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Found 5 results

  1. Protein Chocolate Spread

    Its a fairly simple recipe that Ive seen on Youtube and I eat it regularly. It goes well with fruits. Ingredients: 40 grams of chocolate protein powder 10g of cocoa used for baking (Backkakao in german) Water or Milk (quantity depends on preferred texture) Mix all of it together in a bowl. Thats it. If you decide to put it in the fridge it will get a little hard after a few days.
  2. Hi all, I received this via e-mail from a Nutrition website which bombards me daily with advertisments and similar such articles. I usually cast a quick eye over them or just press the delete button, but this one made me sit up and take notice as I rely on Whey Protein shakes to supplement my protein intake. I've come across some of the arguments here before, but never thought that something which contains 1g of fat will actually increase my body fat to any noticable degree. So I thought that I'd share the article with you all and invite comments. It won't come as any surprise to learn that it culminates in an advertisment for a new brand of "super grade" time release Whey Protein, so you'll have to sift through the marketing BS. But, to those of you who are knowledgable about the dietry side of things, are these claims basically true or not? "Whey protein, even the "high quality" stuff that you'd pay an arm and a leg to obtain from your local Vitamin Shoppe or GNC, could very likely be stalling your fat loss progress and, even WORSE, causing you to GAIN weight. And if that wasn't enough, here are the absolute WORST times to consume whey protein: 1. During the day 2. In the evening Scratching your head? Don't: you understood it perfectly. Whey protein simply isn't a great protein to consume at any time of day, and for specific reasons. 1. Whey Protein Absorption - A review on the rate of protein absorption published in 2006 in the International Journal of Sport Nutrition and Exercise Metabolism reported that whey protein isolate absorbs at a rate of about 8g/hour. This is in large part due to the fact that whey is not broken down into small enough peptides by our body's natural enzymes in time to be absorbed. Couple that with the fact that the window of opportunity for whey protein to be absorbed is 1.5 hours, your body at maximum will be able to absorb 12 grams of whey protein from a single serving. Kind of makes those 40g whey protein shakes seem foolish, doesn't it? Well, that's because they are. Simply put, whey protein passes through the system far too rapidly to be adequately absorbed, leaving the majority of your protein shake wasted...literally. 2. Insulin Release Associated With Whey - Which of the two items below cause a greater spike in insulin? a) White Bread Whey Protein Well, as you can probably guess, if you chose the horrendous, high glycemic, void-of-all-nutrition white bread, you'd be 100%...WRONG. That's right, a 2012 study published in Nutrition & Metabolism identified that the specific amino acids in whey protein stimulate beta cells to secrete more insulin than a similar amount of carbohydrate from white bread. In the presence of insulin, fat burning essentially stops. This makes a whey-protein-only supplement a big-time no-no for evening use, especially pre-bedtime when avoiding spikes in insulin are paramount as metabolism is already slowing down in preparation for its normal, much slower sleep rhythm. The truth is, whey protein simply isn't an ideal protein to use at any other time other than immediately following exercise, and even then the amount you're able to absorb on a per serving basis is extremely limited. So there you have it. Are Whey Protein Shakes really such a waste of time?
  3. Hi all ! I've just started weights after a massive change in my diet and lifestyle. I am a skinny 29 y/o male who grew a nice beer belly over the past few years and watched my health deteriorate (bad food, beer, smoking, no exercise). Made the decision to give it all up and have just started my 3rd month of a healthier lifestyle. The first month i spent every night at the gym walking and running to 5k's (about 45 mins on the treadmill) but no weights. I started the stronglifts 5x5 program and just finished session 10 tonight. Run down: Weight: 60kg Height: 5"10 Build: Skinny Diet: 8:30 Breakfast - Protein shake, 1x egg with spinach/ mushroom/ capsicum/ tomato/ sprinkle of light cheese 10:30 Snack - Baked bar (no fat) and 50g of nuts 01:00 Lunch - Pumpkin seed bread with 50g beef/ cheese/ onion and an orange 03:30 Snack - Smoothie (1x banana/ blueberries/ diet yoghurt/ whey protein/ psyllium husk/ wheat germ) 06:30 GYM 08:00 Dinner - Either a) turkey with quinoa and roast veggies - or homemade pizza with turkey/ spinach/ capsicum/ mushroom I want to eat the right foods, but i dont want to get my belly back! I have dropped 8kg's since and 2.5 inches from my waist making me now a size 28 jeans. All good so far except - * I am REALLY struggling with the overhead press - i can't seem to get past 32.5kg's (i just manage 4 reps but not 5). I do this after my squats so the 2 aren't related but once i get to the 3rd one my arms want to fall off and the 5th never makes it past the top of my head. All of my other exercise grow 2.5kgs with each session except for this. Questions: 1) What can i do to improve my diet? 2) What can i do to improve the overhead press? 3) When is the best time to take creatine? (every website is different) 4) Should i be having some sort of power bar before gym? (i just made the ones listed in the recipe forum and cant wait to try em) All feedback is welcome! Thank you, Chris
  4. Hi guys, I have been concentrating on weight and fat loss recently, been working on taking in lesser calories and carbs. Problem is that keeping protein intake to 1g of bw which is 200g for me, also makes my calorie intake go above my need. I will give example of today's diet, today was my workout day, so I had rice as my carbs intake after work out rest of the food is what I take usually every day 2 slices of bread =110 cal/slice, 5-6g proteins/slice 3 eggs=70 cal/egg, 6-7g proteins/egg protein shake 2 scopes= 100 cal/scope, 19g protein/scope 500g chicken=120-130 cal/100g, 25-28g protein/100g 50g rice= 250 cal/50g, 70g carbs, 7g protein apple=70 cal banana=90 cal 1/2 cucumber=10cal cottage cheese 300g=70cal/100g, 10g protein/100g now if i count i had around 1900cals and around 200g protein My requirement is 1200-1500 cals for weight loss, i am consuming 1900 on workout days and around 1700 on rest days. if i cut my calories down mean i have to cut about 20-30g protein which I dont want to, plz give your input on this cheers
  5. Hi y'all, I've recently started experimenting with what I like best as a PWO (PostWorkOut) meal. Since it would obviously be nice to have a little diversity in PWO choises, I though I'd start a new thread here. So we can use this thread to post our favourite PWO meal, shake, or whatever you boys and girls like to eat after beating the iron. Let me kick things off with my absolute favourite: 4 baked eggs 'sprinkled' with 200g chicken filet, and 2 big slices of cheese Put all this on 3 slices of whole-wheat bread 200g of raisins, and 300ml of chocolat milk on the side...oh how I love chocolat milk I don't have the exact calorie/protein etc count anymore since....well....that was posted on SL, and I forgot to write it down anywhere else. So here's a rough estimation: Kcals: >1500 Protein: >100g Carbs: 150g Fat: <50g
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