Interview with Emil Hodzovic on Switching Up Protein for the Summer

Emil Hodzovic working out

As the weather is warming up and the summer months are in sight, we talk to Reflex Nutrition Ambassador, doctor and bodybuilder, Emil Hodzovic, on how he switches up his protein to achieve his specific training goals.

Hi Emil. Let’s start at the beginning, do you switch up your supplements throughout the year depending on your goals?

Yes, absolutely. I have some core products that I use all year round such as Nexgen Pro, Krill Oil and Creatine. Then, if I’m bulking, gaining strength or focussing on sport, I will use One Stop Xtreme both as my basic protein source and to fuel my workouts.

When I’m dieting I usually switch to Instant Whey Pro and if I’m competing in a bodybuilding show I will use Micro Whey to help minimise fat and carb intake – particularly in the final weeks before a competition.

As you can see I switch between products a lot!

And do seasons affect the type of workouts you do? For example, with summer on its way, many people look to lean down and tweak their nutrition and training plans accordingly. Do you do this?

Yes definitely. When I’m leaning down, my workouts tend to become more structured so I can track my progress and maintain my volume load (the amount I lift) across sessions.

On top of this I track my steps and calorie intake and output. The workouts are usually bodybuilding style workouts and I try to hit all of my muscle groups 2-3 times a week. I keep sessions short and sharp at around 45-60 minutes, including warm up, and then try to do my cardio in separate sessions.

Although I will use compound exercises such as squats and bench press as the base of my workouts I will also use a lot of isolation exercises to really hone in on specific muscles.

So when you are leaning down, what do you look for in a nutritional product?

When I’m trying to lean down, ideally I want a protein product which tastes good even when mixed with water (to save calories!) and has minimal carbs and fats in it. Instant Whey Pro is pretty good but Micro Whey really is the next level when it comes to good tasting protein.

How much protein do you look to consume in a day when you’re looking to lean down?

I usually aim to keep my protein around 2g per kg body weight so at 115kg this is around 230g for me. As I lean down and start to drop body fat I tend to increase my protein intake slightly to preserve muscle and can go to 250g or even 280g per day. As well as maintaining and growing muscle, protein is great for keeping you full when dieting!

Image of Reflex Ambassador Emil

How do you manage your carb intake when you’re looking to lean down?

When getting lean, it is all about calorie balance. As calories become more limited and protein stays the same or even increases, carbs become more limited as well. This means that you need to be picky with carbs – both in terms of sources of carbohydrates but also in terms of when you are eating them.

When dieting hard you want to focus on carbohydrates around training to fuel the session in the most effective way possible. For me this is often a normal meal 3-4 hours prior to working out. I tend to opt for a meal with potatoes or rice. Then an hour before my workout I have a One Stop Xtreme or an Instant Whey Pro shake along with a banana.

For people who would like to lean down for the summer, what product advice would you give them?

I would recommend taking the basic products regardless of goal and these would include vitamin D, a multivitamin such as Nexgen Pro, Omega 3s or Krill Oil and Creatine.

Then on top of this, it is very useful to have a good quality protein shake. The most important factors when choosing a shake would be protein content and quality and then taste is a close second.

For me, Instant Whey Pro ticks all the boxes here and there are a number of flavours so you’re bound to find one you like. At the moment, my favourites are Chocolate Mint Perfection and Raspberry Delight.

Thanks for sharing your insight with us Emil! If you’d like to stay up to date with Emil, follow him on Instagram.

And, if you think this interview can help others switch up their protein and nutrition to achieve their specific goals, share it with your friends and family:  

Whey Protein – The Basics

Image of Reflex Ambassador Emil

Here is Emil Hodzovic, Reflex Nutrition Ambassador, on the basics of whey protein. The who, why, what and when – Emil tells all!

Despite the huge range of protein varieties available these days, whey protein is always going to be the biggest player when it comes to protein shakes and for good reason.

It is a complete and balanced protein with high branched chain amino acid (BCAA) content and, importantly, it is fast digesting, rapidly getting vital amino acids to where they need to be. This makes it ideal as a meal replacement and before and after workouts.

Who is whey protein for and why?

Whey protein is an extremely useful tool for anyone who needs a convenient source of good quality protein. A lot of people incorrectly believe that drinking protein shakes will automatically cause them to gain muscle and become bulky, or that if they consume shakes and don’t train, the protein will turn to fat. Both of these misconceptions couldn’t be further from the truth!

For people who train hard, whey protein is a prime candidate for convenience and can provide the perfect blend of amino acids. What’s more, it promotes the recovery and repair of damaged muscle fibres when taken immediately after gruelling sessions, whether those involve weights, cardio or training for sports.

Whey protein can be used by anyone, including people of all ages who are just starting out in their exercise careers. Even people who don’t train or are injured can take advantage of whey protein to increase their protein intake or use it as a low calorie, highly nutritious meal replacement.

Whey protein can also be used in cooking and to reduce the calories of a recipe as well as adding that important protein hit! Using different flavours of whey can add a twist to otherwise bland or boring recipes.

What to look for in a good protein supplement?

An effective protein supplement should be complete and balanced with a high proportion of BCAAs. Whey protein fits the bill perfectly and generally speaking beats most other sources of protein including soy protein. Soy protein is used a lot in the supplement industry and is the cheaper, poorer quality alternative to whey protein.

On top of this, when buying protein, you want a powder which mixes easily and is tasty to consume. This means finding a flavour that you like. My personal favourites at the moment include Instant Whey Pro Raspberry Delight and Chocolate Perfection as they are versatile and taste great whether I mix them with water, milk or almond milk. They also work well with oats or stirred in with yoghurt.

When is the best time to consume protein?

The best times to use whey protein include:

First thing in the morning

It can be difficult to find the time for protein first thing so this is a perfect time for a shake. This applies to anyone, whether you’re dieting, trying to build muscle or just need a convenient tasty snack before work.

Personally, I am rarely hungry in the mornings and always in a rush but muscle retention is a priority for me so a shake with unsweetened almond milk and some fruit hits the spot perfectly.

Immediately post workout

This is the traditional time to use whey protein as you want a fast digesting, good quality protein with a complete amino acid profile to optimise the effects of the training session. It’s also hugely convenient and it means you don’t need to rush home or think about your next meal for a few hours.

Any time between meals

Whether it is for convenience or if you want to reduce your daily calories when dieting. Whey protein can be more filling and better at holding off hunger than crisps or fruit. And, it will also increase your daily protein intake.

Whey protein is an all-round, comprehensive protein supplement and can be used by anyone with any training background or history. If whey protein is the right protein for you, then shop now.

Making the Best of a Weight Gainer

Making the Best of a Weight Gainer

In the world of sports nutrition it is fair to say that there is one undeniable truth – if you want to gain weight you need to train intensely and consume lots of high quality nutrition. It is not one or the other, it is both.

Gyms are awash with individuals who spend hours training to achieve their dream physique, but who let themselves down in their approach to nutrition. Really, it’s simple – to gain lean muscle mass you must eat enough protein and calories throughout the day to support that gain in mass.

How can I gain enough protein?

First and foremost your three meals each day should contain high-quality protein, a good source of quality carbohydrates and some healthy fats.

In today’s busy and fast-paced world, trying to consume enough protein and calories can become challenging and inconvenient, especially if your three meals do not cover your nutritional needs for the day. This is why many people turn to weight gain powders to fill in the gaps during the day.

For example, if you eat breakfast, lunch and an evening meal it is quite easy to slot in two weight gain shakes a day to bump up both your protein intake and your calorie intake. It is also cost effective and makes achieving those goals that little bit easier!

My top tip? One of these shakes is best taken immediately after your workout as your body will absorb nutrients like a sponge.

What can Reflex Instant Mass Heavyweight do for me?

Thousands of people familiar with the scenario of wanting to take on more protein in a cost effective and convenient way have been turning to Reflex Instant Mass Heavyweight.

Each full serving of Instant Mass Heavyweight provides 60 grams of protein derived from protein sources such as high-quality micellar casein, EU derived grass fed whey protein and EU sourced egg white protein isolate. In fact, this product contains so much protein that many will simply consume half a serving two times a day to give them an amazing 1,160 calories, along with 219 grams of carbohydrates and, as already mentioned, a massive 60 grams of protein.

Importantly, you will also find the addition of creapure creatine, patented bioperine and a host of additional vitamins, minerals and cofactors, these include:

  • Vitamin B12, which helps to reduce tiredness and fatigue
  • Vitamin B6, which contributes to the normal function of the immune system
  • Vitamin C, which helps with the normal function of the immune system during and after intense exercise
  • Iron, which aids the normal formation of red blood cells and haemoglobin
  • Zinc, which is helpful for normal carbohydrate metabolism
  • Copper, which helps to maintain normal connective tissue
  • Chromium, which aids the maintenance of normal blood glucose levels

This demonstrates what a comprehensive formula Instant Mass Heavyweight is by the bases it covers off and the physical performance that it helps deliver. And, while we are on the subject of what Instant Mass Heavyweight contains, it’s equally important to state what it does not contain. It’s completely free from:

  • Soy protein (find out why we say no to soy protein)
  • Creamers
  • Chinese creatine
  • GMO ingredients
  • Added salt
  • Added sugar
  • Added fructose
  • Corn syrup
  • Corn solids
  • Artificial colours
  • Preservatives
  • Glycine
  • And finally, cheaper and inferior forms of minerals such as magnesium oxide

Making the best of weight gainer really is straightforward: Train hard, eat smart and don’t skimp on the weight gain formula.

If your priority is maximising your efforts in the gym and fully supporting that nutritionally, then we’ve made your life easier by giving you an additional discount that you can use on our shop throughout March 2018.

SHOP NOW

Women & Protein – the 5 facts

women-and-protein-facts

There is a misconception amongst women that protein will make them look bulky, or somehow create unwanted muscle mass.

Let me start with some education on the basics of ‘protein’ before getting to some myth busting…

What is protein?

Proteins are macronutrients, chains of amino acids held together by peptide bonds. There are 20 amino acids, nine of which are referred to as ‘essential’. These essential amino acids cannot be manufactured in the body and have to be obtained through food. Common animal sources of these are meat, fish, eggs, dairy, with incomplete vegan sources coming from foods such as whole grains, pulses, legumes, soy, leafy greens, and nuts. Whey protein in particular has been noted as the most bioavailable complete source of protein, meaning it is the most easily digested and utilised source of all essential amino acids.

Why is it especially important for women?

Any woman with functioning hormones will be no stranger to cravings. These tend to lean towards more sugary, low-protein foods. Whilst carbohydrates and fats are needed for energy, protein is essential for stabilising energy levels, as well as the growth and repair of cells within the body such as neurotransmitters and hormones- not just muscle cells! Unlike carbohydrates & fats, your body does not store protein so there is no reservoir to draw from when running low. This in turn puts muscles, bones, cartilage, skin, and blood under threat from insufficient protein uptake.

Why protein could mean the difference to your fat loss goals

If you find that you’re constantly hungry throughout the day, chances are you may not be consuming enough protein in your meals. Protein takes a lot longer to digest than carbohydrates, meaning you’ll stay fuller for longer if you base a large portion of your meal around protein. It is also the hardest to digest of the three macronutrients, or in other words- has the highest ‘Thermic Effect of Food’ (TEF). The body actually requires energy to break down and utilise protein, so essentially you burn calories during the digestion process. Therefore those on a high protein fat loss diet could potentially see faster results than those on a low protein diet.

Back to the myth busting…

Why protein will NOT make women look bulky

Even when consuming sufficient amounts of protein paired with a heavy and intense weight training program, it is still extremely difficult for women to build large amounts of muscle mass. We simply do not possess the amount of testosterone needed to stimulate large amounts of muscle growth. As mentioned before, protein helps the growth and repair of muscle cells. The body is only capable of developing a certain amount of lean muscle mass per day. Any excess protein consumed through your diet gets converted and used as energy, or excreted. If anything, consuming protein will simply make us women look and feel stronger, leaner, and healthier!

The ‘bulkiness’ which most women tend to confuse with muscle gain is usually a result of one consistently consuming too many calories in general, in turn resulting large amounts of fat mass developing on top of muscle. Provided a woman is sticking to a healthy balanced diet and lifestyle, becoming ‘bulky’ is the least of anyone’s worries!

Who benefits from protein?

In simple terms- All of us! However for those who are active, breaking down muscle tissue becomes inevitable. Therefore protein becomes an even more essential macronutrient to repair and protect muscles, as well as supporting bones and joints from breakages, strains, and sprains.

Given that whey is the most bioavailable source of protein, whey protein shakes can be a great supplement as a means of providing the muscles with an instant dose of protection. Whey protein also contains an immune boosting tripeptide called ‘glutathione’, so whether you’re undergoing intense exercise or not, supplementing with it could provide you with the immune boost you need to keep those colds at bay!

DigeZyme Digestive Enzymes and Whey Protein

DigeZyme Digestive Enzymes and Whey Protein

The benefits of whey protein have been researched heavily and include promotion of muscle growth, decreasing blood pressure, aiding recovery from exercise and reducing inflammation, but what happens if we are unable to effectively absorb the protein? Unfortunately modern lifestyle and diet choices mean that our ability to utilize whey protein is sometimes diminished, however there is a simple way to ensure our muscles can optimally use whey to support their repair and growth.

We can measure how well a protein source is absorbed and utilized by the body, we call this it’s biological value (BV). The BV of whey protein is fairly high, up to 104 for a whey isolate formula such as Instant Whey; compare this to the BV of meat 80 and milk 91, we can easily see why whey protein is deemed as one of the best post workout sources of protein. However just because it has a high BV does not mean that 100% of it is absorbed and utilized. This is because digestion of protein is reliant on proper digestive enzymes which are released by the pancreas.

The majority of the protein consumed is digested in the intestines. In order for this digestion to occur the body must be able to break down protein into peptides and then further into amino acids which can be absorbed through the small intestinal wall; and in order for that to happen the body needs enzymes called proteases. These enzymes alongside, lipases which breakdown fat and amylase which breakdown carbohydrates are released by the pancreas.

Once the proteins have been broken down into amino acids they are absorbed into the blood stream where they are circulated to the muscle tissue and other cells. When the amino acids reach the cells they can start repairing and rebuilding the tissue damaged from exercise training to make it stronger and bigger.

However, if the body cannot break down whey protein then it cannot reach the muscles and start the repair process. Symptoms of low levels of digestive enzymes include bloating, gas, abdominal cramps, constipation and diarrhea.

Although diseases such as cystic fibrosis, pancreatitis and brush border diseases such as coeliac disease are known causes of decreased digestive enzymes, diet and lifestyle choices also have a huge impact; which is why abdominal complaints are becoming more common.

There are a few potential causes of enzyme deficiency; these include low grade chronic inflammation in the digestive tract- this can be caused by food intolerances, infection or nutrient deficiencies. Chronic stress is probably the most common reason for low enzymes, when our adrenalin is high and we are in “fight or flight” mode. This can be triggered by needing to get to school or work on time, an important meeting, a deadline or just generalized anxiety; the body reduces digestive function, including enzyme output. This is due to fight or flight mode being an essential function in prehistoric times for physical survival – the body would increase adrenaline, increasing the heart pumping and directing the blood away from non-essential organs (such as the digestive system) and towards the legs to keep them running. Ageing can also decrease enzyme production.

In modern life many people may suffer from either a nutrient deficiency, which could impair digestion or chronic stress (which can also impair digestion). This means our digestive enzyme production is low and our ability to absorb amino acids is low; causing a decreased recovery from training, reducing the chance of increasing muscle strength and size.

However, this does not mean supplementing with whey protein is useless, as it is important in the recovery process due to its BV, especially if training twice per day; it simply means we need to supplement with a digestive enzyme to assist the digestion process. Ideally combining a digestive enzyme with whey protein will yield the best results to ensure absorption and maximally support recovery.

When pea meets cookie, you won’t believe the results – Protein Cookies

Protein Cookies in pile - Reflex Nutrition recipe

Putting pea protein into a cookie recipe might surprise some, but we believe that the results are fantastic – Reflex Vanilla Protein Cookies with Chocolate Salted Caramel Stuffing Recipe

How to Cheat at the Weekend Without Ruining Your Diet

How to Cheat at the Weekend Without Ruining Your Diet

The weekend can be a challenge as far as dieting is concerned. Our food-loving physique competitor, Tom McDonough, explains how to get through it without feeling guilty and ruining your diet progress.

 

Firstly I hate the phrase ‘cheat meal’… it automatically puts a negative twist on something as simple as eating a meal out with friends or family, and often leads to guilt. Start calling it a ‘free meal,’ a meal off the plan, a meal you can enjoy that you shouldn’t be feeling guilty about. I simply used the term for the article as everyone knows what a cheat meal is.

It’s pretty easy to stick to a diet five days a week. Most of us have a set routine that we can stick to and prepare food for so we adhere to our goals. When it comes to the weekend that’s a whole different ball game where routine goes out the window and we don’t necessarily want to be carrying food while out and about with friends. Hopefully this article will give you a few ideas on how to tackle the weekend diet without leaving you filled with guilt come Monday morning. You will have enjoyed your weekend without suffering.

There are many ways to skin a cat- how strict you want to be will dictate the methods you may choose.
Here’s are a few ways I do things and have successfully done in the past.

First, let’s look at options if you are being pretty strict and have a goal in mind: Simply write out a plan for the two days which include foods you’d like to eat over the weekend that are totally different to your optimal meals. The great thing is, because we are normally busy over the weekend and do not have to get up so early, your normal 5/6 meals that you eat on weekdays can be reduced to 3/4. That gives you a lot more calories to play with for each meal. You can even raise your calories a couple hundred over the weekend (don’t do this if you have someone helping with your diet.)

If you set yourself a plan through out the week heavy in “optimal” foods like the usual chicken and rice, then make a change. You could have pancakes for breakfast or eggs and bacon on toast and then grab yourself a subway for lunch. If you make the right choice even a foot long is only about 600/650 calories. Eat what ever, just make sure it fits your calorie allowance. Make sure that you maintain a good amount of protein within this and let the fats and carbs fall wherever. Eating this way is not perfect but much better than going off the rails and quite easily consuming an extra 2/30 00 calories which could set you back days.

This is obviously hugely dependent on your goals, and individual to each person. Your daily calories may be a lot lower, for example females may not eat 1500 calories and still have 1500 to play with so obviously your meal sizes would need to be reduced. You would need to design this FOR YOU. One plan for food certainly does not fit all but I hope reading this article helps you get the idea.

 

Pro Tips

Method 1- Goal Focused

  • Track your food
  • Write out a plan
  • Pick foods you look forward to eating

Method 2- Lifestyle Focused

  • Track your food
  • Consume less through out the day
  • Leave yourself plenty of calories
  • The day after have a low day
  • Weight session on following day
  • Choose food you enjoy

Plant Based Diets

Plant based food protein alternative


Plant based eating has grown in popularity lately and is widely regarded as one of the healthiest approaches to fueling your body. Our resident dietitian, Rachel Hobbs, explains the benefits and practicalities of replacing meat with two veg.

 

What is a Plant Based Diet?Plant based - rice, beans, advocado and seeds

Plant based diets are a bit of trend in the nutrition world at the moment. The media claims they can do anything from cure cancer, to prevent heart disease and reverse diabetes; but what is all the fuss about and do they actually benefit us at all?

As a dietitian I define a plant based diet as a diet that aims to maximise the consumption of … you guessed it, plant foods, whilst minimizing processed foods, oils and animal produce. Sounds identical to a vegetarian or vegan diet? Similar, yes but the main difference is that often individuals choose to become vegetarian out of ethical or environmental reasons. Meat, fish and animal products such as milk, cheese and eggs are not banned from a plant based diet, but they are minimized.

A plant based diet encourages individuals to consume lots of vegetables, fruits, beans, pulses, seeds and nuts and is generally low in fat; this can seem impossible and confusing for many, especially as for the past 10 years the fitness industry has hammered into the general public they should be eating chicken breasts, tuna and other high protein foods to be healthy.

 

 

What are the Benefits?Plant based - oats, raisins, seeds and nuts

There are many benefits of a plant based diet if it is followed correctly; science says that they are better than meat heavy diets for weight management and fat loss. This is hypothesised to be because they are higher in fibre and therefore make us feel fuller for longer; but also they are more nutrient dense, therefore contain more vitamins and minerals, allowing our bodies to work more efficiently. Research also shows they may prevent heart disease and diabetes too. Due to the increased fibre intake of a plant based diet, scientists suggest that they decrease the risk of getting some cancers, especially those associated with digestion such as colon and stomach cancer.

The jury is still out as to whether it is the increased consumption of fruit and vegetables that decrease disease risk or the reduced intake of meats and processed foods, personally I believe it is a combination of the two.
When discussing a plant based diet with my clients there are a few questions which are commonly asked; I will answer these now.

 

 

“Where will I get my protein from?”Plant based - vegetables, peppers, cabbage, green beans, chick peas and advocado

Many of my clients come to me with elevated protein levels in their diets without a balanced consideration of the role of other nutrients, often carbohydrates

Instead of focusing so strictly on grams of protein per day, I ask my clients to focus on food quality- if they consume foods of high quality or nutritional density, they will automatically meet their protein needs.

The only concern is to ensure adequate essential amino acids are consumed, these are amino acids which cannot be produced by the body. This can easily be achieved by pairing foods with differing amino acid sequences such as beans and rice or hummus and pitta bread.

 

 

 

 

“What does a typical day’s food intake look like?”Plant based - oats, almond milk, soya yoghurt, nuts and fruit

To meet average requirements, a typical day could look like:

Breakfast: Overnight oats made with almond milk and yoghurt, topped with nuts and fruit

Lunch: Falafel, hummus and avocado wrap with spinach and rocket.

Snack: Peanut butter on toast.

Dinner: Lentil dahl with rice and peas.

Sometimes it takes a little while for the gut to adapt to the higher fibre intake so a pea protein shake such as Reflex Nutrition’s Vegan Protein would be a great supplement to take. This would also be ideal post workout or to add into a breakfast smoothie.

 

 

“Should I not eat any meat now?”

A plant based diet is exactly as it sounds, it is based around plants, which doesn’t mean all meat and animal products are banned. I actually recommended my clients to have two portions of oily fish a week such as salmon or mackerel to ensure they consume adequate Omega 3.

 

Plant based salad

 “Where do I start?”

I think it is important to take a step by step approach when making dietary changes, so I often prescribe my clients to just start with a “Meat Free Monday” and to experiment with different meal choices every week so they can increase the variety of plant based foods in the diet and feel more confident to try two days of plant based eating.

So, all in all, I think plant based diets are positive for many individuals. They increase fibre intake, they increase vitamin and mineral intake and they decrease processed food intake. So next week, why don’t you give “Meat Free Monday” a go?

 

 

 

 

A Look for the Future

Reflex Nutrition Re-Brand and new categories

Along with a reputation for delivering unparalleled quality in the sports nutrition market, at Reflex Nutrition we are known for our unique holographic packaging.  As part of a process of ensuring that we capture the very essence of the brand and make your navigation around the different categories as logical as it can be, we have redesigned the labels and trimmed the categories down from five to three (but keeping all existing products). Each new category has a dynamic logo that reflects its individual essence;

Strength and performance

Our previous ‘muscle and strength’ and ‘energy and endurance’ ranges have been merged to form a category that contains every product needed for any strength, performance or endurance goal.
The Strength & Performance graphic is designed to represent a brightly shining force, almost star like sense capturing the sense of strength or dynamic performance.

High protein

The High Protein graphic is designed to represent a highly active, almost sense of breakthrough in whatever physical activity you are undertaking.

Vitality

Our vitality range has been expanded to include out previously named ‘weight management’ category and contains everything from vitamins and minerals to diet proteins and other weight management supplements.
The Vitality graphic is instantly much calmer and softer, representing a more rounded sense of health and wellbeing.

All new Reflex Nutrition products off the production line will have the new packaging layout with existing products coming into circulation from early March.

Guilt-Free Chocolate Fudge Brownie Recipe

Reflex Nutrition athlete and talented protein chef, Gauri Chopra, shares her ultimate clean cheat recipe – indulgent chocolate fudge brownies with peanut butter frosting! 

I think I am yet to meet an individual who doesn’t like chocolate or peanut butter – and rightly so, I’d say! If you haven’t tried the two together yet, you can only imagine that combination of the two definitely becomes a force to be reckoned with, ESPECIALLY in the form of a Brownie!

Not only do people tend to associate brownies with being a delicious treat, and a mouthwatering tastebud tingler, but they also get the bad rep of being an unhealthy guilt-food, and a bit of a waistline teaser! What if I told you, you could have all the flavour and fugdy texture of a naughty traditional brownie, minus the guilt? One that could offer a whole host of nutritious benefits to go with it? You wouldn’t believe me, right? Well let me prove you wrong!
As stated by my personal ‘taste-testers’, these healthy Chocolate Fudge Brownies are out of this world, and taste just as good (if not better) than your traditional, refined sugar-loaded ones! Made from natural ingredients, they are also flour-less, gluten-free, refined sugar-free and free from any artificial ingredients or flavourings.

Since these brownies are high in protein, healthy fats and fibre, they work in perfect harmony to keep you fuller for longer as well as keeping blood sugar levels stable to ensure you get a good prolonged energy supply (unlike your traditional brownie which would typically spike your blood sugar levels and eventually cause you to crash!)

Another gold star for these beauties in that they take virtually minutes to prep and make… I think the hardest part was opening the cans and jars!

Ingredients for the Brownie:

  • 1 can Black Beans drained and rinsed (200g)
  • 2 large free range eggs
  • 60g pure maple syrup
  • 35g extra virgin organic coconut oil or grass fed butter -(I use coconut oil because I love the slight hint of coconut it gives to the brownies but feel free to use grass fed butter as an alternative!)
  • 15g Cacao (or Cocoa) powder
  • 1 tsp natural vanilla extract
  • 1 tsp baking powder (use gluten free if intolerant)
  • Pinch of Himalayan pink salt (or normal sea salt will do)

Ingredients for the Protein Peanut butter ‘Frosting’:

  • 2 tbsp natural crunchy peanut butter (smooth is also fine, however I like the added texture from the crunchy!)
  • 50ml unsweetened almond milk
  • 1 scoop Reflex Nutrition Chocolate Peanut Instant whey Pro
  • Optional: Sprinkling of Cacao Nibs for texture and extra chocolatyness!

Cooking steps:

  1. Pre-heat fan oven to 180 degrees celsius.
  2. Whizz all ingredients for the brownie in a food processor until is has reached a smooth consistency (you may need to scrape down the sides/blender once in between).
  3. Pour the batter into a 6″6″ baking tin lined with a little coconut oil on some grease proof paper and gently tap/shake to ensure the batter is spread evenly
  4. Before placing it in the oven, make your ‘frosting’ by heating the almond milk and peanut butter together in the microwave on a low heat for 60-90 seconds. Once this has been stirred and combined, mix in your whey.
  5. Place the brownie tin in the middle shelf of the oven for approximately 10 minutes (or until the top looks like it is just about to start cooking through). Then take it out and smear on your protein peanut butter frosting and cacao nibs before placing it back in the oven to cook for a further 8-10 minutes.
  6. You should know that the brownie is cooked when it springs back a little when touched.
  7. Holding the grease-proof paper, remove the brownie from the tin, then very carefully peel down the sides of the paper. Cut the brownie into 12 pieces then use a spatula to carefully transfer the pieces onto a plate or cooling wrack before devouring… If you can wait that long!