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Nutritional based articles straight from's specialist writers 

Posted 29 July 2011 by Anna from proteinpow


Protein Bread


128grams of liquid egg whites + 26grams of pea protein powder + 9 grams of superveg + 17g brown rice protein powder and 26g hulled hemp seeds + Baking Powder.


 Throw all the ingredients together and bake for about 25-30 minutes until a knife comes out clean at 150 degrees Celsius.


463kcal, 56g protein, 26g carbs, 13.3 fat and 8.1 fiber

Recipe by Anna from

Posted 02 July 2011 by by Jada Kelly

Recipe: Healthy Cuban

P28 Sandwich


What you need for 2 sandwiches:

  • 8 oz. chicken breast (2 medium sized breasts)
  • Chili powder
  • Garlic powder
  • PAM or non-stick spray
  • 4 slices of P28 bread (toasted)
  • 4-5 slices of tomato (2-3 per sandwich)
  • Red onion, sliced and grilled
  • ½ of a plantain, sliced thinly (1/4 per sandwich)
  • 2 Tbsp soft goat cheese (1 Tbsp per sandwich)
  • Spicy brown mustard
  • 1 Tbsp of BBQ sauce (optional)

What you do:

1. Season thawed chicken breasts with chili powder and garlic powder. Grill or cook in pan until cooked all the way through. Use non-stick spray to coat pan or grill before cooking. Set aside.

2. Take sliced plantains cook them in another pan coated with non-stick spray. Slightly brown them on each side. You can use the same pan to grill your red onions. While cooking onions and plantains, slice your tomatoes. Have your goat cheese ready and put your P28 bread in the toaster!

3. When your bread is done toasting, start to assemble your sandwich. Spread 1 Tbsp of goat cheese on one slice of toast then layer plantains, chicken, tomatoes, and onion. Put mustard and bbq sauce (optional) on the other slice of P28 toast and top your sandwich. Now, make the 2nd sandwich…

4. ENJOY!!
**You can add a squeeze of lime for an extra kick or make a side dish of baked yam fries to enjoy with your sandwich


1 Tbsp GOAT CHEESE (SOFT) 37 3 52 0 0 2.5
2 OZ. PLANTAIN SLICES (IN PAM) 68 0 2 18 8 0
2 SLICES TOMATO 8 0 24 2 0 0
2 SLICES P28 BREAD 260 7 430 24 6 28
TOTALS 528 13 570 46 16 58.5

Recipe by Jada Kelly
P28 Bread
Twitter @jadakellyfit

Posted 20 June 2011 by Brad Borland, MA, CSCS

PostWorkout Nutrition &

Supplement Guide

You work hard every trip you take to the gym. You would never want your hard-earned efforts to go to waste would you? Gaining muscle and losing fat is hard enough without the confusion of trying to ingest the right formula of post-training foods and supplements. The choices you make immediately after training can make or break your quest to reach the next level which can put you on the right track to progress or down a dead end road.


We all know we need protein to not only help us build muscle, but also increase metabolism which will in-turn help burn body fat. The types of protein are just as crucial as the amounts regarding benefits and effectiveness. Whey protein has the distinct advantage to being absorbed rapidly so it has the opportunity to flush your starving muscles with a healthy and abundant dose of amino acids (the building blocks of new muscle growth). 30-40 grams should do the trick.
Another type of protein to consider is casein protein. This is a slower digesting protein which is normally recommended in between meals and late-night intake. Recent studies have shown a small amount of casein combined with your post-training shake can be advantageous to your physique goals. It’s slower pace of digestion will ensure that once the whey protein has been used, casein will still be around to feed the muscle until you are able to get in a solid complex carbohydrate and protein-rich meal. Try 10 -15 grams.


Just as important as protein is carbohydrate intake post-training. Ingesting carbohydrate in the form of simple sugars raise insulin levels in the body which will help shuttle nutrients (namely protein) into muscle cells to start the recovery and growth processes. This is also the best time for your glycogen stores, which were severely depleted during training, to be replenished. The amount of carbohydrate will vary with bodyweight and goals such as muscle gain or fat loss, but this process is crucial not only for recovery from the previous workout, but also sets the stage for the next session. Depending on your goals anywhere from 20 to 80 grams of a sports recovery drink will suffice.


Now is the most crucial time to take in the popular supplement: creatine. Creatine will be shuttled into the muscle with protein and carbohydrate and aid in the rapid recovery process and will be stored in the cells for a better workout tomorrow. Creatine has been shown to not only help with strength and mass gains, but also with fat loss and recovery between and during workouts. 3 - 5 grams is all it takes for creatine to be effective.

Whey Protein
30 - 40 grams

Casein Protein
10 -15 grams

Simple sugars
60 - 80 grams for mass
20 - 30 grams for fat loss

3 - 5 grams

Note: The post-training meal ideally should be taken within 30 minutes upon completion of your workout. Amounts are estimated for a 180-200lb male trainer.

By Brad Borland, MA, CSCS

Posted 06 June 2011 by


High Protein Cookie

High Protein Cookie Recipe


6 egg whites
1 3/4 cups Oatmeal
2 tsp Splenda
1 tsp vanilla extract
1/2 cup un-sweetened apple sauce
4 scoops whey powder (can use any flavor)
1 tsp virgin olive oil
1/2 cup raisins

3 Step Instructions

1. Preheat oven to 325.
2. Mix all the ingredients together.
3. Bake for 20 minutes.

Posted 20 May 2011 by

Recipe: High protein

Granola Bars

High Protein Granola Bars

These bars provide a nice quick high protein snack, they're good for that second post-workout meal after your shake.


2 cups raw oat bran
2 cups rolled oats
1 cup whole wheat flour
1 cup egg whites
1 cup nonfat milk
2 cups chocolate whey protein powder
½ cup granulated Trans-Plex Sweet-n-Up
5-6 scoops maltodextrin (180 grams)
1/2 tsp salt
1 tsp cinnamon
1 tsp vanilla extract
2 tablespoons oil (canola or olive)


Mix ingredient together in a big bowl, then spread the mix out on a large nonstick cooking tray. Add some cooking spray, or wipe a little olive oil on the pan with a paper towel. Bake for 25-30 minutes at 350 degrees.

Cut into 10 pieces.

Macronutrient Profile (each bar):

K/cal: 344
Fat: 5 g (1s, 2.5m, 1.5p)
Carbs: 54 g (Fiber: 7 g)
Protein: 28 g

Posted 08 May 2011 by


Grilled Chicken Wrap

Grilled Chicken Wrap


  • Cooked shredded chicken breast
  • 1 whole wheat tortilla
  • Shredded lettuce (may substitute with cabbage or spinach)
  • Light or nonfat creamy dressing (i.e. ranch, Caesar)
  • 1 slice 2% or nonfat singles cheese


1. Lay tortilla on a flat surface.

2. Place shredded chicken in center of tortilla and drizzle with dressing.

3. Top with cheese and shredded lettuce.

4. Roll up tightly; secure with toothpick and wrap in plastic wrap if not eating immediately.

(Note: You can microwave the wrap for 30-60 seconds before adding lettuce to melt the cheese.)


Posted 11 October 2011 by Matt Weik

All You need to know

About: Antioxidants



Antioxidants help protect the body from free radical damage. Free radicals can be visualized by cutting an apple open and sitting it on the table. After a couple minutes, the apple starts to turn brown—this is due to free radical damage. Now in order to protect that apple from turning brown, it is best to put some lemon juice over the apple after it is cut open. The antioxidants from the lemon juice protect the apple from being attacked. With this being said, free radical damage can also be seen on poles or railings when they rust. Rust is due to the oxidation of the metal. Think of antioxidants as Rust-Oleum. The more coats of Rust-Oleum that you put on the pole, the longer the pole is protected. The same goes for the human body. The more antioxidants that are taken in, the more protected the body is against free radical damage.

Free radical damage can do numerous things to cells—this can range from mutating the cell, damaging the cell, and even killing the cell. If any one of these things happen, it can negatively affect an individuals health. This article will outline everything you need to know about antioxidants.

What are antioxidants?

Antioxidants are chemicals that reduce the rate of oxidation to cells and biomolecules. Oxidation is where chemical reactions transfer electrons from a substance to an oxidizing agent which results in changing the original chemical to something different. Free radicals are the main culprits in damaging cells. Antioxidant-rich foods and supplements help prevent free radical damage.

A large amount of antioxidants are found in dietary supplements used to help prevent cancer and heart disease, not to mention to help with everyday overall health. A good diet can yield thousands of different antioxidants whereas dietary supplements only have specific antioxidants in their products.

What is the purpose of antioxidants?

Antioxidants may be the next best thing to sliced bread. They help boost the immune system, which prevents cellular damage and lowers the risk of cardiovascular disease. There is a lot of research being done on antioxidants and the research that is out there today all looks good. Antioxidants may slow down, prevent, and even reverse certain diseases that come about due to cells that have been damaged. This all sounds fine and dandy, but the big kicker is that research is actually showing that antioxidants could be a natural way to slow down the aging process. No more need for “the fountain of youth”—just make sure you are getting supple amounts of antioxidants in your diet each day.

Did I hear correctly that exercise causes
more free radical damage?

Well don’t let this crush your hopes but to an extent this is correct. However, the postives greatly outweigh the negatives. When exercising, oxygen consumption is increased (at least it should be if you are working hard enough). This increase in oxygen causes an increase in free radicals, which damage cells and cause muscular fatigue. The body uses antioxidants that are found in the body to help reduce the free radical damage.

The good side of this story is that evidence shows that exercising strengthens the body’s antioxidant defense system. It is because of this finding that diseases that are associated with oxidative stress are found at a lower incidence rate with those individuals who exercise.

What are some specific antioxidants?

Vitamin E, beta-carotene, vitamin A, and coenzyme Q10 are all antioxidants that protect lipid membranes while vitamin C, glutathione peroxidase, superoxide dismutase, and catalase protect the body from free radicals that are found in water-based cytoplasm.

A great place to find antioxidants is in our diet. Vegetables, fruits, grains, legumes, and nuts are all great sources of antioxidants. Fruits such as blueberries, rasberries, and blackberries, all have an abundant amount of antioxidants in them. Spinach and peppers are both great vegetable sources of antioxidants. Some good sources of grains that have a good amount of antioxidants are barley, maize, and millet. A place that not many people would think there would be a nice supply of antioxidants would be in cocoa products such as dark and milk chocolate. For those who wish to drink their antioxidants, coffee, red wines, and teas such as black, green, and white are great for battling free radicals. Those looking for a healthy snack can also find antioxidants in almonds, pecans, and pistacios.

Some other foods that contain antioxidants:


Onions, Ginger, Garlic, Chives, Tomatoes, Carrots, Kale, Spinach, Green, leafy vegetables, Broccoli, Cauliflower, Cabbage, Brussels sprouts, Peas.


Grapes, Blueberries, Strawberries, Cherries, Apples, Grapefruit, Cranberries, Raspberries, Blackberries, Pomegranate, Orange, Plum, Pineapple, Lemon, Dates, Kiwi, Clementine, Watermelon, Apricots, Prunes.


Soybeans Broad beans, Pinto beans, Ground nut


Walnuts, Sunflower, Seeds.

By: Matt Weik

Posted 26 April 2011 by

Special Deals:


Posted 27 April 2011 by Matt Weik

All You Need To

Know About: Creatine


There are many supplements out on the market that are legal and can be purchased over the counter. Even though these supplements are legal, not all of them will promise to help achieve fitness goals. Some products out on the market are merely a placebo and will not do anything the label says it is capable of doing. There are also some supplements out there that cause side effects worse than the supposed beneficial outcome of the product itself. Throughout this course, you will be supplied with information based on research findings on creatine monohydrate.

Creatine monohydrate is known as a physiological sports ergogenic and also a nutritional sports ergogenic. Creatine can be found in small amounts in animal foods and can also be produced in the liver and kidneys from amino acids (arginine, glycine, and methionine). However, much of the creatine that is found in food is destroyed when cooking. Creatine is a substance that is naturally found in our bodies. Over 90% of the creatine in the human body is found in muscle. Creatine monohydrate is the most cost-effective dietary supplement in terms of muscle mass and strength gains. Creatine can help support protein synthesis, which helps muscles grow. Creatine supplementation has been studied for over 80 years—broad use of this substance has only gained popularity in the past decade.




There have been many studies done to try and determine which dosage of creatine will give athletes higher performance levels. Most studies done on creatine used approximately 20-30 grams per day. These dosages have been consumed in 4-5 equal doses per day for 5-7 days (loading phase).

Many athletes prefer to use the powder form of the substance, which can be mixed in with fluids and is quickly directed into the bloodstream. Creatine is best absorbed when taken with carbohydrates. The best time to take creatine is directly after a workout—this is when your muscles are most receptive to absorbing creatine from the blood. “Creatine is taken as a supplement in the form of creatine monohydrate because the phosphorylated creatine does not pass through cell membranes” (Baechle). It is necessary for athletes and bodybuilders to increase their water intake while supplementing with creatine because it throws off water and electrolyte balance in the body. It is also recommended to eat a well balanced diet with plenty of minerals.


There are many factors that can be improved with the supplementation of creatine. Though some of the factors are not clinically proven to work on everyone, nonetheless these factors have been increased in some subjects whom were examined in the lab. Creatine is used to increase physical power and mechanical edge. It is also used to increase high power and speed in sporting events that use energy primarily from the ATP-CP energy system. Creatine can help burn fat and increase muscle mass. It also claims to increase strength in the elderly, in people with muscle disease, and in people suffering from heart disease.

Scientists have come up with many different theories as far as what creatine actually does for the human body. They have been studying how much creatine should be ingested and what creatine does once inside the muscle itself. They have come up with a standard as for how many grams each person needs per day to see results. “The normal daily requirement of dietary and endogenously synthesized creatine approximates 2 grams, an amount that is adequate for generating normal intramuscular creatine phosphate (CP) levels” (Williams). Creatine supplementation could increase the amount of creatine in the body, thus improving performance in high power and speed skills. “Muscle stores of CP may split and release energy for the rapid resynthesis of ATP, although the supply of CP, like that of ATP, is limited. The combined total of ATP and CP might sustain maximal energy production for approximately 5-10 seconds of maximal effort” (Williams).




In the lab, scientists have been able to find dosages that show signs of improvement in muscle capabilities. These dosages have been found to be effective if taken as prescribed. “Several studies have shown that oral creatine supplementation in amounts approximately 20-30 grams per day for 5 to 7 days significantly increased intramuscular concentrations of both free creatine and CP during rest and during recovery after intense exercise. Some subjects, however, were nonresponders, as their muscle CP levels did not increase. Some studies found that creatine supplementation improved performance in the later stages of repetitive, short-term (4-10 seconds), high-intensity cycle ergometer sprint tests, repetitive bouts of isotonic, isometric, and isokinetic resistance testing. Some research suggests creatine supplementation may serve as a buffer in the muscle and may decrease muscle lactate accumulation, enhancing performance in sport events dependent on the lactic acid energy system. One consistent finding in most studies is an increased body mass. A week of creatine supplementation has been found to increase body mass by about 0.9-2.2 kilograms (2.0-4.6 pounds)” (Williams). “In one study, creatine supplementation reduced ATP degradation by 30% and increased work output during two 30 second bouts of maximal isokinetic cycling” (Casey). Paul Greenhaff, a British exercise physiologist said, “Creatine should not be viewed as another gimmick supplement; its ingestion is a means of providing immediate, significant performance improvements to athletes involved in explosive sports” (Williams).



Misleading Theories

“There is no evidence that the increased body mass gained by the use of creatine is lean muscle tissue, but, the rapidity of weight gain is most likely water weight. Some research has noted a decrease in urine production associated with creatine supplementation, which is an indirect marker of fluid retention in the body. If, however, creatine supplementation enhances resistance training over time, the result may be an increased muscle mass, or lean body mass, and associated gains in strength and power” (Williams).


Throughout all of the research that has been done involving the supplementation of creatine, the question still exists in trying to find if creatine is safe when taken in excess. At this point there is no acute health risks involved with creatine supplementation. As for long-term health risks there are no indications of adverse effects. However, there have been cases where athletes got muscle cramps, which could possibly be due to the augmented muscle/water content diluting electrolyte levels. The use of creatine right before or during exercise is not recommended. It may also be beneficial to increase fluid intake when taking creatine to prevent dehydration. Caffeine may negate the benefits of creatine by inhibiting phosphocreatine resynthesis, which takes place in the recovery phase of exercise.


Marketing claims that creatine increases muscle mass are controversial. Research has shown that people who supplement with creatine do gain weight. However, more research is needed to assess how much of the weight gain is actually due to increased muscle mass. Currently there is no evidence that creatine increases fat metabolism either. Some studies have shown that people suffering from neuromuscular disease or from congestive heart failure may improve muscle strength by taking creatine. However, more research needs to be done in this area to confirm these findings. Preliminary research investigating the potential benefits of creatine for the elderly, found no difference in strength or body composition in people who were supplementing with creatine. Therefore, not all of the claims about creatine supplementation are exactly true. Nothing has definitely been proven and set in stone as far as the benefits of creatine supplementation but things have been speculated.

Wriiten By: Matt Weik

Posted 23 April 2011 by Ask:

Natural Pro Dr. Layne Norton


What’s the best science based nutritional tip would you give to anyone trying to gain muscle?

Honestly it would be to not do anything extreme. Most extreme diets are garbage and they are only extreme because people are trying to sell you something that is nothing but hype.

What’s the worst bit of ‘BRO' science
advice you ever heard?

God, there's so much. Well the other day I heard someone say that you shouldn't eat carbs and protein together because they 'cancel each other's digestion out' which is complete garbage. Also heard someone say you 'poop out' excess protein, also not true as excess nitrogen is excreted in the urine via urea. Probably the most common is that "you can only absorb 'X' amount of protein at a meal. That is also garbage. Not only is this broscience not rooted in any kind of fact, it is actually a misnomer in and of itself. Absorption refers to the amount of a certain substance that makes it into circulation (plasma) from the digestive tract. The body will absorb almost all of the protein you eat regardless of the amount of protein in the meal (though there is a limit to the percentage absorbed and it will vary between protein sources). Now the amount of that protein that will be partitioned towards muscle building, that is a different store entirely.

Do you throw away the yolk or eat the whole egg?

Depends on the macronutrients I am trying to hit for the particular meal and how much fat I am trying to get in the meal. But generally I'll have a few egg yolks each day

Do you remember the first time you
picked up a dumbbell?

Sure, I was 14 years old and my dad had some sand weights in the basement that I had to duct tape together to keep the sand from falling out lol.

What do you think about when you have to dig deep and push out that last rep?

I think that I better finish because if I don't, someone else will.

Does it matter when you consume supplements/food postworkout? Is there a time window?

It matters to an extent. When you workout you cause an acute catabolic situation and your muscle does not become anabolic again until you consume sufficient protein. You also get an increase in insulin sensitivity by working out so you can more effectively tolerate and utilize carbohydrates post workout so it also makes sense to put more carbs post workout as compared to other times of the day.

What mistakes did you make as a newbie?

Expected results too fast and bought into the fear of 'over training'

Does creatine make you hold water?

Well it increases fluid retained inside the muscle cell, but last time I checked, that was a good thing!

What supplements do you take?

Whey Protein, Xtend, Beta-Alanine, Novem (from Scivation), Lipoic Acid, EssentialFA, Betaine, Elastamine, Multivitamin, Taurine, Vitamin D, and CLA. Others I may add in at various times.

Is it possible to build muscle and
burn fat at the same time?

Yes it is, but it only really significantly occurs in people who are either:

1) Beginners
2) Very overweight or
3) On anabolic drugs or a combination of any of those 3.

Not saying it can never ever happen, but to have it happen significantly is quite rare. To burn fat you need to create a caloric deficit. To build muscle you need a caloric surplus in most cases. You can't have a deficit and a surplus simultaneously.

What rep ranges do you prefer?

All of them. Reps from 1-100 all have various benefits for various reasons and you should incorporate a variety of rep ranges into your training. There is no one 'best' rep range.

To create the leanest most jacked physique possible what top 7 foods work?

Hit your protein/carb/fat/fiber goals. There are no 'magic' foods. That's broscience.

What vitamins would you recommend
to the serious gym warrior?

Well besides a typical multivitamin, I would also recommend taking extra Vitamin D

What’s your diet like when trying to
get in peak condition?

Well it changes from week to week depending on how my metabolism responds. But my last precontest diet I was eating 270g protein/100-230g carbs/and 40-60g fat on low carb days and 250g protein/280-400g carbs/and 40-50g fat on high carb days obviously I started dieting at the higher end of that range and slowly dropped calories to bust through fat loss plateaus.

What’s your training routine like when trying to get in peak condition?

My training doesn't change from precontest to offseason or vice versa. I incorporate a non-linear periodized style of training that I call Power Hypertrophy Adaptive Training. This is a sample of one of the PHAT routines I have used in the past:

Click image below to get a PDF example of Dr Layne Nortons routine.

More of Layne at


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