Welcome to my first of what will hopefully be many nutrition based articles! If you’d rather watch instead of read, you can by clicking here:
If you’re reading this then chances are you’re looking for extra size and strength. There’s also a chance that some of you might not be taking in enough calories in the day for that to happen. In order to be able to train in a manner so efficient that you can increase your strength you must be in a caloric surplus. In simply terms, a caloric surplus, is when eating more calories than you burn. A good example given by StraightHealth.com, is if you’ve eaten 3,000 calories and burned 2,500 calories, then you created a surplus or excess of an extra 500. And depending on your lifestyle those extra 500 calories will either be used as energy to build more muscle or it’ll simply be stored as fat. The link to the article can be found below.
But there’s an issue for those of us who work the kind of jobs where it may be impossible to eat small meals every few hours. If you’re like me an you work in the education system, there’s no time to eat in a way that’s taught to us by just about everyone and everything in the fitness industry. For me personally, I literally have a good five hour gap between the start of my work day and my lunch break; and if I don’t take enough calories I will get hungry before the third hour. And yes, in my line of work, this makes it very difficult to function in such a high stress environment.
So here’s a recipe I began using at the start of the school year this past September. I found it over the summer while doing research for my Doug Young piece. The following ingredients have more than enough calories, protein, carbs and fat to help get you through a good portion of your day:
- 1 cup of oatmeal
- 1 scoop of chocolate protein powder of your choice
- 1 tablespoon of coconut oil
- 1 large banana
- 1 tablespoon of natural peanut butter
- 1 heaping spoonful of nonfat Greek yogurt
- 1 cup of blueberries
- 1 tablespoon of unsweetened cocoa powder (optional)
Note: If you don’t have or want to use chocolate protein powder, you can use vanilla protein powder and add a little raw honey into your shake for a deceptively sweet taste.
Poor the oatmeal into the blender and blend separately before adding any other ingredients. When adding the other ingredient, simply make sure you add the milk first so it can pass through the ground up oatmeal. I prefer to add the yogurt after this due to it’s thickness, since I find that if I add it last it makes closing the lid on my Ninja blender a pain. I will say this however, if you happen to get the texture just right, it’s almost like eating chocolate pudding….and I love pudding.
Here’s the tally up for the calories and macronutrients. Just note when you look at the nutritional facts for the milk that I drink Almond Milk since I’m lactose intolerant. Therefore the protein count will be less than in cow milk:
As you can see, this is a calorically dense shake that should last you a few hours if happen to not have lots of time to eat during the day. I also happen to eat a bagel with this, which adds an extra 288 calories alone, as well as an extra 10.3 grams of protein, 1.8 grams of fat and 58 grams of carbs.
Thanks for reading, more to come soon!
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