Fitness Academy: How to Cook with Protein

If you’re looking for more interesting and convenient ways to boost your protein intake, why not try incorporating whey protein into your diet? Not only is it easy to digest, it also serves as one of the best sources of protein for immediate muscle repair after working out. Whey is also naturally low in fat and can be a great supplement for weight maintenance.

To help you fuel up, here are two delicious and healthy ways to conveniently add this versatile ingredient to your diet – yum!

1) Chocolate protein ice cream (serves 2)
Chop one small banana and two large dates and add to a large bowl with 35g of chocolate flavoured whey protein, 1 tbsp of ground almonds, 1/8 cup of cocoa powder and ½ cup of cottage cheese.  Mix all the ingredients together thoroughly and place the bowl in the freezer for 30 minutes. Remove the bowl from the freezer and stir the mixture until it becomes thicker and creamier. Return to the freezer for 30 minutes, before removing it once more and giving the mixture a final stir and serving.

2)  Protein muffins (serves 8)
In a bowl, mix 1/2 cup of egg whites, 1/2 cup of goji berries, 1/2 cup of quinoa flakes, 1/2 cup of chocolate hemp protein, 1/4 cup of blueberry and apple puree, 3 tbsp of chestnut flour, 3 tbsp of cocoa powder and 1 tbsp of baking soda until it forms a thick paste. Line a muffin tray with eight paper muffin cases and equally divide the mixture into eight portions. Place in the oven and cook for 45 minutes at gas mark 3/170°C. Remove from oven, leave to cool for 10 minutes and then serve.

These are not only guilt-free but they are also absolutely delicious – yum! I love to have it after a hard workout to help me to refuel and help my body recover! 

 

I know, I know!

I haven’t been on here for ages! What have I been doing? Planning my wedding that’s what!

To do this – I have been eating pretty clean (Of course there have been a few treats!!) and training hard! At the moment, I’m loving CrossFit.

Here is the hardest workout I have done so far!

It is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations were;

  1. Wallballs: 20 pound ball, 10 ft target. (Reps)
  2. Sumo Deadlift High-Pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push Press: 75 pounds (Reps)
  5. Row: calories (Calories)

The clock is not allowed to reset or stop between exercises and on the call of “rotate,” I had to move to the next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

I did the WOD as prescribed for women, so I used a 6kg medicine ball for the Wallballs and 25kg for the Sumo Deadlift High-Pulls and Push Presses.

After the combo of Wallballs + Sumo Deadlift High-Pulls + Box Jumps, my legs are pretty exhausted! I’m shattered!