Think putting yourself on a muscle building diet has to be a
painful process? Whether your goal is fat loss or muscle
building, getting proper nutrition is at least 80% of the game. If
you don't have that figured out, you are going to be a long time
away from seeing results.
The good news is that your tastebuds don't have to suffer if you
don't want them to. There are plenty of ways to get in your proper
nutrition while keeping things interesting. If you think gaining
muscle means suffering through can of tuna after can of tuna or
pounding back a protein shake as fast as humanly possible, you need
to think again.
Give one of these recipes a try and you'll be surprised just how
easy it is to eat right, achieve your goals and actually ENJOY your
food at the same time.
Protein Fudge Nuggets
great to take to the gym as a post-workout treat or just for a snack
to eat between meals. When you are trying to gain weight many of you
really need to packing in the calories so you need calorie dense
foods. These chocolate treats have it all.
8 scoops chocolate protein powder
1 cup oatmeal (can be ground depending on the consistency you'd
1/3 cup natural peanut butter
3 tbsp honey
½ cup milk
3 tbsp crushed peanuts
First mix together the protein powder, oatmeal, peanut butter,
honey and milk. Form into small balls and then roll in the crushed
peanuts to finish. Note that these can easily be frozen in
plastic bags and consumed on a later date.
Nutritional Info (1/10 of the recipe)
6.7 grams fat
18 grams carbohydrates
25 grams protein
When you're craving a good home-made pancake breakfast, give
these a try. They are filled with slow digesting carbohydrates that
will keep your blood sugar steady throughout the morning.
¼ cup oats
1/3 cup canned pumpkin
5 egg whites
1 tbsp ground flax
½ tbsp cinnamon
Splenda to taste
First heat a frying pan until hot and then reduce to medium
temperature. After mixing together all the ingredients drop by
spoonful onto the plan, flipping when bubbles start to form.
Makes about 5 - 4" pancakes.
Nutritional Info (per recipe)
23 grams protein
26 grams carbohydrates
4 grams fat
When you're craving something sweet but are on a very low carb
diet, there often is not a lot of options. This recipe is the
perfect dessert that will give you plenty of protein and not much
else. Great for those on a very strict diet.
1 package sugar-free Jell-O (any flavour)
1 scoop Syntrax Nectar protein powder (any flavour - to match
Mix 1 cup boiling water with the Jell-O powder then stir in one
scoop of the protein powder until dissolved. Once that's
finished, mix in one cup of cold water and allow to set. Serve with
low fat Cool Whip if desired.
Everyone needs a good cookie now and then but not everyone needs
the damage to their diet. Luckily with these not only will you be
getting a great dose of protein, you will be getting plenty of
antioxidants from the blueberries.
2 scoops vanilla protein powder
4 egg whites
½ cup oats
1 cup blueberries
First combine all three ingredients so they are blended well.
Then mix in blueberries and drop by the spoonful onto a greased
cookie sheet. Bake at 375 degree Celsius for approximately
thirteen minutes. Makes 10 cookies.
Nutritional Info (per cookie)
6.5 grams protein
0.7 grams fat
5.5 grams carbs
Intramuscular Buffering Capacity
last adaptation that’s seen with sprint training is the buffering
capacity of the muscle. During glycoglysis, various byproducts are
created such as lactic acid, and when these accumulate, it causes
the extreme feelings of fatigue in the muscle tissues.
then forces you to stop exercising as the fatigue sets in and often
will be the end of your workout.
Overtime, sprint training
will increase your ability to buffer these byproducts so that you
can then workout for a longer period of time while maintaining that
So, next time you’re debating about whether to do
a sprint training session or a moderate paced cardio session lasting
for 40 minutes or so, opt for the sprint session.
benefits you’ll receive are far more numerous and fat loss will be
kicked up a notch as an added benefit. Keep in mind that for these
type of benefits to occur, you want your sprints to last somewhere
in the neighborhood of 20 seconds to 40 seconds, with a work to rest
ration of about 1:2. Repeat this process a total of 6 to 8 times and
begin and end with a five minute warm-up and cool-down.