Friday, May 31, 2013

7 Muscle Building Breakfasts

By Kevin Alexander
Besides post-workout, breakfast is really the only other time your body craves fuel. In the morning, we especially need good fuel to snap our bodies out of a catabolic state and into a muscle-building one. Start the day the off right by feeding your muscles so you can have enough energy to power through the day and through tough workouts.
These 7 fit breakfast meals are perfect for any "Fit Man" or "Fit Woman" cook. They're not difficult, are quick, and most important, taste really good. Feel free to customize the portion sizes and ingredients to complement your diet and fitness goals. Eat up to muscle up!

/ Early Riser Breakfast

It's time to break out the cast iron skillet—every fit cook should have one. This breakfast will cook in the oven as you get yourself and family ready for the day. Definitely worth a try!

  • 6 egg whites
  • 2-3 thick asparagus spears, sliced
  • 1/2 cup cooked brown rice and quinoa mix (or cooked oatmeal)
  • 1 sweet mini red bell pepper, sliced
  • Garlic, pepper and pinch of sea salt
  • 1/2 pink grapefruit
  • 1 scoop Dymatize ISO whey protein
  1. Set oven to 405 F.
  2. Lightly spray a cast iron skillet with coconut oil or olive oil.
  3. Add cooked brown rice and quinoa to the skillet.
  4. Pour in egg whites, and then add asparagus strips and pieces and bell pepper slices.
  5. Bake in the oven for 15-18 minutes (or until eggs are cooked).
 Early Riser Breakfast PDF (157 KB)

Nutrition Facts
Amount per serving
Calories 407
Total Fat2 g
Total Carb46 g
Protein52 g
Haga cliq para ver la receta y instrucciones en Español.

/ Post Cardio Protein Banana Split

Banana split for breakfast? Yep, you read that right. For all you who prefer to perform fasted cardio in the morning, here is an easy, customizable recipe to replenish those glycogen stores.

  • 1 medium banana
  • 3/4 cup non-fat Greek yogurt
  • 1/2 scoop Dymatize ISO protein
  • 1 strawberry, chopped
  • 1/4 cup blueberries
  • 1 large tbsp granola
  • 1 tbsp dark chocolate chips
  1. Slice banana in half lengthwise and lay both sides in a bowl or on a plate.
  2. Mix together protein and Greek yogurt and spoon on top of the banana slices.
  3. Top bananas and protein mixture with berries, granola, and chocolate chips.

Nutrition Facts
Amount per serving
Calories 383
Total Fat7 g
Total Carb53 g
Protein32 g
Haga cliq para ver la receta y instrucciones en Español.

/ Bell Pepper Rings with "Fit Grits," Egg Whites and Pico de Gallo

This meal is great for breakfast or, if you work out in the evening, a post-workout dinner. Regardless of when you have it, your body and taste buds will thank you.

  • 2 eggs
  • 6 egg whites
  • 1 cup raw spinach
  • 1/4 cup brown rice farina
  • 1/2 bell pepper (any color)
  • Pico de gallo
  1. Cook egg whites and farina separately. Mix together and add spinach. Cook until spinach is wilted.
  2. Cut bell peppers horizontally to create 2 thick rings.
  3. Lightly spray another skillet with coconut oil or olive oil and set on medium heat.
  4. Place bell peppers rings in the skillet and crack the eggs inside the bell pepper.
  5. Push down on the bell pepper sides to prevent spillage. Let it cook until the egg turns white.
  6. Place cooked pepper rings and egg/farina mixture on a plate. Top whatever you'd like with pico de gallo.

Nutrition Facts
Amount per serving
Calories 468
Total Fat10 g
Total Carb33 g
Protein48 g
Haga cliq para ver la receta y instrucciones en español.

/ Red-Eye Chocolate and Peanut Butter Protein Parfait with Blueberries and Dark Chocolate Chips

This parfait packs a punch; and not just because it's made with Gaspari Nutrition ISOFusion. The shot of coffee gives you the jolt you need to jumpstart your day.

  • 1 scoop Gaspari ISOFusion protein powder
  • 1 tbsp Nescafe instant coffee
  • 1 tbsp cocoa powder
  • 1 cup Fage 0% non-fat Greek yogurt
  • 2 tbsp powdered peanut butter
  • 1/3 cup organic granola
  • Fresh blueberries
  • 1 tbsp dark chocolate chips
  1. Add granola to a jar, glass, cup or bowl.
  2. Add 1/3 cup yogurt on top of the granola.
  3. Mix 1/3 cup yogurt with powdered peanut butter. Add to the jar.
  4. Mix 1/3 cup yogurt with protein powder, coffee, and cocoa powder. Add to the jar.
  5. Top parfait with granola, 1 tbsp of chocolate chips, and blueberries.

Nutrition Facts
Amount per serving
Calories 435
Total Fat9 g
Total Carb34 g
Protein55 g
Haga cliq para ver la receta y instrucciones en español.

/ Protein French Toast with Sautéed Apples

There are just some foods that nearly every gym rat or gym bunny loves. French toast is one of them. Carb it up for a long day or a monster leg workout.
Check out this quick YouTube video on how to prepare. Captions are in English and Spanish.

  • 2-3 slices Food for Life Genesis bread (or Ezekiel or le grain bread)
  • 1 scoop Dymatize ISO 100 French vanilla protein
  • 1/4 cup Almond milk
  • 1 egg
  • 1 egg white
  • Cinnamon
  • 1/4 golden apple, sliced
  • 1 tsp coconut oil
  • Cinnamon
  1. In a bowl, mix eggs, almond milk, cinnamon, and protein.
  2. Soak each piece of bread in the mixture until it is all used.
  3. Lightly spray a pan or skillet with olive oil or coconut oil and heat pan. Cook each piece of bread until each side has browned.
  4. Top toast with your favorite syrup, sugar-free syrup, or honey.
Optional Apples
  1. Sauté slices in coconut oil and cinnamon.
  2. Eat with French toast.

Nutrition Facts
Without sautéed apples
Amount per serving
Calories 445
Total Fat12 g
Total Carb44 g
Protein37 g
Haga cliq para ver la receta y instrucciones en español.

/ Anabolic Muscle Bowl

You want to start the day building muscle? This breakfast will get you there. I dare you to try this and not feel your "muscles feeding"—certified muscle food and energy.

  • 6 egg whites
  • 1/2 cup instant oatmeal, cooked
  • 1/2 banana
  • 1/8 cup walnuts
  • 1/4 cup raspberries
  • Cinnamon
  • Stevia or raw organic honey
  1. Cook egg whites in a skillet on low heat.
  2. If you want to cook your banana, spray another skillet with coconut oil or virgin olive oil and set on low-medium heat. Chop half of the banana into pieces and add to the skillet. Use a spatula and be careful not to let the banana pieces stick to the skillet.
  3. Combine oatmeal and egg whites in a bowl and mix.
  4. Add cinnamon and Stevia (or raw honey) and mix.
  5. Top with banana, raspberries, and walnuts.
 Anabolic Muscle Bowl PDF (166 KB)

Nutrition Facts
Amount per serving
Calories 447
Total Fat16 g
Total Carb48 g
Protein31 g
Haga cliq para ver la receta y instrucciones en español.

/ Dark Chocolate Gluten-free Protein Waffles

These pancakes are powered by Gaspari Nutrition MyoFusion. The "rite of passage" for any FMC/ FWC is making protein waffles and pancakes. And these waffles prove that feeding muscles is pretty delicious!

  • 1 scoop Gaspari Nutrition MyoFusion chocolate protein
  • 1 egg
  • 1 egg white
  • 1/4 cup sorghum flour
  • 1/8 cup almond flour
  • 1/3 cup almond milk
  • 1 packet Stevia (or cane sugar)
  • 1 tbsp dark chocolate Hershey's baking powder
  1. In a bowl, mix protein powder, sorghum flour, almond flour, cocoa powder, Stevia or sugar.
  2. Add eggs and almond milk and mix or blend.
  3. Spray waffle iron with coconut or olive oil.
  4. Pour batter onto the waffle iron and cook.
  5. When waffles are done, drizzle with fruit, your favorite sugar-free syrup, or both.

Nutrition Facts
Without toppings
Amount per serving
Calories 467
Total Fat16 g
Total Carb40 g
Protein43 g
Haga cliq para ver la receta y instrucciones en español.
Want more meal ideas? Join the FitMenCook & FitWomenCook movement today and share your dieting tricks and tips! You can find me on:

Thursday, May 30, 2013

Gamma May Clearance Sale


You spend, you receive!! Check out the chart below to see all the free stuff you will get when making a purchase on - And that's not all!! Every hour today we will be choosing one person who tweets their confirmation number to @GammaLabs Twitter, to win some MORE free stuff!

Eye Safety with Gian Villante

Tuesday, May 28, 2013

Loco for Coco

It's no wonder more and more fit-minded people are using coconut oil, flakes, and flour in their recipes—the fruit has endless benefits! Some people might skip it because of the high fat (and saturated fat, to boot) content. For the active person, the fat and fiber from coconut works in many beneficial ways.
Incorporating coconut in our diets can help boost metabolism and thyroid function while increasing energy, endurance, and digestion. I love to add coconut to my recipes. Check out these shakes, treats, and bars below for great ideas on how to go loco for coco!

/ Coconut Greens Shake

This refreshing take on a greens shake has a velvety-smooth consistency thanks to the coconut oil. It's great for a pre- or post-workout meal!
  1. Place all ingredients except for coconut flakes in a blender and blend until smooth.
  2. Pour into glass and top with coconut flakes.
Nutrition Facts
Serving Size Recipe makes 1 serving
Amount per serving
Calories 295
Total Fat17g
Total Carbs11g
 Coconut Greens Shake PDF (12.7 KB)

/ Coconut Chocolate Clusters

One of my favorite flavor combos is chocolate and almond butter! Add coconut and some oats and you have a well balanced snack on the go.
  1. Combine all ingredients in a bowl and mix well.
  2. Drop spoonfuls on baking sheet with parchment paper and place in freezer for 30 minutes.
Nutrition Facts
Serving Size Recipe Serves 2
Amount per serving
Calories 354
Total Fat26g
Total Carbs15.5g

/ Coconut Peanut Butter Protein Cake

Protein mug cake anyone? Yes please! Try this decadent, creamy concoction and you'll forget you're on a diet. It's a treat without the guilt and is great for a bedtime snack!
  • 1 scoop Vanilla Casein or Blend
  • 1 tbsp Coconut Flour
  • Egg
  • 1 tbsp Coconut Flakes
  • 1 tsp Coconut Extract
  • 1 tsp Baking Powder
  • 1 tbsp Almond Butter
  • 1 tsp Coconut Flakes
  1. Spray the inside of a mug with non-stick cooking spray.
  2. Add protein, flour, egg, 1 tbsp coconut flakes, and extract to mug and mix well.
  3. Microwave for 75 seconds.
  4. Top cake with almond butter and coconut flakes!
Nutrition Facts
Serving Size Recipe serves 1
Amount per serving
Calories 375
Total Fat19g
Total Carbs19g

/ Coconut-Oat Bars

Before I travel, I like to prep this meal. It's perfect for packing and it's easy when your mornings are busy and hectic. The coconut adds great flavor and fiber to the usual homemade protein bar!
  • 1/2 cup Oats
  • 1/2 cup Liquid Egg Whites
  • 1/2 scoop Vanilla Protein
  • 2 tbsp reduced fat unsweetened Coconut Flakes
  • 1/2 tsp Coconut Extract
  • Cinnamon and Stevia to taste
  • Splash of unsweetened Coconut Milk
  1. Preheat oven to 375 degrees.
  2. Spray 8x8 pan with non-stick spray.
  3. Blend all ingredients in a blender and pour into pan.
  4. Bake for 15 minutes.
  5. Cut into squares.
Nutrition Facts
Serving Size Recipe Serves 2
Amount per serving
Calories 116
Total Fat3g
Total Carbs21g
 Coconut-Oat Bars PDF (120 KB)