Recipes

Carb-Loading Meals

Blueberry banana pancakes

Pancakes are an American form of breakfast and are great for carb-loading. Different toppings can be added to pancakes but for now we will stick to a banana and blueberries. The banana brings us carbohydrates & protein with the blueberries filling us with...

Grilled salmon with brown rice salad

Fish is one of the best sources of protein and when added to brown rice it provides the body with a meal loaded with carbohydrates. This also makes you feel fuller for longer which can help prevent you from snacking on unhealthy foods post meal.   Course: Evening Time...

Jacket potato with tuna

Tuna is a great source of fats and protein. Both helping cholesterol as well as replenishing energy levels. A jacket potato is a carbohydrate giant. Filled with carbohydrates a jacket potato is great for carb loading!   Course: Lunch Time to make: 90 minutes Serves: 2...

Porridge with milk, topped with fruit

Porridge is a perfect carb loader for endurance athletes such as cyclists, marathon runners and triathletes. The reason for this is because porridge provides slow releasing carbohydrates which means the body is provided with energy for a long period of time. Porridge...

Protein Shakes – Refuel Like A Pro

Protein oat shake

Purpose: Weight/muscle gain Time to make: 2 minutes Serves: 1 Calories per serving: 1,048 Kcal   Ingredients Whole milk, 2 cups Oats, 1.5 cups Greek yoghurt, 1 cup Banana, 1 Performance Protein, 2 scoops   Method 1 Add all the ingredients into a blender. 2 Blend until...

Protein fruit and oat shake

Purpose: Weight/muscle gain Time to make: 2 minutes Serves: 1 Calories per serving: 920 Kcal   Ingredients Whole milk, 1 cup Oats, 1 cup Raspberries, half a cup Apple, 1 Bananas, 2 Performance Protein, 2 scoops   Method 1 Add all the ingredients into a blender....

Protein mega calorie shake

Purpose: Weight/muscle gain Time to make: 2 minutes Serves: 1 Calories per serving: 1,265 Kcal   Ingredients Milk, 2 cups Oats, half a cup Ice cream, 1 cup Peanut butter, 4 tablespoons Bananas, 2 Performance Protein, 2 scoops   Method 1 Add all the ingredients into a...

Green protein shake

Purpose: Weight/muscle gain Time to make: 2 minutes Serves: 1 Calories per serving: 870 Kcal   Ingredients Milk, 1 cup Dates, stoned, half a cup Blueberries, half a cup Kale, 1 cup Spinach, 1 cup Bananas, 3 Performance Protein, 2 scoops   Method 1 Add all the...

Protein Shakes – Get Lean

Protein berry super shake

Purpose: Weight loss Time to make: 2 minutes Serves: 1 Calories per serving: 370 Kcal   Ingredients Water, 12oz Spinach, 1 cup Frozen mixed berries, 2 cups Low-fat yoghurt, half a cup Performance Protein, 2 scoops   Method 1 Add all the ingredients into a blender....

Protein strawberry and banana shake

Purpose: Weight loss Time to make: 2 minutes Serves: 1 Calories per serving: 295 Kcal   Ingredients Water, as needed Strawberries, chopped, 1 cup Banana, 1 Performance Protein, 2 scoops   Method 1 Add all the ingredients into a blender. 2 Blend until smooth. 3 If you...

Protein strawberry and peanut butter shake

Purpose: Weight loss Time to make: 2 minutes Serves: 1 Calories per serving: 426 Kcal   Ingredients Milk, 1 cup Peanut butter, 1 tablespoon Honey, 1 teaspoon Frozen strawberries, 1 cup Vanilla extract, half a teaspoon Performance Protein, 2 scoops   Method 1 Add all...

Protein peanut butter shake

Purpose: Weight loss Time to make: 2 minutes Serves: 1 Calories per serving: 235 Kcal   Ingredients Water, as needed Natural peanut butter, 1 tablespoon Performance Protein, 2 scoops   Method 1 Add all the ingredients into a blender. 2 Blend until smooth. 3 If you...