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NUTRITION MADE EASY; PLUS RECIPES

NUTRITION MADE EASY; PLUS RECIPES

So many of you are already thinking that nutrition and fun really don’t belong in the same sentence, but they can and do at Max Muscle Sports Nutrition. I own two stores and I can easily say the first thing most people say when they meet me is “Oh, well my diet is horrible” – which isn’t really the truth – it just needs fine tuning.

I believe that most people are extremely overwhelmed and frustrated when it comes to nutrition – and we can understand why. Take your pick: low fat, high carb; or is it high protein, no carb; or maybe just juice? Yes, that was the one that worked for Ms. Celebrity.

In real life, there is no one-size-fits-all nutrition program. Your body truly has a set blueprint for how many carbs, proteins and fats you need. At Max Muscle, we have taken steps to ensure we offer cutting-edge information based on science and fact (OK, we still have to give you the science behind all of it, but we explain it simply – promise!).

Carbs, protein and fat … Hmmm, wouldn’t it be nice if once and for all there was an easy way to decide how many you need? Let’s get the basics out of the way first. BROCCOLI – is it a carb, protein or fat? Stumped? Well, that’s because broccoli is good for you, so of course it couldn’t be a carb, right? And we’ve heard that protein is good for us, so it must be that, right? Broccoli is a carb! Simple.

Here we go: this is the basic breakdown of three of the essential “macros” needed by every human:

Carbohydrates – they grow from the ground, trees or plants – think grains, fruits and veggies!

Proteins (complete) – they have a face – beef, chicken, fish, eggs.

Fats – they either come from plants or animals.

In-Betweens – these are the soy, peanuts, quinoa, etc. Typically these are classified by what macro dominates most – example – peanut butter is about 6 grams of carbohydrates, 6 grams of protein and 16 grams of fat – so we consider it a fat!

And why do we need each of these? What is their fundamental purpose?1385078434-funnutrition
Carbohydrates – they give us energy for working out, for concentrating at our job or in school; they provide glucose to the central nervous system.
Proteins – they form the basic building blocks for the body: muscles, bones, soft tissue
Fats – important for providing energy and cushioning for the body to prevent injuries when we bump into something or fall down

Understanding how these all go together to build a nutrition plan is where the science comes in. As stated earlier – every person’s body is different and will respond differently to when and how much of these macros are consumed, and the specific times that all of these are consumed at. The body has needs.

Let’s break down this information into a little more detail. Bear with me, this is important stuff and will help you reach your goals! There are a few simple rules we use at Max Muscle when designing nutrition plans to help clients get the best results.
Eat every 3-4 hours regardless if you’re hungry or not. This will keep the body properly fed and hydrated while keeping glucose levels steady.
Eat a protein every time you have a carbohydrate. There is so much talk about the glycemic index and the proper number of this and that, and it can really be as simple as keeping things balanced by eating carbs with proteins.
Avoid sugar! When choosing your carbohydrates, pay attention to the amount of sugar that is in your choice. Too complicated? Make sure your carbs contain fiber. And more than 3 grams is preferable.
If you count calories, know that 1 gram of carbohydrates has 4 calories – same for protein; while 1 gram of fat has 9 calories. Our nutrition plans make this part simple for you!

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START YOUR PLAN HERE
By Kevin Odekirk

At Max Muscle Sports Nutrition, we call ourselves the Authority on Sports Nutrition. That phrase sounds nice, but what does it really mean? Simply put, each Max Muscle retail location strives to be the premier resource for health and wellness in the communities we serve. In order to achieve this lofty goal, Max Muscle Sports Nutrition is introducing “Starting Line,” our proprietary three-pronged approach to client success.

Set a Goal
They say a journey of a thousand miles begins with a single step. No matter what your focus, Max Muscle Sports Nutrition has the resources to get you there. Our NESTA Certified Fitness Nutrition Coaches (CFNCs) lead customers through a one-on-one consultation helping clients determine their individual goals. Once completed, clients are provided a professional, leatherette bound Max Nutrition Plan. This high quality client deliverable will serve as the client’s wellness “bible” throughout his/her program and beyond.

Make a Plan
Our brand new Starting Line consultation area is filled with the technology and tools to aid in your success. Yet, everything starts with a plan. Max Muscle Sports Nutrition has partnered with leading nutrition management firm Evolution Nutrition to provide our clients customized Max Nutrition Plans.

These professional meal plans, designed by registered dieticians, are customized for your unique goals and requirements by our team of CFNCs. Each individual meal is planned out to provide your body with the fuel it needs to succeed. From shopping lists to recipes to portion guides, everything you need to lose weight or pack on more muscle is spelled out clearly and professionally.

Get Results
Education is the foundation of our brand, and the results speak for themselves. Max Muscle Sports Nutrition has partnered with Bio Space, a leading player in wellness technology, to provide accurate and effective body composition analysis. Now you can gain access to the very same technology used by the Mayo Clinic, Cedars-Sinai, the U.S. Navy Seals and more professional MLB, NBA and NFL teams than could possibly be listed here. In just moments, without any painful pinching or embarrassing disrobing, clients are provided with extremely accurate body fat percentage, segmental lean muscle analysis, hydration levels and much more. With an accuracy comparable to that of $50,000 dollar DEXA scans, there is simply no better way to gauge your progress as you reach for your goals.

Authority
Everyone is different. With Max Muscle Sports Nutrition, clients now have every resource required to meet their unique goals. With the help of Max Muscle team members around the country, clients are finding their own special brand of success as they Set a Goal, Make a Plan and Get Results. What’s your goal? What do you want to accomplish today? What’s your finish line? With the brand new Max Muscle Starting Line, it’s easy to see why Max Muscle truly is the Authority on Sports Nutrition.

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SOME EASY RECIPES* TO TRY:

Spicy Citrus Shrimp
Ingredients
1 Tbsp extra light olive oil
1 Tbsp minced garlic
1 tsp horseradish
2 Tbsp 100 percent pure honey
1 Tbsp lemon juice
1 Tbsp fresh lime juice
1 tsp crushed red pepper flakes
1 lb. raw, peeled, deveined shrimp
½ tsp lime zest
½ tsp lemon zest
1 Tbsp fresh chopped parsley

Directions
In a medium sized frying pan, sauté olive oil, garlic, horseradish, honey, lemon and lime juices and red pepper flakes for 2 minutes, stirring. Add shrimp in a flat layer cooking for 4 minutes, then flip, sprinkle with zests and parsley and continue cooking for 3 minutes without stirring. Toss the shrimp then put on a bed of your favorite veggies or quinoa or both!

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Festive Fall Chicken Salad
Ingredients
2 boneless chicken breasts – boiled in garlic and herbs and chopped
½ zucchini – sliced and chopped
2 boiled eggs – chopped
1 cup reduced sugar craisins
¼ cup chopped red onion

Dressing: ¼ cup plain greek yogurt mixed with 1 tsp truvia and 2 tsp apple cider vinegar (mix dressing and set aside)

Directions
Boil chicken breasts in garlic and herbs for a couple hours. Mix all these ingredients together and serve in a Joseph’s mini flax whole grain pita. There are several substitutions for this recipe: for example, use chopped grilled or blackened chicken versus boiled. Use cucumber versus zucchini. Use reduced fat mayo or miracle whip instead of greek dressing.

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Spicy Curry Turkey
Ingredients
4 Tbsp curry powder
2 tsp crushed red pepper flakes (you can modify this to reduce “heat”)
½ tsp sea salt
1 cup water
1 Tbsp extra light olive oil
1½ lb boneless turkey breast cutlets
6 baby bella mushrooms sliced thin
1 red bell pepper cut in to thin strips
¾ cup chopped green onion

Directions
Mix curry powder, red pepper flakes, sea salt and water in a medium-large mixing bowl. Slice the turkey cutlets into thin strips and add them to the curry mix and make sure to coat well. Heat a large skillet (that has a lid) with the olive oil and pour in the turkey and curry marinade cooking through – approximately 10 minutes, stirring to ensure even cooking. Turn heat to low and evenly spread the sliced mushrooms across the turkey, cover and let cook for 5 minutes. Remove lid and evenly spread the bell peppers across the mushrooms. Place the lid back on and let cook for 3 minutes. Remove lid and evenly spread the onion over the bell pepper, place the lid back on and let cook for 2 minutes. Serve over brown rice.

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Banana Protein “Ice Cream”
Ingredients
1 banana
1 cup unsweetened vanilla almond milk
1 scoop banana MaxPro protein powder
½ cup walnuts

Directions
Cut the banana into thirds, place in a lidded container and freeze. Once frozen, put 1 cup almond milk in blender and add the frozen banana pieces and the protein powder and blend. Once blended, add the walnuts and just pulse a little to chop the walnuts (just not too fine). Put in freezer safe bowl, dust with cinnamon and put in freezer just to thicken the consistency a little. Enjoy!

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Spiced Almonds
Ingredients
3 cups whole raw almonds
½ cup egg beaters
2 Tbsp Truvia baking blend
1 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ground cloves
1/8 tsp allspice

Directions
Preheat oven to 375 degrees. Mix the sugar and spices together in a small bowl (you can also add ¼ cup dry oats to this spice mixture). In small portions, dip the almonds in the egg (to coat the most almonds at once, place the egg in a bowl and have the almonds in a small colander that fits in that bowl to drip back into the bowl), drip off excess and toss in the spice mixture. Toss off excess spice and put the coated almonds on a baking sheet that has been sprayed lightly with fat-free cooking spray. Bake for 10-15 minutes (watch closely toward the end to prevent burning). Allow to cool on the baking sheet, then store in an air-tight container. One serving is approximately ¼ cup.

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Spiced Fruit Compote
Ingredients
1 cup fresh blueberries
6 fresh strawberries, chopped
1 pear, peeled, cored and chopped
1 Tbsp truvia
1 tsp cinnamon
½ tsp nutmeg
½ tsp allspice
¼ tsp ground cloves
½ scoop Cinnamon Roll MaxPro protein

Directions
Put all the ingredients in a medium sauce pan stirring until mixture starts to boil. Reduce flame to as low as possible and allow to simmer a few minutes until mixture starts to thicken. Stir occasionally just to make sure it isn’t sticking or burning. Remove from heat and allow to cool. Add a half scoop of Cinnamon Roll MaxPro protein powder if you’d like. Spread over a slice of toasted P28 bread or have on graham crackers. Use this in place of jelly!

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Oatmeal Protein Balls
Ingredients
1 cup dry oats
3 scoops Cinnamon Roll MaxPro Protein
1 cup almond butter, plus ¼ cup peanut butter
6 Tbsp honey
1 cup reduced-sugar dried cranberries

Directions
Mix all the ingredients together and scoop into golf-ball sized balls. Keep in an air-tight container for snacking. A couple is JUST enough with a small glass of unsweetened almond milk! MS&F

*Recipes and photos courtesy of Stephanie Lewis-Vance, one of Max Muscle’s 2013 Top 25 MaxForm Life Challenge contestants.



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