GymBug

I've caught it. Fortunately, it's not treatable.

Archive for the tag “protein”

Sometimes others put it way better

Hi there!

Apologies for the gaps. My aunt was visiting! I had a great week (and there wa a gym in the hotel!) I’m now preparing for my first 10k event on Sunday April 26th, very excited! It’s the Madrid Rock ‘n’ Roll 10k.

This is going to be brief, but this post is a MUST READ

http://www.eattoperform.com/2015/04/18/check-wreck-lisbeth-darsh/

I’ve mentioned Eat To Perform before but they are brilliant. Eye-opening, relevant and knowledgable posts.

Also, if please if anyone is looking for protein give Go Nutrition a try, I love their Chocolate flavour Whey Protein! Get a free 250g bag ith your first order over £10 with code A5CJC5, it also keeps me in the Academy if I get 2 referrals per month.

Have a great week team!

Gym Bug

Advertisements

Go Nutrition Academy

Hi there!

I’ve just been accepted into Go Nutrition Academy! I couldn’t more excited! However, I must refer at least 2 people per month in order to remain on the inside! This is a great opportunity for me to learn so much about nutrition and fitness nd if anyone is looking to buy protein, please give Go Nutrition a shot! I use their Whey Protein, their chocolate flavour is amazing (even with water!)

I know it sounds like I’m plugging them for the sake of staying inside the Academy but their protein is genuinly great tasting and great quality. They also have a fantastic range of other trianing goodies.

Plus, if you use my referral code you get 250g of free protein when you make an order! Can’t beat free protein!

My code is A5CJC5!

Free protein!? Hell yeah!

Gym Bug

MyProtein Discount!

Hi there!

After an amazing and indulgent weekend I’m back! My sister has (unfortunately) gone home and I’ve now got 3 weeks to kill before my next visitors to Madrid! I got a supply of protein delivered to me (good flavours, cheaper delivery to the UK) but miscalculated how many scoops I will need between now and my return home in May. So I looked to MyProtein to help me out! I managed to get £26.56 worth of protein related goodies for £12.52 today, including delivery!

MyProtein is absolutely brilliant for quality protein in great flavours for great prices. My sister and I both use it, my sister finds it is the only protein that doesn’t upset her stomach! I usually buy Chocolate Smooth but have gone for Unflavoured this time because it’s cheaper and I don’t mind the unflavoured version at all, so I might as well save a bit!

So, my order consisted of ;

1kg Unflavoured Whey Protein
9 x Pro Milk Zero Chocolate
MyProtein Blender Bottle

I then applied the following code;

20% entire order when you order certain “Goodies” (in this case it was the Pro Milk Zero -£2.63)
Automatic discount of the Pro Milk Zero (-£12.99)

Then just add £1.99 standard delivery and I had an amazing deal on protein!

I really recommend MyProtein!

Gym Bug

Note; this was no way sponsored by MyProtein, these voucher codes are accesible by anyone!

Healthy snacks for on the go!

Hi there!

I’m one of those people who needs snacks handy for work, university, being out and about because I hate buying things out (I’m always tempted by unhealthy choices) and I always find them to be sort of dissappointing. So I thought I’d list some of my favourite on the go that you can prepare at home and grab and go! This particular post is for those snack that require no cooking! Once I start exprimenting when I’m home (and have access to an oven) I’ll do some snacks that you can cook.

  • Hummus and vegetable sticks (celery, carrots, cucumber, courgette etc).
  • DIY Trail mix (mix bran flakes, raisins, nuts. other dried fruit for a great, protein packed snack).
  • Ham slices wrapped around cucumber or carrots sticks (can bring some hummus long too).
  • One yoghurt pot mixed with 2 tablespoon of oats (best allow the oats to soak in the yoghurt for an hour or more).
  • One yoghurt pot with grapes, banana, apples etc.
  • Handful of pretzels (watch the salt content of the pretzels you buy).
  • Soreen.

These are a few of my personal favourite snacks. I really love makng a big tuperware full of trail mix and putting some in a little tub! Also, Soreen is something I wish I could eat all day!

Gym Bug

Macros

Hi there!

Discovered a brilliant image today on Facebook from The SFN Expo Facebook page. Macros are essentally your daily calori requirements, broken down into detailed calorie requirements for protein, fat and carbohydrates. Some people don’t like calculating macronutrients as they don’t feel it helps attain their fitness goals. However, if you’re interested in calculating your macronutrient requirements, you can do so following the steps below;

  1. Calculate your Total Daily Energy Expenditure
    (Weight in kilograms x 2.2) x (Number training hours per week + 9-12*)
    *you must select your intensity rate here for training, 9 being low intensity and 12 being high intensity)
  2. Calculate your protein requirements (in grams)
    Weight in kilograms x 2 grams (you can adjust this but try stay within 1.4-3.0)
    Multiply this by 4 to get calorie requirements from protein.
  3. Calculate your fat requirements (in grams)
    Weight in kilograms x 1 gram (adjustable but try keep this above 0.7)
    Multiply this by 9 to get calorie requirements from fat.
  4. Calculate your carbohydrate requirements (in grams)
    Total Daily Energy Expenditure- (Calories from protein + Calories from fat)
                                                          4
    Do not divide by 4 to determine your calorie needs from carbohydrates.
  5. Calculate your fibre intake (in grams)
    Total Daily Energy Expenditure
                      100
    It is advised to keep it at around 15g

I was curious about why you would consider calcuating your macros and found a great article on BodyBuilding. They give reasons to macro and reasons not to. I recommend reading the whole article on their website but the reasons are as follows;

Reasons to Macro;

1) You’re lean but you want to be leaner
2) You have no concept of what “enough protein” means
3) Your body signals are out of whack
4) You have a deadline to meet

Reason not to Macro;

1) Your neurosis gets you nowhere
2) You’re a macronutrient veteran
3) You just got your feet wet
4) You want to be healthy, not freaky shredded

There you have it! Macros all summed up. I calculated mine out of interest and my Total Daily Energy Expenditure is apparently around 1604 calories per day with workout intensity of 10, I do a lot of HIIT however, so when I shifted it to 12 (out of curiosity) it said I needed 1814 calories. I wrote a post recently about calorie calculators if you’re interested in seeing how different online calculators calculated my needs differently!

Have a great weekend!

Gym Bug

Alternative sources of protein

Hi there!

I drink protein shakes after any weight lifting sessions to help muscle repair and recovery. However, not everyone wants to do this or can (they aren’t great for people with sensitive stomachs, my stomach doesn’t always agree). So I thought to look for different sources of protein! I got these from Health online, which has recipes for each of these vegan/vegetarian alternatives.

  • Green peas; 7.9 grams of protein per cup.
  • Quinoa; 8 grams of protein per cup.
  • Nuts and nut butters; watch here, 1 ounce of almonds, cashews and pistachios (examples) have 160 calories BUT do contain 5-6 grams of protein.
  • Beans; these pack a fair protein punch, for example, there’s about 13 grams of protein per cup of kidney beans.
  • Chickpeas; 14.6 grams of protein per cup.
  • Tofu; 40 grams of protein per cup (you don’t need that much, go for half a cup).
  • Edamame; 16.8 grams of protein per cup.
  • Leafy greens; spinach, brocoli etc. 1 cup brocoli has 8.1 grams of protein per cup.
  • Chia seeds; these pack 4.7 gram of protein per ounce (about 2 tablespoons).
  • Sesame, sunflower and poppy seeds; sunflower seeds have 29.2 grams of protein per cup, sesame and poppy seeds have 21.6 grams of protein per cup.
  • Non-dairy milk; soy milk has most at 8 grams of protein per cup, almond, rice and hemp milk have around 1 gram of protein per cup.
  • Unsweetened cocoa powder; 1 gram of protein per tablespoon.

And there we have it! Some great alternatives to protein shakes for those who don’t like them, want them or can take them! A typical 25g scoop of protein with water yields about 100 calories and 25g of protein (some have more, I use MyProtein, GoNutrition or TheProteinWorks).

Do you have any great alternatives?

Gym Bug

Oats!

Hi there!

Warning: I will use oats and porridge interchangeably.

I’ve already done a post on Stoats, which is a great porridge company based in Scotland. I love their oats and recommend trying their flavours to mix breakfast up! However, if you prefer making your own delicious oats, I’ve made a list of easy toppings that you can cook into the porridge (just cook the toppings with th oats) or throw on after cooking. I usually cook my oats in the microwave also a make it slightly drier.

  • Banana; very simple. If you microwave your oats the banana disappears and creates a delicious and creamy mix.
  • Banana and honey; bit sweeter.
  • Pineapple; this becomes insanely hot in the microwave, but it’s a great sweet and sour flavour. Add some dried/fresh coconut to make a tropical breakfast.
  • Dried fruit; cranberries, raisins, sultanas, apricots, dried coconut, the list goes on! Bananas and raisins are also delicious.
  • Cinnamon; powdered cinnamon is brilliant, throw it in with bananas, apples, raisins for even more flavour.
  • Apples; cook them with the porridge too for delicious, hot breakfast.
  • Berries; strawberries, blueberries, raspberries, blackberries. Again, add these on top or cook into the porridge. Cooking them creates a lovely compote.
  • Peanut butter; on its own, with cinnamon, bananas or apples.
  • Jam; a bit more fruit (and a bit more sugar).
  • Peanut Butter and Jam; watch the portions here, but it’s a delicious treat.
  • Dark chocolate; a couple of squares, great if you’re craving some chocolate.
  • Cocoa powder; not as tasty as dark chocolate but better if you’re watching your calories.
  • Yoghurt; I really enjoy cooking up a nice, hot bowl of porridge and adding a tablespoon of low-fat natural or fruit flavoured yoghurt.
  • Granola; top your bowl with a modest amount of granola for a lovely crunch.
  • Almonds; adds a nice crunch and delicious flavour. Best add these in and cook for the final 20 seconds or crush them into your porridge.
  • Protein Powder; I recommend mixing up the protein and milk in your shaker then adding that to the oats before cooking to make sure the protein dissolves well.

You can also make porridge savoury, but I’ve never tried this (yet) but here’s a list of recipes from Shape to try if sweet porridge is not your thing!

If hot porridge is not your thing then try mixing your oats (typical 40g portion) with yoghurt in an airtight container (I use Weight Watchers individual pots, one per breakfast, great flavours), throw in some toppings listed above  and leave it overnight. Next morning you’ll have delicious cold oats, they must be left overnight however to ensure the oats soften. I’ve already mentioned overnight oats before with a recipe for Bircher’s Muesli that my mum makes.

IMPORTANT; porridge doesn’t need to be just for breakfast. Porridge can be a brilliant recovery food. Over the Christmas holidays I enjoyed cold, overnight oats post-run. You can get a great balance of carbohydrates and proteins and some sugars to help your body recover.

I’m a huge fan of porridge in case no one noticed.

Gym Bug

Breakfast; The Most Important Meal of the Day

Hi there!

Today I shall be discussing the most important meal of the day; BREAKFAST. Studies have repeatedly shown breakfast is vital if you’re looking to lose weight or maintain a healthy lifestyle. Literally, Google the importance of breakfast and see what happens!

The whole idea behind ‘breakfast is the important meal of the day’ relates to the fact that you haven’t eaten for a considerable amount of time whilst you’ve been sleeping. It’s roughly an average of 5-7 hours. That’s a long time for your body not to receive fuel. Yes, your metabolism is not running at such a high rate when you’re sleeping but you are still burning calories to breath and function, right? Eating breakfast gives you the energy to perform better, concentrate, exercise and generally tackle the day better. It may also reduce hunger throughout the day, leading to weight loss or management. Overall, breakfast is a must-have if you’re looking to make healthier lifestyle choices. Plus, it’s absolutely delicious and it can be quick if you need it to be!

Here are some excellent breakfast options;

  • Porridge
    A huge favourite of mine. I usually have this for breakfast every day and I never get sick of it. The best part about porridge is that you can change it up all the time. Try it with sliced banana, apple, berries, pineapples and more fruit! I love cooking the fruit in with the porridge to soften the fruit and get the juices mixed with the oats. You can also add honey, agave syrup, seeds, cacoa powder, dark chocolate drops, nut butter and cinnamon! Also if you’ve made it rather thick, a good spoonful of yoghurt is delicious too. Porridge is a low glycaemic index food which means it’s slow releasing, keeping you fuelled and focused until lunch (or maybe snack time).
  • Pancakes
    I’ve done two different pancakes posts; Protein Power Pancakes and 2-Ingredient Pancakes. There are literally hundreds of recipes out there though and you can make variations on both these recipes. The best and most versatile thing about pancakes though is the toppings. Go for fruit, syrup (watch the quantities), nut butters, yoghurt, some cinnamon to make them sweet. If you’re wanting something a bit more savoury pancakes are great with eggs (maybe not the two recipes listed above, but a more neutral pancake mix), bacon, sausage (not the healthiest options), even have them with some ham and tomato or avocado.
  • Overnight oats
    I have had Bircher’s Muesli that my mum made once and it’s phenomenal, I’ll post the recipe below for you to try but overnight oats are becoming insanely popular. These are great if you need a grab’n’go breakfast.
  • Eggs
    Have them scrambled, boiled, poached, in an omelette, however you like them! These are a great source of protein which will keep you going until lunch. Have a veggie omelette, veggie scramble, boiled eggs with whole wheat toast, scrambled eggs and avocado, again the possibilities are endless!
  • Muffins
    You’re probably thinking I’m crazy, it sounds strange but you can create some delicious and healthy breakfast muffins for another grab’n’go breakfast. It’s all about preparing the night before and making sure you’re not buying your breakfast muffin! Here’s a recipe below I found for delicious Banana Oatmeal Breakfast Muffins.
  • Smoothies
    Another grab’n’go one here. Through in your favourite fruit, some low-fat yoghurt, oats and blitz it! You can also make vegetable juices or through in some spinach, kale etc to make different combinations of smoothies. Freeze the fruit for an ice-cold serving of breakfast. Also, if you’re taking protein feel free to through in a scoop of your powder to really get a packed breakfast.

These are but a few options. Here’s a link to my Breakfast board on Pinterest for more inspiration  I’m constantly updating it with new finds and I’ll post on here when I use new recipes and let you know the verdict!

Now for the Bircher’s Muesli (for 6, overnight recipe)

Ingredients;
1 cup rolled oats
1 ¾ cups water or milk
1 green apple
1-2 tablespoons honey
1 ½ cups plain yoghurt/non-fat greek yoghurt/ low-fat fruit yoghurt
1 teaspoon cinnamon (optional)

Method;
1. Combine the water or milk and oats, cover and leave overnight.
2. The next morning make sure your oats are nice and soft.
3. Core and grate the apple into the oats.
4. Add the honey, yoghurt and (if using) the cinnamon to the oats and apple.
5. Stir until all is well combined.
6. Serve as it is or with your favourite breakfast toppings.

Some favourite toppings; banana, dark chocolate drops, berries, raisins, nuts.

This is a delicious breakfast and one I’m sneakily hoping will be prepared at some stage when I’m home, I may even make it myself!

With all these amazing recipes why would you want to skip breakfast!?

Gym Bug

Bounce Balls; Energy from Nature

Hi there!

When my sister picked up my first Bounce Ball, she raised her arm to launch it at the ground, not quite realising what she was holding. A Bounce Ball is not a bouncey ball that you played with as a kid and probably got hit by (small, round bruises, anyone?), although give me a bouncey ball now and I’ll be quite content for a while. Anyway, back on point, Bounce Balls are food. A great kind of food. They’re energy balls. The idea behind them is to get an excellent boost of energy from small, delicious, nutrient-dense foods.
I’ve only tried one flavour (still making my way around them) but here’s a run-down of their excellent, energy balls.

There are 8 amazing flavours to choose from, made from the highest quality ingredients (messing with quality is not an option here). Each different flavour provides something different whether it’s only flavour, or the function or the nutritional value is provides. Bounce Balls have made sure you will find exactly what you need.
HP= High Protein
V= Suitable for vegetarians
GF= Gluten Free
HF= High Fibre

  • Cacao Mint Protein Bomb; this is their newest flavour. Sunflower seeds, cacao nibs, quality proteins and rice bran. Get your protein pick me up from this incredible new ball! (HP)
  • Apple & Cinnamon Protein Punch; cashews, whey, pea proteins, excellent carbs and heart healthy fats. An excellent high protein which will curb even the meanest of hunger pangs to help you maintain your fast-paced day. (V & GF)
  • Peanut Protein Blast; they’re all on my bucket list, but this is next. I’m a huge peanut fan. Titled “The Golden Nugget” on their website, this ball is packed full of delicious peanut. High protein, energy packed ball of incredible. (HP)
  • Coconut & Macadamia Protein Bliss; an antioxidant packed ball with excellently healthy macadamias, coconut and cashews. This is definitely one for the lovers of coconut and summer flavours (HP & HF).
  • Spirulina & Ginseng Energy Balls; I hear a lot about Spirulina and I wasn’t sure what it was, so I did some research. It’s a superfood which is high in protein, essential amino acids and iron. Excellent sources of iron and great boost for the immune system. This particular energy ball is packed with superfood Spirulina and superfood Ginseng. This seems like a body’s cup of gold. Packed with delicious almonds, oat, sesame seeds, spirulina and ginseng. This is literally a health boost in a packet, it’s got fibre, unsaturated fats, vitamins E and B12 (HF)
  • Almond Protein Hit; I’ve tried this one ad I really enjoyed it, it’s got a bit of marzipan flavour to it, and it did give me a fantastic energy boost (I enjoyed it whilst on an energy slump on holiday, instant pick me up). Another ball packed with heart healthy fats, protein and complex carbohydrates. (HP & HF)
  • Cashew & Pecan Vitality Lift; another heart healthy packed ball packed with delicious nuts and seeds. This one also contains an excellent antioxidant called manganese. Get your mono and unsaturated fat hit from this one! (HF)
  • Fudgie Walnut Health Storm; walnuts, peanuts, carob and sesame seeds. This is an excellent ‘free-from’ option for all gluten free readers. Again it’s packed with manganese, heart healthy fats and fibre. (HF & GF)

All their products are great on-the-go snacks that are packed with healthy but filling ingredients. Once I’ve got some more monies in the bank (curse the student budget) I have every intention to getting my hands on these balls of power to fuel my long days. They’re too convenient not to try!

These are available in a wide variety of stores; find them in Holland & Barrett, Waitrose, Boots.com and other health food shops. You can also purchase them online on their own website. A pack of 12 costs £19.45 or a pack of 40 for £63.95. It sounds like a lot but consider how nutritionally dense they are, I think if you’re really serious about healthy energy, these are worth it.

Gym Bug

Recovery Foods

Hi there!

Hard, intense workouts of the cardio or strength training variety should leave you feeling pretty drained and eventually hungry. If you’re like me, you’re not hungry immediately after a workout, but give it 20-30minutes and the hunger kicks in and it’s intense! It’s necessary to fuel your body up 1-2 hours after working out in order to help muscles repair and your body to maintain function. It’s best to get a good mix of protein, carbs and healthy fats.

After most of my workouts I’ll eat a bowl of porridge (I prefer exercising first thing in the morning) and on occassion I’ll have a salad packed with rommaine lettuce, white beans/lentils, cucumber and olives. I also have MyProtein Chocolate Smooth Whey Protein after strength training days. However, this isn’t foreveryone, so below I’ve listed some great recovery foods to have after the gym.

  • Chocolate milk (especially handy for people on the go) with a banana
  • Cottage cheese on rye bread (cottage cheese is good for protein)
  • Scrambled eggs (protein, protein, protein) pair it with some wholemeal bread or rye bread!
  • Peanut butter on wholemeal toast or rye bread
  • Coconut water and a banana (great for restoring electrolytes)
  • Avocado stuffed with cottage cheese and tomato
  • Avocado on wholemeal toast/rye bread
  • Spinach salad with chicken
  • Sliced apple with peanut butter and raisins
  • Tuna salad or sandwich
  • Smoothie with oats and greek yoghurt
  • Greek yoghurt, chopped banana, topped with some nuts

These are just a couple of great ideas that combine carbs, fats and proteins to help your body recover and make sure you’re ready to tackle the next workout! Remember to try keep carbs as wholegrains and DRINK PLENTY OF WATER. Rehydrating is vital and consistently drinking water through the day is an excellent habit to develop. Always try keep a water bottle to hand.

Hope you had a great weekend!

Gym Bug

Post Navigation