Here's what we've added to better help you hit your fitness goals:
1st Phorm Carrot Cake Level-1 Bars & 4-Pack Energy Drinks
Just in time for spring, 1st Phorm has released the newest flavor addition to their mouthwatering, protein-packed meal replacement bars ... Carrot Cake.
With 20 grams of high-quality protein & low calories, you can now have all the Carrot Cake you want ... while staying on track with your fitness goals!
1st Phorm's 1P Energy Drinks continue to take the world by storm ... and you can now grab this incredible combination of energy, focus, hydration & carbonation in a 4-pack!
Maybe you want to try a new flavor without committing to a full case, or you want to stock up on a couple of your favorites ... no matter what, you're covered with the new 1P Energy 4-packs.
New Axe N Sledge Products
Coming at you again with two new flavors (and of course, the awesome labels!) ... Axe N Sledge has just released all-new options for The Grind & Farm Fed Protein Powder.
The Grind is a fully-dosed essential amino acid product ... ideal for helping improve your endurance & recovery. It makes a great drink for before and/or during your workouts ... and you can also sip it all day long. And the brand-new Sour Electric Lime flavor is incredible!
Farm Fed is a whey protein isolate, designed to help boost your recovery after a workout. Farm Fed is already known for being some of the tastiest & most unique flavored protein on the market today ... and they continue that trend with their new Marshmallow Milk option.
New Ghost Hydration Drinks
Ghost joins the surging hydration & sports drink category with these new & refreshing ready-to-drink options. Ghost packs their new hydration drink with a full blend of electrolytes, and they come in 4 delicious flavors ... Citrus, Lemon Lime, Orange Squeeze & Sour Patch Redberry.
New Prime Hydration
Continuing to make a splash in the hydration drink space, Prime Hydration has introduced two new flavors to their fast-growing product line.
Prime UFC brings you the taste of summer with a sweet & refreshing "lemonade" feel ... and Prime Strawberry Watermelon is unique flavor combination that's absolutely delicious.
New CBum Products
Chris Bumstead (better known as CBum) & his collaboration with Raw Nutrition only continues to grow with the addition of this new post-workout protein flavor & pre-workout!
"Itholate" Chocolate Peanut Butter is a rich, decadent & delicious blend of chocolate & peanut butter ... and believe us when we say this flavor is hard to beat! It makes for a perfect post-workout recovery treat.
"Thuper Savage" gives you just about anything & everything you could want in an all-in-one pre-workout. Energy, focus, pump, endurance ... you name it, and Cbum's new performance pre-workout gives it to you in a full, scientifically-backed dosage.
And it comes in two, deliciously unique flavors ... White Cherry & Citrus Grapefruit.
Now, if you have questions about any of our new products, or questions about anything health & fitness related ... just drop into your local S2 location & we'll be sure to get you taken care of!
]]>
Kids Multivitamins - Probably the most commonly seen kids supplement. These types of vitamins are specifically formulated for kids, with nutrients that are typically not common in the average youngsters diet.
These can be given to kids as young as 2 years old in many cases ... and act as "safety net" in making sure they get all the nutrients they need on a daily basis. They also come in delicious gummies ... that most kids will look forward to taking.
Kids Phytonutrient Powders - Newer to the scene when it comes to kids supplements ... but these are typically made up of organic greens, fruits, veggies, and digestive blends. The best quality products in this category will contain zero additives, sweeteners, artificial ingredients .. and be almost completely sourced from whole food sources.
I know most kids are not getting anywhere close to the necessary amounts of fruits & veggies they need on a daily basis ... and these products can be an easy (and tasty) way to fix that.
Protein Powders - This one is often asked about, but just about every protein powder is safe for kids. Just like any powder though, you'll want to check on quality. Make sure it's low temperature processed & cross flow micro-filtrated (made using low heat & no harsh chemicals). This ensures a great taste & easy digestion.
Your kids obviously don't need as much protein as you ... but 1-2 scoops per day (pending their age/needs) can help make them grow, strengthen their muscles & ligaments, and more.
I know personally, sometimes my kids don't love typical, whole food protein sources (chicken, beef, eggs, etc) ... and that makes protein powders even more helpful.
Some "honorable mention" supplements that kids can utilize also include:
Creatine Monohydrate - A proven (and very effective) supplement for high-school-aged athletes looking to improve their athletic performance & strength.
Electrolytes - For kids who spend a lot of time outside in the heat, or kids who tend to sweat more, athletes, etc.
Protein Bars - Similar to protein shakes, these can be a nice little snack for kids who need a little extra protein in their diet ... and often times they taste just like a candy bar, without being extremely high in sugar.
Even high-protein smoothies (that we now offer ourselves at select S2 locations) can be a great option for kids who need a quick, healthy meal ... and they're also incredibly delicious.
So, to answer your question again ... your kids can absolutely be using supplements to improve their healthy & wellness.
And now you know exactly which supplements can make the biggest difference for your little ones.
If you have any more questions about this topic ... just stop into your local Supplement Superstores Location, and we'll be more than happy to help.
*This post was written by Wes Osburn, who is a NASM Certified Personal Trainer and NASM Certified Fitness Nutrition Specialist. Wes is also a father of two boys.
Check out what we've added below:
New 1st Phorm Products
1st Phorm has added two new and incredibly delicious products to their high-quality supplement line.
Strawberry Phormula-1 is a light & extremely refreshing post-workout protein option. Easy to mix, even easier to drink ... and about as good as it gets when it comes to maximizing your recovery.
And you can now promote anti-aging, joint & skin health with their all-new Red Velvet Collagen. This new flavor mixes up perfectly & tastes like just like a delicious, red velvet dessert.
New Allmax Nutrition Products
From high-energy performance pre-workouts, to everyday health & wellness products ... Allmax Nutrition does it all, and they've done so for a very long time.
They've just released a brand-new flavor of their potent energy pre-workout, Impact Igniter. Orange Krush is a delicious spin on orange soda ... and it packs a punch. A perfect option to take your workouts to the next level.
The two new flavors of MusclEAA Extreme (Pina Colada & Cherry Limeade) are fully-dosed essential amino acid products. Designed to sip throughout the day or during a workout to help prevent muscle breakdown ... as well as help with recovery.
Both Longjack Tongkat Ali & Fadogia Agrestis are single-ingredient products that help naturally boost testosterone levels, which can improve your overall health & wellness. Think of them as multivitamins for your testosterone levels!
New Axe N Sledge Products
Already known for producing some fantastic pre-workout options, Axe N Sledge has stepped it up once again with their all-in-one performance product, Intake.
Coming in two delicious new flavors ... this potent energy & performance blend will have you dialed in for your toughest workouts.
Never Ending Chocolate is a new addition to their isolate protein line, and if you're a chocolate fan ... this one is sure to become a go-to option for your protein powder needs.
They've also updated one of their most popular "pump" & blood flow products, Hydraulic. This one gives you every performance, endurance, and blood flow ingredient you can name ... without any caffeine or stimulants.
And it's hard to beat these flavors ... Deadlifts & Gummy Bears, Glacier, Shark Bite, and Unicorn Blood!
New Evogen products
Evoburn is the newest addition to Evogen's growing product line.
This powdered thermogenic is packed with ingredients for energy, appetite control & fat loss. A perfect option to add to your routine to help you get ready for the warmer months ahead!
It also comes in two very refreshing flavors, Orange Sunrise & Strawberry Lemonade.
New MAN Sports Products
MAN Sports has been around for years, and has always been known for making high quality products.
Their new "Dirty Bulk" is a powdered weight gaining supplement ... perfect for helping you get in some extra calories & put on some muscle. If you struggle eating enough throughout the day ... this product is designed for you.
New Nuts N More Flavor
Nuts N More actually came about from the show Shark Tank, and it's certainly a winning investment.
Their high-protein, all-natural almond butter is on another level when it comes to deliciousness ... and their new Apple Butter flavor is absolutely out of this world!
Now if you have questions about any of these new products ... or need help with anything health & fitness related, just stop into your local Supplement Superstores & we'll get you taken care of!
]]>-Form & execution of your workouts matter much more than the weight you're using (work on your form first, then add weight)
-Make sure to track your progress & work to improve (add an extra set, rep, more weight, etc. ... progression creates results)
-If you're not eating properly, your workouts really don't matter (make sure your diet reflects your goals)
I'd also suggest starting with a 1-2 set warm-up, then 3-4 sets of each movement you do ... and shoot for somewhere between 8-12 reps. You should also struggle to get the last couple reps ... don't just go through the motions. That's a big part of seeing results!
But if you pay attention to the points above, and implement some of the workouts I mentioned ... there's no doubt you have some of the best looking arms at the pool this summer.
And if you have anymore questions about workout plans, diet, supplements or anything health & wellness related ... just drop into see us at your local S2 & we'll be happy to help!
*This article was written by Andrew Lynn, who has a Bachelor's of Science in Nutrition and Dietetics. He is also a NASM Certified Personal Trainer and NASM Certified Fitness Nutrition Specialist.
-Form & execution of your workouts matter much more than the weight you're using (work on your form first, then add weight)
-Make sure to track your progress & work to improve (add an extra set, rep, more weight, etc. ... progression creates results)
-If you're not following a nutrition plan that's set up for your goals ... your workouts really don't matter (you can't outwork a bad diet!)
I'd also suggest starting with a 1-2 set warm-up, then 3-4 sets of each movement you do ... and shoot for somewhere between 8-12 reps. You should also struggle to get the last couple reps ... don't just go through the motions. That's a big part of seeing results!
But if you pay attention to the points above, and implement some of the workouts I mentioned ... there's no doubt you have one of the best looking booty's at the pool this year.
And if you have anymore questions about workout plans, diet, supplements or anything health & wellness related ... just drop into see us at your local S2 & we'll be happy to help!
This blog was put together by Sage Schuman. She's a N.A.S.M. Certified Sports Nutrition Specialist & Personal Trainer.
Do you hit that midday crash far too often?
Well ... I can definitely relate.
As a full-time working parent ... being tired all the time seems to be something that just comes with the territory, right?
But just because always feeling tired maybe normal for the large majority of us, doesn't mean it's ok.
Luckily though, after spending a lot of time & effort on working towards a solution to this problem for myself ... I've been able to pin-point some very helpful tips to help you fight that everyday exhaustion.
And I want to share those tips with you today!
Tip #1 - Proper Nutrition
The first couple tips, you may not even think of when it comes to daily energy ... but they maybe the most important parts of fixing your energy problem.
Food is fuel, and food is energy ... literally.
The calories in your food are a measurement of energy, and most people are either not putting enough fuel in their body ... or they're putting the wrong kind of fuel in their body.
Both will lead to a consistent struggle in energy if not addressed.
Lean protein sources, complex carbohydrates, fruits & veggies, micronutrients...
...all of which need to be consumed in the proper amounts if you want to feel your best throughout the day.
The amount of calories you need, the amount of protein you need, the amount of micronutrients you need ... all vary from person to person.
But making sure you're taking in what YOU need for your body is extremely important for your natural energy levels.
Tip #2 - Hydration
It would be hard to find something that water doesn't help with ... which is why staying hydrated is a huge part of any healthy-living plan.
But have you ever noticed what happens when you're dehydrated? Yep ... you feel lethargic, you lack energy, and you probably have some brain fog.
And most of the time, you don't even know you're dehydrated ... you probably just think you're tired.
So, make sure you're drinking enough water ... because this could be one of the biggest reasons you're struggling with energy.
Tip #3 - Sleep Hygiene & Sleep Quality
It's no secret that if your sleep isn't great ... your daily energy won't be great either.
There's really no way around it. And I get it ... focusing on sleep is tough.
But if you can do your best to find a routine that helps you wind down at night, and place a heavy focus on getting between 7-9 hours of sleep ... you're going to feel much, much better during the day.
Tip #4 - Daily Movement
This one you might not think of, but one of the best ways to combat lack of energy or a midday crash ... is to get up and MOVE.
Take a lap around your work building or get up a stretch a bit ... anything that gets the blood flowing can actually help energize you.
Don't believe me? Give it a try!
Tip #5 - Utilize Energy Supplements
If you've worked on these tips, but you're like me and still struggle to have the energy you want during the day ... supplements can help tremendously!
There's simple caffeine pills, powders, and energy drinks that can work very well ... but you can even take it a step further & utilize products that actually help wake up not just your body, but your brain too.
Products that wake up both your brain & body are known as nootropics. They provide great focus & energy, keep you locked in for your day ... and can even enhance your mood.
Some have long-term benefits too ... and can improve memory & recall.
And then there's daily energy products that can also help with whatever fitness goal you maybe working towards.
These products also provide help with burning fat, boosting metabolism ... and even can help control appetite & cravings. These are some of my personal favorites, because I am always looking to burn a little more body fat.
Or maybe you just struggle with energy leading up to your workouts ... and in that case, a great pre-workout product might be all you need.
Whether you want a simple caffeine boost, a more focus-based energy product, or a product that helps with both energy & your fitness goals ... there's countless options out there for you.
At your local Supplement Superstore, we can show you a ton of great energy products ... and make sure you a full plan that helps you look & feel your absolute best.
Swing by and see us anytime ... we'll be more than happy to get you taken care of!
*This post was written by Andrew Lynn, who has a B.S. in Nutrition & Dietetics. He's also a N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
]]>Top 5 Immune Health Supplements
1. Vitamin C - One of the first that comes to mind for most people when talking about avoiding sickness ... and one of the most effective. It's common to be low in vitamin C because it's hard to absorb the forms that are found in food.
Not only that ... but most people aren't eating enough vitamin-rich foods either way. I fall into this category myself, and it's why I started adding vitamin C to my daily regimen.
Vitamin C helps fight infection, shortens the time you're sick if you've already caught something ... and boosts your overall immune health.
2. Vitamin D - Also known as the sunshine vitamin because you use sunlight to make it. That's a big reason why it's such an important supplement ... especially this time of year. We don't get nearly as much direct sun exposure in the colder months. Vitamin D is crucial to a healthy immune system ... and low levels of vitamin D lead to unwanted sickness & poor health overall.
Vitamin D helps fuel the production of immune cells ... and plays a role in fighting off the damaging inflammatory issues that come with all types of illness.
It's a supplement I don't go a day without. The best part ... you can get vitamin D supplements for as little as $10!
3. Multivitamin - A multivitamin gives your body all the micronutrients it needs to function properly ... and this includes supporting your immune system. Your body uses micronutrients for everything, including fighting off sickness & infections. It's nearly impossible to get all the micronutrients you need through diet alone ... and that's where a multivitamin supplement comes into play.
This is also a daily staple of mine ... because I know I'm not getting what I need through my diet to keep me feeling my best.
4. Phytonutrient Powders - These will sometimes be referred to as greens and/or reds supplements. They provide your body with phytonutrients, which typically come from fruits & veggies. Now ... I know I don't eat enough fruits & veggies. In fact, only about 1 in 10 people even come close to doing so. Phytonutrients provide important antioxidants that help fight off illness & infection.
These supplements can provide a potent boost to your immune system ... and that goes back to the fact that almost all of us are lacking in phytonutrients.
5. Probiotics - I mentioned earlier how 70-80% of your immune cells can be found in your gut ... and probiotics are healthy bacteria that improve the health of your gut. A healthier gut means a stronger immune system.
You can certainly get probiotics through your diet ... but they're found in what I would say is not the most appetizing of foods for most people. Supplementing with them is much easier ... and allows you to reap the benefits when it comes to boosting your immune system.
I'd say these 5 product categories are the best place to start when it comes to immune health supplements, but if you're really feeling under the weather ... you can also consider throwing one (or more) of these into your routine as well:
- Iron
- Zinc
- Selenium
- Folic Acid
- Elderberry
These have all also been shown to positively affect your immune system ... and you can even find these ingredients added to other immune health products like vitamin C, phytonutrient powders, multivitamins, etc.
Now, you should have a much better understanding of what goes into staying as healthy as possible during cold & flu season ... but I know it's still tough to do consistently.
That's where we can help! Whether you need assistance putting together a balanced nutrition plan, a good workout program, or a supplement consultation ... we're always happy to help 100% FREE of charge at any Supplement Superstores location.
Just swing by & see us ... and we'll make sure you're set up for success!
*This article was written by Andrew Lynn, who has a Bachelor's of Science in Nutrition and Dietetics. He is also a NASM Certified Personal Trainer and NASM Certified Fitness Nutrition Specialist.
]]>
Sausage-Omelette Muffins
Ingredients:
-8 Large Eggs
-1/2 Cup Reduced-fat Milk
-1/4 Teaspoon Salt
-1/4 Teaspoon Ground Pepper
-3/4 Cup Chopped Onion
-3/4 Cup Crumbled Cooked Breakfast Sausage
-6 Tablespoons Shredded Cheese Of Choice
-1/4 Cup Chopped Fresh Flat-leaf Parsley
What You'll Need:
Whisk (optional)
12-Cup Muffin Pan
Non-Stick Cooking Spray
Directions:
1. Preheat oven to 325 degrees F.
2. Whisk eggs, milk, salt and pepper in a large bowl.
3. Liberally coat a 12-cup muffin pan with cooking spray (or use silicone muffin cups). Divide onion, sausage, cheese and parsley among the muffin cups. Top with the egg mixture. Bake until set and lightly brown, about 20 to 25 minutes. Let stand for 5 minutes before removing from the pan.
Tips to for storage: Cool completely and refrigerate in an airtight container for up to 3 days or freeze for up to 1 month. To reheat in the microwave, wrap in a paper towel and microwave on High for 30 to 60 seconds.
Nutrition Facts:
Recipe Makes 6 Muffins
Calories - 208 (per muffin)
Protein - 16g
Carbs - 4g
Fat - 14g
Protein Pancakes
Ingredients:
-4 Eggs
-4 Scoops Whey Protein Powder (We used Level-1 Cinnamon Cookie Batter, but any flavor can work!)
-2 Teaspoons Baking Powder
-3/4 Cup Almond Milk
What You'll Need:
Mixing Bowl
Skillet
Non-Stick Cooking Spray
Directions:
1. Add all ingredients to a mixing bowl, then mix until incorporated.
2. Heat a skillet over medium heat. Use non-stick spray or a bit of butter or coconut oil to coat the pan.
3. Measure out about 1/4 cup pancake batter for each pancake.
4. Pour into the hot skillet. Cook each side 1 – 2 minutes. You’ll know it’s ready to flip when little bubbles start forming.
5. Remove from skillet and allow to cool before eating or storing. Can add fruit, low sugar syrup, etc. for flavor.
Tips for storage: Make sure the pancakes are completely cool, then put them in a meal prep box or another airtight container. Keep them in the fridge up to 1 week. After the pancakes have cooled completely, place the pancakes in an airtight container like a Ziplock bag. Seal and store in the freezer up to 3 months.
Nutrition Facts:
Recipe Makes 4 Pancakes
Calories - 201 (per pancake)
Protein - 30g
Carbs - 3.5g
Fat - 6.8g
Cheesy Ground Chicken Pasta
Ingredients:
-1 Tablespoon Olive Oil
-1 lb. Ground Chicken
-1 cup Halved Grape Tomatoes
-2 Teaspoons Dried Italian Seasoning
-1/4 Teaspoon Salt
-8oz Whole Wheat Penne
-1 Cup Marinara
-1/2 Cup Heavy Whipping Cream
-5oz Baby Spinach
-1/2 Cup Chopped Fresh Basil
-1/2 Cup Shredded Mozzarella Cheese
-Grated Parmesan Cheese
What You'll Need:
Large Skillet
Directions:
1. Heat oil in a large, high-sided skillet or Dutch oven over medium-high heat. Add chicken; cook, stirring often to break up the meat, until cooked through and beginning to brown, 6 to 8 minutes. Add onion, tomatoes, Italian seasoning and salt; cook, stirring often, until the onion is softened and the tomatoes are breaking down, 4 to 5 minutes.
2. Stir in pasta, broth, marinara and cream; bring to a simmer over medium-high heat. Cover and simmer, stirring occasionally, until the pasta is al dente, 10 to 12 minutes. Stir in spinach (in batches, if necessary), basil and mozzarella; cover and cook until the spinach wilts and the cheese melts, about 2 minutes. Garnish with more basil and Parmesan, if using.
Tips for storage: Add to meal prep containers and store for 3-4 days in refrigerator.
Nutrition Facts:
Recipe Makes 6 Servings
Calories - 410
Protein - 24g
Carbs - 38g
Fat - 19g
Chicken Freezer Burritos
Ingredients:
- 2 Teaspoons Extra Virgin Olive Oil
- 1/2 Cup Chopped Red Onion
- 1 Teaspoon Minced Garlic
- 15 oz Low Sodium Black Beans, Rinsed
- 1/2 cup Water
- 1 Tablespoon Minced Chipotle Pepper in Adobo Sauce
- 2 Cups Shredded Cooked Chicken
- 2 Cups Chopped Kale
- 1 Cup Reduced-Fat Sharp Cheddar Cheese
- 2 Tablespoons Chopped Fresh Cilantro
- 1/2 Teaspoon Grated Lime Zest
- 1 Tablespoon Fresh Lime Juice
- 1/4 Teaspoon Salt
- 4 Whole Wheat Tortillas
What You'll Need:
Large Non-Stick Skillet
Directions:
1. Heat oil in a large nonstick skillet over medium heat. Add onion and garlic; cook, stirring often, until the onion starts to soften, about 2 minutes. Add beans, water and chipotle; bring to a simmer, mashing slightly with the back of a spatula. Stir in chicken and kale; cook until thickened, 1 to 2 minutes. Remove from heat. Stir in Cheddar, cilantro, lime zest, lime juice and salt.
2. Spread 3/4 cup filling on the bottom third of each tortilla, then roll tightly, burrito-style. Individually wrap the burritos tightly in foil and place in a sealable plastic bag. Freeze for up to 3 months.
3. To reheat one frozen burrito, unwrap and transfer to a microwave-safe plate. Cover with a paper towel and microwave on High until heated through, 2 to 3 minutes.
To make ahead: Prepare through Step 2 and freeze for up to 3 months.
Nutrition Facts:
Recipe Makes 4 Burritos
Calories - 375 (per burrito)
Protein - 27g
Carbs - 44g
Fat - 9g
Pizza Chicken
Ingredients:
-1 lb. Chicken Breasts, Boneless and Skinless
-1 Tablespoon Extra Virgin Olive Oil
-2 Cups Marinara Sauce
-1/4 Cup Low Moisture Mozzarella
-12 Slices Turkey Pepperoni
-1 Teaspoon Oregano
-1 Teaspoon Garlic Powder
-1 Teaspoon Onion Powder
-1 Teaspoon Red Pepper Flakes
-1 Teaspoon Basil
-Salt and Pepper to Taste
What You'll Need:
12" Frying Pan/Cooking Skillet
Small Mixing Bowl
Directions:
1. Preheat a 12" frying pan to medium heat with extra virgin olive oil.
2. Place oregano, garlic powder, onion powder, salt and pepper in small bowl and stir.
3. Clean and pat chicken breasts dry. Rub the spice mixture well into the chicken breasts with your hands.
4. Place chicken in the frying pan. Cook 4 minutes then flip and cook another 4 minutes. Depending on how thick your chicken breasts are, cooking may take a little less or slightly longer. Check the center by slicing a small sliver in the center to ensure it is not pink.
5. While the chicken cooks, set the oven to a high broil.
6. Remove chicken from the skillet and place marinara sauce in the frying pan with crushed red pepper flakes and basil. Simmer on low 5 minutes.
7. Add chicken breasts to the frying pan, place 3 slices of turkey pepperoni on each chicken breast then cover with the cheese dividing it evenly among the chicken breasts.
8. Place the frying oven in the oven 5 minutes to melt the cheese over the chicken breasts.
9. Remove from the oven and place in meal prep containers with roasted broccoli.
Tips for Storage: Can be stored in refrigerator for 3-4 days
Nutrition Facts:
Recipe Makes 4 Servings
Calories - 230
Protein - 29g
Carbs - 9g
Fat - 9g
Protein Cookie Dough
Ingredients:
-1 Cup Almond Flour
-1/2 Cup Vanilla Protein Powder (We used Vanilla Element Protein Powder!)
-1/4 Cup Unsalted Creamy Peanut Butter
-1/4 Cup Maple Syrup
-1/4 Cup Non-dairy Milk
-1 Teaspoon Vanilla
-2/3 Cup Chocolate Chips
What You'll Need:
Mixing Bowl
Whisk
Spatula
Directions:
1. Whisk together the almond flour and protein powder.
2. Add the peanut butter to the microwave and heat for about 20 seconds, just to melt it slightly so it's easier to work with.
3. Add the peanut butter to the flour along with the maple syrup, milk and vanilla.
4. Mix together with a rubber spatula until combined, adding 1-2 more tablespoons of milk as needed.
5. Fold in the chocolate chips.
6. Leave as is or roll into balls. Store in the fridge for best results for up to a 1 week.
Nutrition Facts:
Recipe Makes 8 Servings
Calories - 260 (for 1/8th of recipe)
Protein - 10g
Carbs - 21g
Fat - 12g
And if you need extra help with meal planning, or ANY help at all with your health & fitness goals ... just swing by and see us at your local Supplement Superstores location!
We're always more than happy to make sure you're set up to crush your goals!
These recipes were put together by Sage Schuman. She's a N.A.S.M. Certified Sports Nutrition Specialist & Personal Trainer.
]]>And whether that's losing 5 pounds, 20 pounds, or 100 pounds ... it's the most common New Year's fitness resolution hands down.
With this goal comes questions about what the best plan is to help you drop some body fat ... more specifically though, what supplements can help you speed up the process?
So, let's take a look at the 4 best supplements (in no particular order) for weight loss:
1) Protein Powder
This may not be what you were expecting to see first ... but protein powder is a tremendous tool in helping you lose body fat. Of course, above all else ... your diet is the most important piece of the weight loss puzzle.
And you need to make sure you're eating a sufficient amount of protein if you want to see the best fat loss results. When you eat enough protein ... it can actually help contribute to burning more calories throughout the day ... leading to more fat loss. The only issue is that most people simply don't eat enough protein.
What protein shakes can do (more specifically, Sustained Assimilation or Meal Replacement Protein) ... is help you hit your daily protein goal with ease. Instead of having to physically sit down & eat protein-based meals all day long ... you can mix up a quick shake in 30 seconds, drink it down, and be on your way.
When you hit your daily protein goal consistently ... your chances of seeing the best weight loss results will skyrocket.
2) Foundational Supplements
Also, probably not something you'd expect to see on a weight loss supplements list ... but making sure your foundational health is covered is a HUGE part of seeing the best weight loss success.
Foundational supplements include multivitamins, phytonutrient powders (or greens powders) ... and really any supplement that improves your health & wellness from the "inside".
Weight loss, and really any fitness goal ... starts from the inside of your body, on a cellular level. Your body needs these nutrients to fuel the process of weight loss, and if doesn't have the necessary amounts of nutrients it needs ... you won't see the best results.
These nutrients actually help you better break down the food you eat to use for energy. When your body has an easier time breaking down the food you eat and burning it for fuel ... you'll end up storing less of that food as body fat.
3) Thermogenics
A little more popular category in the weight loss supplement space ... these are products that actually help increase how many calories you burn throughout the day. They do so by increasing your body's core temperature, leading to more calories burned.
They'll often contain stimulants like caffeine too. These ingredients can help suppress your appetite ... making it easier to not overeat & helping you stick with your diet plan.
4) Metabolism Boosting Systems
The most complete product category when it comes to weight loss. This is because they're system-based supplements that contain multiple products. Each product designed to help with something different when it comes to losing body fat.
These products will contain thermogenic properties, but they'll also help with stress, gut health & food breakdown, overall metabolism, appetite & craving control ... and even boost your mood & energy levels.
If you're looking to attack multiple birds with one stone when it comes to burning fat & losing weight ... metabolism boosting systems are a great option.
Now, of course there's a lot more that goes into losing weight than just supplements. You MUST make sure you have a plan of action for your diet, as well as your workouts.
That's exactly what we can help you with at ANY Supplement Superstores location.
And you're actually in luck ... because we just opened registration for our 2024 $50,000 Operation Transformation Challenge!
Signing up is 100% FREE, and you'll get instant access to:
-A personalized meal plan & supplement consultation based on your specific goals
-Multiple different workout routines & healthy recipe options
-Access to our Inbody Scanners to track your progress
-Entry to our Facebook accountability group
-Tons of weekly prizes & giveaways
-The ability to ask our N.A.S.M. Certified Nutrition Experts questions 24/7
....you'll even get the opportunity to come to group workouts at our brand new S2 Headquarters!
And if you make the best transformation during our 8-Week New Year's Challenge ... you'll earn a $10,000 grand prize! We'll also be awarding $10,000 to the person who makes the best yearlong transformation in 2024.
It's 100% FREE to join ... just click here for more details & sign up today!
*This post was written by Andrew Lynn, who has a B.S. in Nutrition & Dietetics. He's also a N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
So, to help make following your plan & sticking to your New Year's fitness resolutions just a little bit easier ... here's 4 of our favorite healthy & delicious dessert recipes!
Fruity Pebble Ice Cream Cakes
Ingredients:
2 Scoops Titan Nutrition Vanilla Wafer Whey Protein
1 Tsp. Zero Cal Sweetener
1 Container Fat Free Cool Whip
3/4 Cup Crushed Fruity Pebbles
Directions:
1. Add your protein and sweetener to a bowl and mix.
2. Slowly add in cold water and mix until you get a runny consistency.
3. Add in your frozen fat free cool whip.
4. Add fruity pebbles and mix.
5. Evenly add to 9 cupcake molds.
6. Add to freezer until frozen solid (typically takes 1-2 hours)
Nutrition Facts:
Recipes Makes 9 Ice Cream Cakes
Calories - 68 (per cake)
Protein - 5g
Carbs - 11g
Fat - 1g
Triple Chocolate Cookie Dough
Ingredients:
¼ Cup Oat Flour
2 Tbsp. Evogen Evofusion Chocolate Shake Protein Powder
1 Tbsp. Coconut Flour
1 Tsp. Zero Calorie 1:1 Sugar Replacement
2 Tbsp. Almond Milk
2 Tsp. Sugar Free Chocolate Nut Butter Spread
1 Tsp. Chocolate Chips
Directions:
1. Combine all the ingredients in a bowl and mix- oat flour, chocolate protein powder, cocoa powder, coconut flour, sugar replacement, almond milk, and chocolate chips mix.
2. Add chocolate chips, mix, and enjoy!
Nutrition Facts:
Recipe Serves 1
Calories - 238
Protein - 17g
Carbs - 32g
Fat - 3g
Iced Cinnamon Toast Crunch Cake
Ingredients:
3/4 Cup + 2 tbsp Whole Wheat Pastry Flour
2/3 Cup Cinnamon Roll Element Protein Powder
1/4 Cup Coconut Flour
2 Tsp. Cinnamon
1 1/2 Tsp. Baking Soda
1 cup + 2 Tbsp. Hot Water
3/4 Cup Unsweetened Applesauce
1 Tbsp. Lemon Juice
2 Tsp. Melted Butter
3/4 Cup Cinnamon Toast Crunch Cereal
Protein Frosting:
3/4 Cup Non-fat Greek Yogurt
1/3 Cup Cinnamon Roll Element Protein Powder
1/4 Cup Cinnamon Toast Crunch Cereal
Directions:
1. Preheat oven to 350°F and line a 8” cake pan or baking dish with parchment paper.
2. In a bowl, whisk flour, protein powder, coconut flour, cinnamon and baking soda.
3. In a large bowl, whisk together hot water, applesauce, butter and lemon juice.
4. Add dry mix to wet, and gently fold until just combined.
DO NOT OVER-MIX or protein powder will make the cake dense.
5. Add in cinnamon toast crunch cereal and mix.
6. Pour batter into pan, and bake for 22-25 minutes.
Don’t let the batter sit out.
A tester inserted into the center should come out clean and center of cake springy to touch.
7. Let cool in pan for 10 minutes then transfer to a cooling rack to cool completely.
Frosting:
1. Let cool completely first.
2. In a small bowl combine yogurt and protein powder and optional stevia sweetener. Stir until uniform.
3. Spread frosting over cake.
4. Top with crushed cinnamon toast crunch cereal and enjoy!
Nutrition Facts:
Recipe Serves 8
Calories - 155 (per slice)
Protein - 14g
Carbs - 21g
Fat - 3g
No-Bake Strawberry Cheesecake
Ingredients:
1 Cup Fat Free Vanilla Greek Yogurt
1/4 Cup Low-Fat whipped Cream Cheese
1 Scoop 1st Phorm Level-1 Strawberry Milkshake Protein Powder
2 Tbsp. Zero Calorie Powdered Sweetener
1 1/2 Tbsp. Sugar-free Cheesecake pudding Mix
2 Tsp. Lemon Juice
1/2 Tsp. Vanilla Extract
1/2 Cup Chopped Strawberries
1 Tbsp. Sugar-free Strawberry preserves
1/2 Crushed Graham Cracker Sheet
Directions:
1. Add Greek yogurt, cream cheese, protein, powdered sweetener, pudding mix, lemon juice and vanilla extract to bowl and mix to form cheesecake filling.
2. Add chopped strawberries to separate bowl, then cheesecake filling, and smooth out top with a spoon. Spread strawberry preserves on top of cheesecake filling.
3. Freeze for 10 minutes and top with crushed graham cracker.
Nutrition Facts:
Recipes Serves 2
Calories - 225 (per serving)
Protein - 27g
Carbs - 18g
Fat - 5g
And if you want healthy, delicious & diet-friendly recipes like this sent to you WEEKLY ... make sure you join our 2024 $50,000 Operation Transformation Challenge! It's 100% FREE to enter. Just click here for more details & sign up today!
These recipes were put together by Sage Schuman. She's a N.A.S.M. Certified Personal Trainer & Sports Nutrition Specialist.
]]>Both of these goals also require you to eat a sufficient amount of protein ... but the amount YOU need to eat is going to be different than someone else.
The point is, you need to know your overall goal ... because certain factors will need to be in place, no matter what diet you choose to follow.
2. Sustainability & Adherence - When it's all said & done, no matter what plan you choose to follow ... you need to stick with it. If you can't follow your plan long-term ... you won't see long-term results. So, when choosing a diet plan ... make sure it fits your schedule & lifestyle needs. Otherwise, the chances of you following it are slim to none.
And obviously there's a lot more that goes into finding the right diet plan for your personal needs & goals ... so we want to hook you up with this coupon for a FREE nutrition assessment that includes:
-An Inbody Scan
-A customized meal plan based on your Inbody Scan, goals, and specific lifestyle needs
-A supplement consultation based on your diet & goals
...all valued at $150!
All of our staff is N.A.S.M. Certified in Personal Training & Fitness Nutrition ... and we're ready to help you crush your 2024 fitness goals.
Just show the coupon below at any of our local Supplement Superstores locations, and we'll make sure you're set up for success!
*This post was written by Andrew Lynn, who has a B.S. in Nutrition & Dietetics. He's also a N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
]]>...and we have some of the best stocking stuffers for your holiday gifting needs!
1st Phorm: New Phormula-1 Flavor
1st Phorm, already known for some of the best quality & best tasting protein on the market ... has yet again changed the game with their new Salted Peanut Butter Phormula-1 isolate protein.
This maybe the closest flavor you can find to fresh, sweet & salty peanut butter heaven. So, if you're a peanut butter lover & looking for a delicious, post-workout treat ... this one's for you!
Evogen: New Pre-Workout & Seasonal Protein Flavors
One of the most popular brands on the market today, known for their top-quality products and CEO, Hany Rambod ... has just released brand new flavors for some of their best-selling items.
EVP 3D - If you need a pre-workout to boost your performance, without the caffeine or jitters ... EVP 3D is about as good as it gets. Fully-dosed & research-backed ingredients that provide excellent blood flow, boost strength, promote hydration ... and give you a dialed-in focus without any caffeine or stimulants.
And their new Strawberry Lemonade flavor is crisp & refreshing.
EVP Extreme N.O. - Need that extra caffeine & energy boost to push you harder during your workouts? That's where EVP Extreme N.O. comes in. This one comes packed with all the performance ingredients you need ... but also a generous dose caffeine that can be customized to your liking with a 1 or 2 scoop serving.
You can grab this one in the new & delicious Strawberry Lemonade flavor as well.
Glycoject - Glycoject (also in the all-new Strawberry Lemonade flavor) is a pre & post-workout carbohydrate source. It provides you with performance-boosting nutrients to help take your workouts to the next level.
If you're needing to improve your recovery, energy levels, endurance, or increase hydration ... this product is a must-try.
Isoject - Just in time for the Holidays, this Peppermint Fudge Brownie isolate is an incredibly delicious option for your next post-workout protein. Rapid digesting, cold processed, and packed with 25g of protein per scoop ... perfect for recovery after any holiday season training session.
Gorilla Mind: New Energy Drink Flavors
Gorilla Mind continues to bring some very intriguing flavors to the energy drink market ... and they've just introduced 2 more delicious options.
Strawberry Candy & Tigers Blood are not only refreshing, but they provide a very smooth energy blend that will help you power through your day and/or workout.
Legendary Foods: Popped Protein Chips
Legendary Foods made a big splash in the supplement market with their protein pastries & pop-tarts ... and they're at it again with their Popped Protein Chips!
It's hard to find a crunchy snack that fits into your diet plan, until now. With 20 grams of protein per bag, only 5 grams of carbs & 3 classic flavors (BBQ, Ranch & Nacho Cheese) ... these are sure to become one of your go-to snacks.
Nutrabio: New Products & Flavors
We've been asked about this brand for a long time ... and they're finally here! Nutrabio has been around for years, and they're known for creating some the best, fully-loaded & premium-quality products on the market.
PRE from Nutrabio is their flagship pre-workout ... designed to optimize your workouts with explosive strength, endurance & focus. It's the very definition of fully-loaded .. and comes in a Watermelon, Blue Raspberry & Strawberry Lemon Bomb.
Their Whey Protein Isolate is a premium-quality, cold temperature processed post-workout protein ... and comes in a delicious Vanilla, Dutch Chocolate & Chocolate Peanut Butter Bliss.
And their Peak02 powder is potent endurance ingredient that actually helps increase power output in the gym, improves oxygen utilization, and boosts endurance ... the perfect supplement addition for any endurance athlete or gym goer.
Raw Nutrition: New Cbum Pre-Workouts Flavors
Raw Nutrition & their collaboration with the well-known bodybuilder, Chris Bumstead, continues with 3 new pre-workout flavors.
CBum Essential Pre-Workout - The name says it all. Cbum's Essential pre is now available in Fruit Burst & a special Mystery flavor. With simple, proven, and effective ingredients ... this is a perfect option for the 1st time gym goer, or seasoned workout veteran.
CBum Thavage Pre-Workout - This is an all-in-one performance pre-workout, packed with nearly every ingredient you can name ... all formulated to help you crush any style of workout. And the new Raspberry Lemonade flavor is outstanding.
Ryse Supplements: Seasonal Protein Flavor
Ryse has burst onto the supplement scene as of recently ... and they continue to drop some awesome new flavors & products.
They're joining the holiday inspired protein list with their version of Gingerbread Cookie. And when we say this one tastes like Christmas ... we mean it.
Titan Nutrition: New Isolate Protein Flavor
Titan Nutrition is continuing to expand their popular product line with a new, rich & delicious isolate protein flavor ... Creamy Peanut Butter.
This is one is like having a peanut butter dessert after your workout!
S2 Winter Apparel
You still have a chance to grab over 20+ new premium apparel items while supplies last!
These fresh new colors & styles are ultra-comfortable, extremely versatile ... and designed for your everyday movement, both in & out of the gym.
All items are available both in store & online.
Stocking Stuffers
Struggling with finding some stocking stuffers for friends & family? We have you covered.
Beef sticks, protein bars & treats, energy drinks ... or you can give the ultimate gift of health with an S2 Gift Card!
You can grab all of these new products, flavors, apparel & stocking stuffers at your local Supplement Superstores location ... just click here to find an S2 near you!
And I can't tell you how many special events I've skipped because of not wanting to "lose progress".
Whether it was losing weight or building muscle ... I just felt that I couldn't go out with friends or family to grab a bite to eat, unless it meant throwing my diet plan & goals completely out the window.
And I know with the holidays here, family in town, and everything else that this season brings with it ... ordering food & eating out is bound to happen.
But you don't have to skip out on grabbing a bite to eat or ordering in ... and there's multiple ways to manage these situations, while still having a great time & a great meal.
So, here's 6 tips for staying on track while eating out:
Tip #1 - Plan Ahead
Every menu these days is available online ... and this allows you to look at the options before you go. Depending on where you're going, you may even be able to see the calories & macros on specific meals. By looking at the menu beforehand, you can PLAN AHEAD.
Ideally, I suggest looking at the menu in the morning. That way you can plan your day around the meal you're going to order, maybe eat a little less during the day ... and "make room" for the food you'll be having later. This makes it very difficult for that one meal to cause any damage to your fitness progress.
Tip #2 - Order A High-Protein Meal
If you're working towards any fitness goal, you should know that a high-protein diet is key. So, an easy way to make sure you stay on track while eating out ... order a protein-dense meal option!
Even if it maybe a little "off-plan" like a chicken sandwich, burger, or fattier cut of steak ... it's still going to have a lot of protein. And when you keep your protein intake high ... your chances of staying on track with your goals will also be high.
Tip #3 - Stick With Water or Zero-Calorie Drinks
This is a big one. Regular sodas, alcohol, juice ... all are very high in calories, and they add up fast. And it's much easier to drink calories versus eat them. That's why this tip is so important. If you're wanting to minimize the damage while you're eating out ... stick with diet drinks or water.
And if you can swing it, just stick to water. Because when you're properly hydrated, your appetite will be more controlled ... and this means you'll be less likely to overeat.
Tip #4 - Skip The Appetizers & Desserts
I know for me ... this one's tough. I'm sucker for a good appetizer & dessert. And this doesn't mean you absolutely can't have any at all. But it's difficult to fit in appetizers, desserts ... and a full meal while not overdoing it. So, if you want to be as safe as possible ... try to skip or limit the appetizers & desserts as much as possible.
Tip #5 - Ask For Sauce & Dressings On The Side
This is something that's also hard for me ... I'm definitely a sauce & dressing person. But unfortunately ... sauce & dressing is typically packed with sugars, fats, and calories. And restaurants certainly don't give you a normal serving size when it comes to sauces.
You can still use some sauce & dressing ... just ask for it on the side! This way you can monitor & portion the amounts you use.
Tip #6 - Utilize Supplementation
These are some of my favorite, and most overlooked supplements. Things like Glucose Disposal Agents (or GDA), digestive enzymes, probiotics, & greens powders ... all can help you better break down the food you eat. When you break down the food you eat more efficiently, your body will have an easier time using that food for energy ... rather than storing it as body fat.
These types of supplements can also help with indigestion & bloating ... something we all struggle with after a bigger meal.
But above all else ... don't stress & enjoy your meal! The chances are, you don't eat out very often ... so one or two meals isn't going to make or break you.
Especially if you use these easy tips.
I know how hard it can be to navigate the holiday season, while still working towards your fitness goals ... but all of us at Supplement Superstores can help make it a lot easier for you.
Our N.A.S.M. Certified Nutrition Specialist are more than happy to put together a plan for you, and make sure know exactly what to do to stay on track. Just swing by and see us at any S2 location ... and we'll make sure you're set up for success.
*This post was written by Sage Schuman, who is N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
]]>We're once again partnering with the Dokaj Foundation & Children's Mercy KC for our annual toy drive...
...and we need the help of our incredible S2 Faction Community!
From now until Sunday, December 17th ... we'll be collecting new & un-used toys at ALL Supplement Superstores locations.
The Dokaj Foundation & Children's Mercy KC will then donate these toys to children who will be spending their holidays in less fortunate circumstances.
And we know it's the season of giving, so when you donate a toy ... you'll be entered to win 1 of 28 different $100 S2 Gift cards!
Remember that you can donate at any S2 location up until Sunday, December 17th ... and we'll announce all gift card winners shortly after.
Each & every year, the S2 Faction Community comes together to help make Christmas special for so many children ... and we have no doubt this will be our best toy drive to date.
Thank you so much for your support & for helping us give these kids a much happier holiday season ... we'll see you soon at your local S2!
]]>We're continuing our mission of making sure you look, feel & perform at your best ... with 20+ new premium apparel items now available!
These fresh new colors & styles are ultra-comfortable, extremely versatile ... and designed for your everyday movement, both in & out of the gym.
Durable, buttery-soft leggings & sports bras, high-quality performance pants, hoodies, hats, beanies ... and more!
Each & every item made with the perfect fit & feel ... so that you can roll into the new year with the utmost confidence.
All items are available both in store & online ... just tap here to browse the new apparel & grab some for yourself before it's gone!
]]>I'm by no means a heavy a drinker (at least not anymore haha) ... but I've been known to knock back a few during the holidays.
I mean it's hard not to when it's so readily available ... and offered to you at almost every holiday event you attend.
I'm not going to sit here & tell you to avoid all the drinks, but I am going to cover how it can affect your fitness results ... and also teach you how to have a few drinks & minimize the damage.
Alcohol: The 4th Macronutrient
You may not know this, but alcohol is actually a macronutrient ... just like protein, carbs & fats.
Alcohol has 7 calories per gram (whereas protein & carbs have 4 calories per gram, and fats have 9 calories per gram).
This is a little tricky when you look at labels on today's drinks. Let's take a popular seltzer for example...
You'll see many of them labeled as low or no carb ... and that's awfully enticing when you're gearing up for a holiday party or night out with friends. Especially if you're in the middle of a fitness journey.
"I'll just have a couple seltzers ... they're low carb!"
Yes, that's true ... but that doesn't always mean they're low calorie. Because the alcohol within them still contains 7 calories per gram.
They usually are a decent option if you're trying to minimize the damage ... it's just an example to keep in mind when it comes to labels & marketing.
The fact that alcohol is a macronutrient does also make it easier to track & account for within your fitness plan ... more on that in a bit.
How Does Alcohol Affect Your Health & Fitness?
Again ... I'm not telling you to never have a drink, but I'm going to discuss some of the possible damage drinking can do.
This isn't to scare you ... it's just the facts.
Here's some of the ways alcohol affects your fitness:
Performance - Drinking alcohol can impair & slow down reaction time, hand-eye coordination ... and even make it more difficult to contract your muscles. It can also dehydrate you very quickly. This is not ideal for playing sports, working out in the gym ... or doing anything related to physical fitness.
Recovery & Muscle Building - It's been shown that muscle building and recovery (known as protein synthesis) can be reduced up to nearly 40% if you're drinking within 24-48 hours of a workout. This also means you'll most likely have some excess muscle soreness ... and nobody likes that.
Weight Loss - The calories within alcohol provide no benefit at all, and they also add up quick if you're not careful. Overconsumption of calories (eating or drinking) will stop you from losing weight. It's also much easier to drink calories than it is to eat them ... which is a big reason why alcohol can very easily cause issues with weight loss. Drinking can also slow your metabolism down & make it much harder to burn fat.
Daily Energy Levels & Mood - I'm sure you've been there before, but no one feels great the day after drinking. It's tough to get up & moving, and you just don't feel like yourself. Sometimes it can take a few days or even longer to snap out of those feelings too. Oh & let's not forget that when you're feeling like this ... you're probably not reaching for healthy food, getting a workout in ... or doing much at all to improve your health & wellness.
And of course, alcohol use can create a lot of other issues ... but I'm sure you get the point.
How To Drink & Minimize The Damage
Let's be honest ... most of us are going to have a drink this holiday season. And I like I said, that's ok.
But here's a few steps you can take to minimize the damage:
1. Eat Before You Drink - Coating your stomach with food will actually slow the rate of absorption for alcoholic drinks. The slower your body absorbs the alcohol ... the better you'll feel the next day in most cases. And if you feel better the next day, you're much more likely to get back on track with your fitness plan.
2. Alternate Alcoholic Drinks With Water - For every alcoholic drink you have, make sure you have a water with or after that drink. This will keep you from dehydrating ... and help you feel better the next day as well.
3. Set A Drink Limit Before Your Event - I know, this one is sometimes easier said than done. But say you set a 2-3 drink limit for your party or holiday event, and you stick to it ... the chances of causing any real damage will then be very small. If you overdue it ... you're going to be dealing with some of the negative factors we mentioned earlier.
4. If You Track Your Food ... Track Your Alcohol Too - We talked about how alcohol has 7 calories per gram, so if you track food/macros ... you can factor alcohol in as either a carb or fat. I always suggest fat, because it's higher calorie ... and you'll be a little less likely to over-consume in that case. This also allows you to plan ahead a little easier & "make room" in your nutrition plan for a few drinks. Just as you would for food that might not be part of your diet plan.
5. Choose Lower Calorie Drink Options - Clear liquor, light beers & most seltzers are going to be your better options. They'll be a little lower calorie ... and usually lower in sugar too. All of which makes them a better option than darker liquors or sugary mixed drinks.
6. Supplement - Yep ... there's literally supplements that can help ensure you don't feel absolutely awful the day after drinking. Even just taking a double does of a quality multivitamin can help make sure your not losing important nutrients due to dehydration. There's even vitamin-based supplements specifically designed to take before & after drinking ... and believe me, they work.
When it's all said and done ... we want you to enjoy the holiday season. There's no harm in having a few drinks, but now you also have a plan for these situations ... and you'll be much more likely to avoid any long-term damage to your fitness results.
And if you have questions about these tips, or need a plan going into your holiday celebrations ... make sure you swing by your local Supplement Superstores location. We'll work with you & make sure you know exactly how to get through the holiday season ... while still seeing the best possible fitness results.
*This post was written by Andrew Lynn, who has a B.S. in Nutrition & Dietetics. He's also a N.A.S.M. Certified Personal Trainer & N.A.S.M. Certified Fitness Nutrition Specialist.
]]>Frosted Protein Sugar Cookies
Ingredients:
2 Scoops Titan MealFix Sugar Cookie protein powder (can be made using vanilla too)
6 Tbsp. coconut flour or 3/4 cup all-purpose, gluten-free, or oat flour
1/4 Cup calorie-free sweetener* (we used stevia!)
1/4 Tsp. salt optional
1/4 Tsp. baking soda
2 Tbsp. creamy almond butter
2 Tbsp. unsalted butter
3 Tbsp. water adjust as needed
2 Tbsp. (1 large) egg white
1 Tbsp. maple syrup or sugar free pancake syrup
1/2 Tsp. pure vanilla extract
Frosting:
1/2 Cup Swerve confectioner's erythritol
1 Tbsp. tapioca starch or cornstarch, potato starch
2 Tbsp. unsweetened almond milk* or milk of choice
1 Tbsp. unsalted butter
Directions:
1. Preheat oven to 350 degrees F.
2. Whisk together dry cookie ingredients (through baking soda) in a small mixing bowl.
3. Add wet ingredients (through vanilla extract) and mix until a dough forms.
4. Line a baking sheet with parchment paper or lightly spray with cooking spray.
5. Using a tablespoon, measure out dough and form into balls, placing roughly 2″ apart on sheet.
6. Press balls flat to roughly half an inch thick using the back of a spatula or your hand.
7. Bake for 8-10 minutes until edges are firm but center is still soft (cookies will set upon cooling).
8. While cookies cool, combine frosting ingredients in a separate mixing bowl until smooth.
9. Spread frosting over cookies and decorate with sprinkles if desired. Enjoy!
10. Cookies can be stored at room temperature for several days or frozen up to a month.
Nutrition Facts:
Recipe Makes 12 Cookies
Calories: 81 (per cookie)
Protein- 5g
Carbs- 5g
Fat- 5g
Pumpkin Protein Brownies
Ingredients:
1/2 Cup rolled oats
2 Scoops Element Chocolate Lave Cake protein powder
8 Tbsp. cocoa powder
1/4 Cup calorie-free sweetener (we used stevia!)
2 large whole eggs
1 Tsp. vanilla extract
1 Avocado
1 Cup pumpkin puree
½ Cup unsweetened apple sauce
¼ Tsp. salt
1 Tsp. baking soda
1 Tsp. ground cinnamon
Greek Yogurt *optional for topping
Instructions:
1. Turn your Rolled Oats into flour by blending or processing them together until they look like flour.
2. Combine all of your wet ingredients together into either a food processor or blender.
3. Process or blend those until smooth.
4. Combine all of your dry ingredients together into a large mixing bowl.
5. Lightly mix those together.
6. Pour your wet mix into your dry mix and mix everything together until smooth with either a whisk or hand mixer.
7. Take out a baking dish, coat it with non-stick cooking spray, and pour your mix in.
8. Bake on 375F/190C for 20-25 minutes.
9. Top with Greek Yogurt and ground cinnamon.
Nutrition Facts:
Recipe Serves 10
Calories: 114 (per brownie)
Protein- 8g
Carbs- 11g
Fat- 4g
Protein Holiday Cupcakes
Ingredients:
2 Large whole eggs or 4 large egg whites
1 Tsp. vanilla extract
1/4 Tsp. ground nutmeg
1/2 Tsp. ground cinnamon
1 Tbsp. maple syrup
4 Oz milk substitute or milk
1 1/2 Evofusion Vanilla Bean protein powder
1 Cup coconut flour or oat flour
5.3 Oz Greek Yogurt (fat free vanilla (or cottage cheese)
2 Tsp. baking powder
Green food coloring (optional)
Red food coloring (optional)
Directions:
1. Add all of your ingredients into a bowl aside from your green and red food coloring.
2. Mix everything together until thick (if it’s super thick then add a bit more milk).
3. Take out another bowl and put half of your mix into it.
4. Add some green food coloring into that half of your mix and mix it in.
5. Add some red food coloring to the other half and mix it in.
6. Take out a baking sheet, place your silicone cups onto it (or just use a cupcake pan), and coat them with some non-stick cooking spray.
7. Evenly distribute your mix into them making sure that they are all level.
8. Bake on 350F/176C for 25-30 minutes.
9. Once they cool top them with some whipped cream and sprinkles!
Nutrition Facts:
Recipe Serves 8
Calories: 126 (per cupcake)
Protein- 11g
Carbs- 11g
Fat- 4g
Red Velvet Protein Truffles
Ingredients:
2 Scoops Level-1 Red Velvet protein powder
1/2 Cup oat flour (oats blended into a flour)
1/2 Cup coconut flour
1/4 Cup granulated stevia, or erythritol (sugar free granulated sweetener)
1 Tbsp. cocoa powder
1/4 Cup plain nonfat Greek yogurt
3 Tbsp. reduced fat cream cheese, room temperature
2 Tbsp. unsweetened almond milk
1 Tsp. vanilla extract
2 Tsp. red food coloring (optional)
2/3 cup white chocolate chips
Directions:
1. In a food processor, add protein powder, whole wheat flour, coconut flour, stevia, and cocoa powder. Pulse a few times until dry ingredients are mixed together.
2. In a bowl, mix cream cheese, Greek yogurt, unsweetened almond milk and vanilla extract. Once mixed, add red food coloring and mix again until food coloring is incorporated.
3. Pour wet ingredients in to food processor. Blend until a thick dough forms. If it is too wet, add some more flour. If it is too dry, add more milk 1 tbsp. at a time. It will be a very thick dough consistency.
4. Roll dough into 10 balls about 1 inch in diameter.
5. On the stove, bring a pot of water to a boil. Put a glass bowl over the top to make a double boiler. Add white chocolate chips to double boiler. As the white chocolate begins to melt, stir it occasionally so it does not burn.
6. Once white chocolate has melted, roll each truffle in chocolate until it is completely coated. Take out of chocolate and set on wax paper. Repeat for the rest of the truffles. Let sit in the fridge for about 20-30 minutes to let chocolate coating harden.
Nutrition Facts:
Recipe Makes 10 Truffles
Calories: 140 (per truffle)
Protein- 8g
Carbs- 16g
Fat- 5g
Pumpkin Chocolate Chip Protein Muffins
Ingredients:
1 Cup old fashioned rolled oats
1 Cup pumpkin puree
1 Cup Greek yogurt
2 Large eggs
1/2 Packed cup of Level-1 Pumpkin Spice Latte Protein Powder
1 Tbsp. pumpkin pie spice
1 Tsp. cinnamon
1 Tsp. baking powder
1/2 Tsp. baking soda
Pinch of sea salt
1/2 Cup dark chocolate chips
Directions:
1. Preheat the oven to 350 degrees Fahrenheit.
2. Add the oats to a blender or food processor and process until a flour forms (about 20 seconds).
3. Add the pumpkin, Greek yogurt, eggs, protein powder, pumpkin pie spice, cinnamon, baking powder, baking soda, and salt and blend again until well combined. 4. Try not to over-process it if you can. Stir in the chocolate chips.
5. Distribute into a regular 12-muffin liner/pan that is greased.
6. Bake for 25-30 minutes or until a toothpick comes out clean. 25 minutes will be a little moister while 30 minutes won't be as moist. Enjoy!
Nutrition Facts:
Recipe Makes 12 Muffins
Calories: 122
Protein- 7g
Carbs- 15g
Fat- 6g
And don't forget, if you need extra help with your meal plan, healthy recipes ideas, or help getting through the holiday season while staying on track with your fitness goals ... just drop into your nearest Supplement Superstores location.
Our Sports Nutrition Specialists & Personal Trainers are always here to help!
These recipes were put together by Sage Schuman. She's a N.A.S.M. Certified Personal Trainer & Sports Nutrition Specialist.
]]>When you're more satisfied & have less cravings ... it's much easier for you to avoid all the heavier, high-calorie food that you see just about everywhere right now. And when you can avoid those "not-so-ideal" options leading up to your holiday celebrations ... indulging a bit on the actual holidays will be just fine.
So ... make sure you're eating enough protein on a daily basis.
4. Drink Water
Right there with protein ... water is excellent at helping control your appetite. In fact, you might think you're hungry ... when you're actually thirsty.
So, if you're out holiday shopping or even heading to a holiday celebration ... make sure you're hydrated. It will help control your appetite & keep you from over-indulging.
Plus, drinking enough water is essential to seeing the best fitness results ... no matter what time of year it is.
5. Limit Alcohol
I know, I know ... this is a tough one, especially during the holidays. There's almost as many drinks around as there is food. And I'm not saying don't have a drink ... I'm just saying don't go crazy.
Whether that means at an actual holiday event or leading up to a holiday celebration ... do your best to limit the drinks. These calories add up fast ... and if you're not mindful, you'll be thrown off track fast.
My recommendation ... save your drinks for the actual holidays themselves. That way, you're minimizing the damage they can do.
6. Use Supplementation
Sometimes you just can't avoid the temptations, no matter what you do. That's when supplements can be a massive help. There’re products designed specifically to help you crush cravings & suppress your appetite. These can be a life-saver during the holiday season.
These very same products can also help you burn fat ... not gain it, like most people do right now.
Maybe you even struggle with tip #3 ... and something as simple as a protein shake maybe all the help you need.
There’re even products that can help you better break down the food you eat & use it for energy ... and these tools can come in very handy during your actual holiday celebrations. They can even help reduce the holiday dinner bloat!
7. Sleep Well, Don't Stress, and Enjoy Yourself
I'm grouping these together because they're related. We all know what happens when you sleep poorly ... your appetite jumps up tremendously. Studies also show that when you're lacking sleep, you're not reaching for the healthiest of options either. So, make sure you focus on getting some quality sleep ... it will make it a lot easier to make the right decisions when it comes to food.
And I get it ... the holidays can be stressful. Stress can lead to poor sleep, bad food choices, weight gain ... and a ton of other issues. It's much easier said than done ... but just try not to stress too much. This is a great time of year, and stressing just isn't worth it.
Above all else though, enjoy yourself. If you follow these tips leading into the holidays ... I promise you'll be fine. You won't lose any progress, and you'll have a wonderful holiday season.
And if you need a game plan or have any questions about what you can do to stay on track right now ... just swing by your local Supplement Superstores location. We'll be more than happy to make sure you're set up for success!
*This post was written by Andrew Lynn, who has a B.S. in Nutrition & Dietetics. He's also a N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
And when it comes to your results ... consistency is key.
Tip #3 - Exercise With Friends
One of our favorite tips ... because fitness is a lot more fun with friends. Having a friend (or friends) by your side makes just about any form of exercise more fun. Even something as simple as going on a walk or hike together can be a blast. Group classes can also be very fun with friends. Things like Zumba, yoga, Pilates, dance classes ... the list goes on.
You & your friends can help push each other and hold each other accountable ... which will greatly increase your chances of seeing positive results!
Tip #4 - Have a Strong WHY
Your WHY is the reason behind the fitness goals you have. The reason WHY you want to exercise & take care of yourself. This could be setting a better example for your children or spouse ... or maybe it's to avoid illness that runs in your family. Whatever it may be ... keep it in mind. When your WHY is strong ... it makes it much easier to get up & put in some work, even when you may lack motivation.
Tip #5 - Set Goals & Reward Yourself
Maybe you have a goal of exercising at least 4 days per week ... so if you hit that goal, give yourself a little reward. That could be anything from a nice dinner at your favorite restaurant ... or a new pair of workout clothes. Just make sure you only give yourself a little reward if you accomplish the goals you've set for yourself.
And now for a little bonus tip, but certainly an important tip none the less ... and that's to work on your discipline.
There's going to be times where you flat out don't want to exercise ... no matter what. But getting up & getting it done when you're not feeling like it ... that's what's called discipline, and it's a superpower.
If you work on developing discipline in your life ... you're going to see tremendous success with your physical fitness, and success with anything else you set out to do.
So, if you're struggling to stay motivated with your exercise routine ... make sure you refer back to these tips. We know they'll help you stay on track.
And if there's anything else we can help with in regards to your health & wellness, just stop into see us at your local Supplement Superstores locations ... and we'll make sure you're taken care of!
*This post was written by Sage Schuman, who is N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
Our top-selling brand has just released 2 new flavors of their extremely popular energy drink, along with multiple other new items.
Plus, with Halloween Season upon us ... you have to check out these spooky products that just arrived too!
New 1st Phorm Products
Prime Hydration - Glow Berry
The increasingly popular Prime Hydration Drink has dropped yet another unique & delicious flavor ... just in time for spooky season!
Not only does this new Prime bottle glow in the dark ... but the flavor mashup of sour apple, kiwi & lime is an absolute must try!
Of course, you'll get your B vitamins, antioxidants, coconut water, electrolytes, low calories & no artificial colors ... making Prime a fantastic & healthy hydration option.
Mother Bucker Pre-Workout
Bucked Up has just dropped this Halloween edition of their high-energy pre-workout, Mother Bucker!
This one is packed with a ton of energy & focus to keep you dialed in for any tough workout.
And we'll be honest, with a flavor name like Franken Juice ... just drinking this will have you ready for Halloween!
Alani Nu - Witches Brew
Alani Nu, a top name in the Supplement Space ... has brought back one of their limited edition energy drinks, Witches Brew!
With a very flavorful blend of sour apple & just a hint of sweet caramel drizzle ... this one is sure to get you into the spooky season spirit.
And we still have a VERY LIMITED SUPPLY left of our most popular premium S2 Apparel Items!
Ultra-soft & comfortable hoodies, beanies, leggings, and more ... all perfect for the fall weather that's creeping in here in the Midwest. These items are available for purchase both in-store & online.
So make sure you tap here to find an S2 Near you ... and swing by to grab some of these new items now!
And you don't have to sacrifice your fitness goals to enjoy some delicious fall meals...
So here's 4 of our favorite easy & diet-friendly fall recipes:
Pumpkin Spice Protein Donuts
Ingredients:
Protein Donuts:
1/4 Cup All-Purpose Flour
1 Scoop Level-1 Pumpkin Spice Latte Protein Powder
3/8 Cup Liquid Egg Whites or Two Whole Egg Whites
1/2 Cup Canned Pumpkin
1 Tablespoon Unsweetened Apple Sauce or an Extra 1-2 Tbsp Canned Pumpkin
1 Tablespoon Stevia or 0-Cal Sweetener
1 Teaspoon Baking Powder
1-2 Teaspoons Pumpkin Pie Spice
Protein Frosting/Glaze:
2 oz Fat-Free Cream Cheese Room Temp or Softened
1/4 C Fat-Free Evaporated Milk
1 Scoop Level-1 Pumpkin Spice Latte Protein Powder
Instructions:
1. Preheat oven to 350 degrees F and spray a 6-donut pan with low-cal cooking spray.
2. Mix all donut ingredients together in a large bowl until smooth. (Depending on the consistency of your protein powder, you may not need the additional applesauce or pumpkin. If your donut batter is too thick, add as needed.)
3. Spoon the donut batter into the donut pan.
4. Bake for 15 minutes.
5. While your donuts are in the oven, make your frosting by mixing the cream cheese, evaporated milk, and protein powder together. If your cream cheese is not room temp, you can microwave it for 10-15 seconds. Allow donuts to cool slightly before removing from the pan. Frost and enjoy!
Nutrition Facts:
Calories: 100 (per donut)
Protein- 12.5g
Carbs- 9g
Fat- 2g
Caramel Apple Protein Mug Cake
Ingredients:
2 Tablespoon Graham Cracker Crumbles
3/4 scoop Element Vanilla Frost Protein Powder
1/3 Cup Sugar-Free Apple Pie Filling
1/4 Cup Unsweetened Apple Sauce
1 Tablespoon Sugar-Free Caramel Syrup
Instructions:
1. Mix ingredients in a bowl and microwave for 75-90 seconds. (Using your mixing utensil or a knife, you’ll probably want to cut the apple slices in the pie filling in half.)
2. Depending on the size of your bowl, you may have to finish the last 15-20 seconds in 5-second intervals to avoid overflow. The center should still be slightly moist but cooked.
3. If your cake sticks to the bowl, you may try mixing the cake in a bowl and transferring the batter to a separate bowl you’ve sprayed with nonstick cooking spray before going in the microwave. Top with a bit more caramel syrup, low-calorie ice cream, fat-free whipped topping, or other toppings of your choice.
Nutrition Facts:
Calories: 180
Protein- 18g
Carbs- 16g
Fat- 5g
1- Step Buffalo Chicken Chili
Ingredients:
1 lb. Boneless, Skinless Chicken Breast
1 (15 ounce) Can No-Salt-Added Black beans, Rinsed
1 (15 ounce) Can No-Salt-Added Chickpeas, Rinsed
1 (15 ounce) Can No-Salt-Added Diced Tomatoes
1 (15 ounce) Can Unsalted Tomato Sauce
1/2 Medium Onion, Finely Chopped
1 Cup Unsalted Chicken Broth
1/3 Cup Buffalo sauce
2 Tablespoons Extra-Virgin Olive Oil
1/2 Teaspoon Dried Oregano
1/4 Teaspoon Garlic Powder
1/4 Cup Crumbled Blue cheese
1/4 Cup Sour Cream (Optional)
Instructions:
1. Combine chicken, beans, chickpeas, tomatoes, tomato sauce, onion, broth, Buffalo sauce, oil, oregano and garlic powder in a 5- to 6-quart slow cooker/crockpot. Cover and cook on High for 4 hours. Remove the chicken and place on a cutting board. Let cool slightly; roughly shred with two forks and return to the slow cooker. Stir in blue cheese and sour cream, if using.
Nutrition Facts:
Calories: 319 (per 1 1/2 cup)
Protein- 25g
Carbs- 34g
Fat- 9g
Chicken Tater Tot Casserole
Ingredients:
1.5 lbs. Chicken Breast Boneless, Skinless
16 oz. Nonfat 0% Greek Yogurt
1 Can Cream of Chicken Soup 10.5 oz.
2 Tablespoon Dry Ranch Seasoning
1/2 Teaspoon Dried Dill
1/2 Teaspoon Garlic Powder
1/2 Teaspoon Onion Powder
1 Cup Shredded Cheddar Cheese
4 Servings Frozen Tater Tots
Salt and Pepper
Extra Toppings:
4 Pieces Bacon Cooked and Chopped
2 Green Onions Chopped
Instructions:
For the chicken
1. Cover the chicken in water in a pot and bring to a boil. Cook medium high, so that the water doesn't overflow, for approximately 20 minutes until the chicken is cooked through. 2. Shred with forks.
For the casserole:
1. While the chicken boils, pre heat the oven to 350 degrees Fahrenheit.
2. In a large bowl combine greek yogurt, cream of chicken soup, cheddar cheese, ranch seasoning, dried dill, garlic powder, onion powder, salt and pepper. Mix together well to combine.
3. Add the shredded chicken to the mixture and combine. Lastly, fold in the frozen tater tots. Optional you can save some tater tots to put on the top or add additional if desired.
4. Bake in the oven for 50 minutes until your cracked out tater tot casserole is hot and bubbling. If you put tater tots on top you’ll want to be sure they’re golden brown.
While the casserole bakes cook your bacon and crumble. Remove the casserole from the oven and top with crumbled bacon and chopped green onions. Serve and enjoy!
Nutrition Facts:
Calories: 400 (per 290g serving)
Protein- 41g
Carbs- 20g
Fat- 18g
And remember that if you struggle with recipes for your meal plan, or struggle with anything health & fitness related ... we're always here to help! Just drop into your local Supplement Superstores location, and we'll make sure you're set up for success!
These recipes were put together by Sage Schuman. She's a N.A.S.M. Certified Personal Trainer & Sports Nutrition Specialist.
]]>If protein and protein powders specifically make you gain weight ... these clients are probably doing the right thing, but is that actually true?
Do protein powders really make you gain weight or contribute to a "bulky" look?
Well ... it depends.
Do protein powders themselves, just by using them, make you gain weight ... no.
They most definitely do not.
There's only one way to gain weight ... and that's eating enough calories to do so.
Can you use protein powders to add extra calories to your day, if you're someone who's wanting to put on weight or muscle ... absolutely you can.
But just using protein powders and not actually eating in a calorie surplus (meaning eating more calories than you burn on a daily basis) ... will not lead to any weight gain at all.
So, the take-home point here ... is that you have to be eating enough calories to gain weight, regardless of your protein intake or the use of protein powders.
But if you're wanting to build muscle (aka gain healthy weight), under the right circumstances ... protein powders can definitely help.
If you're looking to stack on some muscle (and minimize fat gain at the same time) ... you should shoot for roughly 1 gram of protein per pound of body weight. That can be a hard to do on a daily basis ... and using protein powders a couple times per day can make it a lot easier.
And if you consistently hit that protein goal ... you'll most likely start to gain some muscle, and keep body fat down as well.
There's a lot more that goes into building muscle than just sufficient protein intake of course ... but you see the point here.
Now, as I've learned more about nutrition and fitness over the years ... I've come to understand that not only does protein powder itself not lead to excess weight gain ... it's actually one of the best tools to help you with WEIGHT LOSS.
In fact, it's one of my very first supplement recommendations when it comes to accomplishing a weight loss goal ... because not only does protein play a role in muscle building, but protein also has what's called a very high thermic effect.
This means when you eat enough of it ... it can actually help you burn MORE calories. But it's also important to remember, that just like with building muscle & gaining weight ... losing weight also comes down to how many calories you're eating.
If you're not burning more calories than you eat ... you won't lose weight. No matter how much protein you're eating or drinking.
But, protein powders can be a fantastic tool to help with fat loss ... as long as you're also making sure to pay attention to your overall calorie intake.
The main takeaway for you should be that protein powders can help with both healthy weight gain & weight loss...
...as long as the rest of your plan reflects the goals that you have.
We know that finding the right protein shake & plan for your specific goals can be tough to do ... and that's where we can help!
All of our Sports Nutrition Specialists at your local Supplement Superstores location can help you figure out which protein is best for your goals ... and we'd be more than happy to help!
Just swing by and see us anytime ... and we'll make sure you're set up for success.
*This post was written by Andrew Lynn, who has a B.S. in Nutrition & Dietetics. He's also a N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
]]>And if you're anything like me, kids or not ... you've been struggling to stick to a plan throughout the summer, and that may have led to you falling off track with some of your health & fitness goals...
So since you're hopefully going to have a little more time to yourself ... I want to share with you some of the steps I take when it comes to getting back into a healthy routine.
Step #1 - Set a Goal
Now that you have some extra time for yourself, you can set some new goals.
Maybe you want to shave off a little excess summer weight (I know I do!), or maybe you want to gain some muscle ... or maybe you just want to get back to feeling a little better.
The first step to getting back into a healthy routine is simply knowing what you want to accomplish. Once you set that goal ... you can start working towards it.
Step #2 - Plan Out Your Eating
Every health and wellness goal starts with nutrition. I know for me, if I don't have at least somewhat of an idea of what I need to be eating to see results ... I'm going to have a problem.
You need to make sure you have some type of a plan to stick with. It could be as simple as portioning out your meals & snacks. You could also get a little more advanced and track your calories and/or macros.
As long as you have a plan, that's what matters ... and this should be much easier to do with summer winding down.
Step #3 - Focus on Protein
No matter what you plan you follow for nutrition, focusing on your protein intake is going to be a great start. If you're looking to burn fat and/or build muscle ... eating enough protein is key.
Even if this was the only thing you changed upfront when getting back into your healthy routine ... it will make a huge difference.
Step #4 - Drink Water
If you want to build muscle, burn fat, or be as healthy as possible ... drinking enough water is a non-negotiable. When you drink enough water you'll have better appetite control, more energy, healthier skin, better digestion ... and countless other health benefits.
Similar to eating enough protein, if you decided to only increase your water intake & change nothing else ... you'll notice positive changes.
Step #5 - Move Your Body
I'm not necessarily talking about the gym here either ... I'm simply saying use some of the extra time you now have to move your body. I enjoy weight training myself because of all the benefits it provides, so I know I'll be using some of my extra time for that ... but something as simple as shooting for 10,000 steps per day can be extremely beneficial.
Walking is the most underrated form of exercise there is, and also has a ton of different health benefits. Find a way to move your body that you enjoy, and work on adding that to your new routine.
Step #6 - Sleep
Hopefully, with summer winding down and kids back to school ... your new schedule will allow for more of a focus on sleep.
Ideally, 7-9 hours is what you want to shoot for. There's also countless benefits to good sleep habits including appetite control, stronger immune system, lowered risk of disease, improved mood, higher energy levels ... and that's barley scratching the surface.
I know this can be tough no matter what's going on in your life ... but do your best to focus more on your sleep. It's crucial for a heathy routine.
Step #7 - Supplement
There's quite literally a supplement to help with almost every tip on this list.
That's what supplements are ... tools to help you make your routine a little easier. Struggle with eating enough protein? You can look into a meal replacement protein shake. Lacking the energy you need to get up and move? Try a pre-workout or daily energy supplement like a metabolism booster. Can't shut your mind off at night and struggle to fall asleep? Yep ... there's a supplement for that too!
No matter what you're struggling with ... there's going to be a supplement that can help.
Step #8 - Make Small Changes
I know for me, if I dive into too many changes at once ... I'm going to burn myself out.
You don't need to create a brand new routine in one day.
Look back at these tips and work on adding them in slowly. One day at a time, one good decision at a time ... and before you know it you'll have built new habits and created a very healthy routine for yourself.
Even with all the tips and tricks in the world ... getting back on track and into a healthy routine is tough.
I've done this many times before, and it's still never an easy thing to do.
Sometimes we just need it all mapped out for us ... and that's exactly what we can do for you.
Our sports nutrition specialists can help you set goals, plan out your eating, help you with your workouts, show you what supplements might benefit you ... and can even help you decide what changes you should focus on first, so that you see the best results.
The best part ... we'll do it all 100% FREE of charge!
Swing by your nearest S2 location and we'll be more than happy to help you get back into a healthy routine.
*This article was written by Kyle Comes. He is a NASM Certified Personal Trainer and NASM Certified Fitness Nutrition Specialist.
]]>Well ... it's actually the opposite.
There's literally studies showing that when substituted for sugary drinks ... diet drinks or artificially flavored drinks can actually have health outcomes just as good (if not better) than if you substituted those drinks for water. (7)
And if you really think about this, it makes sense for two specific reasons:
-The people in these studies lost weight because they stopped drinking high-calorie/high-sugar drinks ... and when you get your body to a healthy weight, every single health marker will improve drastically.
-Artificial sweeteners actually have some appetite control properties to them ... so these people also had an easier time controlling how much they ate.
Remember that these sweeteners have zero calories, so they can't possibly cause weight gain. And these studies show that they may actually help with weight loss. (9)
Studies have also shown no negative effects on blood sugar due to ingesting artificial sweeteners. (8) So, they don't mimic real sugar in the body ... or "trick" the body into thinking it's real sugar.
You can even find some of these "artificial" ingredients in common food sources, like:
-Chicken breast (aspartic acid ... an amino acid, also the main building block of aspartame)
-Milk (phenylalanine ... also just a simple amino acid)
... and many others too. Given a lot of these sweeteners are derived from naturally occurring amino acids. Many of these foods also have double, triple, and even quadruple the amounts you'll find in a diet drink.
The Bottom Line
We certainly aren't telling you to eat or drink a bunch of artificial junk ... but we are saying that a lot of what you hear about these foods being "bad" or causing "health issues" is a bit of a jump.
The human data we have available to us shows the complete opposite ... and that in many cases, using artificially sweetened products can actually help you improve your health (when substituted for higher calorie options).
When it's all said and done ... it's about finding a balance. Using these ingredients in small amounts, in most cases, isn't going to cause any health issues.
And when you take care of yourself (stay at a healthy body weight, exercise consistently, sleep well, manage stress, etc) ... you most likely have nothing to worry about when it comes to your health.
But with that being said, if you want to avoid them ... please do. It's not bad to do so, we don't disagree with you for doing so ... and we can even help you find alternative options that fit your goals. That's why we're here.
So, if this is something you struggle with or have questions about ... just stop into your local S2 location, and we'll be sure to get you taken care of!
*This post was written by Andrew Lynn, who has a B.S. in Nutrition & Dietetics. He's also a N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
1. Ahmad SY, Friel J, Mackay D. The Effects of Non-Nutritive Artificial Sweeteners, Aspartame and Sucralose, on the Gut Microbiome in Healthy Adults: Secondary Outcomes of a Randomized Double-Blinded Crossover Clinical Trial. Nutrients. 2020 Nov 6;12(11):3408. doi: 10.3390/nu12113408. PMID: 33171964; PMCID: PMC7694690.
2. Thomson P, Santibañez R, Aguirre C, Galgani JE, Garrido D. Short-term impact of sucralose consumption on the metabolic response and gut microbiome of healthy adults. Br J Nutr. 2019 Oct 28;122(8):856-862. doi: 10.1017/S0007114519001570. Epub 2019 Sep 13. PMID: 31258108.
3. Lobach AR, Roberts A, Rowland IR. Assessing the in vivo data on low/no-calorie sweeteners and the gut microbiota. Food Chem Toxicol. 2019 Feb;124:385-399. doi: 10.1016/j.fct.2018.12.005. Epub 2018 Dec 14. PMID: 30557670.
4. Liu X, Mao B, Gu J, Wu J, Cui S, Wang G, Zhao J, Zhang H, Chen W. Blautia-a new functional genus with potential probiotic properties? Gut Microbes. 2021 Jan-Dec;13(1):1-21. doi: 10.1080/19490976.2021.1875796. PMID: 33525961; PMCID: PMC7872077.
5. Benítez-Páez A, Gómez Del Pugar EM, López-Almela I, Moya-Pérez Á, Codoñer-Franch P, Sanz Y. Depletion of Blautia Species in the Microbiota of Obese Children Relates to Intestinal Inflammation and Metabolic Phenotype Worsening. mSystems. 2020 Mar 24;5(2):e00857-19. doi: 10.1128/mSystems.00857-19. PMID: 32209719; PMCID: PMC7093825.
6. Zhang X, Gu J, Zhao C, Hu Y, Zhang B, Wang J, Lv H, Ji X, Wang S. Sweeteners Maintain Epithelial Barrier Function Through the miR-15b/RECK/MMP-9 Axis, Remodel Microbial Homeostasis, and Attenuate Dextran Sodium Sulfate-Induced Colitis in Mice. J Agric Food Chem. 2022 Jan 12;70(1):171-183. doi: 10.1021/acs.jafc.1c06788. Epub 2021 Dec 28. PMID: 34962394.
7. Peters JC, Beck J, Cardel M, Wyatt HR, Foster GD, Pan Z, Wojtanowski AC, Vander Veur SS, Herring SJ, Brill C, Hill JO. The effects of water and non-nutritive sweetened beverages on weight loss and weight maintenance: A randomized clinical trial. Obesity (Silver Spring). 2016 Feb;24(2):297-304. doi: 10.1002/oby.21327. Epub 2015 Dec 26. PMID: 26708700; PMCID: PMC4744961.
8. Nichol AD, Holle MJ, An R. Glycemic impact of non-nutritive sweeteners: a systematic review and meta-analysis of randomized controlled trials. Eur J Clin Nutr. 2018 Jun;72(6):796-804. doi: 10.1038/s41430-018-0170-6. Epub 2018 May 15. PMID: 29760482.
9. Laviada-Molina H, Molina-Segui F, Pérez-Gaxiola G, Cuello-García C, Arjona-Villicaña R, Espinosa-Marrón A, Martinez-Portilla RJ. Effects of nonnutritive sweeteners on body weight and BMI in diverse clinical contexts: Systematic review and meta-analysis. Obes Rev. 2020 Jul;21(7):e13020. doi: 10.1111/obr.13020. Epub 2020 Mar 25. PMID: 32216045.
And there's actually a lot of truth behind that saying.
That's because our legs play a huge role in everything we do. And training your legs effectively has been shown to translate to the rest of your body, not just making your legs stronger ... but helping you gain strength, power, and overall stability.
Effective leg training also burns a lot of calories (maybe the most of any weight training workout) ... meaning it can play a huge role in helping you lose body fat too.
So today, I'm going to give you 5 of my favorite leg exercises ... and show you how you can put together an effective leg day workout!
But first, let's look at the main muscles involved in leg training:
Quadriceps (or Quads for short) - Your front, upper leg muscles. Used primarily for "pushing" type movements.
Hamstrings - Located on the back, upper leg ... opposite of your quad muscles. This muscle helps bend the knee (something we do a lot in daily life, sports, and workouts) and helps with hip extension.
Glutes - You probably know this one, it's your butt muscles. Your glutes play a huge role in explosive movements, overall strength, balance, and support you in a large variety of ways. So yes ... having a strong butt is important!
Calves - Your back lower leg muscles. They are the main driver in creating forward motion. So, without your calves, you wouldn't be able to even take a step forward. They also play a major role in explosive jumping movements.
It's important to be familiar with these muscle groups ... because a well-planned leg workout will target all of these muscles.
My 5 Favorite Leg Day Exercises
Now, whether you do a traditional leg day, split it up between quads & hamstrings, or do more of a full-body style workout ... these are all great movements to add to any workout routine that involves leg training.
1) Squats - The "king" of leg workouts. And it's considered the king of leg workouts because it quite literally works almost every muscle in your legs. There's also countless variations of squats to where you can focus them more on quads, hamstrings, or glutes.
You can also perform a squat with no weight at all ... making them a great option if you work out from home or lack equipment.
Here's some different variations of squats:
-Barbell Back Squat
-Barbell Front Squat
-Hack Squats
-V-Squats
-Dumbbell Squats
-Air Squats
-Bulgarian Split Squats (if you need a tough movement ... this is a brutal favorite of mine!)
-Hadfield Squats & Safety Bar Squats
-Goblet Squats
-Sumo Squats
2) Deadlifts - Commonly thought of as a back workout ... but it's more of a "full-body squat" that also uses your back, glutes & hamstrings. The muscles you work most in a deadlift depend on your form & goal with the movement.
Deadlifts (just like squats) work multiple muscle groups at once, and when done properly ... can be one of the most effective workouts there is for generating strength, power, and overall results.
3) Lunges - Another great movement for targeting multiple leg muscles. Lunges are great for building muscle & burning fat ... as well as building overall strength, power, and stability. These can be done weighted or non-weighted ... making them an awesome movement in the gym or at-home.
4) Calf Raises - One of the only workouts that will directly target your calf muscles alone. I know for me, it's tough to improve my calf muscles ... and this goes for most people I've worked with. We use our claves A LOT in everyday movements already.
Because your calves get a lot of work in naturally, it's good to try multiple variations of calf raises. There's seated calf raises, standing calf raises, dumbbell calf raises ... and they can even be done using leg press machines too. It's also good to try higher weight with more reps and heavier weight with less reps ... all to make sure your calves are getting enough work.
5) Leg Press - Also a movement that has multiple different variations & machines that can be used. If you're someone dealing with an injury or maybe you're a beginner working up to a full-on squat ... the leg press can be a great tool to help you build strength.
It targets almost all of your main leg muscles ... and you can change that up based on the type of leg press or your foot placement. Even if you're an advanced lifter ... the leg press can be an awesome addition to a lower body workout.
Now when it comes to incorporating these movements into your personal workout routine ... try this:
For each movement, shoot for 1-2 warm up sets.
Then go into 3-4 working sets (where you actually push yourself) ... and shoot for 8-12 reps per set. Try to hit within 1-2 reps of failure for at least one of those working sets.
Here's just a few more notes to keep in mind with your leg workouts, and all your workouts for that matter:
- Picking & performing the right workouts are just a small part of your results
- If you're not giving your workouts the proper effort, performing them with the proper form, and being consistent with them ... you're not going to see great progress
- Your recovery & overall nutrition are going to be the biggest key to seeing consistent results
So ... if you need help with putting together a leg day (or any) workout plan, have questions about proper form, or need help with your nutrition ... we have you covered! Swing by your local S2 location & our N.A.S.M. Certified Personal Trainers will make sure you're set up to see the best possible results!
*This post was written by Andrew Lynn, who has a B.S. in Nutrition & Dietetics. He's also a N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
]]>We've brought on multiple new brands, flavors, and products to our stores over the last month...
Here's what we've added to help you reach your fitness goals:
Ryse Nutrition - New Flavors
Loaded Pre Country Time Lemonade - This popular pre-workout is packed with research-backed ingredients ... and is a phenomenal option to help you take your workouts up a notch. And if you like classic, Country Time Lemonade ... this new flavor is about as close as it gets!
Ryse Fuel Energy Drink Peach Cooler - Another great option if you need a delicious, calorie-free pick-me-up! Ryse continues to release some very unique flavors as well ... and the new Peach Cooler is incredibly refreshing.
Anabolic Warfare - New Flavors
Veiniac - Veiniac, the fully loaded pump & blood flow product, has now been revamped with an all-new flavor ... Freedom Slush! Veiniac is a non-stimulant pre-workout ... making it perfect if you want all the pump & performance ingredients for your workouts, without any caffeine or "jitters".
Maniac - The counter part to Veiniac, also fully-loaded with all the pre-workout essentials ... including your caffeine & focus-enhancing ingredients. Maniac also comes in the delicious new Freedom Slush flavor.
If you want to really up the intensity of your workouts ... mix these two new products together! They make an awesome combination.
Evogen Liquid Carnigen - New Flavors
Evogen, one of the top-quality brands on the market today, has released two new liquid L-Carnitine flavors ... Rainbow Candy & Sour Gummies!
If you need some help taking your fat burning efforts to the next level, that's exactly what you'll get with Carnigen. This easily absorbable form of L-Carnitine can help you use stored body fat for energy ... leading to improved fat loss results. And these new flavors are spot on ... tasting just like candy & sour gummy bears.
Gorilla Mind Products
You've asked and we've finally delivered...
We're excited to introduce MULTIPLE new products from the extremely popular brand, Gorilla Mind!
Proteins, fully loaded pre-workouts, all-day focus products, hydration & sleep supplements, energy drinks ... and more!
This top-quality brand is one of the best on the market today ... and you can now find them at your local Supplement Superstores location!
Anabar Protein Treats - New Flavors
If you haven't tried an Anabar yet ... you're missing out!
This delicious, whole-food bar comes packed with 21 grams of protein, real food ingredients, no added fillers ... and zero sugar alcohols!
And they've just released two more incredible flavors ... Milk Chocolate PB & Jelly & Frosted Strawberry Cupcake!
Raw Nutrition - New Cbum Flavors
Bum Energy - The popular bodybuilder, Chris Bumstead, has added yet another flavor to his delicious energy drink line! Bum Energy comes with very minimal ingredients & an awesome energy blend for dialing in your focus ... perfect for studying, pre-workout, or a midday pick-me-up! And you'll love this Sprite-like new flavor ... Citrus Burst!
Cbum Itholate Protein - He's also expanded his protein flavor line with another unique & incredibly tasty flavor ... Maple Waffle!
If you want that waffle taste without all the extra calories, look no further. This clean, 100% micro-filtered whey isolate packs 25 grams of protein per scoop ... and is perfect to help you boost recovery after your workouts!
You can find all of these new flavors & products at your closest Supplement Superstores location ... just tap here to find an S2 near you!
]]>But more specifically ... questions about electrolytes & electrolyte supplements.
Those are great questions to ask ... because proper hydration & electrolyte balance in your body is CRUCIAL for your overall health & fitness results.
But do you really need an electrolyte supplement? Let's take a look.
First ... a couple quick facts about hydration:
- Roughly 75% of Americans are dehydrated ... and they don't even know it.
- Water makes up over 60% of your body (a huge part of why it's so important to stay hydrated!)
And being properly hydrated helps with many aspects of your overall health, including:
• Regulating body temperature
• Lubricating joints
• Preventing infections
• Delivering nutrients to cells
• Keeping organs functioning properly
• Quality sleep
• Cognitive function
• Mood
• Exercise performance, muscle growth, & fat loss
...and even just slight dehydration can negatively affect all of the above.
Must of us know that being hydrated is important, and that we all could (and in most cases should) be drinking more water ... but it's not just water that plays a role in proper hydration.
Making sure you're taking in enough electrolytes also plays a major role ... and they're extremely important for many other factors of your health & wellness too.
But what exactly are electrolytes...
What are electrolytes & what do they do for us?
Electrolytes are essential minerals ... meaning you need them in order to survive, and that your body doesn't make them on its own. So you have to take them in, either through food or supplementation.
Some of the main electrolytes include:
-Sodium
-Potassium
-Magnesium
-Chloride
-Calcium
-Phosphorus
You need electrolytes for multiple important bodily functions, including:
-Transporting water & nutrients throughout the body
-Muscle contraction & muscle relaxation
-Sending signals from the brain to the rest of the body
-Maximizing physical performance & injury prevention during exercise
...and of course, maintaining fluid balance in your body.
Maintaining fluid balance in your body is how they help with hydration. Your body needs to have a specific balance of water vs. electrolytes in order to stay fully hydrated.
Think of electrolytes as helping you hold onto the proper amount of water you need to stay hydrated ... helping maintain that balance.
And because it's a balance ... the answer to being more hydrated isn't necessarily to drink more water. It can be, and often times that's true ... but not always.
For instance, if you're drinking too much water and not taking in enough sodium ... that balance is thrown off and can lead to health issues.
This is where your kidneys comes in ... because your kidneys will help your body hold onto sodium, while also signaling to release more water.
If you're noticing extra clear urine ... that's your kidneys helping maintain a proper balance of sodium vs. water in your body, and it's doing so by getting rid of some extra water.
If you're noticing more colored urine ... it's your kidney holding onto more water, and excreting electrolytes in order to maintain a better fluid balance.
So, you can see here it's not always as simple as just drinking more water.
This also shows why salting your food isn't always a bad thing ... if you're also making sure you drink enough water to maintain that balance. In fact, salting your food can be very positive for many people.
It's not actually salt/sodium that causes issues like high blood pressure either ... it's the improper balance of sodium & water in the body.
So ... do you need an electrolyte supplement?
Well ... that depends.
You now know that electrolytes are essential for our survival ... so how much do you need to worry about making sure you're taking in enough of them?
First, you need to know that we're always losing electrolytes. We mainly lose them through sweat, urine & bodily waste. And of course, if it's blazing hot out like it is here in the Midwest ... you'll lose even more through sweat.
So, it's important that you replace them ... either through food or supplementation.
If you don't properly replace them, and that balance of water & electrolytes is thrown off ... you risk symptoms like:
• Irregular heartbeat
• Fast heart rate
• Fatigue
• Lethargy
• Convulsions or seizures
• Nausea
• Vomiting
• Diarrhea or constipation
• Abdominal cramping
• Muscle cramping
• Muscle weakness
• Irritability
• Confusion
• Headaches
• Numbness and tingling
...and not to scare you, but yes ... even death is possible from chronic dehydration.
It doesn't necessarily matter whether you replace lost electrolytes through food or supplements ... as long as the job gets done.
High electrolyte content foods include:
-Many different fruits (watermelon, oranges, and bananas are some of the main ones)
-Veggies like kale, broccoli & spinach
-Beans
-Potatoes
-Turkey & chicken
Now, you'll notice that a lot of the electrolyte-rich foods are not always consistently part of our diet.
And even if you're salting your foods ... that's still just providing you with sodium & chloride.
You want a full spectrum of electrolytes ... and you want to take them in consistently in order to function at your best.
This is where an electrolyte supplement can help...
If you're active, spend a lot of time outside in the heat, workout more than once per day, or even struggle with some of the symptoms we mentioned above ... you could benefit greatly from an electrolyte supplement, especially if your diet is low in electrolyte-rich foods.
When it comes to picking out an electrolyte supplement ... there's tons of great options.
Just make sure it's giving you a full spectrum that includes sodium, chloride, potassium, magnesium, calcium ... and phosphorus as well.
You can even find electrolytes in pre-workout supplements, intra-workout supplements, and other products too.
So, if you need help figuring out whether or not you could benefit from an electrolyte supplement, or want to look at some great options ... your local S2 location & their team are more than happy to help. We'll make sure you have the best product possible for your specific goals.
*This post was written by Andrew Lynn, who has a B.S. in Nutrition & Dietetics. He's also a N.A.S.M. Certified Personal Trainer and N.A.S.M. Certified Fitness Nutrition Specialist.
1. Peanut Butter Protein Cookies
Ingredients:
1 cup creamy peanut butter
2/3 cup coconut sugar
2 scoops Element Peanut Butter Protein Powder (approx. 1/4 cup)
2 eggs
Directions:
1. Preheat oven to 350 degrees.
2. Line a baking sheet with parchment paper and set aside.
3. Combine the peanut butter, coconut sugar, eggs, and protein powder in a large bowl and mix together until the consistency resembles cookie dough.
(Some peanut butters can be creamier than others - so if your mixture looks a little too watery, you can add a little more protein powder or, if it looks too dry and crumbly, you can add a little more peanut butter.)
4. Scoop out about 2 tablespoons of the batter and roll it into a ball using your hands. You may need to wet your hands with a few drops of water to keep the batter from sticking.
5. Flatten the ball between your palms and then place on the prepared cookie sheet.
6. Repeat with the remaining dough, leaving space in between the cookies on the baking sheet.
7. Using a fork, press down gently on each cookie to create criss-cross marks. If the fork sticks, you can dip it in water as necessary.
8. Transfer the cookie sheet into the oven and bake for 10-12 minutes, or until the edges of the cookies just slightly start to turn brown.
9. Remove from the oven and let sit for a couple minutes to set before moving to a cooling rack to cool completely.
Nutrition Facts:
Recipe makes 12 cookies
Calories: 185 (per cookie)
Protein - 10g
Carbs - 11g
Fat - 11g
2. Fruity Pebble Protein Rice Crispy Treats
Ingredients:
3 tablespoon butter
4 cups Fruity Pebbles
10 oz marshmallows
1 teaspoon vanilla extract
2 scoops Level-1 Vanilla Ice Cream Protein Powder
Directions:
1. Melt butter over low to medium heat in large non stick pot
2. Add marshmallows to melted butter and stir continuously over low heat until marshmallows are almost melted. Using a silicon spatula for this will help keep the marshmallow from sticking to everything.
3. Add protein powder and vanilla and stir until dissolved and marshmallows are completely melted
4. Remove from heat and add cereal
5. Stir gently (the more gentle you stir, the more tender the bars will be) until cereal is completely coated
6. Transfer mixture to a resealable 8x8 container and gently press into pan. When pressing into pan, get silicon spatula wet and then press. This helps to keep the mixture from sticking to the spatula
7. For best results let set for 30 minutes to set up and enjoy!
Nutrition Facts:
Recipe makes 8 Rice Crispy Treats
Calories: 215 (per Rice Crispy)
Protein - 10g
Carbs - 30g
Fat - 6g
3. Low-Carb Protein Brownies
Ingredients:
1 cup banana measured as mashed
1/2 cup almond butter (can sub for peanut butter, cashew butter or a nut butter alternative)
1/4 cup cocoa powder
1/2 cup Titan Stage7 Brownie Batter Protein Powder
Directions:
1. Preheat the oven to 180C/350F. Line an 8 x 8-inch pan with parchment paper and set aside.
2. In a high speed blender or mixing bowl, combine all your ingredients and blend or mix until smooth.
3. Transfer the brownie batter to the lined pan and bake for 15-20 minutes, or until the tops are firm.
4. Remove the brownies from the oven and gently press down on the tops to form a crackly top. Let them cool completely before slicing and serving.
Nutrition Facts:
Recipe makes 12 brownies
Calories: 100
Protein - 6
Carbs - 6
Fat - 6
4. Healthy Cookies N Cream Milkshake
Ingredients:
1 1/2 Frozen Bananas
1/2 Cup Frozen Chopped Zucchini
1 Scoop Level-1 Ice Cream Sandwich Protein Powder
1/4 - 1/2 tsp. Maca Powder (optional)
1 Tbs Cacao Nibs
1/4 -1/2 tsp Vanilla Extract
1 Cup Milk of choice
Directions:
1. Place all ingredients in a high speed blender and blend on high for about 1 minute until smooth.
2. Pour into glass and top with whipped cream, Oreo thins, chocolate chips, or cacao nibs.
Nutrition Facts:
Recipe makes 1 shake
Calories: 340
Protein - 22g
Carbs - 40g
Fat - 10g
5. Protein Powder Cookie Dough
Ingredients:
5 Tbsp Evogen Vanilla Bean Protein Powder
1 Tbsp Coconut Flour (6g)
Pinch of sea salt
2 Tbsp + 2 tsp Unsweetened applesauce
1 tsp Unsweetened Vanilla almond milk (optional but recommended)
1/4 tsp Butter extract (optional but recommended)
1/2 Tbsp Dairy Free Mini chocolate chip
Directions:
1. In a medium bowl, whisk together the protein, coconut flour and sea salt.
2. Add in the applesauce, almond milk and butter extract. Stir until fluffy and mixed. Stir in the chocolate chips.
3. Eat right away, or chill in the fridge for 10-15 minutes!
Nutrition Facts:
Recipe makes 1 serving
Calories: 195
Protein - 19g
Carbs - 19g
Fat - 5g
Need help with more recipe options or anything health & fitness related? Just stop into your local S2 location & speak with our Sports Nutrition Specialists! We'll make sure you're set up for success.
]]>