic programme and make sure to eat plenty of food alongside it, your body will need those calories in order to recover and grow.  Also remember that you will need to follow the process of progressive overload, i.e. adding more stimulus when your body has adapted to its current stimulation level.

As a general rule for this programme, when you can perform more than twelve good quality repetitions it is time to increase the resistance.  Follow this rule and you’ll be on the fast route to significant gains in size and strength.

Ask me absolutely anything, I bet i can answer it. Try Me!


PRE/POST EXHAUST

Pre-exhaust involves using one isolation exercise prior to one compound exercise.

Post-exhaust involves using one compound exercise prior to one isolation exercise.

 

Using the bench press as an example: The agonist is the pectorals major, with the main synergist being the triceps. Often, the triceps will fail before the stronger pectoral muscles. By employing either a pre or post exhaust isolation exercise it is possible to “bypass” the weak synergist and permit greater fatigue of the target muscle – in this example pectorals.

In pre-exhaust the pectoral isolation exercise is performed prior to the compound e.g. cable crossovers performed before bench press.

In post-exhaust the pectoral isolation exercise is performed after the compound e.g. bench press performed before cable crossovers.

 

Both methods result in the primary target muscle, the pectorals, doing more work than if regular bench press was performed by itself.

 

  •  Select an isolation (single joint) exercise for the target muscle
  •  Select a compound (multi-joint) exercise for the target muscle

then either:

  •  Perform the desired number of sets of the isolation exercise, then move on to perform sets of the compound exercise (normal rest intervals apply)

or

  •  Perform the isolation exercise immediately followed by the compound exercise (this is an example of a pre-exhaust superset). Rest between supersets and repeat as required.


Chocolate Banana Oat Protein Muffins Recipe

Chocolate Banana Oat Protein Muffins Recipe

Get in your chocolate fix without feeling guilty. This healthy, high protein snack recipe makes 9 sinfully delicious muffins that feature only 146 calories each.

INGREDIENTS

  • 1.5 scoops (60g) NutriForce Chocolate Whey Protein Powder
  • 1c + 2tbs (100g) rolled oats
  • 1/3c + 4tsp (50g) oat flour
  • 1 tsp baking powder
  • 2 tbs powdered stevia (or dry sweetener of choice)
  • Pinch salt
  • 2 small bananas, mashed (185g)
  • 1 large egg
  • 2 tbs (28g) coconut oil, melted
  • 1 tsp pure vanilla extract

COOKING INSTRUCTIONS

Directions:

  1. Preheat oven to 350 degrees.
  2. Spray muffin tin with non stick spray.
  3. Whisk together dry ingredients.
  4. Mix together wet ingredients.
  5. Combine wet and dry ingredients.
  6. Evenly divide batter among 9 muffin tins.
  7. Bake for about 12-15 minutes.
  8. Allow to cool before eating.

Makes 9 muffins,

Nutrition Facts

  • Amount Per Serving
  • Calories 146g
  • Protein 7.4g
  • Carbs 17.2g
  • Fat 5.6g
  • Saturated Fat 3.5g
  • Sodium 26mg
  • Fiber 2.4g
  • Sugar 3.9g
  • Net Carbs 14.8g

 

Notice: Eating the right diet for your goals may result in increased gains and decreased body fat.

SERVING SUGGESTIONS

1 muffin.


Chocolate And Peanut Butter Protein Bars Recipe

Chocolate And Peanut Butter Protein Bars Recipe

These homemade protein bars taste amazing, almost like a brownie without the guilt. Main ingredients are chocolate whey protein and peanut butter.

INGREDIENTS

  • 2 scoops Chocolate Whey Protein Powder
  • 3 tbsp Peanut Butter, Smooth
  • 2 cups Oats
  • 5 Egg Whites
  • 3 Bananas, Medium
  • 1 ounce Honey
  • 4 ounces Skim Milk
  • 1.5 tsp Cinnamon

COOKING INSTRUCTIONS

Preheat your oven to 350 degrees F / 176 C.

Place the oats in a blender or food processor and pulse until they reach a flour-like texture. Now place the oats in a mixing bowl and add in the cinnamon and chocolate whey protein powder. Next add in the peanut butter and mix thoroughly.

Mash your bananas and add them to this mixture, along with the honey and egg whites. Mix well. Finally, add the skim milk and mix again.

Pour batter into a 9×9 or 9×13 greased baking pan. You may also use a pan lined with parchment paper.

Bake for 15 to 20 minutes, or until a toothpick comes out clean from the center of the pan. Allow the bars to cool and then cut into 6 bars. You may also cut them into 8 servings if you prefer a lower calories, lower protein bar.

If using a 9×9 pan the bars with be a little thicker. Cooking time may vary.

Nutrition Facts

  • Amount Per Serving
  • Calories v374
  • Protein 23.5g
  • Carbs 42g
  • Fat 8g

 

Notice: Eating the right diet for your goals may result in increased gains and decreased bodyfat.


PROTEIN BROWNIES

This recipe began as a challenge: Try to create something exceptional with limited ingredients. I wanted to capture the best “health benefits” a brownie could bring while still giving the bakery a run for its money. I’ve tried many variations and protein flavors, but never achieved the richness and texture a true brownie brings.

That is, until Muscle Milk Naturals hit the market, sweetened with Stevia and a bit of real sugar. Once I began experimenting, it didn’t take long to figure out that the key to making the most exceptional protein brownie takes only four ingredients and two minutes of your time!

Ingredients
  • 1 scoop Muscle Milk Naturals Real Chocolate
  • 1/2 scoop Muscle Milk Complete Whey Cocoa Bean
  • 1 mounded tablespoon Chunky Natural Peanut Butter
  • Dash of Baking Powder, Water
Directions
  1. Combine all ingredients in a microwave safe bowl.
  2. Stir in small amounts of water until you reach a brownie-batter consistency.
  3. Microwave for one minute, check and stir, then microwave again for 30 seconds to 1 minute. Microwaves vary, so be careful not to overcook. You want a brownie texture—soft and gooey!
NUTRITION FACTS
Serving Size
Amount per serving
Calories -320
Total Fat-15g
Total Carbs-15g
Protein-30g


MINT CHOCOLATE CHIP MOLTEN BROWNIES




INGREDIENTS:



Dry Ingredients

  • 3g Splenda
  • 3g Baking Powder
  • 8g SF/FF Pudding Mix
  • 20g Molten Chocolate Whey
  • 20g Mint Chocolate Chip Whey
  • 95g Complete Pancake Mix

Wet Ingredients

  • 2 Egg Whites
  • 
1 Whole Egg
  • 25g Greek Yogurt
  • 95g Almond Milk

Frosting

  • 50g Greek Yogurt
  • 
50g Regular Yogurt
  • 10g Molten Chocolate Whey
  • 
10g Mint Chocolate Chip Whey

DIRECTIONS:

  • Pre-Heat Oven to 350 degrees.
  • 

Mix all dry (Whey, SF/FF Pudding Mix, Pancake Mix, Splenda, and Baking Powder) ingredients in one large bowl

.
  • Separate eggs/ egg whites into another bowl.
  • Add yogurt, milk and eggs to the ‘dry’ bowl and use a hand blender to mix the batter.
  • When batter is complete, take cooking spray and layer a Pyrex dish.
  • 

Transfer the batter to the Pyrex dish and cook for 20-25 minutes, or until a toothpick comes out clean.
  • Allow to cool after finished (5-10 minutes)

.
  • Cut into squares and apply your frosting to the brownies


.

MACROS:

Brownies

  • Calories: 610
  • 
Protein: 50g
  • 
Carbs: 75g
  • Fat: 12g

Frosting

  • Calories: 115
  • Protein: 20g
  • Carbs: 7g
  • 
Fat: 1g

Brownies + Frosting

  • Calories: 725
  • Protein: 70g
  • Carbs: 82g
  • Fat: 13g


CINNAMON STREUSEL SWIRL MUFFINS

INGREDIENTS

Dry Ingredients:

  • 1 Pack of Dixie Carb Counter Cinnamon Streusel Swirl Muffin Mix
  • 35g Cinnamon Swirl Whey (1 Scoop)
  • 6g Splenda
  • 5g Baking Powder
  • 8g SF/FF Pudding Mix (Vanilla)

Wet Ingredients:

  • 1 Egg
  • 2 Egg Whites
  • 1/2 Cup Water
  • 50g Greek Yogurt

DIRECTIONS

  • Combine Whey, streusel mix, baking powder, SF/FF pudding mix and Splenda into one bowl, and the eggs, water, and greek yogurt in another.
  • Combine all of the ingredients into a single bowl, and mix with a hand mixer, or use a whisk to make a batter.
  • Pre-heat oven to 350 degrees.
  • Coat a muffin/cupcake pan with cooking spray.
  • Transfer the mixture to the muffin/cupcake pan, layering the batter with streusel mix in the center and at the top (batter, streusel topping, batter, streusel topping).
  • Bake at 350 degrees for 15-20 minutes.
  • Use a toothpick to check muffins– they are finished when the toothpick comes out with no residue.
  • Allow to cool for 5-10 minutes. Put finished product in fridge to cool/set, or eat right away!

MACROS

For The Entire Batch:

Calories — 845

Protein — 70g

Carbs — 125g

Fat — 7g


LOW CARB MOLTEN CHOCOLATE MUFFINS

Ingredients

Dry:



  • 1 scoop Molten Chocolate Whey (30g)
  • 10g Cocoa Powder
  • 3g Splenda
  • 3g Baking Powder
  • 10g powdered peanut butter (German Chocolate Cake)

Wet:

  • 1 Egg
  • 
1 Egg White
  • 25g Greek Yogurt

DIRECTIONS

Pre-heat oven to 350 degrees.

Mix all dry ingredients in one bowl (Whey, powdered peanut butter , Baking Powder, Splenda, Cocoa Powder). In a separate bowl, combine the wet ingredients (egg, egg white, and greek yogurt)
.

Simply add the dry ingredients to the wet, and then mix/stir until batter is formed.

Take a muffin pan and coat with cooking spray, or use muffin liners.

Fill each muffin tin (coated or lined) about halfway. You don’t want the muffins to overflow while baking.

Bake for 10-15 minutes, or until toothpick comes out clean.

Allow the muffins to cool for 5 minutes, then take out of liner/ muffin pan and enjoy!

MACROS

Calories: 320

Protein: 40g

Carbs: 17g

Fat: 10g


CHOCOLATE RASPBERRY PEANUT BUTTER TRUFFLES

INGREDIENTS

40g Complete Pancake Mix (Extra Fluffy)

40g Oatmeal (MyOatmeal.com) grinded into a powder

3g Splenda

10g PB Lean (MyOatmeal.com)

8g SF / FF Pudding Mix (vanilla)

34g COR-Performance Whey (Chocolate Raspberry Truffle)

20g Raspberry Jam/Jelly (Sugar Free)

10g Honey

Dash Sugar Free Syrup

50g Yogurt

10g Sugar Free Hershey Syrup (Topping, optional)

DIRECTIONS

1. Combine all truffle ingredients, except maple syrup, in a magic bullet (blender).

2. Blend for about 1 minute. At this point, it will be very thick and clumpy, which is perfectly fine. Add in the maple syrup and blend until mixture is smooth.

3. Line a flat dish with parchment paper or wax paper.

4. Take your hands or a spoon to help bind the mixture into small truffles.

5. Place the truffles on the parchment paper and set aside. The amount of truffles you make will vary based on the size.

6. Drizzle chocolate syrup on top of truffles.

7. Let the truffles sit at least 1-2 hours in the fridge to harden. Serve after they set.

Enjoy!

NUTRITION

For The Entire Recipe:
Calories ~ 570
Protein ~ 40g
Carbs ~ 85g
Fat ~ 8g