Bringing you the latest in health and fitness

Leave a comment

Banana Kiwi Super Smoothie

A high in nutrients protein shake for the muscle and taste buds.

Preparation: 5 minutes
Serves: 1 serving
Energy: 347 calories per serving

– 1 large banana
– 1 scoop vanilla protein powder
– 6 oz nonfat plain greek yoghurt
– 1 cup unsweetened almond milk
– 1 kiwi fruit

1) Chop the fruits.
2) Blend all the ingredients for 1-2 minutes.
3) Serve.

Leave a comment

Plasma Protein for Recovery

You are familiar with whey and casein, as well as soya, and probably other vegetable protein powders, such as rice and pea protein. But plasma protein powders are fairly new to the market.

Plasma (also known as serum) protein starts with blood, typically from cows. The red blood cells are removed and the remaining liquid is plasma, or serum if the blood-clotting factors are removed. This liquid is spray-dried and ground into a fine powder that is more than 90% powder. Most of that is from albumin, which is the major protein in blood and is responsible for carrying certain hormones and maintaining blood volume, and from immunoglobulins or antibodies, which fight off foreign invaders in the body. Taking plasma protein can boost your immune system, which can help prevent you getting sick or help you recover quicker from an illness. In fact, University of Barcelona researchers reported that rats infected with the Staphylococcus aureus bacterium, that were given plasma protein powder, produced more anti-inflammatory and fewer inflammatory agents than rats given regular milk proteins, and thus had a better capacity to recover from the infection.

To prevent illness from derailing your training, especially during the flu season, choose plasma (or serum) protein that supplies at least 40% immuniglobulins and add about 10 grams to your pre-workout and post-workout protein shakes. Also add 10 grams to other shakes you have throughout the day.

Leave a comment

Relying on Shakes/Protein Supplements Instead of Whole Food

A bodybuilder relying on multiple shakes per day in place of whole food will have a very different physique from one who eats more whole food. The natural digestion process is important and you can only get that with whole foods. Protein powders are broken down so much that they do not digest and get absorbed like food. It is better to add specific amino acid supplements to a meal than to replace a meal with a shake. However, we do not live in a perfect world and because of work or family obligations we may end up missing meals. In such situations, shakes can be used. But when you are dieting, would you rather have a protein shake made with water or a grilled chicken breast and sweet potato?


Post-Workout Shake/Breakfast

Breakfast is the most important meal of the day, but in the bodybuilding world the period immediately after training is just as crucial. After your weights session, your body needs two main nutrients, proteins and carbohydrates and fast. The protein is required by muscle tissue that has been broken down during your workout. The carbs act as a shuttle for the protein. Fast-digesting carbs cause a spike in insulin, which ferries amino acids into muscle cells. Insulin also refills stores of glycogen or stored carbohydrates, helping to ready your body for its next session at the gym. The post-workout window is the one time of the day when you can make friends with sugary carbs and still benefit.

Preparation: 5 minutes

Serves: 1

Energy: 487 calories


– 1 cup water

– 2 scoops whey protein powder

– 1 cup low fat milk

– 1 ½ cups frosted flakes cereal


1)      Place all the ingredients in a blender and mix until combined.

Frosted Flakes Cereal

Don’t feel guilty including this in the shake. Your body needs fast-digesting carbs post-workout, to boost insulin level, jump starting recover and topping up glycogen levels.

Whey Protein Powder

Whey is the go to protein for post-workout shakes because it digests quickly, rushing to muscle tissues to begin repair and promote growth.

Low Fat Milk

Milk makes a mice, creamy blend in shakes, and milk has also been shown to rehydrate the body after workouts more effectively than water. Furthermore, research indicates casein, which makes up 80% of milk’s protein content, improves muscle gains when taken post-workout with whey.

Leave a comment

Protein And Fruit Oatmeal

When you wake up in the morning, your motivation to prepare and cook an elaborate breakfast is probably slim to none. Instead of opening the cupboards and grabbing the first thing that catches your eyes (eg the sugar-coated cereal) why not fuel your body with a high protein, nutrient-rich morning meal which is simple to make.

Preparation: 10 minutes

Serves: 1

Energy: 253 calories per serving


– ½ cup of steel cut or old-fashioned oats

– 1 ½ scoops of strawberry or vanilla protein powder

– ¼ cup of chopped strawberries

– ¼ cup of blueberries


1)      Cook the oats according to the packaging directions. Some products provide microwave cooking instructions, but I prefer to use the hob.

2)      Sprinkle 1 ½ scoops of strawberry or vanilla protein powder over the top of the oatmeal. Stir until thoroughly combined.

3)      Top with the strawberries and the blueberries (or any other fruit of your choice).