Nutrition, tried & tested recipes for Bodybuilding, weighttraining, Guerilla-cardio,

[soserious]

OK, so just as the title states this thread is for Nutritional recipes for those who are doing fitness regimes including bodybuilding, weighttraining, Guerilla-cardio, regular cardio or just those trying to drop some fat and sculpt their body more to get a slim, defined, fitness body.
Post tried and tested recipes and how to prepare the meals.

Lets keep this clean & on topic aswell as it is intended to be a permanent reviewable source of nutritional recipes for Cc. (Moderators please delete or move any posts which clearly do not belong here).

State the ingredients, the weights or volumes (exact or estimated), preperation instructions and ideally the nutritional values aswell.

RECIPE 1.
Home made Carb protein drink.
INGREDIENTS: 9 heaped tablespoons (120 gms) of Whole or Semi-Skim Milk Powder
+ Water 1pint.
PREP: mix in a shaker or blender.

NUTRITIONAL VALUES:
40gm protein
60gm carbs as sugar
1.2gm fat
0.6gm sodium
Vit A 80%
Vit D 34%
Calcium 172%

Note, If you have a blender you can add 2 or 3 ice cubes to make it cool and some fresh or frozen strawberries or berry mix to make it a nice flavour and more nutritious. Or you can add a drop of vanilla extract for vanilla flavoured milkshake.

[Spike]

60 grams of sugar!

[Anthrax]

Typical serving size on the packaging label on drinks is 1 cup, or a half pint... Comparing it with sweet artificial drinks at the same serving size, this only contains as much sugar as the other drinks do...

[Netgear]

SS where is milk powder usually in super markets. Can't find it anywhere :x

[shortstuff]

blend milk and cottage cheese to make a shake "base", add in some sort of flavouring (i preffer strawberry milkshake nesquick powder or a banana) you can also blend in some oats for carbs.

i dont have measurements since i just make it to what ever i feel like and how ever much i want.

[Shane_Bos]

All i can say is the best pre-workout meal ever is a bowl of porrige with some banana and some semi-skimmed milk chucked in. Post workout, any source of protein will do.

[Officespace2801]

Being an avid, but poor, Taco Bell-lover, I did a search to figure out how to make the sauce in chicken quesadillas. I managed to find it, and have done my best to convert it into a very similar tasting but much more healthy version.

Just as a note, everything below assumes you use one tortilla. If you're going to have to cook it in a pan, you may want to double everything so you can use two tortillas placed on top of each other and just refrigerate half of it.

Items needed:
-1 100% whole wheat tortilla
-60g/.15lbs of chicken
-1 tbsp of sauce (recipe below)
- 1/4 cup of fat free cheddar cheese
- 1/4 cup of colby and monterrey jack cheese (using 2% milk)

Sauce recipe: (this makes more than one quesadilla, by the way...about 4 I'd say)

1/4 cup fat free mayonaise mayonnaise
2 teaspoons minced jalapeno slices (optional if you can't mince it- I don't like the chunks)
2 teaspoons juice from jalapeno slices
3/4 teaspoon sugar (you may use sugar substitue like Splenda)
1/2 teaspoon paprika
1/2 teaspoon cumin (better to be a little under than a little over with this one)
1/8 teaspoon cayenne pepper
1/8 teaspoon garlic powder
dash salt

Mix all the ingredients of the sauce in a bowl well, cover, then refrigerate (at least for the duration of cooking the other items- it keeps if you want to do it the day before or whatever). Cook your chicken to your preferred level, then chop it up into small pieces. Place the chicken on one half of the tortilla. Spread the sauce on the other half of the tortilla. Add in both cheeses, then fold in half. I use a George Foreman grill to cook it, so I have no need to flip it.

If you do not have access to one, it would be best to use two tortillas (and twice the amount of stuff) stacked on top of each other with the ingredients in between. Cook it in a pan, flipping at least once, until cheese is melted.

Here are the end nutritional values:

395 calories
10.3g of fat
38g carbohydrates
33g protein

Sodium might be a little up there, given all the spices used, but I don't think it would be worth panicking about. Compare this to the Taco bell version:

540 calories
30g of fat (13g saturated!)
40g carbohydrates
28g protein

Tastes very similar and is a very good treat for those with very little willpower but would like to shed a few pounds!

[soserious]

Beef and new potatoes.

INGREDIENTS: Beef, in form of diced beef casserole. (Can be bought at most supermarkets in ready to use boxs of 500grams. I get 2 from ASDA for £5.)
New potatoes, about 500 grams. (Maybe 2 fist sized portions)
Vegetable, frozen mixed or fresh.

METHOD:
Real easy, just empty the beef into a large saucepan with a little water so that the water covers the beef by about 2/3rds, gently let it bubble away.

Meantime put the new potatoes in a large saucepan also and let bubble away.

Keep watch every 10 minutes on the pans, the idea to let the meat simmer (not boil) down so that the water mostly evaporates and whats left is a tasty stock.

Near the end put on the veg to cook for about 5-10 mins max in a small saucepan, either chuck in some mixed frozen veg like petis pois and sweetcorn and carrots or chop up some fresh veg such as cabbage or spring greens.

When the beef has simmered down so that it has maybe 2 tablespoons worth of liquid in the pan left turn off the heat on everything and put it all on a plate. Done (infact if you let it sit for 10 mins in the pans first it tastes nicer).
For those of you not good at cooking this meal will get a lot easier after a few goes, it practically cooks itself and takes about 40 mins to cook on a medium heat.

NUTRITIONAL VALUES:
(This can be quite a hearty meal so if it is too much maybe just half it and half the nutritional values aswell)

EDIT: the damn packet hasn`t got nutritional info- I could estimate but I want it accurate so i will update later when I find something that has it on there. Sorry.

Netgear, you can find dried skim milk powder in the same aisles as the coffee, hot malt drink mix, hot chocolate mix and sugar. I bought a carton today even though I don`t really drink milk.

[Netgear]

Thanks alot, looks good. Going to get some myself soon.

[G-Spot19]

Im deleting that spam post. It doesnt need be in here, a stickie especially should be free of spam and whoring. Similar posts will meet the same outcome.

[110189]

Worked out for about 3 years now strength training.

Also ran a couple of half marathons.

I am pretty new to PE hopefully with some hard work it all pans out.

[thegrezdog]

Regarding the first recipe posted (milk shake thing)...


I would recommend taking this Post-Workout. Why? Well...

After exercising, our cortisol levels are fairly high and our insulin levels are fairly low. We want to flip flop this. By eating a timed meal with the right macro nutrients, we can suppress cortisol and spike insulin.

But how is that recipe spiking insulin, and why do we want to spike insulin?

Insulin is a hormone that shuttles nutrients throughout the body. We pretty much want to keep our insulin levels low, except after a workout. After a workout, our muscles have endured microtrauma, our glycogen stores are depleted, etc. So it would make sense to spike insulin and shuttle nutrients to our muscles.

The macro nutrient which mainly spikes insulin is carbohydrates. So, when we have a meal/drink (i prefer drink) that contains both carbs and protein:

the carbs spike insulin

and then

the spiked insulin shuttles the protein to the muscles


In said recipe, there are 60 g of sugar (carbs) and 40 g of protein, so it is an appropriate drink. Also, the sugar is lactose, which surprisingly is highly insulinogenic.

Cliffnotes:

drink something with carbs/protein within 30 minutes of a workout :cool

[PepeLePew]

Good post grez...you need to be around CC and post more. :cool

[thegrezdog]

Good post grez...you need to be around CC and post more. :cool

thanks man...life has been busy lately, but i have been thinking about making a conscious effort to post more often

i still dont understand how so many posters have more than 100 or so posts. i check up on the site maybe 5 times/week, but often, there is little to no activity

am i missing something?? :shrugs: lol

[wern]

carbs after a workout are good for muscle gain, but not that good for weight loss, unless it is a very low level of carbs

[PepeLePew]

i still dont understand how so many posters have more than 100 or so posts. i check up on the site maybe 5 times/week, but often, there is little to no activity

am i missing something?? :shrugs: lol

Well people log on at different time throughout the day. Most of the posts
counts come from the Non-PE section. You should join in on the community
there.

[thegrezdog]

carbs after a workout are good for muscle gain, but not that good for weight loss, unless it is a very low level of carbs

IMO, not necessarily. like you said it depends on goals (muscle gain, maintenance, fat loss), but it also depends largely on individual genetics and how your body handles carbs.

I know a guy at my gym who routinely eats 600+ grams of carbs a day with no problem at all. His body just handles carbs really well. He could eat poptarts and maple syrup all day and still stay pretty lean. Another guy I know starts packing on fat when he goes over 200 grams, so he has to follow an eating plan lower in carbs.

Most people can lose fat and still have carbs after a workout...being that it is the one time of the day (besides maybe breakfast) when your body really handles carbs well. However, if you have already cut carbs from other parts of your diet, and you still can't lose fat, then yes perhaps you will have to cut out PWO carbs as well.

At this point, on so little carbs, the person in question would be "fat-adapted"...ie their body would be handling fat and protein as main macro nutrients. Using protein and amino acids to increase insulin is a good choice in this case - they increase GH and IGF-I levels and preserve lipid oxidation after exercising. Also the use of amino acids and fat, with a minimum of carbs post workout, in someone who is fat adapted, besides leading to an increase in insulin (without as much of an adverse effect on fat metabolism) and not affecting the absorption of protein and amino acids from the GI tract, also dramatically increases intramuscular triacylglycerol levels, which is the fat that is first used up with exercise, before blood levels of FFA.

The main goal here is increasing insulin. For those who aren't fat adapted, it is a better choice to use carbs as a modus operandi. For those who are fat adapted, its smarter to take the above approach. :cool