DIET
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Santana’s Off-Season Diet
Read more →Meal 1 Food 1 scoop whey isolate 1 scoop waxy maize [^ top] Meal 2 Food 4 egg whites, 1 yolk 2/3 cup oats 15 g. walnuts Suggested Supplements AGENT•M, 4 caps PURPLE•K, 2 caps GLUTAMEND, 1 scoop ZEUS, 3 caps [^ top] Meal 3 Food 1 scoop whey isolate 1 scoop waxy maize [^ top] Meal 4 Food 4 oz. tenderloin 1 cup rice [^ top] Meal 5 Food 1 scoop whey isolate 1 scoop waxy maize [^ top] Meal 6 Food 4 oz. chicken breast 1 cup rice 20 g. walnuts [^ top] Meal 7 Food 1 scoop...
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Santana’s On-Season Diet
Read more →Meal 1 Food 7 omega egg whites, 1 yolk 1 cups dry oats, 1/3 cups fibre one 2 tbsp unsweetened apple sauce 20 g walnuts Suggested Supplements AGENT•M, 4 caps PURPLE•K, 2 caps OMEGA•OIL, 2 caps GLUTAMEND, 1 scoop [^ top] Meal 2 Food 7 oz. chicken breast 2/3 cups white rice 1 cups spinach Hot sauce [^ top] Meal 3 Food 7 oz. tenderloin 2/3 cups white rice 1 cups asparagus Hot sauce Suggested Supplements OMEGA•OIL, 2 caps GLUTAMEND, 1 scoop [^ top] Pre Workout (1 hr.) Food 1 scoop whey isolate 30 g maltodextrin, flavoured Electrolyte powder 30...
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Shakes
Read more →Cocoa Nuts 1/4 cup coconut milk (unsweetened lower-fat) 3/4 cup water or skim milk 2 scoops chocolate protein 1 tbsp cocoa powder 1/4 cup unsweetened shredded coconut [^ top] | Print Fruity Freeze 2 scoops vanilla protein 1/3 cup frozen mango 1 tbsp orange juice concentrate 1/3 cup frozen pineapple 1/2 frozen banana 1/2 cup water or skim milk [^ top] | Print Mango Muscle 2 scoops vanilla protein 1/2 cup frozen mango 1/2 cup low-fat sugar-free yogurt 1/4 cup water [^ top] | Print Amazing Almond 2 cup unsweetened almond milk 2 scoops vanilla protein 2 tbsp almond butter...
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Recipes
Read more →Recovery Yogurt Ingredients ½ cup 0% plain Greek yogurt 1 scoop vanilla whey protein powder 1 tsp organic unpasteurized honey ½ cup each strawberries & blueberries 1 tsp cinnamon Preparation Place yogurt in a bowl Add 1 scoop of protein powder & cinnamon to yogurt and mix until well combined Drizzle 1 tsp of honey over yogurt mixture and top with your berries Nutritional Information Calories: 284 Protein: 40 grams Carbohydrates 31.1 grams Fat: 1.1 grams *Note: healthy fats do not belong in your recovery meal, but you could add a healthy fat to this recovery yogurt and eat it...
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Fats 101
Read more →Fats also known as oils or lipids are an essential dietary need for the body and for good health. Fats play a vital role in maintaining healthy skin, hair and insulating the body organs. They promote cellular function and are necessary for the proper absorption, transportation and function of the fat-soluble vitamins including A, D, E, and K. The components of fats are necessary building blocks for cell membranes, as well as structures inside cells within the body. Fats also play a role in metabolism, and help maintain body temperature or homeostasis. Within the body, fats are broken down by...
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Proteins 101
Read more →Protein is the direct precursor responsible for building muscle and encouraging recovery and repair. Further to that, protein is also an integrated part of connective tissue, immune bodies, hormones, cytoskeleton, enzymes and blood-clotting factors. Protein is made up of biochemical compounds consisting of one or more polypeptides typically folded into another structure to perform a specific function, especially when they are grouped together. A polypeptide is essentially a chain of amino acids (or “building blocks”) linked together by peptide bonds, which provide the nitrogen our muscle cells need for building muscle. Unfortunately, the body cannot produce all the amino acids...
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