High Protein Foods for Bodybuilding
Protein is needed in the body for muscle building. That means that eating enough protein is important for any bodybuilder. Here’s a list of the top 20 high protein foods for bodybuilding that you can use to meet your quota of protein for the day. Beef Jerky13g per 1ozInstead of reaching for high-salt chips and…
Recipes for Healthy Holiday Treats
Do you love holiday treats but tend to avoid them in order to stick to your diet and avoided the dreaded holiday season weight gain? Do you find yourself indulging in delicious desserts but regretting it later? This time of year, homes are filled with the wonderful scents of holiday baking. Lucky for you, you…
Awesome Recipes Using Optimum Nutrition’s Whey Protein
Vanilla Protein Bars Ingredients: 1 scoop vanilla GOLD STANDARD 100% WHEY Protein powder 1 ½ cup rolled oats 6 Medjool dates ¼ cup creamy peanut butter 3-4 tbsp water Instructions: Combine oats, protein power, dates, and peanut butter in a food processor. Next, add water a tablespoon at a time until the mix comes together. Press the…
Blueprint to Cut
Your 12-week program to get lean and mean! Wait, isn’t this the ‘off-season?’ You guys must have screwed up, you’re thinking. Maybe you meant to post this next spring? Traditionally, bodybuilders do follow a seasonal pattern in which their physique goals mirror the climate. We tend to adjust our training and nutrition toward the goal…
Blueprint to Mass!
2020 has been the most topsy-turvy year the world has seen in many decades, yet one thing remains constant for we bodybuilders. It’s the fall, and that means it’s time to put the tank tops and shorts away, stop worrying about your tan and being cut up, and shift your focus toward building some fresh…
Homemade Protein Bars
I chose to spice my protein bars up with coconut, but that is completely optional. You could top with chopped nuts or swirl your chocolate with peanut butter! These are chewy, hearty bars that will leave you feeling satisfied. 2.5 cups rolled oats 1-2 scoops protein powder 1 cup nut butter (almond, peanut, or sunflower)…
Protein Granola Recipe
4 cups rolled oats 1 cup whole almonds 1 scoop protein powder 1 cup dried cranberries 2 tbsp. ground flax seeds 1/3 cup honey 1/3 cup vegetable oil 1/3 cup brown sugar 2 tsp. vanilla extract 1 tsp. cinnamon ½ tsp. salt 1 large egg white Steps Preheat the oven to 275F and line a…
High Protein Cheesy Garlic Bread
This was a fun recipe to make. I highly recommend mixing the dough with your hands to activate the gluten in the flour – it started mixing so much better after I switched to using my hands rather than a spoon. I used a full 5 tsp of water to get it to the right…
Egg White Oatmeal
½ cup rolled oats ½ cup almond milk 6 large strawberries, chopped 2 tsp. honey ½ tsp. vanilla Pinch of salt 3 large egg white (1/3 cup liquid egg whites) 1 tbsp. peanut butter Steps Heat oats, almond milk, 1/3 cup water, honey, strawberries vanilla, and salt in a small saucepan. Bring to a boil…
Chocolate Strawberry Overnight Oats Pudding
¾ cup rolled oats 1 cup Greek yogurt ¾ cup milk 2 tbsp. honey 1 scoop chocolate protein powder 2 tbsp. nut butter 6 large strawberries, sliced. Steps Blend oats, yogurt, milk, honey, protein powder, and peanut butter until smooth. Divide into two containers, cover, and refrigerate at least 6 hours. Top with strawberries.
Mocha Banana Protein Smoothie Bowl
1 frozen banana ½ cup of almond or dairy milk 1 scoop protein powder 1 packet/scoop of instant coffee 1 cup spinach Ice Steps Blend until smooth and creamy. Smoothie should be thick enough to eat with a spoon, so you might need to add more ice. Top with your favorite toppings. Topping ideas: Almond…
M&M Cookie Protein Balls
These might look silly, but they are my favorite! So delicious and easy to make. I couldn’t find mini M&Ms, so I used normal M&Ms and pulsed them in a food processor to make them smaller – still tasted delicious! I was surprised at how filling these are, too. 2 ½ cups oats 1 scoop…
Protein Fudgesicles
1 ½ cups coconut milk 1 ½ scoops protein powder 1 tsp coconut powder Steps Blend until smooth. Fill your popsicle mold and freeze for 3-5 hours.
Frozen Strawberry Lemonade with Protein
1 cup sliced strawberries ¼ cup water 1 scoop protein powder 2-3 tbsp lemon juice 1 ½ cups ice Sugar or sweetener to taste Steps Blend to the consistency of a slushy. Add sweetener if desired.
Pina Colada Protein Smoothie
1 cup coconut milk ½ cup pineapple 1 scoop vanilla protein powder ½ cup ice Steps Combine and blend until smooth.
Mocha Protein Shake
½ scoop chocolate protein powder 1 scoop vanilla protein powder 6 oz brewed cold coffee 6oz unsweetened almond or dairy milk 1 cup ice Steps Combine and blend until smooth. Adjust ice and milk to find your desired consistency.
Chocolate, Coconut, and Caramel Protein Shake
¼ cup coconut milk ½ cup almond or dairy milk 2 scoops protein powder 1 tbsp. unsweetened coconut flakes 1 tbsp. caramel sauce 1 ½ cups ice Steps Combine and blend until smooth. Garnish with toasted coconut, chocolate chips, and extra caramel sauce.
Creatine for Women
Creatine is a highly controversial supplement for many people – but it shouldn’t be! Creatine is a perfectly safe supplement with a long list of tests and evidence behind it. It is not a steroid and it is not actually banned from competition – so you don’t have to worry about using it in them…
Banana Pancakes
This recipe is delicious! It only makes about six pancakes, so it’s more of a one or two serving recipe. It’s easy to make, too. Just throw everything in a blender on low. Make sure to break down the bananas and you’ll have to stop to mix the batter in between bursts of blending. Top…
The Best Supplements for Muscle Gain and Strength
To start with, there a few questions we need to ask. Are you physically active? Have you started to train and manage your diet? Are you cleared by a medical professional to take supplements? Talk to your doctor if you have a pre-existing medical condition. If you answered yes to all of these questions, you’re…
Blueberry Chocolate Coconut Smoothie
1 cup coconut milk ¼ cup chocolate protein powder 1 cup frozen blueberries 1 banana 1 tbsp. almond or peanut butter 1 tbsp. unsweetened cocoa powder Steps Combine and blend until smooth.
Gluten Free Protein Peanut Butter Cookies
This would be a good recipe for gluten free or lactose free athletes. I’m sure you could also substitute a vegan replacement for the eggs as well! These are extremely easy to make and make a decent amount of cookies for a small amount of ingredients. They don’t really spread in the oven, so you…
