Posts Tagged ‘food’

How to Structure Eating Habits For Maximum Workout Efficiency

Monday, January 10th, 2022
Eating habits to build muscle

Your workouts and meals are directly connected. What you eat and when you have it can impact the effectiveness of your exercise routine. Eating correctly based on your training is the best way to get the results you want to see. What we need to do is structure eating habits based on our sleep and training schedules.

Here are some tips to help you eat right to maximize the results of your workout sessions. 

(more…)

Share the Swole!

Only 6 More Days Until Christmas!

Sunday, December 19th, 2021
6 More Days Until Christmas

There are only 6 more days until Christmas and boy are we excited to dip into the egg nog!

Have you kept your fitness and nutrition in check this holiday season? Have you been able to stay slim this holiday or at least maintain your current progress?

Relax a Little

Hopefully, you have, so you can let your guard down a bit during Christmas or your main celebration day of choice. There’s no need to be a pig and eat ALL the fudge and cookies, but there’s also no need to avoid all desserts and gravies like the plague. (Have you finished all of your shopping and most of your wrapping?)

(more…)

Share the Swole!

How Can I Stay Active During the Holidays?

Tuesday, November 30th, 2021
stay active during the holidays Santa

The holiday season is such a fun time of year. There are parties, decorations and so many reasons to enjoy life. But a lot of times, all the celebrations come with a cost. It can be easy to fall out of your fitness routine and healthy eating habits during the holidays. Here are some tips on how to stay active during the holidays. 

(more…)

Share the Swole!

A History of Bodybuilding Supplements

Tuesday, November 16th, 2021
History of Bodybuilding Supplements - Eugen Sandow

The Evolution of Body Building Supplements

These days bodybuilding supplements are as common as bottled water. All our retail and grocery stores sell them, GNC is usually just down the road, but what about the history of bodybuilding supplements? From whey powder to creatine and everything in between, the bodybuilding supplements industry has steadily been growing both in popularity and in the sheer number of products available.  

But how did it ever get to be this way?  At what point in human history did we equate the intake of supplemental foods with the construction of the perfect physique?  Interestingly enough it started with a man named Eugen.

Nineteenth-Century Supplementation

Over a hundred years.  That’s how far back you would have to travel back in time to find the first traces of what is now known as bodybuilding supplements, consumable goods that were shown to have a direct impact on developing muscle and physique in the user.  

Regarded as the first modern bodybuilder, Eugen Sandow was a staunch advocate of the impacts that eating or drinking certain foods can have on muscle development.  Earle Liederman, a friend of Sandow’s, drank beef juice and extracts to help him his muscles and body heal faster after rigorous exercise, inadvertently developing what some argue to be the first post-workout supplement.

(more…)

Share the Swole!

Halloween Recipes – Pumpkin Protein Cookies

Tuesday, October 26th, 2021

High Protein Pumpkin Cookies

High Pumpkin Protein Cookies

It’s high time to bust out a couple of new Halloween recipes since October is my favorite time of year and Halloween is my favorite holiday. These nice high-protein pumpkin cookies are perfect for breakfast, brunch, post-workout, or any time you might need a snack.

Recipe

Down below I mention a couple of ways you can make the recipe healthier or tastier; for example, swapping applesauce for oil and egg whites for eggs.

Generally, though, this is a pretty healthy recipe without changing anything.

The original recipe called for 1/2 cup of soy flour instead of protein powder, so if you find the protein powder ruins the recipe, you can back out and just use the soy flour. Of course, that will decrease the protein content in each cookie. 🙁

(more…)

Share the Swole!

Beware of Hidden Sugar In Your Favorite Foods

Tuesday, October 12th, 2021
hidden sugar

Cutting out sugar is one of the most important steps you can take in improving your nutrition and overall health. Excess hidden sugar intake can have an effect on several systems in the body resulting in high blood pressure, weight gain, inflammation, and diabetes.

The addictive nature of sugar can make cutting down or quitting feel very difficult. You may be thinking, “No big deal, I’m not big on cupcakes or cookies anyways.” Unfortunately, it’s not as simple as ditching dessert.

Added sugar is hidden in many processed foods, even some marketed as “healthy” or “natural.” Is sugar hiding in some of your favorite foods? Read on to find out.

(more…)

Share the Swole!

The Debate Over Snacking and Weight Loss

Thursday, April 15th, 2021
Snacking and Weight Loss

Weight loss is a topic of serious debate these days, with opinions on every aspect of the topic all over the map. Should you go paleo or Mediterranean? What’s up with Keto? Are high-intensity workouts better than bodyweight programs? Is yoga really exercise? Big breakfast or no breakfast? Are carbs bad? Are fats good? To make matters more confusing, the answer to most of these questions is “It depends.”

The debate over whether snacking is a good weight loss strategy is no different. Here are a few things to take into consideration when deciding if snacks should play a part in your weight management plan.

(more…)

Share the Swole!

What Are Some Healthy Breakfast Food Ideas?

Friday, April 9th, 2021
protein shake lean athlete

Breakfast can be tough for anyone. Between jobs, school, and kids, getting everything ready for your day can leave you little time to figure out and make breakfast. When you’re trying to reach any kind of fitness goal – whether it be to lose weight, gain muscle, maintain gains, or anything else – choosing healthy breakfast food can be an important part of your health and fitness plan.

Therefore, it’s important to have some on-hand meal ideas for any type of fitness goal to make breakfast easy and painless. Use these ideas to help you figure out a plan for breakfast every day of the week, no matter what your health goals are.

(more…)

Share the Swole!

5 Post Workout Nutrition Tips

Thursday, July 9th, 2020

To Make Optimal Gains, Never Neglect Post Workout Nutrition

Strongman Mariusz

Knowing what to eat after a workout is a big question mark for many active adults, even those who have been exercising for years. Over time you’ll no doubt figure out your own system of food consumption that helps you to stave off fatigue and other symptoms following a workout, but did you know that there are proven methods you might be missing out on?

If you think that there may be a better way to get nutrition and optimize your workouts by pairing them with an appropriate diet, here are 5 post-workout tips that could prove useful.

(more…)

Share the Swole!

Homemade Chocolate Protein Bars

Tuesday, July 7th, 2020
Homemade Chocolate Protein Bars

The desire to consume chocolate at times overcomes even the strongest of us. When that cocoa aroma penetrates your senses and the drool starts to form at the corners of your mouth, you feel that there is no place to run… no place to hide… from the chocolate. OK, so maybe this isn’t you, but even so, everyone can use a tasty protein bar at times. This recipe for Homemade Chocolate Protein Bars one is for all the chocolate lovers out there.

The Recipe

1 square of unsweetened baking chocolate
3 scoops (1 cup) chocolate protein powder of your choice, I prefer Biotest Metabolic Drive Super Protein Shake (aka “M”)
2 tbsp heavy cream
2 tbsp butter
3 packets or 1/8 cup of Splenda
2 tbsp sugar free or low sugar syrup, or maple syrup, or you can even just use water instead
1/2 cup unsweetened coconut
1 cup chopped nuts, I prefer either peanuts, pecans, or almonds

Melt the baking chocolate and the butter in the microwave for 1 minute, stirring until melted. Add Splenda and heavy cream, stirring until creamy. Next, add protein powder, nuts, and coconut, stirring until everything is coated evenly. Add syrup or water, mixing thoroughly. At this point, the mixture may become very stiff. You should knead it like dough until the mixture is uniform throughout. Finally, line a bread loaf pan with plastic wrap and press the mixture into the pan firmly and evenly. Chill until very firm. The recipe can be cut into 6 bars or servings.

Nutrition Information
Approximately 170 calories from 5g carbs, 15g protein, and somewhere around 10g of fat per bar.

Try substituting dark chocolate instead of baking chocolate, for a richer darker flavor. Also, try adding all-natural peanut butter to give it an additional nutty flavor. Keep milk on hand during consumption.

Share the Swole!