Pre-Workout Tropical Fusion Juice

Tropical juice

Made with Amino Fusion, this refreshing, tropical juice will kickstart any workout session. With caffeine, amino acids and minimal carbs it’s a great pre-workout drink.

Ingredients:

tropfush

  • 1 serving Amino Fusion Fruit Punch
  • 1 handful of frozen mixed fruit (Mango & berries work best!)
  • Mint for decoration (optional)
  • Enough water to fill a glass

Method:

1. Mix the amino fusion with cold water until the powder is fully dissolved.

2. Add a handful of your favourite frozen fruit in place of your ice cubes and some mint if you’re feeling decorative.

3. Enjoy!

What is Amino Fusion?

Amino Fusion is a pre-workout made up of amino acids. Amino acids are often described as the building blocks of protein and contribute to the growth of muscle. Amino Fusion contains research supported amino acids – including citrulline malate, beta alanine and l-carnitine tartrate. With zero calories and a caffeine kick, Amino Fusion is for anyone who wants to support their gym or exercise routines with a convenient source of amino acids. It is a great pre-workout and energy drink, and has virtually no carbs!

We’d love to see your creations – follow us and tag us in your pictures on FacebookTwitter and Instagram. Interested in more Reflex Nutrition recipes? Head over to our blog

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!

Recipe: Fruity Amino Fusion® Cocktails

Recipe: Fruity Amino Fusion Cocktails

Summer is coming! Slowly… but we promise it is coming, and our favourite protein magician, Gauri Chopra, has been whipping up some delicious fruity cocktails to celebrate!

Perfect for an amino boost day or night, try these refreshing combinations – or create your own!

 

What is Amino Fusion®?

Amino Fusion® is formulated to be the market leading amino energy formula; it provides up to 40% more amino acids than some other formulas, tastes amazing, contains zero sugars and provides great caffeine kick.

Amino Fusion® only contains research supported amino acids along with science based dosages of citrulline malate, beta alanine and l-carnitine tartrate. You can use Amino Fusion® any time during the day, it is a great pre-workout and a great energy drink to use during the day, with virtually no carbs it is also perfect for those on a carbohydrate restricted diet.

Virgin Apple Mojito

A mid-day, party-starting drink worthy of being enjoyed just as much inside the gym as it is out!

Ingredients:

  • 1 serving Green Apple Amino Fusion®
  • 8-12 fresh mint leaves
  • 1 lime
  • Sparkling water
  • Ice

Method:

  • Place the Amino Fusion® powder, mint leaves and squeeze the juice of half your lime into the glass
  • Use a muddler or spoon to squash and mix the ingredients together to release and combine the flavours
  • Fill a quarter of the glass with ice and top it up with sparkling water
  • Add a fresh wedge of lime, a fancy straw, or an umbrella to really get you in the mood!

 

 

 

Pink Lemonade Spritzer

Want to spark up your Pink Lemonade Amino fusion into a delicious & fancy little drink? Try this simple way of serving it over ice!

Ingredients:

  • 1 serving Pink Lemonade Amino Fusion®
  • 1 handful of frozen mixed summer berries (or fresh raspberries work well!)
  • Sparkling or Soda water
  • Ice

Method:

  • Pour the Amino Fusion® into a glass along with just enough sparkling water to mix it into a paste
  • Add your frozen berries, (mash half of them into the paste if you’d like more of a tangy, fruity kick!)
  • Add the ice before topping your glass up with more sparkling water

 

 

 

Tropical Fusion

Your pre-workout just got a summer makeover!

Ingredients:

  • 1 serving Fruit Punch Amino Fusion®
  • 1 hand full of Frozen mixed fruits (Mango & berries work best!)
  • Enough water to fill a glass/desired sweetness

Method:

  • Simply mix the amino fusion with cold water until the powder is fully dissolved
  • Add a handful of your favourite frozen fruit  for a tropical twist in place your ice cubes
  • Sit back & sip through a bright and colourful straw to get yourself in a real holiday mood!

 

 

 

 

What is Flexible Dieting?

Reflex Nutrition athlete Gauri Chopra explains why taking a flexible dieting approach to your diet could mean more success in the long run.

These days our social media platforms are saturated with all sorts of diet protocols – ‘clean eating’, ‘low carb’, ‘sugar free’, ‘ketogenic’, ‘paleo’ just to name a few. Whilst each have their own place in the world, they all have one thing in common. They all involve a certain level of restriction. Whether it’s cutting out entire food groups or limiting one to specific foods. For some, having a new dieting style like those mentioned works, at least for a little while anyway… Lets face it, we all know the ‘New Year New Me’ diet to eat 100% healthy food for the entire year will eventually begin to wear off as the monotony of chicken sweet potato and broccoli sets in!

If like me, you are not one of those who can see themselves cutting what most people call ‘bad’ a.k.a ‘junk’ foods out such as chocolate, pizza, ice cream, or passing on a dinner out with friends or family because you’re worried it may throw your hard work down the drain, then you may want to consider the ‘Flexible Dieting’ approach. It’s one that I have adopted for a good few years after experimenting with almost every dieting protocol under the sun, and now advise to all of my clients.

What is Flexible Dieting?

Flexible dieting is a nutritional concept that doesn’t or shouldn’t feel like you’re ‘on a diet’. It involves monitoring your macronutrient (protein, carbohydrate, fat) intake in order to reach a body composition goal.

Of course it’s not as black and white in the sense that you can expect to lose weight or build muscle by filling your macronutrient (macros) with chocolate, ice-cream, and protein shakes. You can eat them, however for it to work you need to get the basics of being in a calorie surplus to gain muscle, or calorie deficit to lose body fat first. From a health and longevity perspective, healing yourself from the inside out by ensuring essential micronutrients such as adequate fiber intake for gut health, and vitamins for proper immune function for your body to function optimally should also be considered.

Why does flexible dieting work?

  • No food is considered good or bad. Every food has its place whether it be for health, performance, or sanity!
  • It allows you to fit food around your lifestyle as opposed to fitting your lifestyle around food. Forget having to midnight meal prep numerous perfectly portioned meals after feeling brain dead from work at an ungodly hour. With this way of eating, the stress of feeling like you’ve completely messed up your diet from not sticking to a rigid ‘five meals a day’ meal plan becomes non-existent.
  • The more you restrict yourself from the foods you love, the more you’ll think about them, only to eventually cave in and end up losing control over your rigid structure. With this way of eating, you can incorporate that tea time biscuit you love, or that burger you’ve been craving without the guilt, because ‘it fits your macros’!
  • It’s a lifestyle approach as opposed to a ‘quick fix’. Once you get used to balancing your nutritional needs with an active lifestyle, eventually you wont have to count macros. It’ll just be a case of being mindful of your protein, carbohydrate, and fat portions in relation to your goal.

My top tips

  • Start simple. Build good habits like reading the ingredients and nutritional breakdown of packaged food, drinking 2L of water a day, or getting at least three portions of vegetables. Diving straight into counting macros can be quite overwhelming if you’re a complete newbie!
  • Aim to get 80-90% of your food intake from wholefoods to maintain a good level of health.
  • Learn to be smart with portion sizes. If you know you’re going out for a big meal in the evening, eat lighter throughout the day and save the calories so you can enjoy feasting with no regrets!
  • Download an app where you can track the macronutrients of foods you eat throughout the day. It’s a lifesaver when you’re out and about with no meals prepped and don’t want to detriment your goals with a poor diet!
  • When you know you’ll be dining out, look up the menu before hand and put what you’ll be having into your food diary, then structure the rest of your day’s diet around it!

To conclude, if you find yourself struggling to stick to a ‘diet’, or feel that you’re having to fit your lifestyle around food, this non-restrictive, balanced and flexible dieting approach is definitely one I would recommend you look into! It’s a lifestyle, not a fad!

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!