Tag: Protein

10 Veganuary myth-busters

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January 1st has marked the start of Veganuary since 2014, when the non-profit of the same name started encouraging people to try a plant-based diet each January. During the 2020 campaign, more than 400,000 people signed up to the Veganuary pledge, while more than 600 brands, restaurants, and supermarkets promoted the campaign, and over 1200 new vegan products and menus launching in the UK alone.

In 2019, a scientific report released by over 100 scientists shared that plant-based diets can help fight climate change, showing that the West’s high consumption of meat and dairy is directly fuelling global warming. Diets high in meat and dairy are on average significantly more warming than diets without red meat, diets with no meat at all, and vegan diets. Food production is responsible for a quarter of all greenhouse gas emissions, contributing to global warming, with meat and other animal products being responsible for more than half of food-related greenhouse gas emissions, despite providing only a fifth of the calories we eat and drink. So for someone looking to reduce their carbon footprint, choosing a more plant-based diet is a great place to start.

When looking across the board, almost all plant-based foods have lower GHG emissions than almost all animal products

Health-wise, vegan diets are richer in many nutrients due to the increased plant matter, and those who choose a plant-based diet (vegetarian or vegan) are less likely to suffer from heart disease. There are lots of other health benefits of veganism too, but also plenty of things to consider, so read on if you’re thinking of going vegan, whether for one month, one year or the rest of your life!

1. Don’t forget supplements

If you’re planning on only being vegan for a month, and already eat a diet heavy in plant-based foods, the chances are you’d be really unlucky to become deficient in anything (unless you already were to start with). However, if you’re looking to become more plant-based over the long-term, it’s important to understand what supplements you need, such as B12, which is recommended for all vegans. Check out this blog post for all the recommended supplements.

2. Consider not doing veganuary….

… But instead moving to a more plant based diet over the course of a few months. It’s not as ‘exciting’ or ‘glamorous’ as a difficult challenge, but it’s my belief that slow change is usually more sustainable and beneficial than immediate change. Unless you ate a diet heavy in plant-matter prior to switching, you may suffer gut issues (thanks to the high-fibre content of most vegan diets), and slowly cutting out various animal products gives you time to reintroduce new foods and meals to your repertoire, reducing the shock to both your body and your culinary skills!

3. It’s not about cutting things out

Many people I know who have struggle with a plant-based diet are those who have seen veganism as a way to cut out half their diet (myself included, when I first tried it aged 15). Cue sluggishness, grumpiness and constant hunger. It’s true that veganism likely isn’t for everyone, but you can avoid the above ailments by introducing, rather than just cutting out, foods. Meat serves as the protein source in many meals, so this must be replaced by a number of other substitutes, such as pulses and/or meat substitutes. There are lots out there, so experiment! Find what works for you, and most of all, make sure you’re eating enough – plants are high in fibre and low in calories, so you’ll likely need to eat more volume to get enough calories from your diet. Don’t let yourself go hungry.

4. Vegan does not necessarily mean healthy

It’s perfectly possible to eat a vegan diet and gain weight. It’s also perfectly possible to eat a vegan diet and end up considerably less healthy than before, because veganism does not equate to health. Nowadays especially, it’s so easy to get confectionary and desserts that are vegan – and despite the fact that they’re vegan, a cake is still a cake. As with any diet, becoming plant-based requires thought, planning and attention to nutrient density of foods. By all means eat the cake, just don’t fool yourself into believing it’s healthy just because it’s vegan.

5. Soy won’t give you moobs/breast cancer

Another concern about turning vegan is that 50% of your diet will be soy, and soy gives you breast cancer. Except it won’t, and it doesn’t. Soy is a common ingredient in a lot of meat substitutes, plant-based milk and foods such as tofu and tempeh. However, it’s not as prevalent in most vegan diets as you might think, and has no link to breast cancer or ‘feminising’ effects on men. There is a lot to be said for varying your diet and mixing up your sources of protein, but in terms of health, soy is a complete protein, low in fat, relatively cheap and pretty damn good for you. Unless you’re allergic, you don’t need to avoid it.

The other concern about soy is that it leads to deforestation. While this is true of some soy products (deforestation linked to soy products is responsible for 29% of Brazil’s GHG emissions), it is worth remembering that around 75% of global soy production is actually fed to livestock – in far greater quantities than we consume it. If you want to reduce your contribution to soy deforestation, ironically going vegan could be a pretty effective way to do so. And, of course, vary up your protein sources so you’re not eating it for every meal.

6. Being vegan does not make you the perfect environmentalist

On average, the emissions released by a vegan diet are considerably less than those from an omnivorous diet or vegetarian diet. This is because almost all animal products result in greater emissions than almost all plant-based products, no matter where they’re from. However, some products, namely coffee, chocolate and beer, have differing impacts relating to how they’re farmed (e.g. is the cocoa and coffee grown on deforested land?). In addition, foods such as almonds and avocados are particularly water intensive, contributing to drought in the areas they are grown. However, neither avocados nor almonds are a direct substitute for meat, and vegans and meat-eaters alike are both likely to eat all of the above products – so this isn’t just a vegan issue.

Even environmentally questionable products such as almond milk fare better environmentally when compared to cows milk, so if being eco-friendly is high on your agenda, you’re still better off moving to a more plant-based diet, whilst keeping in mind that not all vegan products are necessarily good for the environment. Bear in mind that eating local and seasonal has numerous benefits and that while very beneficial, going vegan does not magically make you the perfect environmentalist.

On this note, your environmentalism should not end at changing your diet. Veganism has been co-opted as an extremely white movement, but plant-based diets have existed for centuries in other communities, long before making it to the white mainstream. Don’t let your vegan morals end at Joe and the Juice juices and quinoa – follow BIPOC creators and educators on Instagram and understand how the vegan movement currently benefits white people, often at the expense of its historical originators.

A graph showing the comparison between animal products and plant-based products, showing that how your food is grown can vastly alter its environmental impact

7. Consider why

Going plant-based is a great thing to do for so many reasons, but for some people, it can be exactly the wrong thing to do. For example, if you struggle with restrictive behaviours when it comes to eating, suddenly switching to a vegan diet can be triggering and lead to unhealthy behaviours. If you’re concerned, speak to a dietician before trying anything new. As mentioned above, eating a vegan diet shouldn’t be about restriction – it should be about expanding your diet to incorporate a whole range of delicious plant-based foods.

8. Look at other areas of your life

Scientists have said that going vegan is the single biggest thing an individual can do to reduce their environmental footprint. However, there are numerous other ways you can also benefit the environment, from consuming fewer goods overall (e.g. not buying new clothes every week), flying considerably less and moving to an ethical bank. Going plant-based was my ‘gateway drug’ to considering my other actions and their impact – and I’m still learning new things every day! Check out my vlog on some of the best ways to reduce your overall environmental impact.

9. You won’t get weak and weedy

One of the biggest concerns about veganism (at least among the fitness community) is that it doesn’t allow for ‘gains’ and fitness progress. This couldn’t be further from the truth – a vegan diet can certainly be sufficient and even beneficial for athletes – but it is something that you should consider when making the switch. When I turned plant-based I expected either massive gains at the gym or to lose all my strength and endurance over time. In reality, not much changed at all, and the diet provided enough of everything to take me through 2 boxing fights, a marathon, 2 ultra marathons and all my workouts in between. So long as you eat enough calories, ensure you eat a wide variety of foods and supplement what’s lacking, you may see fitness benefits, or at worst, just stay the same as you were before.

This guy was vegan!

10. Remember, everyone takes their time

Once you’ve made the huge step to becoming plant-based, it can be frustrating to watch others choose not to do the same. When you’ve educated yourself on the myriad benefits and made the effort to switch, it’s easy to get up on your high-horse and judge others who haven’t done the same. Getting angry at people, however, rarely leads to positive, long-lasting change – think back to the number of times someone suggested that you try vegetarianism or veganism. It’s likely you didn’t suddenly change your way of life and immediately turn vegan, so why would you expect the same from someone else? People have their own reasons for living the way they do, and trying to force someone into your way of thinking can have the reverse effect you want it to. By all means educate if someone enquires, but I find living my best life and leading by example is enough.

I feel great eating a plant-based diet. I love it for so many reasons, but that’s because I’ve planned it, researched extensively, listened to my body and learnt over the years. It’s undoubtedly the right thing for me. I’m still learning everyday and wouldn’t dream of considering the way I do things the ‘best way possible’; everyone is unique, everyone moves at their own pace and what works for you won’t necessarily work for someone else.

Good luck with your Veganuary or the start of your plant-based way of living! I’d love to hear if you found this useful and if you have any pieces of advice of your own! Comment below and don’t forget to share this on Instagram! If you enjoyed this article, please consider making a small contribution to the running of my blog.

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Supplements for vegans

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As we take the first tentative steps into January, many people will be making their first forays into veganism. And with all the many health benefits, environmental benefits and ethical considerations, it’s not surprising that more and more people are moving towards plant-based diets each year.

However, as with any diet, veganism is one that should be planned, in order to make it as balanced and varied as possible. One of my favourite things about eating plant-based is that it forces me to be more imaginative with my cooking. When I ate a pescatarian diet (no meat, just fish from the age of 5 to around 22 years old), I often cooked the same few meals over and over again. When I started eating plant-based, however, I had to reconsider the flavours, cuisines and types of food I wanted to eat. It was probably one of the better things I ever did for my cooking, but also for my health, as I had to start eating lots of different types of foods to remain healthy.

If you’re considering veganism just for a month and know what you’re doing, the chances are you won’t become deficient in anything. It’s also accepted that well-planned vegan diets are sufficient to get enough nutrients (and more!) into your system. However, if you would like to eat a more plant-based diet more of the time or are just starting out and unsure what you need, taking supplements is highly recommended, as well as aiming to introduce more foods into your diet. It’s not enough to just cut out meat and dairy, and continue eating all the parts of your previous diet, just without these elements with without adding anything new. Not only would it likely be bland and uninspiring, it’d also leave you at risk of deficiencies, and likely swearing you’ll never go vegan again. But alongside extra foods, there are some supplements that it’s recommended that vegans take. Read on for more!

Supplements you should consider as a vegan

Vitamin B12

Vitamin B12 is recommended for all vegetarian and vegans, and if you’re not sure whether you’re deficient you’re unlikely to cause yourself any harm by supplementing. Because of this, it is good to take whether you believe you are deficient or not, as much of the population is lacking B12. Some people suggest that you can get enough from unwashed vegetables, mushrooms, spirulina etc., but there is no scientific evidence for this belief.

Vitamin D

Vitamin D is recommended for everyone living in the UK or northern latitude countries due to reduced sunlight hours in winter. It assists with calcium absorption and is vital for healthy bones, so should be supplemented by anyone – vegan or otherwise – living in northern latitudes over winter.

Long-chain Omega 3s

Long-chain omega 3s play a part in brain and eye health, so are pretty important to get right. Reduced levels have been linked with depression, breast cancer and various other conditions. Omegas are mostly found in fish oils, which explains why vegetarians and vegans have up to 50% lower concentrations of EPA and DHA (long chain fatty acids) than omnivores. Because of this, it’s recommended that vegetarians, and vegans especially, supplements with algae oil, high in essential fatty acids, to maintain healthy levels.

Iron

Iron supplementation, especially for women, may be advisable if you don’t eat red meat. Too little iron can lead to anaemia and symptoms such as fatigue and decreased immune function. Vegans can absolutely get enough iron from foods such as cruciferous vegetables, beans, pulses, dried fruits, nuts and seeds, as well as fortified foods such as plant-milks, but if you’re suffering from symptoms of anaemia, consider seeing a doctor to see if iron supplements would help. Don’t take iron supplements if you don’t feel you are deficient – having levels too high can be also harmful, so seek medical advice if you are unsure.

Iodine

Iodine could be beneficial for vegans, especially those who are pregnant. Since iodine is mostly found in seafood and dairy products (due to iodine used to clean farming equipment), vegans are at risk of becoming deficient. Reduced iodine levels can lead to hypothyroidism, so although it is possible to reach the RDA with vegan foods such as seaweed and iodine salt, if you don’t eat these regularly, it may help to take a supplement.

Thankfully, it’s easy to find supplements nowadays containing all the recommended vitamins and minerals required as a vegan so you’re not popping five plus pills each morning. Many non-vegans are also advised to supplement (e.g. for vitamin D) so provided you take supplements as recommended, you’re really not missing out on anything while eating a plant based diet! It can seem daunting having to take supplements, but in reality it’s quite simple – supplements such as Wellwomen Vegan and Boots A-Z contain almost all the required minerals in one capsule and would probably be beneficial for many people to top up their diet.

Of course, supplements should not replace a balanced and varied diet – many things are better absorbed when consumed in food form, not to mention better tasting – but getting any diet right is key to living a healthy, energetic and happy life, and the same goes for veganism, whether just for January or for the rest of your life.

I’d love to hear if you’re giving Veganuary a go, and whether you choose to supplement or not and why! Comment below and share this on Instagram if you found it helpful.

Protein – how much do we really need?

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Are we whey too obsessed?

One of the questions I am asked most frequently when people learn that I am vegan is ‘but how do you get enough protein?’. It’s an understandable query – the last few years have placed so much emphasis on protein as the answer to all our health and fitness queries, it’s hard not to believe that the more protein we eat, the healthier we are.

But is protein really the be-all and end-all of a healthy diet? How much protein do we really need and what are the best sources? Are protein powders good or a waste of money?

Contrary to popular belief, if you eat a wide variety of foods containing plenty of wholegrains, meeting your daily protein requirements as a vegan is not too difficult. One argument against veganism is that there are very few ‘complete protein sources’ (protein sources containing all nine essential amino acids we need in our diet. Whilst complete proteins sources are primarily found in animal products, such as meat and eggs, consuming a mix of plant-based foods means it’s possible to consume all essential amino acids in a vegan meal, e.g. peanut butter on toast, or rice and beans.

It was indeed once thought that vegetarian and vegan diets couldn’t supply adequate amounts of the necessary amino acids, but updated views suggest that “protein from a variety of plant foods eaten during the course of a day typically supplies enough essential amino acids when caloric requirements are met”.

Supplements or food?

Protein supplementation is big business – in the UK we spend more than £66m a year on sports nutrition products, and research suggests that around 25% of us have consumed some sort of sports nutrition product in the last year. Thanks to this market boom, there are plenty of great protein supplements out there (as well as some really, really bad ones), but protein is thought to be best consumed primarily in food rather than supplements for a number of reasons.

According to Euromonitor figures, which cover ready-to-drink beverages, protein powders and protein bars with a minimum of 20g of protein, the sports nutrition market has grown by about 160% since 2011. Another market analyst, Nielsen, said there was a 63% rise in sales of protein bars in 2015, compared with the previous 12 months, while Mintel figures, published in August, said there were 40% more launches of high-protein products in 2016 compared with 2015 – The Guardian.

  1. Protein powders lack vitamins, minerals and fibre that you get from eating food, which are important in every diet
  2. Many protein powders contain artificial chemicals, such as sweetener, which may have some negative health effects if consumed in large quantities, and taste kinda weird.
  3. Excess protein is either excreted in urine or stored as fat and can lead to weight gain. Just because shakes are drinks, it doesn’t mean they don’t contain calories. It is harder to overeat on a meal, which is usually much more satisfying.

Having said that, protein powders can make a quick and easy ‘snack’ after a workout, which is why so many people take them. If you struggle to hit daily calories, they can be a useful way of increasing them, but using them in lieu of a meal, for example, can lead to decreased overall nutrient intake, which is best avoided.

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How much protein should I be eating?

The recommended daily allowance of protein is somewhere between 0.8g and 1.2g of protein per kilogram of bodyweight. Certain factors can push you towards the higher end of this, such as having a very active lifestyle, and older people also have higher protein requirements, but the majority of people are fine towards the lower end of the scale. In fact, some evidence suggests that reduced protein consumption is linked to increased longevity. However,there is little evidence to suggest that eating excess protein is harmful for an otherwise healthy adult, but excess protein cannot be utilised by the body, which is why protein supplements are possibly more fuss than they are worth: excess protein will go straight though you, so you’re literally flushing money down the drain!

So what are the best plant-based sources of protein?

Tofu

Tofu is derived from soya (another great source of protein) and can be cooked in many ways, taking on the flavour of whatever it is being cooked in. 100g tofu provides 8g protein and is also incredibly low in fat.

Oats

While you may think of oats as a carbohydrate, they are also one of the best vegan protein sources. Oats pack a protein punch at 10g protein per 100g! Buy whole or steel-cut oats rather than instant to get the full benefits.

Quinoa

Whist not extremely high in protein (4g in 100g cooked), quinoa is one of the few plant-based foods that is a complete protein. Contrary to its appearance, quinoa is actually a seed, but makes a great alternative to other carbohydrates.

Pulses

Pulses, such as lentils, chickpeas and beans are not only extremely healthy, but also cheap and easy to chuck into any meal. Chickpeas come in at 7g protein per 100g, lentils at 8-9g protein per 100g and peas at 7g per 100g. These should make up a large proportion of any plant-based diet.

Peanut butter

Although high in fats and therefore best consumed in moderation, peanut butter contains 25g of protein per 100g, making it also an excellent (and cheap) source of protein. When combined with wholemeal bread, it acts as a complete protein source (i.e. all essential amino acids are present).

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Summary

What’s important to remember is that you don’t have to eat a steak in order to consume adequate amounts of protein. All foods contain a mixture of fats, protein and carbohydrates in differing ratios. Eating a varied and wholegrain-rich diet is a simple way of ensuring you are consuming enough protein (and vitamins and minerals) everyday.

Eating a healthy plant-based diet doesn’t have to be expensive or difficult, and even if you are extremely active, you can rest assured that you are probably consuming enough protein day to day.

For what it’s worth, I consume protein powder from time to time. If there’s a chance it’ll make my DOMS (delayed onset muscle soreness) better after an intense workout, I’m happy to try it. Having said that, when I run out I rarely bother buying any more, because I know the benefits are marginal. Some protein powders taste great though, so they’re nice as added flavouring in cereal, smoothies etc! Just bear the above in mind if thinking about purchasing some.

What are some of your favourite vegan high protein meals? Do you take protein powders?

Header image by Caylee Hankins featuring Rickel White, my boxing coach (who doesn’t take protein as far as I know)! Check them out and come and find me on Instagram.

Miso quinoa buddha bowl

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This recipe is the perfect dinner for two, including carbs, plenty of veg and protein. Double or quadruple the recipe and you have some great lunches throughout the week, as this tastes just as good cold. These flavours taste amazing together but equally, if you have leftovers lying around just chuck them in – that’s the amazing thing about grain bowls.

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SUCH YUM

Ingredients:

  • 1 can of chickpeas
  • 1 pakchoi
  • 250g cooked quinoa (approx 80g uncooked)
  • 150g cabbage
  • 1/2 large avocado
  • 1/2 block tofu or tempeh
  • Paprika
  • Chilli powder

Dressing

  • 5tbsp sesame oil
  • 2 tbsp olive oil
  • 1tbsp soya sauce
  • 1tsp miso paste
  • 1tsp ginger paste/lazy ginger

Method:

  1. Head the oven to 60 degrees (to keep the ingredients warm)
  2. Start by cooking the chickpeas. Pour a drizzle of sesame oil in a non stick pan and add the drained chickpeas
  3. Sprinkle on the spices and toss. Cook until browning (about 5 minutes)
  4. Pour into a bowl and keep warm in the oven (at 60 degrees)
  5. Quarter the pak choi lengthways and place in the frying pan with more sesame oil
  6. Cook for around 3 minutes on each side, until browned and soft. Place in the oven to keep warm.
  7. Dice the cabbage and cook in the frying pan with a dash of sesame oil
  8. While the cabbage is cooking, cook the quinoa. If it is the ready-cooked quinoa this should take just a few minutes
  9. Fry the tofu/tempeh in a pan whilst the cabbage and quinoa is cooking
  10. Dice the avocado half
  11. Make the dressing by whisking together all the ingredients with a fork
  12. Make up the buddha bowls by placing in all the ingredients into 2 bowls/plates and pour on the dressing

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Supplements – what, why and how?

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I’ve been asked so many times what I think about X supplement and approached by brands to promote new bizarre sounding pills claiming to solve all your training problems. Whilst some of them may have tentative supporting evidence, a lot don’t. I know the supplements market is a total minefield, so here are some of the most popular supplements out there, and evidence for and against them. Obviously research is always coming out saying X, Y or Z – I’ve included a lot of reviews and meta analyses to try to get a balanced view of the literature but always think critically about what people are trying to sell you. Just remember: there’s no magic pill that’ll suddenly make you fit or give you the perfect abs. Training is hard whatever supplements you take, and quite often it’s worth spending the £50 you spend on supplements on a personal training session or a few books on nutrition. Knowledge is power (literally in this case!).

 

Protein

Our muscles are made up of protein fibres, some of which are broken down and rebuilt each time we exercise. Protein supplements/shakes claim to enhance recovery of muscles and aid growth, thereby improving performance. However, the level of conflicting information (and the price of a lot of the supplements) warrants a closer look at the evidence of their efficacy.

The evidence: Looking at muscle recovery time, muscle soreness and muscle growth, the data are inconclusive. Some meta-analyses state that here’s no evidence to suggest that muscle recovery is faster when someone consumes protein before, after or during a workout. However, a lot of the studies looked at small sample sizes, and measures of ‘muscle soreness’ and recovery are often hard to quantify. There is, however, fairly strong evidence to suggest that people in a calorie deficit may benefit from taking protein supplements, and that protein can reduce muscle catabolism (break down) following a workout. Verdict: if you’re looking to build muscle and/or are in a calorie deficit, protein may help you out. However, if you’re looking to reduce DOMS or decrease recovery time, the jury is out on whether protein can help. Because of the mixed evidence, it may be worth trying it out, especially if you’re vegan or struggling to fit in enough protein in your diet and wanting to train hard. Find what works for you!

 

BCAAs

BCAAs or branched-chain amino acids are amino acids with side chains. There are three types: leucine, isoleucine and valine. The supplements are sold to increase protein synthesis, purportedly increasing muscle mass (even while in a calorie deficit) when paired with the right training. When taken regularly, supplementation may decrease fatigue during exercise by reducing the increase in serotonin during exercise, which contributes to fatigue.

The evidence: BCAAs are one of the most heavily studied supplements on the market. In terms of exercise (there are many other uses of BCAA supplementation), there are two main factors looked at: increased exercise performance and reduced muscle breakdown. The former has much mixed evidence, mostly suggesting that BCAAs are unlikely to significantly improve exercise performance. The latter, however, has much more evidence supporting it. Multiple studies show that supplementation before and after exercise reduce muscle breakdown after strenuous exercise, reducing delayed onset muscle soreness (DOMS).

 

Creatine

Creatine is produced naturally in the body and stored predominantly in skeletal muscle. However, it is also sold as a supplement and marketed as helping to improve energy production for short duration, high intensity exercises. Theoretically, it is used by the body as a substrate to form ATP (the little packets of energy our body uses), and therefore supplementing with it means more ATP (energy) can be produced.

The evidence: Creatine is one of the more sound supplements on the market. According to one review paper, creatine is the most effective supplement to increase high-energy exercise capacity and muscle mass during training. As it turns out, of the 500 peer-reviewed papers looking into the effects of creatine, 70% concluded that it benefitted high intensity performance. However, when looking at more endurance exercises, the evidence is inconclusive, showing that if you want something for long-distance running, you should probably look elsewhere.

Nb/ There have been concerns that creatine supplementation may alter liver and kidney function, so if you have underlying conditions, creatine use should be avoided. In general though, it seems to be relatively safe!

 

Beta-alanine

Beta-alanine is a naturally occurring amino acid that is used by athletes to improve performance. Purported benefits include improving exercise capacity, building lean muscle mass and improving physical functions in the elderly.

The evidence: This supplement definitely shows some clear evidence that it can improve performance by reducing fatigue, thus making building muscle easier for those who take it. The benefits are seen most clearly in high intensity activities lasting 60s to 300s. However, the side effects are not widely studied but commonly experienced. If you’ve ever taken beta alanine you’ll probably be aware of the tingly feeling you can get, which is unpleasant at best. Few studies if any have looked into the safety of this supplement, and whilst it appears safe at recommended doses, take it at your own risk.

 

Electrolytes

When we exercise we sweat, losing salts as well as water. Salts are important for our muscles to function properly and too few of them cause the body to cramp up. If you’re into endurance exercise or workout in hot places, chances are you’ve considered taking electrolytes. Electrolytes help replenish the salts lost when we sweat, thus keeping our muscles working properly, and are provided in a way that doesn’t give our body too much of any one type of salt (e.g. sodium). Supplementation aims to reduce heat stress, muscle cramps and aid rehydration.

The evidence: electrolyte supplementation has been shown to reduce cramping caused by electrolyte loss (lots of sweating), but cramping can still occur due to other factors. It reduces heat stress, so if you’re working out hard in a hot country (e.g. racing or competing abroad) this may be something to consider. If you’re not working out in extreme heat for extended periods of time, electrolytes are probably not required for your everyday training schedule.

 

I hope this helps clarify some things for you!

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Choosing supplements to aid your workouts can be a minefield

Protein cookie dough

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When you just want something that tastes unhealthy, looks unhealthy and is just the right amount of decadent, this one is for you.

It needs no more introduction: peanut-butter protein cookie dough

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Ingredients:

  • 1 can chickpeas
  • 50g peanut flour
  • 1 scoop vanilla protein
  • 100g honey
  • 100g peanut butter
  • 60g 70% (or more) dark chocolate (chips or finely chopped)

Method:

  • Pour all the ingredients except for the chocolate in a blender
  • Start slowly and then increase blending speed to mix
  • If you would like peanut butter swirls add the peanut butter at the end and blend slowly, or hand mix in
  • Fold the chocolate pieces into the mix
  • Refrigerate

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Blackberry protein sponge

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This cake uses some strange ingredients that you might not usually associate with cakes, but once you taste it you’ll see why! The chickpea keeps the cake moist without becoming dense and the blackberries give it a pleasant tang that stops it being too sweet or bland.

If you are vegan, the whole cake can be made vegan by using egg substitute and vegan protein (although be aware – vegan protein absorbs more liquid, so you may need to add a splash of water or almond milk). As it is, this cake packs in a huge amount of protein and important fibre so definitely constitutes a very healthy treat.

You can make this into one large loaf using a loaf tin or alternatively you can make 2 small round cakes, which you can stack together like a Victoria sponge cake. I use cashew cream and homemade blackberry jam for the filling.

I would 100% recommend you pick your own blackberries for this – not only is that free but also they taste amaaaaazing and you get the gratification of working for your dessert. Now is the season and they’re everywhere so have a forage!

Macros (cake only): 270cals, F: 12g, C: 24.2, P: 15.5

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Ingredients:

  • 2 eggs
  • 100ml honey (may need less with sweeter protein powder)
  • 50ml vegetable oil
  • 100ml almond milk
  • 1 can chickpeas
  • 100g vanilla/unflavoured protein
  • 100g self-raising wholemeal/white flour
  • 100g ground almonds
  • 1tsp baking powder
  • 150g – 200g blackberries

Method:

  • Pre-heat the oven to 180C (160 fan)
  • Blend together all the liquid ingredients with the chickpeas until smooth (a couple of minutes)
  • In a separate bowl, mix the dry ingredients to blend
  • Fold in the dry ingredients into the chickpea liquid mix
  • Add half the blackberries and mix (it should be easy
  • Pour into a deep greased tin, preferably with a removable base (or two shallow round tins for filled sponge) and place the remaining blackberries on top
  • Cook for 35-40 minutes if in shallow tins or 45 minutes if in loaf tin. Check with cake prodder to see if it comes out clean. This may take an hour to cook in a deep tin
  • Remove from the oven; keep in tin and let cool on wire rack. Remove from tin when cooler and leave to cool further on the rack. Do not cut until at room temperature.

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If you sandwich the cakes you should level off the lower one using a bread knife

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Spread on the jam and cashew cream thickly, leaving some space at the edges

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Sandwich and enjoy!

Chocolate protein truffles

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This recipe is a staple that should always be found in your fridge if you’re into fitness or love chocolate. The only problem is, as soon as you make them, they’re basically gone straight away, especially if you have sisters! But at around 30 calories a bite, you can make a few batches and not feel terrible if you eat them all (been there, done that, no regrets).

Per ball – P: 4.1g, C: 0.6g F: 1.4g, 30 calories

Ingredients:

  • 120g protein powder of choice*
  • 50g cocoa powder
  • 50g ground almonds **
  • 150-200ml almond milk
  • Honey/agave/maple syrup (optional, to taste)

* I use nutristrength chocolate whey isolate. You can use vegan protein but you may have to use more milk. Salted caramel and various other proteins work really well here too! Experiment and let me know what you come up with.

** If you like peanuts, peanut flour created smores truffles – SO GOOD

Method:

  • Mix the dry ingredients together make sure they are well blended.
  • Add the milk slowly, mixing as you go. I usually use around 170ml with whey protein. You may not need the full 200ml
  • Add the honey/sweetener at this point and mix in
  • You should get to the consistence where it is extremely hard to mix but not dry.
  • Wet your hands and grab small (walnut sized) balls of mixture and roll into a ball (the mixture, not you)
  • Pour cocoa powder onto a chopping board/flat surface. Roll the ball in it using your palm.
  • Store in the fridge (best when eaten cold).

Enjoy!

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Protein nicecream

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This is where the future of guilt-free desserts is at. In case you’ve not yet become acquainted, nicecream is a wonderful invention that tastes like a mix between marshmallow fluff, ice-cream and banana milkshake – and it’s totally healthy!

I always make mine for 2, so this recipe is for 1 big portion or small portions for 2 (but realistically who wants to share). It can be made vegan really easily (use nut milk and vegan protein) and is a great alternative to a protein shake if you’re craving something sweet. I use a mix of Women’s Best cookies & cream/vanilla and unflavoured MyProtein whey.

Macros (per portion): C: 35.2g, P: 36.3, F: 2.9g

Ingredients:

  • 2 frozen bananas (frozen overnight)
  • 100ml milk of choice (use less if you want it thicker)
  • 3 scoops protein of choice
  • Vanilla essence (optional)

Add all the ingredients to a food processor and blend until smooth.

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My daily routine

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I have been asked many times what I usually eat in a day, how often I workout, what I do when I workout etc etc. At first I wasn’t going to write it – I don’t eat anything special. My diet isn’t an insight into how to get abs or the ‘perfect’ diet, so why would anyone want to see it? But then I thought, that’s why I’m going to write it – my diet isn’t a miracle worker, but then healthiness isn’t a miracle. It requires hard work and dedication, but you also need to have fun. Unless you’re training and eating to compete, ‘clean eating’ just isn’t sustainable or fun enough to contemplate doing all the time (at least for me). So if you’re reading this to find some miracle, you might as well stop. But I hope you don’t, because this is what a real person with real cravings and a real life eats. If you think that it’s filled with superfoods, hours of cardio and no cake, think again!

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I try to run about 4-5 times a week, either on the track or on the treadmill before a workout (photo by @mattlincolnphoto)

Daily diet: I don’t have a standard diet that I stick to everyday – my diet switches up daily and, like most people, I go through phases of eating really healthily and then have days when I eat probably (a lot) more than I should. But that’s balance, and that’s the ethos I live by. I base my diet on vegetables, but enjoy fish, quorn and complex carbs too. I try to limit animal products (except for eggs) and don’t eat meat.

Sleep: Sleep is a huge part of my life. I sleep 8-8.5h per night, although if I had my way it’d probably be more like 9.5-10h. I am a koala bear and can sleep at pretty much any time, anywhere. Sleep is so so important and stops you craving sugary snacks when you hit an energy slump in the afternoon. It also means you can train hard – it’s always so difficult if you’re sleep deprived. A good sleep routine helps me. I usually go to bed by 10, and am asleep before 11pm 🙂

Exercise: My workouts vary from day to day, and I try to mix up the parts of the body worked. I start most workouts with a 2km run or a 15 minute steep incline (8-10%) walk. This is to warm up my legs (especially needed in the winter) and increase my heart rate. This is all the cardio I do unless I got to track to train with the athletics club! I go for 2km in under 8 minutes, but of course everyone will vary. I workout abs twice a week at least, legs/butt I leave to running and arms/shoulders/back twice. Any remaining workouts are usually at the running, boxing or classes to mix things up a little. Sometimes I do full body workouts, which follow a Barry’s Bootcamp style (run, circuit, run circuit etc.). These are amazing if you want to burn fat, as they incorporate weights and cardio.

Supplements:

BCAA – Branched chain amino acids. These are three of the nine essential amino acids in humans and help muscles recover and grow after exercise. They may help reduce fatigue and DOMS in athletes. However, BCAAs probably aren’t required if you get lots of protein in your diet.

Protein – Similar to BCAAs, protein supplementation helps fix minute tears in muscle fibres after exercise. Having protein shakes is really useful if you’re not going to eat in the 45 minutes after exercise, as this is when protein is most needed by the body. I mostly use vegan protein, as whey, whilst it is absorbed more easily into the body, may not be as good for you in the long run (another post entirely)! I love strippd vanilla pea and hemp protein and am also a massive fan of Nutristrength whey isolate, which is kind on your stomach and really natural even if you’re lactose intolerant. Use FLORA15 if you’d like 15% off!

Multi-vitamins – I take multi-vitaminseveryday. They’re useful if you’re vegan or have a restrictive diet, although most people should have enough of the vitamins in their diet in general if you eat a variety of foods!

Ginkgo – Ginkgo has been used as a supplement for thousands of years in China. Whilst I’m wary of anecdotes about the wonders of traditional medicine, gingko has been widely researched and shown to slightly boost memory and cognitive speed. It may improve circulation (much needed for me) and increase energy levels.

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BCAAs, protein, snack bar and some other essentials I take to the gym

Day 1:

Breakfast: Smoothie bowl (check out some of my favourite recipes here and here) topped with muesli and crystallised ginger.

Lunch: Wholemeal pitta filled with vegetables I roasted over the weekend (squash, parsnip, carrot, tomato, kale), tomato paste, chilli flakes and mozzarella. Plain yogurt for dessert.

Snack: A protein bar/shake and some BCAAs after my workout.

Dinner: Homemade sweet potato and chickpea curry with Pollock

Dessert: Protein banana nice cream (food of the gods)

 

Day 2:

Breakfast: Bowl of chia and oat protein pudding (half chia and oats, mixed with almond milk or water and protein powder).

Snack: Slice of homemade beetroot chocolate cake

Lunch: Sourdough toast, ½ avocado, 2 scrambled eggs, polenta

Post-workout snack: Grenade carb-killa protein shake, BCAAs

Dinner: 2 egg omelette, quorn chicken pieces, kale, tomato

Pre-bedtime snack: cereal and crystallised ginger with coconut and protein powder.

 

Day 3:

Breakfast: Scrambled eggs (2) on homemade protein toast

Snack: Apple and peanut butter

Lunch: Kind bar and protein shake (I was full!)

Dinner: (LOTS of) Homemade veggie lasagne with apple crumble for pudding

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Apple crumble! I could eat this all day everyday ❤

I hope you find that useful, and don’t hesitate to ask any questions you might have. Remember, being healthy is not a miracle and it’s not a diet. It’s got to be a sustainable way of living, and one that you enjoy doing!