Category: Uncategorized

Chocolate & Cinnamon coated Coffee beans

by Nutrition 4 Fighters, posted in Uncategorized

Here’s a tasty little pre workout treat/pick-me-up for you. There’s some great evidence behind caffeine as a performance enhancer and it’s one of the few supplements that the science is pretty much unanimous on.

If you want to find out more on the how and the why behind caffeine as a performance enhancer, read this previous post for more information; https://nutrition4fighters.co/2020/08/31/caffeine-the-athletic-performance-enhancer/

Try these chocolate coated coffee beans between 40 and 20 minutes before you workout. 

Dosage:

Performance enhancing effects are seen from caffeine at a dosage of 3-9mg per kg of body weight. Your average single coffee bean reportedly contains around 6mg of caffeine in it. To support you doing the calculations, 35 coffee beans weigh 4g which equals 210mg of caffeine. 

Let’s take a 70kg fighter. To workout the caffeine dose I’ll take a midway recommend dosage of 6mg per kg of body weight – 6 x 70kg = 420mg needed. I weighed 35 beans with 6 x 35 being 210mg. 35 beans weighed 4g so double that to 70 beans at 8g and you you have roughly 420mg of caffeine.

Ingredients: 

  • Unground coffee beans
  • Dark chocolate (70% plus)
  • 1 tsp of Ceylon cinnamon

Method:

  • Melt dark chocolate in the microwave until it’s liquid
  • Add coffee beans and stir
  • Empty coffee beans onto a non stick surface of plate or tray, (try using small piece of butter, margarine or grease proof paper).
  • Dust over with cinnamon
  • Leave in fridge over night
  • Break up and enjoy

Warning:

In honesty it’s extremely difficult to predict exactly the caffeine content in a coffee bean. I’ve read it can be potentially half or even double the 6g proposed. Therefore, if you’re really looking at tracking and serious on dosages, in reality the best option is to go with a caffeine supplement, (it just won’t taste so good!).

High Protein Chocolate Cheeseless Cheesecake

by Nutrition 4 Fighters, posted in Uncategorized

Looking for a high protein breakfast option outside of your standard omelette? Maybe you’re needing a pre or post workout snack? Looking no further! This is a perfect morning breakfast treat or pre/post workout snack you can take on the move. 

Ingredients – 

  • 2 wheetabix
  • 100ml of semi skimmed milk
  • 100g fat free Greek yogurt
  • 1 tsp of honey
  • 1 tbsp of cacoa powder
  • 20g whey protein
  • 1 tsp of cacoa nibs (optional)

Method

  • Crush the wheetabix up and place in a jar or similar container.
  • Add the milk and ensure it’s fully mixed up evenly. Pat down flat
  • Combine yogurt, honey and cacoa, mixing thoroughly and evenly
  • Add protein powder to the yogurt mixture and fold in, mixing till even consistency
  • Add to the wheetabix and top with cacoa nibs. Leave in the fridge overnight and you’re away.

Total calories: 410

Performance Chocolate Protein Pancakes

by Nutrition 4 Fighters, posted in Uncategorized

These little beauties are a super simple one to cook up and take on the move with you. They’re a great pre or post workout snack with decent macronutrient split of carbohydrate, fat and protein all included.

Ingredients:

1 x medium banana 

 1 x medium eggs 

2 x tsp of cacoa or coco powder

1 x tsp of honey

1 x scoop / 30g whey protein 

1/4 spoon of baking powder

1 x tsp coconut oil (for cooking)

Method:

  • Blend eggs, honey & banana in food processor (or mash with fork)
  • Add cacoa, protein and baking powder, again blending or stirring in
  • Melt coconut oil in frying pan and scoop out around a palm size of mixture
  • Cool on low heat around 1/2 minutes each side
  • Serve hot or cold for a pre or post gym snack

Total calories: 445kcal

Herby Turkey – Under 500kcal easy evening meal

by Nutrition 4 Fighters, posted in Uncategorized


So this is a super affordable, nutritious and (importantly!), quick throw together meal for lunch or dinner. The recipe is for two portions so great for dinner and a then a portion for lunch the following day, unless your significant other is also feeling peckish!

Turkey is a mean source of lean protein that although can dry out if you’re not careful, it does make a change from chicken.

I’ve calculated the calories for this meal using the 250g whole grain rice & quinoa quick cook pack I bought from Aldi, a supermarket chain in the UK, so you may need to make adjustments. For the rice part of the dish though you’re looking for around the 200kcal mark.

It’s always important to be mindful though that it can be very difficult to calculate calories exactly and not always helpful to try. For this meal though you have a pretty accurate figure here that one serving will be between 450-500kcal, as long as you exercise portion control!

Ingredients (2 portions)

– 2 x turkey steaks – cut into roughly even pieces

– 1 x tin of chopped tomatoes

– 1 x medium onion – diced

– 1 x handful of rocket or spinach

– 1 x tbsp of mixed herbs

– 2 x tbsp of half fat crème fresh

– 1 x tsp of oil

– 1 x 250g microwave pack of whole grain rice or quinoa (or alternative pack/ 75-100g dry rice depending on rice type)


2 portions – 470kcal per serving

Method

  • Heat the oil on a low to medium heat, adding the onions and sautéing them till translucent
  • Add the turkey pieces and stir until lightly browned (3/5 mins)
  • Add chopped tomatoes & spices, stirring thoroughly
  • Add the crème fresh and continue to stir on low heat for 5 minutes
  • Add rocket or spinach and continue to heat for 2-3 minutes
  • Meanwhile heat the rice in line with pack instructions. Now combine cooked rice with turkey & tomatoes in mixing bowl, separate two portions, serve and enjoy! 👌