World Vegan Day ­čî╝

Today is World Vegan Day, an annual event celebrated by Vegans all over the world.┬áThe event was established in 1994 by Louise Wallis, then Chair of The Vegan Society in the United Kingdom, to commemorate the 50th anniversary of the founding of the organisation and the coining of the terms “vegan” and “veganism”.


In the beginning, The Muscle Bakery wasn’t a reaction to any culinary changes but more of a personal development in the way I saw food. However, as my clientele developed and my skills improved, the demand began evolving and I was catering to the needs of my customers as well as developing my own cooking/ baking style.

The request for Vegan food has grown incredibly over the past few years, and even more so in the last year. When I began, my Vegan customers were a very select amount. But now it seems to be the other way around which is actually surreal to see; the way our culinary culture has changed.

With the growth of knowledge, we are all becoming more conscious of the world around us and it’s up to us to change that. So in contrast to when we began, we have developed with these changes, becoming an exclusively veggie friendly bakery.

We have also completely removed plastic bags and looking into veggie friendly packaging and labels.

We also offer a discount to all customers when they return their plastic containers or bring their own bags.


Everyone’s little efforts, make a big difference.


DID YOU KNOW:


A person showering for 2 months uses up the same amount of water that it takes to produce enough livestock for one beef burger.

Broccoli has a higher protein content per calorie than beef.

Every minute, 7 million pounds of excrement are produced by animals raised for food in the US.

Plastic is the only existing material that CANNOT break down naturally.

There is officially so much plastic in the world that any fish we eat, by default also contains plastic.

If every human skipped just ONE meal of chicken per week, environmental effects would be like removing 500,000 cars off the road.

82% of starving children live in countries where food is grown to feed animals in the west.

Brad Pitt, Beyonc├ę, Ellen Degeneres, Liam Hemsworth, Alicia Silverstone, Jennifer Lopez, Pamela Anderson, Alec Baldwin and Bill Clinton are vegans.


To celebrate this day, we have put together a collection of our best Vegan recipes to inspire you guys; to show that eating Vegan (& veggie) is also super fun and tasty (and not just about eating leaves and carrot sticks).


VANILLA WAFFLES

Vanilla Pancakes


Say yes to waffles with this tasty vanilla flavour waffle, topped with soy yoghurt, cookies, fresh berries and zero syrup.


BLUEBERRY SLICES


Imagine if you married up a cookie, a scone and a cake… this is what our Blueberry Slices are like.


COFFEE COCONUT TRUFFLES


Coffee and coconut? imma go and say yes my friends. Soft truffle centre made w/ coconut flour, infused with instant coffee and coated in luxurious dark chocolate.


CHOC BROWNIES


Fudgey brownies to brighten the day. Using Soy yogurt as a secret ingredient, a recipe to make over and over again.


CHEESY NACHOS


Cheesy nachos without the cheese? C’est pas posible. Thanks to the use of nutritional yeast, make any tortilla your b**tch and make them into badass nachos.


FLAPJACKS


Flapjacks are usually laden with butter, not these tho. With added peanut butter… theres nothing to not love!


GOJI HOB NOBS

Goji Hob Nobs


Hob Nobs minus the gluten and the buttah + added health from the goji berries. Give them a whirl.


PROTEIN PANCAKES

protein pancakes


These pancakes are so tasty, it fooled all our non-vegan friends.


BBQ TOFU

bbq tofu


The easiest way to make tasty tofu, using bbq sauce and not much else! Pair it up in a salad or a spud for maximum taste bud party.


TOFU NUGGETS


Chicken nuggets is so last year, try these tofu nuggets instead.


VEGAN BANANA BREAD

vegan banana bread


Would you believe us if we said a can of pop can replace an egg? This recipe shows you how.


BASIC VEGAN PANCAKES


The simplest and tastiest pancakes you’re ever gonna make! A firm favourite amongst our followers.


We hope these recipes inspire you and remember: even if you swap ONE meal a day to a Vegan meal… you ARE making a difference.


Join us with your feedback #WorldVeganDay \ @themusclebakery \ @themusclebaker


For 20% off Bulkpowders use code: MUSCLEBAKERY20
For 5% off iHerb use code: JCB887


HAPPY VEGAN DAY ­čî▒

Treat or Treat? ­čĹ╗

We made a post last year about Halloween, so this year we are gonna skip all that mumbo jumbo and head straight to the treats… no tricks. Its the best part of this holiday anyway, right?


Showcasing our favourite Halloween-ey treats that we’ve rustled up to date:


SPIDERWEB SMOOTHIE BOWL


Get in the Halloween mood with this easy to make smoothie bowl, decorated with yoghurt spiderweb!


FRANKENSTEIN PROTEIN POPS


These Frankenstein Pops are a firm favourite with the kiddos! Laced with peanut butter, decorated with chocolate and coloured in green… fun to make… and EAT!


VEGAN WITCH FINGERS


These Witch Fingers are made with all the healthiest ingredients, but full of all the scare!


FRANKENWEENY CUPCAKES


Try these Frankenweeny cupcakes…The cutest Halloween cupcakes you ever did see.


PROTEIN WORMS


Snack on these protein worms today. Lucky for you they are choc orange flavour!


WORMY MATCHA CAKE


Dont be spooked out by this Matcha cake, what you see ain’t really worms… but walnuts!


HOPE YOU ENJOYED OUR HALLOWEEN THEME RECIPES!


DonÔÇÖt forget to tag us if you try any of these recipes, you can find us on all social media outlets @themusclebakery/ @themusclebaker


For 20% off Bulkpowders use code: MUSCLEBAKERY20
For 5% off iHerb use code: JCB887


HAPPY (HALLOWEENY) BAKING!

Everyday, should be Pancake Day.

Pancake day is the equivalent of Valentine’s Day for us food fiends, a day where you are OFFICIALLY allowed to eat pancakes pretty much all day (not that we wouldn’t anyway).

Now, what is a pancake?

Quite simply, it’s a cake that you cook in a pan. What makes it so awesome? … IT’S A CAKE YOU COOK IN A PAN. DUH.

We trawled the internet to see what it had to say about pancakes and found this:

PANCAKE / Something you eat for breakfast. I had pancakes this morning.

However, not to be confused with:

PANCAKES / A life changing miracle of fluffy happiness man. So i had some pancakes today, it was so great, i gave my pants to a hobo.

 

Anyway, to celebrate such a phenomenal day we scoured our recipe archives and dug out our tastiest pancake creations AND made a new recipe (scroll to end for that one):


Vegan Pancakes

Vegan Pancakes_main

The pancakes are everything you want pancakes to be; soft, scrumptious, moist, tasty and filling. Top it with rich Vanilla Agave nectar and you have an absolute winner! Perfect for Vegans and Non-Vegans alike.


Easy Lemon Pancakes

Lemon Pancakes

This is our basic staple protein pancake recipe, easy to make with only a few key ingredients. No culinary skills required.


Spinach & Blueberry Pancakes

SpinachPancakes

Looking for something a little more adventurous? Try these Spinach pancakes topped with blueberries! Don’t be put off by their green colour, they are super delicious and extra nutritious. Eating pancakes and getting your greens in at the same time, whats not to love?


Simple Pancakes with Choc Sauce (Dairy-Free)

Simple Pancakes MAIN

Anyone looking for a Dairy-Free pancake option, look no further. These delicious pancakes with a rich choc sauce topping will hit the spot! (Sharing will be the only problem).


Chocolate Pancakes (Low-Carb)

LowCarbPancakes

Similar to our basic protein pancake recipe, except using ground almonds instead of oats making them perfect for those on lower carb diets. Have them simple or topped with your fave sauces or nut butters.


Protein Waffles (i.e. pancakes with abs)

Waffles Header

What happens when your pancakes go to the gym? They become waffles. (Just like these damn fine Strawberry Vanilla Waffles.)


Banoffee Pancakes

banoffeepancakes

Pancakes, Banana and Toffee rolled into one epic stack of pancake porn with a whopping protein content of almost 50g. *Gym buffs rejoice*


Cookie Protein Waffles (more pancakes with abs)

waffleoreo

These pancakes also went to the gym┬áto get its pump on, and met┬ásexy oreo there… and well… Oreo Cookie Protein Waffle was born…


Pancake Cake

PancakeCake

PANCAKE CAKE!!! Layers of chocolate pancake, with protein frosting with more protein frosting and then a protein choc drizzle. 50g protein per slice of 4… WADDUP!


AND OUR LATEST RECIPE:


Vegan Spinach & Banana Pancakes

Ingredients:
Handful Spinach Leaves
1 Cup Ground Oats
1 Banana
1.5 Cup Milk of Choice
1 Scoop Soy Protein Isolate (or sub with preferred protein powder)
1 Tbsp Maple Zero Syrup (or agave/ honey)
1 Tbsp Chia Seeds
1 Tbsp Water
1 Tsp Baking Powder

Method:
Add all the ingredients into a high speed blender ( we used a Nutri Bullet)  and set aside for about 5 minutes. You need to let it set so that the chia seeds get to work and soak up some of the moisture.

Note: If you like your pancakes thick and chunky, the recipe as above will make them like that, however if you prefer thinner ones, just add more water or milk.

Prepare a non-stick pan with a dab of coconut oil or coconut oil spray (We used the latter) and turn hob heat onto medium, which is approximately 4 (of 6) on ours.

Start by pouring a spoonful of batter with a tablespoon and cook for several minutes. Then, flip over gently using a spatula and let cook for another several minutes.

Then, drizzle your favourite sauce, fruit or even nut butter and enjoy these delicately moist and delicious pancakes!

Yields 2 servings.

Nutritional Info (per serving of two):

411 Cals | 8.3F | 61.4C | 22.6P

 


Or you could even go for the easy option and buy yourself some Protein Pancake Mix! Our favourite flavour is the Maple!


Note: Please make sure your pan is non-stick or else you are going to have a BAD TIME making pancakes! Read our How: To Pancakes for more help!

Hope this post gives you all some pancake inspo.

Don’t forget to tag us in your creations, you can find us on all social media platforms @themusclebakery.

Lots of love & Pancakes
The Muscle Baker <3

 

 

 

Banana Bread: Two Ways (Protein & Vegan)

Banana bread is possibly the easiest and most re-created recipe amongst the foodie realms and no surprise why, it’s flipping delicious! The nan used to make a walnut one when we were little ohhhh did we┬álove it!┬á


Some food historians believe banana bread was a byproduct of the Great Depression as resourceful housewives did not wish to throw away overripe bananas (as they were still a costly item to purchase), others believe the modern banana bread was developed in corporate kitchens to promote flour and baking soda products.


These recipes came about after finding a printed banana bread recipe from what used to be our first blog and one of the first recipes we ever created all those many moons ago. We decided to give it a go again with a few tweaks and making two versions: Protein version and a Vegan version.

PROTEIN BANANA BREAD


Author: The Muscle Bakery.
Banana bread recipe that you can whip up in no time! Simple, delightful and tasty!

Ingredients

    3 Cups (Gluten-Free) Ground Rolled Oats
    0.5 Cup Granulated Sweetener of choice
    1 Cup Low-Fat Greek Yoghurt or Fromage Frais*
    1 Scoop Banana Whey (or any flavour you prefer)
    2 Mashed Bananas
    1 Tsp Vanilla Extract
    5 Egg Whites
    1 Tsp Baking Powder
    1 Tsp Baking Soda
    1 Tsp Cider Vinegar
  • If you don’t have this, substitute with applesauce.
  • You will also need a metal loaf pan, not the silicone one.

Directions

  1. Preheat oven to 170 Degrees C.
  2. In a bowl mix together all your dry ingredients until combined. Then, fold in your wet ingredients until you get a thick batter.
  3. Prepare a greaseproof baking sheet in your loaf pan then pour mix into it.
  4. Bake for 30-40mins (until knife comes out clean when piercing it).
  5. Leave to cool completely before slicing.
  6. Then slice up and enjoy solo or with your fave nut butter!

Nutritional Info (per slice):109 Cals | 1.6F | 19C | 6.5P

Free from Gluten, Wheat & Sugar


For the Vegan variation, we decided to use a Coke Zero to replace the egg. Yes. You heard that right!

After delivering a Vegan cakey to a customer, he mentioned that he had tried making a cake with his daughter using a Betty Crocker mix and a Diet Coke and it worked! This clearly got us SOOOO curious and the culinary creative juices started flowing! We had read somewhere before that sparkling water could be used but never really thought much about it until he mentioned it so without further ado we jumped right in and used the above recipe to experiment with.

As with all of our recipes, we prefer trying and failing before having to call on our buddy google for help and that is exactly what we did with this one and absolutely winged it. The experiment paid off! It made the most delightful banana cake, id even go as far as to say that it was better than the original creation!

(Thanks for that Mr Williams).

Heres the recipe:

VEGAN BANANA BREAD


Author: The Muscle Bakery.
Banana bread made with Coke Zero?!! YUP! So damn delicious, like a cross between bread and pudding… exactly like nan used to make (made vegan)!

Ingredients

    3 Cups (Gluten-Free) Ground Rolled Oats
    0.5 Cup Granulated Sweetener of choice
    1 Tbsp Xanthan
    1 Cup Soya/ Coconut Yoghurt*
    1 Scoop Pea Protein Isolate**
    2 Mashed Bananas
    1 Tsp Vanilla Extract
    1 Tbsp Agave Nectar (add more if you prefer a little sweeter)
    1 Coke Zero/ Diet Coke Can (330ml)
    1 Tbsp Cinnamon (optional)
    1 Tsp Baking Powder
    1 Tsp Baking Soda
    1 Tsp Cider Vinegar
  • If you don’t have this, substitute with applesauce.
  • If you want to omit this or don’t have this ingredient, try adding a little bit more flour instead.
  • You will also need a metal loaf pan, not the silicone one.


Directions

  1. Preheat oven to 170 Degrees C.
  2. In a bowl mix together all your dry ingredients until combined. Then, fold in your wet ingredients until you get a thick batter.
  3. Prepare a greaseproof baking sheet in your loaf pan then pour mix into it.
  4. Bake for 30-40mins (until knife comes out clean when piercing it).
  5. Leave to cool completely before slicing.
  6. Then slice up and enjoy solo or with your fave nut butter!

Nutritional Info (per slice): 112 Cals | 1.8F | 25.1C | 5P

Free from Gluten, Wheat, Sugar, Dairy, & Egg.


As you can see the recipes are extremely similar, in fact they are almost identical except for the eggs part.

You can try the Protein version without eggs and use coke instead, but we have not yet tried that yet as we still have all the above slices of banana bread to get through! ­čśŤ

If you do, let us know how it goes!


Don’t forget to tag us if you try any of these recipes, you can find us on all social media outlets @themusclebakery

For 15% discount on Bulkpowders use code: MUSCLEBAKERY15


HAPPY (BANANA BREAD) BAKING!

<3

The day of LOVE (and food)

Food is the ingredient that binds us together

Nowadays, Valentines Day is a far cry from what it used to be and has evolved into┬áa somewhat different celebration. It is a day of proving your love to someone… Whether it be to your partner or someone you admire,┬álavishing them with gifts such as cards, chocolates, romantic meals and so on.

In the UK alone, it is estimated that ┬ú1.3 billion is spent every year on Valentine’s, with an estimated 25 million cards being sent. (WOAH!)

In Spain, Valentines Day is known as *add spanish accent* Dia de San Valentin… (sounds romantic).

DID YOU KNOW

Valentines Day started out as a celebration for Saint Valentine, a priest from Rome who was martyred in AD496. However, the celebrations have┬áno romantic connotations and prior to the 14th century there is no link between the saint and romantic love. It is not until Chaucer wrote ‘Parliament of Foules’ that Valentines Day became associated with love.

To us however, Valentine’s Day is also the day where we get to dust off all┬áour heart shaped baking molds, fine red linen, cute ribbons and play around with our culinary┬ácreativity… in the name of love of course.

So, here is a few of our creations that we have made over the years in celebration of this day, the perfect little treats that you can impress your loved ones with:

 

HEART PROTEIN BARS

Heart Protein Bar Header

These will no doubt impress the favourite human in your life, a little bit naughty and a whole lot of nice… the perfect treat for Valentines.

BANOFFEE CRUMBLE (Dairy-Free)

BanoffeeCrumble

A combination of almond butter, banana and beef protein make this a decadent treat, perfect to indulge after a romantic dinner.

DOUBLE CHOC COOKIES (Dairy-Free)

ChocCookies

Chocolate is pretty much Valentine’s middle name, it comes with the package. So whip these Double chocolate cookies, and proceed to eat all of them with the important one in your life… what are healthy cookies for right?

PROTEIN HEARTS

ProteinHearts

Cute miniature hearts with raspberry pieces and made with fruit powder, who said eating healthy wasn’t fun?

HEALTHY PROTEIN MAGNUMS

Magnums

Ice-cream is great any time of the year, but at least you get to share it with someone special today… (or not.)

RASPBERRY PROTEIN HEARTS (OR BUMS)

Protein-Hearts-01

Who needs pick and mix when you can have these super cute high protein jelly sweeties! Made high in fiber thanks to Vita fiber powder and in a super deliciously raspberry flavour!

VEGAN BLUEBERRY SLICES

VeganSlices

Knock up this simple recipe in no time with a few simple ingredients, Vegan or not… you’ll love it anyway!

CHOCOLATE PROTEIN HEARTS

Protein-Choc-Hearts-01

As we mentioned earlier chocolate goes hand in hand with Valentine’s, multiply it by hearts + The Muscle Bakery… and we get Chocolate Protein Hearts. Macro-friendly, delicious and easy to make! *thumbs up* Recipe going live tonite on GYMversus.

PISTACHIO CHEESECAKE

PistachioCheesecake

Cheesecake made with a rich pistachio butter base, high protein yoghurt based filling and topped with Raspberry coulis, so good… you’ll be up for seconds… and thirds… and…

 

WafflePop_MAIN

Waffles, on a stick, coated with chocolate and topped with chopped oreos…. if that isn’t love, I don’t know what is…

Don’t fancy sweet recipes, why not try these savoury ones:

LOW CARB SPAG BOL

SpagBol

Low-Carb spaghetti bolognese made with a delicious tomato sauce and low-calorie noodles, perfect for anyone who in prep mode but also wants to enjoy some good food with their loved one.

TOAD IN THE HOLE (Dairy-Free & Vegetarian)

ToadInHole

Admittedly, Toad-in-the-hole is hardly a romantic meal, but trust us… it tastes REALLYYYY good! (plus┬áyou can see the red linen in the image so it counts as a Valentine meal). Made with Sorghum flour, almond milk and egg whites… a simple recipe, which is easily adaptable and perfect all year round.

 

Hope you enjoyed these recipes and remember unless otherwise stated, all of our recipes are Gluten & Wheat-Free! Check out our recipe index for a selection of all our recipes across our site and our sponsors.

 

We love seeing your creations, so don’t forget to show us!

We are on all social media platforms @themusclebakery and now you can find us on Snapchat too!

 

Love & treats

The Muscle Baker <3

 

Happy Day of PANCAKES! *foodies rejoice*

Pancake day is the equivalent of Valentine’s Day for us food fiends, a day where you are OFFICIALLY allowed to eat pancakes pretty much all day (not that we wouldn’t anyway).

Now, what is a pancake?

Quite simply, it’s a cake that you cook in a pan. What makes it so awesome? … IT’S A CAKE YOU COOK IN A PAN. DUH.

We trawled the internet to see what it had to say about pancakes and found this:

PANCAKE / Something you eat for breakfast. I had pancakes this morning.

However, not to be confused with:

PANCAKES / A life changing miracle of fluffy happiness man. So i had some pancakes today, it was so great, i gave my pants to a hobo.

 

Anyway, to celebrate such a phenomenal day we scoured our recipe archives and dug out our tastiest pancake creations:

1. Vegan Pancakes

Vegan Pancakes_main

The pancakes are everything you want pancakes to be; soft, scrumptious, moist, tasty and filling. Top it with rich Vanilla Agave nectar and you have an absolute winner! Perfect for Vegans and Non-Vegans alike.

2. Easy Lemon Pancakes

Lemon Pancakes

This is our basic staple protein pancake recipe, easy to make with only a few key ingredients. No culinary skills required.

3. Spinach & Blueberry Pancakes

SpinachPancakes

Looking for something a little more adventurous? Try these Spinach pancakes topped with blueberries! Don’t be put off by their green colour, they are super delicious and extra nutritious. Eating pancakes and getting your greens in at the same time, whats not to love?

4. Simple Pancakes with Choc Sauce (Dairy-Free)

Simple Pancakes MAIN

Anyone looking for a Dairy-Free pancake option, look no further. These delicious pancakes with a rich choc sauce topping will hit the spot! (Sharing will be the only problem).

5. Chocolate Pancakes (Low-Carb)

LowCarbPancakes

Similar to our basic protein pancake recipe, except using ground almonds instead of oats making them perfect for those on lower carb diets. Have them simple or topped with your fave sauces or nut butters.

6. Protein Waffles (i.e. pancakes with abs)

Waffles Header

What happens when your pancakes go to the gym? They become waffles. (Just like these damn fine Strawberry Vanilla Waffles.)

7. Banoffee Pancakes

banoffeepancakes

Pancakes, Banana and Toffee rolled into one epic stack of pancake porn with a whopping protein content of almost 50g. *Gym buffs rejoice*

8. Cookie Protein Waffles (more pancakes with abs)

waffleoreo

These pancakes also went to the gym┬áto get its pump on, and met┬ásexy oreo there… and well… Oreo Cookie Protein Waffle was born…

9. Pancake Cake

PancakeCake

And last but not least is the most epic of them all…. PANCAKE CAKE. Layers of chocolate pancake, with protein frosting with more protein frosting and then a protein choc drizzle. 50g protein per slice of 4… WADDUP!

 

OR you could give these guest recipes a try:

Vegan Pancakes with peanut butter and topped with Reeses Mini Cups by @burtonsbakes

burtonspancakes

Savoury Sweetcorn Protein Pancakes by @the_beltsander

beltsander

Or you could even go for the easy option and buy yourself some Protein Pancake Mix! Our favourite flavour is the Maple!

 

Note: Please make sure your pan is non-stick or else you are going to have a BAD TIME making pancakes!

Hope this post gives you all some pancake inspo.

Don’t forget to tag us in your creations, you can find us on all social media platforms @themusclebakery.

We are now on Snapchat too! Add us! ­čśŤ

 

Lots of love & Pancakes
The Muscle Baker <3

 

 

 

For the love of Peanut Butter!

We heard along the grapevine (aka social media) that it was National Peanut Butter Day yesterday which we completely missed! HOW DID NO ONE TELL US?! *insert sad faces here*┬áBut, even if it IS a day (fashionably) late… we owe it to Peanut Butter to re-live our bestest nutty recipe moments.

Here are our Top 10 bestest┬ácreations with the nut butter itself…

1. VEGAN MANTECADOS (PB Cookies)

VeganMantecado_main

These are a re-creation of a popular local recipe, traditional to Southern Spain. Its traditional counterpart is laden with butter and sugar, but these… not at all! See for yourself.

Free from Gluten, Wheat, Dairy, Egg, Refined Sugar & Vegan-Friendly.

2. PEANUT BUTTER ICE-CREAM

Pb Ice cream_main

PEANUT BUTTER…┬áICE-CREAM…┬áDo we really need to add any more words? Don’t think so. Go feast your eyes on this recipe.

Free from Gluten, Wheat, Egg & Refined Sugars.

3. MUD PIE BALLS

mud pie balls_main

Using one of Hognuts signature nut butters, these simple protein balls are quick to knock up (and eat). You have been warned.

Free from Wheat, Egg & Sugar.

4. SUPERSIZED DONUT

Choc Donut_main

Whats better than a donut? A super-sized one… Topped with nut butter. Go on…

Free from Gluten, Wheat, Egg & Refined Sugars.

5. PEANUT BUTTER FUDGE (Low-Carb)

PB Fudge_main

Proving to be one of the most popular recipes to date, this easy to make fudge is super tasty and easily adaptable to suit your favourite tastes. Time to get creative!

Free from Gluten, Wheat, Egg & Refined Sugars.

6. CHICKEN SATAY

Chicken Satay Header

No actual peanut butter is used in this recipe, but instead it’s far more macro-friendly sibling… peanut flour! A great recipe which is a staple in our weekly meal prep. Not only does it taste great, but has awesome macros to match. No doubt you’ll love it.

Free from Gluten, Wheat, Dairy & Egg.

7. CREAMY BBQ CHICKEN

Creamy Chicken_main

Using Bulkpowders high protein Smoky BBQ Nuts About Whey to make the most delectable creamy sauce. Use on chicken, meat or even veggies! Whatever tickles your fancy.

Free from Gluten, Wheat & Egg.

8. BBQ BEEF BURGERS

PB Burger_main

Burgers containing nut butter? YEP! Try it, they won’t disappoint!

Free from Gluten & Wheat.

9. PEANUT BUTTER CHIA BARS

PB Choc Protein Bars_main

Soft peanut butter filling with a luxurious Dark Chocolate coat and chia seeds sprinkles, perfect protein bar treat. Perfect to prep in advance… or eat all at once. Your call.

Free from Gluten, Wheat, Egg & Refined Sugars.

10. SWEET PB CHOC PIZZA

choc pb pizza_main

Last but not least, sweet protein pizza… topped with delicious chocolatey peanut buttery goodness. All the words we like to hear…

Free from Gluten & Wheat.

 

Too lazy too knock up recipes? Cannot find the time to make your own treats? Or would rather buy some delicious home-made peanut butter goodness? Why not try some of our bars? Sold exclusively at these local outlets. 

PB Chia Bars Nuttylicious 250x250

This is┬áour selection for the PB lovers… but there is a whole lot more, whatever your preference is.

Don’t forget to tag us, we love to see all of your creations.

Catch us on all social media platforms @themusclebakery

 

Lots of love and treats,

The Muscle Baker <3

BCAA’s, what are they and do you need them?

Very often I get asked questions related to supplements, in this case it was… ‘What are BCAA’s?’┬á

Admittedly, it caught us by surprise and although I knew the answer I didn’t really know how to explain myself, so, for a more thorough answer, we sought the advice of GYMversus creator and online coaching genius, Thomas Hartnett.

thomas_banner

What are BCAAs?
Amino acids are the building blocks of protein of which, nine are considered essential. Essential amino acids cannot be manufactured within our bodies and as such, must come from food.

Of the essential amino acids, three account for as much as 33% of our muscle tissue ÔÇô leucine, isoleucine, and valine. They can be found in many whole food protein sources, such as eggs, meat/poultry, nuts and legumes, whilst also as a supplement in either powder or table form.

What is their role?
BCAA’s have been found to increase immune system support, protect against muscle atrophy, increase absorption of protein, speed up recovery during training and decrease mental fatigue. A longer-term deficiency in any one of these three will attribute to muscle loss and unlike other amino acids, BCAA’s are metabolised within muscle tissue and not the liver.

So how does the above translate? The acute stress of training ÔÇô increased cortisol and muscle breakdown ÔÇô can be effectively combatted with the use of BCAAs. Further to that, they will help drive muscle repair, reducing DOMS and giving us the opportunity to train more frequently ÔÇô speeding up your progress toward goal attainment.

Are BCAAs important?
BCAA’s can help prevent protein breakdown and muscle loss, which is significantly more important to those who are in pre-contest diets. During these times of low caloric intake, the use of BCAAs is strongly recommended because there is a greater risk of muscle loss due to a decrease in the rate of protein synthesis and an increase of proteolysis, which is the hydrolytic breakdown of proteins into simpler, soluble substances such as peptides and amino acids, as occurs during digestion.

When to take BCAAs?

BCAAs are free-form and competition for uptake in your G.I. tract can inhibit their effectiveness and digestion if taken with other foods or on a full stomach. So we recommend you take around or during your workout (such as with pre-workout drinks). If you are training fasted in the morning, they can be a great addition to protecting muscle breakdown from low glycogen during a low-carb phase of competition prep.

How much do I need to take?
Take one serving as recommended by the supplement guidelines for the product you are using

Who can take BCAAs?
BCAA’s are suitable for everyone including Vegans. In fact BCAAs are an excellent form of amino acids for those with a Vegan diet struggle to source complete proteins from food or Vegan proteins.

What should I look out for when buying?

  • Ratio of Leucine (e.g. 2:1:1)
  • Flavour
  • Added Ingredients
  • Reliable Brands

Recommended Products:

Bulkpowders BCAAs – Cola Flavour

Scivation Xtend

Gaspari Aminolast

 

Top BCAA recipes:

BCAA SLUSHIE by The Beltsander

bcaaslushie_banner

Most undedicated swoldiers grab a few beers when having a barbecue but if you want to save your gains, make a BCAA Slushie instead.

BCAA GUMMIES by The Muscle Baker

BCAA Cola Gummies

Guilt-Free Cola sweeties which are good for you? Move over Haribo, WE GOT THIS!

BCAA Squares by If The Sneaker Fits

BCAASquare_Headers

Easy Gello Squares as shown to us by If The Sneaker Fits, simple and easy recipe. No mind blowing kitchen skills required!

RASPBERRY LEMON MOJITO by The Muscle Baker

BCAA Mojito

Bring Club Tropicana to your very own home with this delicious Vegan Friendly (alcohol-free) Mojito!

 

 

Special thanks to Thomas Hartnett (@shakeofdoom).

For more info on tailored online coaching packages and e-books, visit gymversus.com

 

Any question we missed out? Comment below and we’ll be happy to answer.

Lots of love,

The Muscle Baker <3

 

References:
– Bodybuilding.com
– Breakingmuscle.com
– Gymversus.com
– enkiVillage.com