Friday, May 30, 2008
1 lb (16 oz) fat-free cream cheese
1/4 cup real maple syrup
2 Tbsp carob (or cocoa) powder
3 large eggs
3/4 tsp pure stevia powder (or 1 "pitcher packet" of splenda; one cup sugar sweetness)
1 tsp pure vanilla or french vanilla extract
1 tsp chocolate extract
1/2 tsp baking powder
1/4 cup partially defatted peanut flour (12% fat)
2 oz premium chocolate (80% cocoa or more)
1. Combine all in a food processor.
2. Pour batter into silicone muffin tins
3. Cook at 350 F in a water bath, until center is solid, about 23 minutes (will vary based on oven)
4. Cool completely overnight in frig and scoop out individual "cheesecakes"
100 kcal; 2 g fat; 11g protein; 8.5g carbs
Replace PB flour with 1 container of vanilla pudding mix; serve with syrup made with 1/2 cup frozen raspberries microwaved on high for 30 or so...mmm mmm good!
Friday, May 2, 2008
To build significant muscle, you need to eat extra energy and nutrients. The extra calories should come from high-quality protein and carbohydrates, mostly before and after workouts (1). Protein supplementation after weight training increases lean mass gain more than weight training alone-- hundreds of studies support this conclusion.
For weight-lifters, the daily protein recommendation from the American College of Sports Medicine (ACSM) is 1.6-1.7 g/kg, which is equal to 0.73-0.77g/lb (2). For instance, a 145 pound woman should take in 105-112g/day. Remember that this recommendation is based on the needs for athletic performance. If physique goals influence your food choices, you may choose a diet that is a bit higher in overall protein.
Before and During Workouts: Studies show that taking some protein before a workout serves at least three purposes. First, the protein will help prevent muscle breakdown during exercise (3). An added benefit of taking protein before you start is an increase muscle-building after training has stopped (3). Finally, supplementation will boost muscular endurance and increase the volume of training per weight-lifting session (4). Whey protein is a high-quality, quickly-absorbed protein source, so it is good to take before, during and after workouts. Have about 5g (1 heaping teaspoon) before workouts and 5g during your workout.
After Workouts: In addition to reducing muscle damage and breakdown, post-workout protein contributes to a release of muscle-building signals. Certain amino acids, contained in complete proteins like whey, cause the pancreas to release insulin (5). Insulin release following a midnight binge promotes fat storage, but an insulin spike after weight-training results in more glycogen storage and muscle building. In essence, weight training tells the body to send energy to the muscles instead of fat cells. In the end, the insulin helps you to build lean mass without its infamous fat-promoting effects. Also, protein's amino acids provide the raw materials for muscle building. Fifteen grams of protein after your workout is recommended by nutrition expert Dr. John Ivy in his book Nutrient Timing (6).
16 oz water
1 heaping teaspoon whey protein (5 g protein)
1 teaspoon BCAA (3-4 g BCAA)
1 dose creatine (5g serving)
4 tsp honey (20g carbohydrates)
½-1 individual packet of sugar-free lemonade
Combine all ingredients in a shaker cup or water bottle; enjoy.
8 oz water or ice
8 oz fat-free milk (12g carbohydrates; 8 g protein)
½ scoop (oz) chocolate or vanilla whey protein (10 g protein)
3 Tbsp chocolate syrup (36 g carbohydrates)
1 teaspoon BCAA (3-4 g BCAA)
Combine all ingredients in a shaker cup or blender; enjoy.
2. Joint Position Statement of the American College of Sports Medicine, American Dietetics Association, and Dietitians of Canada on Nutrition and Athletic Performance. Med Sci Sports Exer. 2000; 32: 2130-2135.
3. Tipton KD, Rasmussen BB, Miller SL, Wolf SE, Owens-Stovall SK, Petrini1 BE, Wolfe RR. Timing of amino acid-carbohydrate ingestion alters anabolic response of muscle to resistance exercise. Am J Physiol Endocrinol Metab. 2001; 281: E197-E206.
4. Kerksick CM, Rasmussen CJ, Lancaster SL, Magu B, Smith P, Melton C, Greenwood M, Almada AL, Earnest CP, Kreider RB. The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training. J Strength Cond Res. 2006; 20: 643-53.
5. van Loon LJC, Kruijshoop M, Verhagen H, Saris WHM and Wagenmakers AJM. Ingestion of Protein Hydrolysate and Amino Acid–Carbohydrate Mixtures Increases Postexercise Plasma Insulin Responses in Men. J Nutr. 2000;130: 2508-2513.
6. Ivy J and Portman R. (2004). Nutrient Timing. New York: Basic Health.
7. Blomstrand E, Eliasson J, Karlsson HK, Kohnke R. Branched-chain amino acids activate key enzymes in protein synthesis after physical exercise. J Nutr. 2006; 136:269S-73S.
8. Escobar J, Frank JW, Suryawan A, Nguyen HV, Kimball SR, Jefferson LS, Davis TA. Regulation of cardiac and skeletal muscle protein synthesis by individual branched-chain amino acids in neonatal pigs. Am J Physiol Endocrinol Metab. 2006; 290: E612-21.
9. Kraemer WJ, Volek JS, Bush JA, Putukian M, and Sebastianelli WJ. Hormonal responses to consecutive days of heavy-resistance exercise with or without nutritional supplementation. J Appl Physiol. 1998; 85: 1544-1555.
Voltek JS, Rawson ES. Scientific basis and practical aspects of creatine supplementation for athletes. Nutrition. 2004; 20: 609-614.
11. Volek JS, Duncan ND, Mazzetti SA, Staron RS, Putukian M, Gomez AL, Pearson DR, Fink WJ, Kraemer WJ. Performance and muscle fiber adaptations to creatine supplementation and heavy resistance training. Med Sci Sports Exerc. 1999; 31: 1147-56.
12. Burke DG, Chilibeck PD, Davidson KS, Candow DG, Farthing J, Smith-Palmer T. The effect of whey protein supplementation with and without creatine monohydrate combined with resistance training on lean tissue mass and muscle strength. Int J Sport Nutr Exerc Metab. 2001; 11: 349-64.
Jean offers nutrition coaching for weight loss, muscle gain, or any of your personal goals at her office in the Alico building in downtown Waco, TX right in the heart of central Texas. She also offers personal training services at Ironhorse gym on the corner of Franklin and 17th, which is also very convenient to downtown Waco. Contact information can be found on her personal website.