Rob's Blog

Just read this and thought it was worth passing on:

Amino acids are the building blocks of protein, and unlike the two other basic nutrients – sugar and fatty acids, amino acids contain nitrogen – about 16%.Amino acids are used in most body processes from regulating the way the body works to how the brain functions – They activate and utilize vitamins and other nutrients. Proteins are chains of amino acids linked together, bound together with peptide bonds and there are about 29 amino acids commonly referred to in human health.The liver manufactures about 80% of these amino acids, but the remaining 20% of such amino acids must be supplied directly by diet, and these amino acids are referred to as the essential amino acids.

These essential amino acids are:
histidine
isoleucine
leucine
lysine
methionine
phenylalanine
threonine
tryptophan
valine

1.Alanine
Alanine is a non-essential amino acid and is used by the body to build protein and was first isolated in 1879. The alpha-carbon in alanine is substituted with a levorotatory (l)-methyl group, making it one of the simplest amino acids with respect to molecular structure and is one of the most widely used in protein construction.It is required for the metabolism of glucose and tryptophan and beta-alanine is a constituent of vitamin B5 (pantothenic acid) as well as coenzyme A. It has also demonstrated a cholesterol-reducing effect in rats.
Food sources of alanine
As with the other amino acids, excellent sources of alanine include meat, poultry, fish, eggs, and dairy products. Some protein-rich plant foods like avocado also supply alanine.

2.Arginine
Arginine is a non-essential amino acid and is abundant in protamines and histones – both proteins associated with nucleic acids and was first isolated in 1895 from animal horn. Newborns may produce this amino acid too slowly and for them arginine should be seen as an essential amino acid.It is extremely useful in enhancing the immune system, and it increases the size and activity of the thymus gland, which is responsible for manufacturing T lymphocytes – the much talked about T-cells, which assist the immune system.
Food sources of arginine
Whole-wheat, nuts, seeds, peanuts, brown rice, popcorn, soy, raisins, chocolate.

3.Asparagine
Asparagine is a non-essential amino acid and is closely related to aspartic acid, and can be manufactured from this nutrient and was first isolated in 1932 from asparagus and is also widely available in plant protein.It is required by the nervous system to maintain equilibrium and is also required for amino acid transformation from one form to the other which is achieved in the liver.
Food sources of asparagine
It is found in dairy, beef, poultry and eggs.

4.Aspartic
Aspartic acid is a non-essential amino acid and is found in abundance in plant proteins, especially in sprouting seeds but can be manufactured in the body from oxaloacetic acid and was first isolated in 1868 from legumin in plant seed.It is needed for stamina, brain and neural health and assists the liver by removing excess ammonia and other toxins from the bloodstream. It is also very important in the functioning of RNA, DNA, as well as the production of immunoglobulin and antibody synthesis.
Food sources of aspartic acid
It is found in dairy, beef, sprouting seeds.

5.Carnitine
Carnitine is really not an amino acid, but because of the close structural sameness, it is normally classed with amino acids, and is also known as vitamin BT.Unlike a true amino acid, it is not used in protein synthesis nor as neurotransmitter, but is used for long-chain fatty acid transport and is required for entry of these long-chain fatty acids into the mitochondria of the cell, as well as for the removal of short-chain organic acids from the mitochondria, which frees the intra-mitochondrial coenzyme.It is therefore important for the energy supply within the cell, as well as muscles, assists in preventing fatty build-up in areas such as the heart, liver, and skeletal muscles.
Food sources
Carnitine is found in good amounts in red meat, while fish, chicken and milk are also high in carnitine, vegetables and grains contain very little of this nutrient.

6.Citrulline
Citrulline is found in high concentration in the liver. Citrulline is not a component of any major proteins or enzymes.The amino acid citrulline is required to detoxify the liver from ammonia, which is a waste product of the body from oxidation.Citrulline promotes energy and assists with the immune system. This unusual amino acid is formed in the urea cycle by the addition of carbon dioxide and ammonia to ornithine.

7.Cysteine
Cysteine is a sulfur containing non-essential amino acid and is closely related to cystine, as cystine consists of two cysteine molecules joined together. It is an unstable nutrient and easily converts to cystine, but this does not cause a problem, since both can convert into the other – as required by the body.Your skin, as well as detoxification of your body, requires cysteine. It is found in beta-keratin, the main protein in nails, skin as well as hair. It not only is important in collagen production but also assists in skin elasticity and texture.
Food sources of cysteine
The body can synthesize cysteine from the amino acid methionine but is also found in high protein foods such as poultry, wheat, broccoli, eggs as well as garlic, onions and red peppers.

8.Cystine
Cystine is a crystalline, sulfur-containing amino acid, formed from two molecules of the amino acid cysteine. It is particularly abundant in skeletal and connective tissues, hair and digestive enzymes.It`s required for proper vitamin B6 utilization and is also helpful in the healing of burns and wounds, breaking down mucus deposits in illnesses such as bronchitis as well as cystic fibrosis.Cysteine also assists in the supply of insulin to the pancreas, which is needed for the assimilation of sugars and starches.

9.GABA
GABA stands for gamma-aminobutyric acid, is the product of a biochemical decarboxylation reaction of glutamic acid by the vitamin pyridoxal.GABA is required as an inhibitory neurotransmitter to block the transmission of an impulse from one cell to another in the central nervous system, which prevents over-firing of the nerve cells.It is also used for brain metabolism and to treat both epilepsy and hypertension where it is thought to induce tranquility in individuals who have a high activity of manic behavior and acute agitation.

10.Glutamic acid
Glutamic acid, a non-essential amino acid and is synthesized from a number of amino acids including ornithine and arginine.It is an important excitatory neurotransmitter, and glutamic acid is also important in the metabolism of sugars and fats.It helps with the transportation of potassium across the blood-brain barrier, although itself does not pass this barrier that easily.
Food sources of glutamic acid
Excellent sources of glutamic acid include meat, poultry, fish, eggs, and dairy products, as well as some protein-rich plant foods.

11.Glutamine
Glutamine is a non-essential amino acid and is found in large amounts in the muscles of the body, and since it easily pass through the blood-brain barrier, it is also known as a superb brain fuel, and some people refer to it as a “smart-vitamin” – although it is in actual fact no vitamin at all.It is converted to glutamic acid in the brain, which is essential for cerebral functions, and increases the amount of GABA (gamma-aminobutyric acid), which is required for brain functioning and mental activity.It is used in the muscles for the synthesis of muscle proteins, and is of use for the treatment of wasting muscles after illness or post-operative care.
Food sources for Glutamine
Glutamine is found in many high protein foods, such as fish, meat, beans, and dairy as well as in vegetables such as raw parsley and spinach.

12.Glutathione
Glutathione is actually a tri-peptide made up the amino acids gamma-glutamic acid, cysteine, and glycine and is also known as gamma-glutamylcysteinylglycine or GSH.It is a powerful antioxidant and detoxifies the harmful compounds in the liver, where it is then excreted through the bile.The liver also excretes glutathione directly into the bloodstream where it is used to help maintain the integrity of red blood cells, as well as protecting white blood cells.Glutathione is also found in the lungs and intestinal tract where it assists in carbohydrate metabolism as well as breaking down oxidized fats.
Food sources of glutathione

Foods rich in cysteine, glutamic acid and glycine should be selected when wishing to increase your dietary intake of this nutrient.

13.Glycine
Glycine is a sweet tasting, non-essential amino acid that was first isolated in 1820 from gelatin and is also found in good quantity in silk fibroin.It is required to build protein in the body and synthesis of nucleic acids, the construction of RNA as well as DNA, bile acids and other amino acids in the body.It helps in retarding degeneration of muscles since it helps to supply extra creatine in the body.
Food sources of glycine
High protein food contains good amounts of glycine and is present in fish, meat, beans, and dairy products.

14.Histidine
Histidine is an essential amino acid, manufactured in sufficient quantities in adults, but children may at some time have a shortage of this important vitamin.Histidine is also a precursor of histamine, a compound released by immune system cells during an allergic reaction.It is needed for growth and for the repair of tissue, as well as the maintenance of the myelin sheaths that act as protector for nerve cells.
Food sources of histidine
Dairy, meat, poultry and fish are good sources of histidine as well as rice, wheat and rye.

15.Hydroxyproline
Hydroxyproline can be synthesized in the body, making it a non-essential amino acid and is used nearly exclusively in structural proteins including collagen and connective tissue.It was first isolated in 1902 from gelatin. Excretion of abnormal quantities of hydroxyproline is a symptom of the connective-tissue disease called Marfan’s syndrome.

16.Isoleucine
Isoleucine is an essential amino acid and is part of the three “branched chain amino acids” (BCAA) – the other two being leucine and valine. This amino acid cannot be manufactured in the body, and needs to be supplied in the diet and was first isolated in 1904 from fibrin.Isoleucine, together with the other two branched-chain-amino-acids promote muscle recovery after physical exercise and on its own it is needed for the formation of hemoglobin as well as assisting with regulation of blood sugar levels as well as energy levels. It is also involved in blood-clot formation.
Food sources of isoleucine
It is present in almonds, cashews, chicken, eggs, fish, lentils, liver, meat.

17.Leucine
Leucine is an essential amino acid, which cannot be manufactured in the body and is part of the three branched-chain-amino-acids. Supplements and protein powders that contain leucine are used extensively by bodybuilders and other athletes to promote muscle recovery, although it has not produced significant changes in body composition.Leucine helps with the regulation of blood-sugar levels, the growth and repair of muscle tissue (such as bones, skin and muscles), growth hormone production, wound healing as well as energy regulation. It can assist to prevent the breakdown of muscle proteins that sometimes occur after trauma or severe stress.
Food sources of leucine
It is found in protein foods, as well as brown rice, beans, nuts and whole wheat.

18.Lysine
Lysine is an essential amino acid and is a basic building block of all protein. This nutrient was first isolated in 1889 from casein.It is required for growth and bone development in children, assists in calcium absorption and maintaining the correct nitrogen balance in the body and maintaining lean body mass. Furthermore it is needed to produce antibodies, hormones, enzymes, collagen formation as well as repair of tissue.
Food sources of lysine
Good sources of lysine are found in cheese, eggs, lima beans, potatoes, milk, meat and brewer’s yeast.

19.Methionine
Methionine is a sulfur containing essential amino acid and was first isolated in 1922 from casein and belongs to a group of compounds called lipotropics – the others in this group include choline, inositol, and betaine.It assists in the breakdown of fats and thereby prevents the build-up of fat in the arteries, as well as assisting with the digestive system and removing heavy metals from the body since it can be converted to cysteine, which is a precursor to gluthione, which is of prime importance in detoxifying the liver.
Food sources of Methionine
Methionine is found in good quantities in meat, fish, beans, eggs, garlic, lentils, onions, yogurt and seeds.

20.NAC(n-acetyl cysteine)
NAC – N-acetyl cysteine (NAC) is an altered form of the amino acid cysteine, which is commonly found in food and synthesized by the body.NAC may assist to break down mucus and used in the treatment of bronchitis – for this reason it is used as an inhalant in hospitals.
Food sources of NAC
Cysteine, the amino acid from which NAC is derived, is found in most high-protein foods.

21.Ornithine
Ornithine is a non-essential amino acid and is manufactured by the body, the amino acid, arginine, is metabolized during urea production and is required by the body as it acts as a precursor of citrulline, proline and glutamic acid.Ornithine is important since it induce the release of growth hormone in the body, which in turn helps with fat metabolism. It is further required for a properly functioning immune system and liver and assists in ammonia detoxification and liver rejuvenation.
Food sources of ornithine
The body can manufacture ornithine but is abundant in protein foods such as meat, fish, dairy, and eggs.

22.Phenylalanine
Phenylalanine is an essential amino acid that is also one of the aromatic amino acids that exhibit ultraviolet radiation absorption properties and is the most commonly found aromatic amino acid.It can be converted in the body to tyrosine, which in turn is used to synthesize two important neurotransmitters – dopamine and norepinephrine. It is available in three different forms – L-, D- and DL-. The L- form is the most common and the type in which it is incorporated into the body’s proteins. The D- form acts as a painkiller and the DL- a combination of the two.
Food sources of phenylalanine
It is contained in most protein rich foods but good sources are found in dairy products, almonds, avocados, lima beans, peanuts and seeds.

23.Proline
Proline was first isolated from casein in 1901, and unlike any of the other amino acids it is readily soluble in alcohol. It is a nonessential amino acid and can be synthesized from glutamic acid and does not require dietary sources.Proline improves skin texture and aids collagen formation and helps contain the loss of collagen during aging. Collagen in the skin contains hydroxyproline and hydroxylysine, which is formed from proline and lysine, in which ascorbic acid seems to be important in this conversion. Collagen contains about 15 % proline. It is also thought to be important in the maintenance of muscles, joints and tendons.
Food sources of Proline
Proline is mostly found in meat sources.

24.Serine
Serine was first isolated in 1865 from sericin, a silk protein, and is a nonessential amino acid and can be synthesized in the body from glycine.Serine is required for the metabolism of fat, tissue growth and the immune system as it assists in the production of immunoglobulins and antibodies.
Food sources of Serine
It is found in meats and dairy products, wheat gluten, peanuts as well as soy products.

25.Taurine
Taurine is a non-essential amino acid and is found in high concentrations in the white blood cells, skeletal muscles, central nervous system as well as the heart muscles. In adults, but not children, this nutrient can be manufactured from methionine in the body and from cysteine in the liver, but vitamin B6 must be present.It is a key ingredient of bile, which in turn is needed for fat digestion, absorption of fat-soluble vitamins as well as the control of cholesterol serum levels in the body.
Enemy of taurine
High intake of alcohol may cause the body not to be able to use it fully.
Food sources of Taurine
Taurine is mostly found in meat and fish, and the adult body can manufacture it.

26.Threonine
Threonine is an essential amino acid, and cannot be manufactured by the body and is found in high concentrations in the heart, skeletal muscles and central nervous system.It is required to help maintain the proper protein balance in the body, as well as assist in the formation of collagen and elastin in the skin.
Food sources of Threonine
Good levels of threonine are found in most meats, dairy and eggs, as well as in lower quantities in wheat germ, nuts, beans and some vegetables.

27.Tryptophan
Tryptophan is an essential amino acid and is needed to maintain optimum health.This amino acid is required for the production of niacin (vitamin B3). It is used by the human body to produce serotonin, a neurotransmitter that is important for normal nerve and brain function. Serotonin is important in sleep, stabilizing emotional moods, pain control, inflammation, intestinal peristalsis, etc.
Food sources of tryptophan
Good dietary sources for this amino acid is cottage cheese, milk, meat, soy protein and peanuts.

28.Tyrosine
Tyrosine was first isolated from casein in 1849 and is abundant in insulin as well as the enzyme papain and can be synthesized from the amino acid phenylalanine in the body.It is a precursor of the neurotransmitters epinephrine, norepinephrine and dopamine, all of them extremely important in the brain and transmits nerve impulses and prevents depression. Dopamine is also vital to mental function and seems to play a role in sex drive.
Food sources of tyrosine
Meat, dairy, eggs as well as almonds, avocados and bananas are good sources of this nutrient.

29.Valine
Valine is an amino acid obtained by hydrolysis of proteins and was first isolated by the German chemist Emil Fischer in 1901 from casein and is not only an essential amino acid but is also a branched-chain amino acid (the others are isoleucine and leucine) found in high concentration in the muscles.It has a stimulating effect and is needed for muscle metabolism, repair and growth of tissue and maintaining the nitrogen balance in the body.Since it is a branched-chain amino acid, it can be used as an energy source in the muscles, and in doing so preserves the use of glucose.
Food sources of Valine
Good sources for this nutrient include dairy, meat, grain, mushrooms, soy and peanuts.

Ref:Muscle Gaining

Always have a breakfast in the morning. Having a breakfast every morning will kick start your metabolism. You are more inclined to be more focused and more productive when having a breakfast in the morning. You would never expect to drive from Dublin to Kerry on an empty tank. The same goes for your body, it too needs to be fueled to function correctly.

Prepare body for exercise: Another important part of preparation is making sure your body is ready for what’s to come. That means you want to be well-fueled and well-hydrated. An hour or two before your workout, have a light snack and drink some water. Once you have all these elements in place, it’s time to get started. So remind yourself of your goals, grab your gym bag and go out and achieve them!

Protein Brownies
Ingredients:
3 scoops Ultra Size Chocolate from Beverly International
2 tbsp heavy whipping cream
1 whole egg
8 oz water
Directions:
1. Combine all ingredients into blender and blend until smooth
2. Pour into microwave safe container
3. Microwave for 5 – 8 minutes (until you notice bubbles starting to form and the top is becoming firmer)
4. Remove, cover, and let set at room temperature for 20 minutes
Nutrition Information:
Calories: 544
Protein: 58 g (42%)
Carbohydrate: 19 g (14%)
Fat: 28 g (45%)
back to top

Deluxe Overnight No-Bake Power Bar-Chocolate-dipped
1 cup rolled oats -Chocolate-dipped
1/2 cup sesame seeds, toasted and ground
1/2 cup dried apricots; chopped fine
1/2 cup raisins; chopped fine
1 cup shredded unsweetened dried coconut
1 cup almonds; blanched, chopped or sliv
1/2 cup nonfat dried milk powder
1/2 cup toasted wheat germ
2 teaspoon butter or margarine
1 cup white corn syrup or 3/4 cup honey
3/4 cup sugar
1/4 cup chunky peanut butter
1 teaspoon orange or lemon extract
2 teaspoon grated orange or lemon peel
12 oz chocolate chips; 2 cups
4 oz paraffin, food grade or 3/4 cup butter

Toast the sesame seeds in a frying pan for about 7 minutes, until golden, then grind coarsely. Toast the oats in a 300 degree oven in a 10 inch by 15 inch baking pan for 25 minutes, stirring to prevent scorching.
Mix the seeds, apricots, raisins, coconut, almonds, dry milk, and wheat germ; mix well. Mix hot oats into dried fruit mixture.
Butter the hot baking pan; set aside.
In the frying pan, combine corn syrup or honey and sugar; bring to a rolling boil over medium high heat and quickly stir in the peanut butter, orange extract, and orange peel. At once, pour over the oatmeal mixture and mix well.
Quickly spread in buttered pan and press into an even layer. Then cover and chill until firm, at least 4 hours or overnight.
DIPPING FOR CHOCOLATE COATING
Cut into bars about 1 1/4 by 2 1/2 inches.
Combine chocolate chips and paraffin in to top of a double boiler. Place over simmering water until melted; stir often. Turn heat to low.
Using tongs, dip 1 bar at a time into chocolate, hold over pan until it stops dripping , then place on wire racks set above waxed paper.
With paraffin, the coating firms very quickly, bars with butter in the chocolate coating may need to be chilled. When firm and cool), serve bars, or wrap individually in foil. Store in the refrigerator up to 4 weeks; freeze to store longer.
Makes about 4 dozen bars, about 1 ounce each. Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat; 0.6 mg chol.; 40 mg sodium.

back to top

Energy Bars- Unbaked
By: American Running Association Running and Fitnews
1 cup rolled oats
1/2 cup wheat germ
1/2 cup oat bran
1/2 cup vanilla protein powder
1 cup crunchy peanut butter
1 cup raisins or dried fruit and chopped
1 cup chocolate chips
1 cup light Karo syrup
Mix it all well. Freeze in bar shapes.

back to top

Protein Bar Recipe
By: Irononline Archive
3 1/2 cups rolled oats
1 1/2 cups dried milk
1 tablespoon cinnamon
1 cup lite syrup
2 scoops protein powder
2 large egg whites or 1 egg
11/4 cup orange juice
1 teaspoon vanilla extract
1 cup raisins or dried fruit and chopped
Line cookie sheet with waxed paper and preheat oven to 325 degrees. Mix all the ingredients thoroughly. Spread onto sheet, press cutting lines in to make 10 pieces. Bake 15 minutes untill golden brown, cut apart, then cool and wrap. Store airtight at room temperature for up to 2 weeks.

back to top

Meal Replacement Bars (Bulking)
Combine in large mixing bowl:

3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
top with 4-8 packets Splenda
put in the fridge overnight and cut into 8 equal bars that yield:

11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories

back to top

Meal Replacement Bars (Cutting)
Visitor Note:
“the bars never set and they’re mushy and therefore impossible to cut”

Combine in Large Mixing Bowl

8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk

Mix until a sticky batter is formed (may take a few minutes)

use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout

back to top

STRAWBERRY & BANANA MEAL REPLACEMENT BARS

Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Preheat oven to 325 degrees. Spray a 9×9 square pan with cooking spray & set aside. In a medium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g

back to top

ABC Protein Bars
INGREDIENTS

10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milk

DIRECTIONS

Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.

Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick ‘sticky’ mixture is present.

Smooth the thick mixture into a 13×9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts

Serving Size: 1 Bar

Calories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g

back to top

Low Fat “Majmum” Protein bar
ingredients:

8 oz fat free cream cheese
4 scoops protein powder ( i use chocolate)
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)

Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.

add the oats and mix with the mixer until you have a fairly homogeneous mixture.

note if it is too thick add a 1/4 cup of milk or water

spray an 8×8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.

I cut mine into ten bars for a breakdown of

154 cals, 17.8g carb, 15g protein, 1.8 g fat

back to top

Chewy Chocolate Peanut Butter Protein Bars

1 cup oat flour
1 ½ cups whey protein powder
¼ cup cocoa powder
½ cup nonfat dry milk powder
¼ cup stevia blend
½ teaspoon salt
2 egg whites
½ teaspoon super-strength chocolate flavoring (LorAnn)
½ teaspoon super-strength peanut butter flavoring (LorAnn)
¼ cup creamy peanut butter
¼ – 1/3 cup water

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

Combine all dry ingredients in blender — Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.

Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars. Delicious with low-carb ice cream.

Calories: 250 Protein: 24g Carbs: 24 Fats: 7 g

back to top

Best Brownie Protein Bars

½ cup oat flour ¼ cup whole-wheat flour
1-cup whey protein powder
½ cup stevia blend
1/3 cup cocoa
¼ teaspoon baking powder
¼ teaspoon salt
1-tablespoon liquid lecithin ½ cup fat free cream cheese (room temperature) 2 eggs
¼ cup fat free Miracle Whip
1 teaspoon super-strength chocolate flavoring (LorAnn)

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

In a bowl combine all dry ingredients. Set aside. In a large bowl, with an electric beater, combine lecithin, cream cheese, eggs, Miracle Whip, and flavoring until light and fluffy. Add the dry ingredients to the wet. Mix well. Pour batter into lined 9”x9” square pan and smooth evenly.

Bake for 15-20 minutes. Remove from pan and cool slightly. Remove wax paper and cool completely. Cut into 9 bars.

Per bar: Calories:99 Protein: 9g Carbs:9g Fats:3 g

back to top

No Bake Protein Bar

5 tbsp natural peanut butter (chunky or smooth)
1/2 cup dry oat meal or whole grain hot cereal (uncooked)
1/2 cup oat flour (double the dry oats if you do not have oat flour)
6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need to add more)
Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.
PREPARATION:

Spray an 8×8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix – the mixture will be crumbly and dry. Add water & vanilla. Sponsored Links

Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
Nutritional Information Per Serving:

197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber

back to top

Chewy Chocolate & Peanut Butter Bars
1 cup oat flour 1 ½ cups whey protein powder ¼ cup cocoa powder ½ cup nonfat dry milk powder ¼ cup stevia blend ½ teaspoon salt

2 egg whites ½ teaspoon super-strength chocolate flavoring (LorAnn) ½ teaspoon super-strength peanut butter flavoring (LorAnn) ¼ cup creamy peanut butter

¼ – 1/3 cup water

Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

Combine all dry ingredients in blender — Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.

Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars. Delicious with low-carb ice cream.

Calories: 250 Protein: 24g Carbs: 24 Fats: 7 g

back to top

Baked Meal Replacement Bars

Homemade Meal Replacement Bar
Makes 8 bars

1 c. raw oatmeal
1 = c. chocolate protein powder; [96g. of protein total] [vanilla powder can be used instead]
< c. natural peanut butter
= c. nonfat dry milk powder [dry form do not add any additional water to this]
2 egg whites, beaten
= c. raisins
< – 1/3 c. water
Mix all ingredients [except water] together in a bowl. Gradually add water to mixture [mixture is very gooey]. Spray a 9×9 square pan with cooking spray. Pour batter in pan and spread as best as you can [I use wax paper to press it down so it is evenly distributed]. Bake in a preheated 325 degree oven for about 15 minutes. Let cool slightly; cut into 8 bars.
Nutritional stats per bar;
Calories:249
Proteins:24g.
Carbs:24g.
Fats:6g

back to top

Homemade Protein Bar recipe – 8 servings

1/2 cup oatmeal
1 1/2 cup protein powder
1/4 cup natural peanut butter (NO SUGAR ADDED–fat drained)*
1 cup skim milk powder

Mix all ingredients together in a bowl and add enough water to make a stiff dough
–you will have to get your hands dirty to mix it up; it’s sticky.
Spray an 8×8 inch cake pan with Pam and press in dough evenly.
Refrigerate a few hours to harden, then cut into 8 – 12 bars, depending on requirements.
Wrap bars in plastic wrap & store in fridge.

You can adjust to your portion needs by cutting into larger or smaller bars.
I cut mine into 8 bars and that works out to approx:
28.5g protein
22.5g carbs
6g fat
245 calories

back to top

Power Bars – 6 servings
1/2 banana, mashed*
1 tbsp natural no sugar added PB*
1/3 cup oatmeal
3 packets sweetener
1/4 tsp baking powder (not soda)
1/2 scoop protien powder – I usually use between 1/2 cu and a cu.
add pumpkin pie spice, cinnamon, Mix together and bake 300 degrees for 10 minutes. makes 6.

back to top

Double Chocolate Peanut Butter Designer Protein Bars – 4 servings

1/4 cup reduced fat peanut butter*
3 TBL fat-free chocolate syrup
3 scoops chocolate protein powder
1 – 1 1/2 TBL water (you may need more to get the consistancy you want)
In small bowl, combine peanut butter and chocolate syrup. Add the protein and enough water to moisten slightly. Place mixture on waxed paper or plastic wrap, and knead by hand for a few seconds to blend ingredients. Form into four bars of small rectangles either by hand or rolling mixture with a rolling pin between two sheets of waxed paper. Wrap each bar in waxed paper or plastic wrap. Store in refrigerator to preserve freshness.
Make 4 bars
Per Bar: Calories 170/ Protein 17 grams/ Carbs 13grams/ Fat 6grams

back to top

Chocolate Peanut Butter protein brownies
1/2 cup oats, blended in blender to flour
1/2 cup whole wheat flour
1 and 1/2 cup whey protein powder
1/3 cup unsweetened cocoa
1/2 cup nonfat dry milk
2 egg whites
1 Tablespoon sugar free chocolate syrup
1 teaspoon vanilla
1/4 cup natural peanut butter
1/2 – 1 cup water
Preheat oven to 325 degrees. Blend oats until flour. Add remaining dry ingredients. Mix egg whites, chocolate syrup, vanilla and peanut butter in large bowl. Add dry ingredients. Slowly add water until “gooey”. (this does not turn into a batter; it is very thick in consistency). Pour into 9×9 pan lined with wax paper. Bake for 15 minutes. Remove from pan and cool on cooling rack. Cut into 8 bars. Refrigerate.

Approximate nutritional breakdown (depends on your protein powder) per bar: 187 calories, 7g fat, 18.25g carb, 21g protein

back to top

Honey Protein Bars
1 cup natty pb
10 tbsp honey (30 tsp, about double)
2 cups oats
5 scoops whey
1 cup milk
Just mix everything up in a bowl, put it in a brownie or cake pan, and leave it in the fridge. After it has solidified, cut it up into bars.

back to top

Chocolate Applesauce Brownies
Ingredients:
60 grams chocolate protein powder
3/4 cup oat flour (if you don’t have any just put some oats in a blender and chop them until they are powder)
5 tsp fructose (or 3 tbsp sugar)
3 tbsp cocoa powder (unsweetened)
a dash salt
2 egg whites
3/4 cup applesauce (unsweetened)
3 tbsp peanut butter
2 tbsp. water
1 tsp. vanilla extract – optional

Preparation:
Mix the ingredients together and pour into a greased 8×8 pan.
Bake at 350 degrees fahrenheit for 18 min.
Makes 9 brownies. Each brownies is 30 40 40 balanced

back to top

Oatmeal Protein Bars:
Ingredients:
3 cups oatmeal
140 grams protein powder
3/4 cup peanut butter
1 cup milk
2 egg whites
1 cup apple sauce
2 tsp baking powder
1/2 teaspoon salt
You can also add fructose or sugar, I find them fine without as my protein powder is sweetened enough.

Preparation:
Combine the above ingredients and put in a oiled (use pam) 9×9 pan.
Bake @ 350 for 35 min.
Makes 8 bars. When they are cool, put them in the fridge or they will go moldy in a few days.
back to top
Fudgey-Nutty Bars

2 and 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda

Preparation:

Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well and then add splenda & vanilla, mixing well again.

Add walnuts and protein powder and mix. It will be difficult and messy to mix,
you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture.

Now place in an 8×8 0r 9×9 baking pan,
flatten and refrigerate. When cooled
and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 carbs. This will vary according to the protein powder you use, I use Optimum Nutrition as I have found it to be the best and it has 22g protein and 1.5g carbs in each scoop, but no aspartame.

back to top
Chocolate Protein Cake:

1 ½ scoops chocolate flavored whey protein
¾ scoop chocolate soy protein (GNC’s 95 Protein is good)
1 tablespoon fat free/ sugar free instant chocolate pudding mix (such as Jell-O instant pudding that comes in the box)
½ teaspoon baking soda
2 packs Splenda

Mix in a microwave safe bowl with enough water to make a batter like consistency
(may take several tries to get it right)

Microwave for a minute or until cake like. It will rise considerably in the bowl. If it falls when you take it out, use less water next time

Topping

2 tablespoons whipped cream cheese
4 packs Splenda
Blend the Splenda and cream cheese

Cool for a bit and spread with the topping

It is the season to get fat…..

This is a common excuse for people during December as Christmas is descending upon us.
With Christmas, comes Christmas parties, late nights out on the town and excessive eating /drinking. Therefore people just except this, as part of the Christmas build up and convince themselves that come the New Year, they will pull their socks up and get back on the fitness buzz! That is a common mistake people need to avoid. Yes when it is Christmas time we tend to over indulge, with dire consequences that we ignore.
Why do this to our bodies, yes you can indulge, and again you can treat yourself but earn these treats first. Make the New Year easier to approach head on; do not create a mountain to climb come the New Year. As with a lot of people they blitz the gym for the first two weeks with over the top expectations of what they can and will achieve in the gym now that they are knuckling down. You must be honest with yourself regarding your weight loss goals. It takes time and consistency not two weeks of running yourself into the ground and starving your body of food it needs.
Get a plan of action together; first off commit yourself to at least two days a week. This is achievable by even the busiest of people. Look at it this way there are 168hours in a week, we would tend to be a wake for at least 12  hours each day, all I would ask is that people commit to two hours a week….now is that unreasonable…no! When in the gym you should be maximum 45minutes to 1 hour training, cut out the chit chat and just get moving. Keep a food log of what you are consuming, yes this can be daunting but it will help put things in perspective. If you have a night out coming up, you might hold back on certain treats you would normally let yourself have or better still get an extra day in the gym or even a walk on top of your two days a week in the gym.
You can treat yourself but work for it don’t fall into the trap of convincing yourself that you deserve it because you have had a hard day running around shopping for presents or because stress is getting the better of you. Trust me you will be more stressed when the scales are reading numbers that were not there before. This month will be a battle of minds. You have to convince yourself that YES you can make time and that you can be sensible and take responsibilities for your actions. Nothing is stopping anyone out there but yourself from having that figure you desire.
Get a pen in hand and start making your plan of action, be realistic of what you feel you can commit to and just get up and do it, don’t talk the big talk just do it!

There are 2 types of cellulite, hard and soft. Hard cellulite mainly affects people that are active such as runners or dancers. It is harder to see than soft fat, and attatches itself directly to the muscle. It is diffucult to get rid of. Soft cellulite is more visable than hard cellulite, and is easier to get rid of. It doesn’t attatch as strongly to the muscle as hard cellulite, and it is often flabby.

More than 90 percent of women develop some cellulite after they go through puberty. It will not matter whether you’re skinny or not, the development and severity of your cellulite has a lot to do with genetics and hormones.

Tension in your body, which can be caused by stress, blocks the tissue, preventing proper waste elimination and purification. Diet pills, sleeping pills and diuretics can all lead to cellulite; oral contraceptives, which increase the body’s oestrogen, cause fat cells to enlarge, leading to water retention, which in turn leads to the body not flushing away toxins effectively, which leads to cellulite

So beyond eating clean and exercising regularly, what can you to do?

•Curb your stress. Stress creates cortisol, a fat-storing hormone. The less stressed you are, the less cor…tisol you produce and the less likely you are to store fat. Take time every day to exercise, have a bath or listen to music.
•Rub it out. Massage has been shown to temporarily reduce the bumpy appearance of cellulite (but will not remove it).
•Keep weight training. The more lean muscle mass you’ve got, the more calories you burn, even at rest, and the more subcutaneous fat you’ll use as fuel. Exercising regularly helps fight cellulite. It improves muscle tone, circulation and overall well-being, helping to break blocked tissue and purify the body.
•Drink up. Proper hydration helps wash away toxins from the body, improves skin elasticity and helps fat metabolism.