Nutrition

Recipe: Banana Bread Protein Pancakes

"Picture the typical first date: the man confidently orders a steak to appear masculine while the woman orders a salad to seem feminine. What’s wrong with this picture? Women need protein too, and if you’re a fit woman you need it even more to support that beautiful muscle!" - Anjelica Mucci

"Following on from my ultimate bulking guide I am now going to put together a pretty comprehensive guide to stripping down that bulk and get that physique out and ready for hitting the beach." - Phil Learney

"People always start with the best of intentions and will try and do everything at once. They get overwhelmed and quit before they really even started. Small changes add up and can make a huge difference. Work on one thing at a time and keep adding to it." - Brandan Fokken

Macros per one muffin (out of six): 150g, 10.3g carbos (2g sat), 21g protein, 2.8g fat (2g sat) and 2.75g fiber!

"This may not be a miracle pill, or a quick fix, but if something simple and natural can help increase lean body mass while decreasing fat mass, that can hardly be considered a bad thing." - Matt Dustin, CPT

"Complete guide to bulking: The key being to consume enough nutrients that the maximum amount of energy can be exerted in the gym and the maximum amount of protein can be turned over as new muscle tissue" - Phil Learney

"1. Good morning whey: Immediately upon wakening down a small whey protein shake 30 or so minutes before your solid breakfast meal." - Brad Borland, MA, CSCS

"Muscle pumps in the gym is the most satisfying feeling for gym-goers. This blood rush into the muscle cells giving you the pumped up look also contributes so much to muscle growth factors." - Melih F. Cologlu ACPT

"Plenty of people cook with olive oil, eat extra salmon, and take fish oil capsules every day. This is all good and well, however, the majority of people don’t include macadamia nut oil in their daily diets, which would be a pretty good substitute for olive oil or flaxseed oil." - Matt Dustin