This delicious high protein bar recipe is packed with healthy dried fruits and nuts, making them a great option on-the-go or in your gym bag.  They are soft and chewy, quick and easy to make and are made with no added sugar.  Make a big batch and then store them for the week ahead!

Protein Bar Recipe: Fruit & Nut

Prep Time: 10 minutes
Cooking Time: 25 minutes

Ingredients:

• 1/2 cup Unsweetened Almond Milk
• 2 tbsp Honey
• 1 medium Banana
• 1 1/2 cup Rolled Oats
• 1/2 cup Almond Meal
• 1/4 cup Coconut, shredded
• 1 tsp Cinnamon
• 2 scoops (40g) Chocolate Protein Powder
• 1/4 cup chopped Walnuts
• 1/4 cup Sultanas
• 1/4 cup Dried Apricots

Cooking Method:

1. Preheat oven to 180C.
2. Combine Almond Milk, Honey and Banana in a blender and blend until smooth.
3. Pour into a bowl with the remaining ingredients and mix well.
4. Line a baking tray with baking paper and add the mixture to the tray, pat down so it is evenly spread.
5. Bake for 25 minute or until centre is firm.
6. Allow to cool a little then cut into desired size servings. We cut ours into 10 serves.

Fruit & Nut Protein Bar Recipe Nutritionals (Per Serve)
Calories: 178  Protein: 7.5g   Carbs: 25g  Fat: 7g

Not feeling like chocolate? Switch the chocolate whey protein powder for vanilla. You can also use maple syrup or agave nectar instead of honey if you like and use different fruit and nuts – cranberries, dates, almonds or even add some seeds.

Enjoy!

The post EPIC PROTEIN BAR RECIPE: DELICIOUS FRUIT & NUT appeared first on Protein Powder Reviews & Bodybuilding Supplements Buyers Guide.

Eating more than your body weight in protein can be hard and expensive too. It doesn’t have to be that way and it doesn’t have to involve the same boring foods either.

We have pulled together our top 20 cheap high protein foods that will allow you to keep buying your quality protein but pairing this with cheap high protein foods that will keep that hunger at bay and that muscle growing without breaking the bank!

Top 20 Cheap High Protein Foods

1. Greek Yoghurt. Not regular yoghurt! You want that thicker and creamier Greek Yoghurt. This means high protein

2. Frozen Greek Yoghurt. HA! Bet you hadn’t thought of this one!

3. Cottage Cheese. This product is full of casein protein which is a slow digesting protein. Perfect right before bed to stop catabolism.

4. Ricotta. One of the best sources of whey protein. Absorbed quickly making it perfect for when your body is looking to repair itself.

5. Pork chops. Pig out on this cheap high protein source!

6. Turkey breast. Often forgotten, turkey breast can be a cheap high protein source! Soak in brine before to make more tender.

7. Roast beef. One of the more learner choices and also a cheap high protein.

8. Halibut. Not only a cheap high protein food but also high in fibre to keep you fuller for longer.

9. Sardines. Often overlooked but pack a massive punch of protein and flavour.

10. Tuna. An oldie but a goodie. Buy in bulk when on special and you’re set.

11. Baked beans. Cheap high protein source and versatile too. Packed full of fibre.

12. Chicken Breast. The king of cheap high protein food. A bodybuilder staple.

13. Lentils. Just like baked beans these area cheap high protein option packed full of fibre.

14. Peanut Butter. Fuels your body without breaking the bank (and one of our faves).

15. Nuts. Buy in bulk and nuts can be one of the best and yummiest cheap high protein foods and a great on-the-go snack too.

16. Bean chips. Another snack that is a cheap high protein food, crunchy and delicious. Look in your health food shop of health food aisle in your local grocer.

17. Tofu. Wanting to ditch meat for a day than look no further.

18. Eggs. Buy these in bulk and add them to whatever you can. Even mashed potato to make it even creamier.

19. Soba Noodles. Use this buckwheat Japanese-style noodle for your next pasta dish. They cook in half the time – bonus!

20. Smoothie. Add add quality whey protein like UPROTEIN 100% Whey Hydro + Enzymes powder along with eggs, peanut butter, greek yoghurt, milk and you’re set.

There you have it, but if you want more suggestions check out our bodybuilding diet meal plan guide too.

The post TOP 20 CHEAP HIGH PROTEIN FOODS appeared first on Protein Powder Reviews & Bodybuilding Supplements Buyers Guide.

You can learn a lot from bodybuilders. Bodybuilders are notorious for rippling muscles and shredded physiques. This all comes from a mastery of dieting and lots of time in the gym. The results are visibly clear.

Whatever your fitness goals – whether you’re looking to build muscle or burn fat – dieting like a bodybuilder can improve your results. Today, we’re going to help you do that with a simple, easy meal plan that will make the most of your hard work in the gym.

If you want to gain muscle without the guesswork, stick with us!

Master the bodybuilding diet basics

Dieting like a bodybuilder isn’t cutting edge science and fancy techniques; all it takes is mastery of the basics.

It starts with your calories: you need to eat more than you’re using to build muscle. Beyond that, you need a meal plan that balances the big 3 “macro” nutrients:

• Protein
• Carbohydrates
• Fats

Protein is the most important for muscle growth, since muscles are made of proteins. These are the basic unit of muscle and they’re found in lean meats, fish, dairy, beans and the best protein powder. All the fun stuff!

Carbs are your body’s main fuel source. From white bread (which is junk) to pulses and wholegrains (which are amazing), your choice in carbs is crucial to gaining weight and keeping healthy.

Fats don’t make you fat. They provide the basic building blocks of hormones, which are key to everything from muscle growth to long-term health.

You need all 3 of these nutrients. The quality matters just as much as the quantity for health and muscle growth. We’re going to provide a great balance of each and ensure that you’re getting the very best for muscle growth.

Bodybuilding Diet Meal Plan to Muscle Gains

This meal plan is aimed directly at muscle gains. You’re not going to lose weight on this plan because it relies on eating more than you use. You need to eat to fuel your muscles, but this plan is all about adding muscle without too much fat.

This is great for everyone. Total beginners will lose fat and gain muscle at the same time, and gaining muscle makes it easier to lose fat in future.

Obviously, this isn’t going to work if you’re not kicking ass in the gym. You should be training 3-4 times a week with a balance of high-intensity (1-5 rep) and high-volume (5-8 rep) sets. If you’re trying to gain muscle, there are a lot of factors:

• Sleep
• Nutrition (don’t worry, we’ve got you covered on this one!)
• Training
• Hydration

We’ll do the nutrition for you, but you have to do the rest for yourself or it’s all for nothing!

Bodybuilding Diet Breakfast:
Muscle-Building Meals to Fuel Your Day

Breakfast is all about slow-digesting foods. You can go with high-fiber carbs or fats and proteins. These choices give you the best release of energy and will keep you fueled all morning.

Eggs are the classic breakfast. They’re great for breakfast because they contain healthy fats and protein. This means slow digestion and lots of energy through the morning.

They also contain key nutrients like choline. Choline contributes to mental performance, endurance, and power output – meaning more strength and better muscle-growth.

Oats are a classic carb choice. You can mix them with protein powder and then add milk (either cow’s milk or coconut milk) for one of the most amazing, well-rounded bulking meals.

This key wholegrain is packed with protein, fiber, and magnesium – an essential mineral for getting the most out of your food.

Yoghurt isn’t the most obvious choice, but it can be an amazing way to improve your bulk. Start with fat-free yoghurt (because the protein is way higher), then add fresh fruit, granola, nuts and seeds, and any other high-calorie foods.

You can even mix protein powder into yoghurt and it creates this amazing, fluffy breakfast while boosting the amount of protein in your breakfast bowl! This is a probiotic food, which is a fancy way of saying that it improves gut health.

Bodybuilding Diet Lunch:
Bulking up the Middle of the Day

Trying to gain muscle? Ditch the light lunches and get fed.

Beef and Fatty Cuts are the best way to approach gaining weight and building muscle – especially if you’re food-prepping.

Get some fatty meats and pack them in with some green veg and a high-calorie carb. You can use honey-glazed roast sweet potato and you’ll never miss fast food again.

Beef (and other red meats like venison) are full of calories and provide key minerals. One great example is Zinc – a key mineral for keeping your testosterone levels healthy. Iron improves blood quality and the delivery of nutrients into muscles (key for muscle growth).

Wraps are underrated. Your average tortilla is versatile, easy and contains a fair few calories. Pack it with fried chicken and bacon (you read that right), a healthy homemade coleslaw, and any other veg you want. A few of these wraps can quickly add up and reach the 4-digit calorie mark.

Chicken and veg are a classic, and the extra calories you get from the batter and homemade ‘slaw make it easy to smash your calorie goals.

Plant foods need to be in a weight-gain diet. They provide key vitamins and minerals, but they also have special “phytonutrients” that improve health.

Bodybuilding Diet Dinner:
Feeding Your Recovery and Growth

Dinner is key – it’s the easiest time of day to get the most calories in. Unlike breakfast and dinner, you’re probably not doing much after dinner. This means you can spend your calories here and fuel a huge, restorative, muscle-building sleep. Hit this meal hard and you’ll be able to bulk effectively forever!

Mexican food will always be the easiest way to get a huge amount of calories into your dinner. There are a few cornerstone ingredients that go into good Mexican food:

• Tortillas
• Beans
• Rice
• Cheese
• Top-quality meat (grilled chicken and beef are key)

These are all rich in calories and nutrients, making them a great choice to gain quality weight.

Bean-Rich Casseroles are another example of a comforting, healthy dinner for weight gain.

With a bunch of beans and other pulses, they’re dense with nutrients as well as calories. Using chickpeas and red kidney beans with chicken and sausage is a great way to get protein and high-quality carbs to fuel muscle growth.

You can add any of your personal favs to this process, and casseroles are great for food-prep. All it takes is a Tupperware, freezer and a microwave!

Protein Shakes:
Muscle-Building Weapon or Fad?

A shake with protein and other supplements is a great way to add calories and essential nutrients to your bodybuilding diet. The regular protein shake is well-known, but we’ve got a much better choice – this is a recipe for a science-backed, kick-ass post-workout shake.

• 60g of protein powder (key for muscle recovery and growth)
• 1 cup of coconut milk (rich in calories and vitamins)
• 3-5g of creatine (the most important muscle-building supplement)
• 200-400mg of Beta-Alanine (to maximise the effect of creatine)

If you’re eating this around dinner time, you can make this even more effective by blending it with the following extras:

• ½ – 1 banana
• ¼ – ½ cup of oats (rolled or steel-cut)

You can even use this first thing in a morning if you’re short on time. Add a single espresso shot for a totally unique breakfast experience!

If you need more inspiration check out our top 20 cheap high protein foods article or if you need assistance with your workout energy have a look at our best pre workout review.

The post TOP BODYBUILDING DIET MEAL PLAN ANYONE CAN DO appeared first on Protein Powder Reviews & Bodybuilding Supplements Buyers Guide.

Green smoothies get their bright colour from a nutrient-rich pigment called chlorophyll, found in leafy vegetables including the new “queen of greens” kale. These green kale nutrients help to clean the body of harmful toxins, oxygenate the blood and boost energy.

Green Kale Smoothie Recipe:

What you need for your Green Kale Smoothie:

• 2 cups of chopped kale leaves
• 2 scoops of protein powder (Vanilla)
• ½ a medium sized banana
• ½ cup of unsweetened almond milk
• ½ cup of ice cubes
• 1 peach, chopped
• ½ cup of tinned pineapple, drained

How to make your Green Kale Smoothie:

Combine all green kale smoothie ingredients in a blender and mix until smooth. Enjoy your green kale smoothie as a delicious breakfast smoothie or post-workout muscle building protein shake.

Green Kale Smoothie Recipe Super Powers:


Kale

Kale is being called the new “queen of greens” as this low calorie, high fibre vegetable is packed with nutrients, is super versatile and tastes delicious!

One cup of chopped kale contains just 34 calories, zero fat and 5 grams of fibre which aids digestion, lowers blood sugar and curbs overeating. Kale is also packed with powerful antioxidants including vitamins A, C, and K and is high in iron which is essential for cell growth and other health benefits. 

Whey Protein

100% Whey Protein contains whey proteins that are considered by many athletes, bodybuilders and fitness experts as the best protein for building and repairing muscle. Whey proteins help to prolong fat metabolism and promote lean muscle growth post exercise making it a key muscle super food.  Whey Protein combines a low carbohydrate blend of WPI, WPC and amines for advanced muscle growth and repair.

Banana

The complete fruit! Bananas contain B vitamins for muscle energy while also helping to restore potassium levels to rehydrate cells after a workout.

Enjoy your green kale smoothie!

The post HIGH PROTEIN GREEN KALE SMOOTHIE RECIPE appeared first on Protein Powder Reviews & Bodybuilding Supplements Buyers Guide.

First let’s have a quick overview of each:

Brown Rice

Brown Rice has been a staple for bodybuilders and athletes for centuries.  Brown rice is chosen as a muscle building food because it is a complex carbohydrate that is the “unrefined” version of white rice, providing a sustained release of energy to your growing muscles and mass gain results.

Quinoa

Quinoa (pronounced Kin Whar) is the South American “king of grains” that is a protein packed source of complex carbohydrates that is digested slowly and has a low glycemic index, helping you to avoid blood-sugar highs and lows and support lean muscle growth.  Quinoa, which contains all 8 of the essential amino acids and is fast becoming a staple in athletes and bodybuilders diets.

And now let’s compare the two:


Brown Rice

Quantity: 1 cup, cooked

Cost Per 100g: $0.38
Calories:  216
Carbs: 45g
Protein: 5g
Fat:  2g
Extras: Fibre (14% RDI), Vitamin B, B2 (3% RDI), Iron (2% RDI), Zinc (8% RDI), Selenium (27%RDI)

Quinoa

Quantity: 1 cup, cooked

Cost Per 100g:  $2.36
Calories:  222
Carbs: 39g
Protein:  8g
Fat:  4g
Extras: Fibre (21% RDI), Vitamin B1, B2 (12% RDI), Iron (15% RDI), Zinc (13% RDI), Selenium (7%)

The verdict:

Quinoa Wins!

While Brown Rice wins on price and is still a great carbohydrate to include in your muscle building diet, Quinoa wins the food fight on extra vitamins, minerals and nutrients plus the key muscle building nutrient Protein! A cup of brown rice has 5 grams of protein.  Quinoa however has more than 50 per cent more protein with 8.0 grams per cup and it is also one of just a few plant sources that is a complete protein meaning that it contains all of the needed protein-forming amino acids that are vital in your muscle building diet.

The post QUINOA OR BROWN RICE? WHICH IS BEST FOR BODYBUILDING DIETS? appeared first on Protein Powder Reviews & Bodybuilding Supplements Buyers Guide.