Post Workout Banana-Berry Smoothie for Athletes, Building Lean Muscle and Fat Loss

This drink will start the recovery process quicker and keeps your fat burning metabolism going. Body needs carbs and protein so it can recover and repair muscles Smoothie Recipe and Directions Water 1 cup Ice Cubes – 5 ice cubes Prograde Post Workout 2 scoops – 31g carbs – 14g proteins (Protein and Carbs) Almond Butter – 1 tsp – (Healthy Fats) Wild Berries ½ cup (Antioxidants, immune booster, fast source of energy) Grapes – ½ cup (Vitamin A,C and essential minerals- potassium, iron, magnesium) Banana – 1 (Potassium) Directions: Put all ingredients in a blender and enjoy   banana - berry -smoothie4 Reasons You Must Have Post Workout Drink After Training/Workout If your goal is to burn fat, while building lean muscle or you are an athlete that trains at high intensity, then you MUST have a post workout drink (or meal) that consists of at least 2 to 1 Carbs to Protein (3 to 1 is preferred). Having just a protein shake ONLY is not good enough and will diminish any chances of you reaching your fitness goals. 1. Catabolism -Body is in catabolism and need carbs so that you are not burning the muscle protein that you just spent time building 2. Glycogen – Body needs to restore the glycogen stores burnt during your training or workout session. Body uses glycogen as energy and when that is gone, it turns to fat as it’s source of energy and starts burn FAT, which is Good. If you do not restore your glycogen (through simple carbs) then your body will immediately stop burning fat, hold on to it and start to burn your muscles instead 3. Protein –Your body and muscles need to be fed protein for recovery and muscle repair 4. Insulin – You need to spike Insulin (through simple carbs) to help transfer the protein to the muscles quickly and efficiently Get Prograde Nutrition CLICK HERE – http://funkroberts.getprograde.com (Canada, US, International)  

Breakfast Smoothie – Berry Banana Protein Smoothie

Breakfast Smoothie – Berry Banana Protein Smoothie Ingredients: Mixed Berries – Blueberries, Raspberries – 1 cup Strawberry – ½ cup Banana – 1 banana Almond Butter – 1 tsp. BioTrust Low Carb – 100% All-Natural Time-released Protein – (Protein source) – 1 scoop Water – 1 cup 5 ice cubs Directions: Put all ingredients in a blender and enjoy!   GET YOUR BIO TRUST LOW CARB PROTEIN – CLICK HERE http://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb   BioTrust Low Carb™ Low-Carb Time-Released Protein Blend 100% All-Natural, Hormone-Free No Artificial Colors, Sweeteners or Flavors Time-Released Four-Protein Blend Only 4g of Net Carbs Per Serving!     HAVE A BREAKFAST SMOOTHIE TO KICKSTART YOU METABOLISM A few years ago ago I weight about 210lbs and now I’m sitting at a lean, ripped and healthy185lbs The biggest part of my loss was tweaking my nutrition – not going diet crazy – just a few things that really made a difference. Eating breakfast was the key. Many people trying to lose weight skip breakfast so they can save some calories. NO NO NO! This is a big mistake. Blood sugar is the body’s most powerful hunger signal. During sleep, your body uses much of the carbohydrate stores in the liver that help maintain healthy levels of blood sugar. If you skip breakfast, low blood sugar triggers the hunger center in your brain. The hunger signals can be so powerful that you overcompensate and eat too much at lunch, or snack on bad food for the rest of the day. The University of Colorado researchers* found that people who eat breakfast maintain weight loss better than those who don’t. In the study, breakfast eaters burned up more calories during the day – probably because they had more energy. Using homemade breakfast smoothies using real whole food is a quick and easy way to get all the vitamins and nutrients you need to get the day started You breakfast smoothies should contain complex carbs (fruit or oatmeal), protein and healthy fats along with some greens if possible Having a breakfast smoothie when there is no time to cook anything, can hold off the hunger monster for hours and kick start your metabolism to burn fat. Eating breakfast is that it aids in weight management, it fuels the body to help provide energy, helps to give you better concentration and problem-solving ability throughout the day. DO NOT SKIP BREAKFAST! *(Obesity-Res. 10:78-92,2002)

Pre-Workout Smoothie – Pre-Workout Chocolate Oatmeal Protein Smoothie

Chocolate Oatmeal Protein Smoothie

Pre-Workout Chocolate Oatmeal Protein Smoothie

Recipe and Directions

Water 1 cup
Ice Cubes – 5 ice cubes
Protein – 1 scoop – Chocolate Bio-Trust Low Carb – 100% Natural Time-Released Protein (Protein Source)
Oatmeal – 1 cup (Carb – Slow Digesting)
Wild Berries ½ cup (Antioxidants, immune booster, fast source of energy)
Spinach – Greens ¾ cup – (Fiber, Anti-inflammatory, energy, antioxidants)
Banana – 1 (Potassium)
Glutamine – 1 scoop (Immune boosting and recovery supplement)

Directions: Put all ingredients in a blender and enjoy

Funk’s Secrets Tips to making this Smoothie

Oatmeal
I use Oatmeal in this smoothie because it keeps you full and provides the body with glycogen to help improve stamina throughout your workout. It is also a whole grain, which will keep your blood sugar stable.

Banana
I use the banana for it’s potassium, great taste and since it’s a complex carbohydrate it will keep you energized throughout your session.

Get BioTrust Low Carb – Click HERE

Low-Carb Time-Released Protein Blend

100% All-Natural, Hormone-Free

Time-Released Four-Protein Blend

Only 4g of Net Carbs Per Serving!

No Artificial Colors, Sweeteners or Flavors

http://www.funkroberts.biotrust.com/Shop.asp?p=LowCarb

SUPER ENERGY PROTEIN SMOOTHIE

Funk’s Fruity Kale Energy Protein Smoothie Here is one of my favourite Energy Boosting Smoothies that I make mid-afternoon to give me an energy boost and snack to carry me through until my next meal. Smoothies using REAL FOODS is an amazing way to get in a quick snack that you know is healthy and contributing to keeping your metabolism going so you burn fat while feeding your muscles with protein and essential nutrients for them to grow. I include my SUPER HUMAN FOOD which is Kale. I love Kale because it’s high in fiber and has zero fat. Provides vitamins and mineral such as IRON, VITIMAN K,VITAMIN A, C and CALCIUM. It has antioxidants, great anti-inflammatory food (great for athletes) and it’s ALKALIZING. Kale is gunning for the SUPER FOOD CROWN. Check out this Smoothie Recipe and add it into your rotation. INGREDIENTS:  2 scoops BioTrust Low Carb – 100% All-Natural Time-released Protein – (Protein source) 1-cup water 1-cup assorted fruit – melon, cantaloupe, apple slices – (antioxidants, vitamins and minerals, IMMUNE BOOSTER) 1 banana – Potassium ½ cup of Kale – Source of Energy, High in Fiber, 0 fat, Iron, Anti-inflammatory food, vitamin A, C and Calcium, Antioxidants, Alkalizing 1 tsp. almond butter – Healthy Fats 5 ice cubs Directions: Put all ingredients in a blender and enjoy! BioTrust Low Carb™ Low-Carb Time-Released Protein Blend 100% All-Natural, Hormone-Free No Artificial Colors, Sweeteners or Flavors Time-Released Four-Protein Blend Only 4g of Net Carbs Per Serving! ORDER BIOTRUST LOW CARB PROTEIN BLEND TODAY – CLICK HERE

NUTRITION – ANABOLIC COOKING FOR MUSCLE RECIPE

ROASTED CHICKEN BREAST STUFFED WITH SPINACH AND WALNUTS It’s no surprise that chicken breasts are staple 
bodybuilding food. After all, they are a good source 
of high quality protein and low in fat… The wife and I are always looking for new recipes to keep our healthy diet and nutrition. Sometimes we get stuff in the rut of making the same thing over and over again… So when my buddy Dave Ruel put his Anabolic Cookbook on sale at 40% off, it was a no brainer to pick it up. And Viola! We present to you an awesome recipe for “Roasted Chicken Breast Stuffed with Spinach and Walnuts” that is both HEALTHY and DELICIOUS! Note: 
Dave is the author of the Anabolic Cooking Program at: http://tinyurl.com-anabolic-cookbook-funk Here’s What you Need – Makes 4 Serving • 4 large fresh chicken breasts, boneless and skinless (average 8oz per breast) • 4 cups fresh spinach • 2 tbsp garlic • 1⁄4 cup walnuts crushed • Salt • Fresh ground black pepper • Olive oil (not extra virgin) • Herbs and Spices – use your favorites for flavour Directions 1. Pre-heat oven to 400°F. Butterfly chicken breasts (cut along side and lay out flat leaving attached at one end like a book) and lay out flat on cutting board. You can pound it slightly to flatten a bit if you want. 2. Rub both sides with olive oil and season well with salt and pepper 3. Lightly wilt spinach in non-stick pan, or if using frozen just thaw. 4. Spread garlic onto one half on inside of chicken breasts. 5. Sprinkle with crushed walnuts and spinach on top of walnuts. 6. Fold top over and place on a rack fitted inside a sheet pan or roasting pan 7. Place chicken in oven and bake for 20 minutes at 400°F. Then reduce heat to 325°F and roast for an additional 30 minutes, or until inside stuffing reaches 145°F. 8. Let rest for 15 minutes before slicing. Nutritional Facts: (Per Serving) - 
Calories: 407 - Protein: 55g 
- - Carbohydrates: 4g - Fat: 19g P.S. 
The Anabolic Cooking Program features 200+ mouth watering 
recipes that are all “Muscle Cook” approved and fit in 
perfectly with a healthy bodybuilding nutrition program. 

It’s by far the best cookbook I’ve seen so far, that will 
help you reach your muscle building and fitness goals. 
The program has recently been revised and updated for 2012 
and to help celebrate the New Edition Dave is offering his 
entire program at a HUGE 50% discount for this week only! (Until January 12, 2013) Just click on the link below to check it out and 
download your very own copy Right Now at: http://tinyurl.com-anabolic-cookbook-funk

  Who said eating healthy had to be boring?