Muhdo Your Guide To Being Healthy

YOUR GUIDE TO BEING HEALTHY

WANT TO GET FIT FASTER?

FAST TRACK YOUR FITNESS.

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Welcome to Food for Fitness.

As individuals we all know what food we like but do we really know what our individual bodies need?

Food for Fitness is designed as a simple guide to creating meals and drinks that you’ll enjoy and that your body will thrive on.

For those seeking deeper insight into their bodies and how to optimise them we give a short introduction into genetics and how nutrition is the key to unlocking your unique genetic gifts.

Because at Muhdo we believe your health matters.

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Contents • Intro

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• Recipes • Smoothies 5 • Breakfast 11 • Lunch 17 • Dinner 29 • Genetic Profiling

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• Stacks & Shakes • Dynamic duos 53 • Essential stacks 61 • Full recovery 65 • Time to shake 69 • Super shakes 77 • Shaking it up 83 -4-

5

SMOOTHIES Great smoothies to start your day the healthy way

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smoothies

VANILLA BERRY BLAST RECOVERY SMOOTHIE If you want to keep it simple, this is as easy as it gets: Just three ingredients for optimal recovery.

• 350g frozen blueberries • 2 scoops vanilla rice protein powder • 300ml water Add all ingredients to a blender and blend for 30 seconds NUTRITION FACTS: Calories: 398, Fat: 2g, Protein: 49g, Carbs: 46g -6-

smoothies

BEET, APPLE & CUCUMBER SMOOTHIE Rich in essential nutrients like folic acid, fibre, and potassium, beets are a powerhouse vegetable. Bonus: They can also help boost blood flow to muscles, which is ideal for training.

• 1 beet, washed and juiced • ½ green apple, peeled, cored, and diced • ½ cucumber • 285ml coconut water • 140g ice • Juice of 1 lime • A good bunch of basil • 2 cm ginger, peeled • 1 tbsp hemp seeds Add all ingredients to a blender and blend on high for 1 minute or until smooth.

NUTRITION FACTS: Calories: 188, Fat: 8g,Protein: 9g, Carbs: 14g

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smoothies

SWEET STRAWBERRY SPINACH SMOOTHIE Thickened by high-fibre avocados and protein-rich chia seeds, this smoothie provides ample healthy fats and filling Greek yoghurt to keep you feeling satisfied for hours, but it has just 12 grams of sugar.

• 120ml water • 6 oz plain nonfat Greek yoghurt • 150g frozen strawberries • 15g frozen spinach (or 70g fresh) • 1 tbsp chia seeds • 2 tbsp chopped avocado • ½ tsp vanilla extract Stevia (optional) • 70 - 140g cup ice OPTIONAL ADD-INS • 1 tbsp psyllium husk • 1 serving protein powder of your choice • ¼ tbsp ground cinnamon • 2 tbsp almonds Add all ingredients to a blender and blend until smooth. Serve immediately.

NUTRITION FACTS: Calories: 191, Fat: 6g,Protein: 19g, Carbs: 19g

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smoothies

SNICKERDOODLE SMOOTHIE The added protein in Buff Bake’s almond butter plus hydrating coconut water makes this a truly hunger-curbing smoothie.

• • • • • •

6 oz coconut water 150g frozen banana ¼ tsp cinnamon ¼ tsp vanilla 1 tbsp Buff Bake Snickerdoodle Protein Almond Spread 1 serving of Vanilla Kura protein powder (kura nutrition.com), or your fave vanilla powder • 70 - 140g ice Add all ingredients to a blender and blend until smooth.

NUTRITION FACTS: Calories: 404, Fat: 9.5g, Protein: 21g, Carbs: 64g

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smoothies

PUMPKIN & PROTEIN

THIS SUPERFOOD DESERVES MORE THAN JUST ONE NIGHT A YEAR. TIME TO GET THE PUMPKIN OFF YOUR PORCH AND INTO YOUR KITCHEN! What better way to embrace the autumn than with a pumpkin cinnamon protein shake?

This superfood gets its vibrant orange colour from beta-carotene, a provitamin that can help improve eye health and exercise-induced asthma. Studies have also shown that a diet high in beta-carotene can even help prevent prostate and colon cancer!

• 1 scoop vanilla or banana protein powder • 115g pumpkin puree, fresh or canned • 1⁄2 frozen banana • 2 tsp plain Greek yogurt • 240ml unsweetened almond or cashew milk • 1⁄2 tsp ground turmeric • 1 tsp ground cinnamon • 5 ice cubes Combine all of your ingredients in a blender and pulse for 30 to 40 seconds, or until smooth.

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3

BREAKFASTS Start your day giving your body a boost

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breakfast

PROTEIN MUESLI CHEW ON THIS The protein and probiotics combo in both the kefir and yogurt keeps you satiated for hours by delivering a powerful punch of protein (15 grams), as well as fibre (5g) and gut-healthy probiotics. It’s also a solid way to jumpstart an (egg-free) morning.

• • • •

65g plain kefir 25g rolled oats 65g flavoured Greek yoghurt 75g berries (blueberry or anything fresh and in season) • 1 tbsp golden raisins 1. Mix kefir and oats in a bowl and stir until combined.

2. Add remaining ingredients and continue to stir.

3. Cover bowl with plastic wrap or lid and place in the fridge overnight. Enjoy the next morning.

NUTRITION FACTS: 297 Calories, 15g Protein, 50g Carbs, 6g Fat

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breakfast

EGG FRITTATA WITH PEPPERS PEP IN YOUR STEP One pepper provides twice your daily allowance of vitamin C, which has shown to be as effective for heart health as taking a walk.

• 2 tsp olive oil • ½ red pepper, cut into thin strips • ½ yellow pepper, cut into thin strips • ¼ small onion, cut into thin strips • 3 whole eggs • 1 tbsp feta cheese • 1 slice sprouted-grain bread • 1 tbsp peanut butter 1. Heat oil in a medium-size frying pan over medium heat. Add peppers and onion and cook until tender, about 3 minutes, stirring occasionally.

2. Crack eggs into a bowl and whisk until well blended. Add to frying pan.

3. Top with feta cheese. Cover and cook until eggs are no longer runny, about 3 minutes.

4. Toast bread; top with peanut butter.

NUTRITION FACTS: 479 Calories, 28g Protein, 32g Carbs, 28g Fat

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breakfast

1 FOOD, 5 WAYS: EGGS THE INCREDIBLY EDIBLE EGG IS A MUSCLE BUILDER THAT CONTAINS ALL NINE ESSENTIAL AMINO ACIDS. 1.BAKE INTO MUFFINS Preheat oven to 180°C. Coat a 12-muffin tin with non-stick cooking spray. Beat six eggs and six egg whites (or 12 eggs) together in a bowl. Add in ½ cup of reduced-fat shredded cheese and at least 2 cups of chopped raw vegetables (peppers, mushrooms, kale, etc.). Add salt and pepper. Pour egg mixture evenly into muffin cups. Bake for 20–25 minutes or until knife inserted into center comes out clean. Pair 2 or 3 with a piece of fruit or English muffin.

2. TOP YOUR TOAST Crack egg onto a hot greased pan, then lower to medium heat. Cook until the whites are firm and cooked through. Yolk should thicken but not harden. Flip egg and cook to desired ‘done-ness’. Toast 1 slice high-protein, high-fiber, wholegrain bread. Top bread with ¼ mashed avocado, tomato slices, and crushed red pepper flakes. Top with cooked egg.

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breakfast

3.POWER UP YOUR OATS Pour 1 packet plain rolled oats (or ½ cup oats) and 1 cracked egg into a microwave-safe bowl or mug. Add water per package instructions and mix well. Microwave for about 90 seconds. Top with ½ cup fruit.

4.POACH OVER GRAINS & GREENS Boil 3 inches of water in pan. Break egg into cup and slowly pour into water. Lower heat but keep simmering. Cook egg without stirring until white is set.

Lift egg with slotted spoon and place on top of raw greens and ½ cup cooked ancient grain of choice. Add any raw vegetables and top with red pepper flakes, salt, pepper, squeeze of lemon, and 1 tbsp extra virgin olive oil.

5.SCRAMBLE IN THE MICROWAVE Spray the inside of a microwave-safe coffee mug with cooking spray. Crack two eggs into mug and mix well. Add in about ¼ cup diced peppers or tomatoes. Microwave for 45 seconds, stir, then microwave for another 30–45 seconds. Let rest for 30 seconds. Enjoy eggs in the mug. (Optional: may add in or top with shredded cheese.)

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78 Electrolytes in the right proportions Complete Hydration

Delays Lactate Production*

Reduced Cramps & Muscle Injuries Enhanced Stamina & Focus

No DOMS Quicker Recovery

EXCLUSIVE: 15% OFF! Use code MUHDO15 www.totumsport.co.uk *A double-blind randomised trial published in the Biology of Sport research paper (Alicante, 2017) demonstrated a marked reduction in the level of lactate increase in runners using Totum Sport

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LUNCHES Perfect midday meals

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lunch

SHRIMP & PEA SALAD PEA-BRAIN Peas are a smart choice, as 200g delivers 9g of both protein and fibre. Peas also have lutein, an antioxidant that helps protect eyes.

• 1 lb frozen cooked and peeled shrimp • 52g Persian cucumbers, sliced ¼-inch thick • 200g peas Sea salt, to taste • 75g grape tomatoes, halved • 4 tbsp extra-virgin olive oil • 3 tbsp red-wine vinegar • 1 tsp balsamic vinegar • 1 tsp minced garlic • 2 pinches dry oregano • 3 pinches black pepper • 260g greens, mesclun, or spring mix 1. Place unopened shrimp in cold water until thawed or leave in the refrigerator overnight. When ready to eat, rinse the thawed shrimp in a colander with cold water and allow to drain.

2. In a bowl, combine all the ingredients except for the greens.

Toss well to coat. Place the greens in a serving dish and top with the shrimp mixture.

NUTRITION FACTS: Calories: 603, Fat: 60g, Protein: 26g, Carbs: 32g -18-

lunch

ITALIAN ZUCCHINI NOODLE TURKEY BURGER PATTIES THINK BEYOND THE NOODLE: SPIRALIZERS OPEN UP POSSIBILITIES TO ADD VEGETABLES TO PATTIES, BAKED GOODS, AND MORE. • ½ small zucchini, spiralized as spaghetti (use Blade D) • 230g lean ground turkey • 1 garlic clove, minced • 1 tsp dried parsley • ½ tsp dried oregano • ½ tsp dried basil • ¼ tsp onion powder Pinch of red pepper flakes Salt and pepper, to taste • 1 tbsp extra-virgin olive oil 1. Combine all the ingredients except olive oil in a bowl and mix well. Form 2 large patties or 4 smaller ones. Season both sides with salt and pepper.

2. Heat olive oil in a grill pan over medium-high heat. Add patties and cook for 5 minutes on each side, or until turkey is cooked through.

3. Enjoy as is, over greens, in a whole-grain bun, or over spiralized veggies.

NUTRITION FACTS: Calories: 234, Protein: 22g,Carbs: 3g, Fat: 15g,Saturated fat: 3g, Sodium: 82mg, Fibre: 1g

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lunch

CHICKEN PAPRIKASH WITH SPIRALIZED ONIONS & PEPPERS THIS CHICKEN DISH YIELDS ENOUGH HIGH-PROTEIN MEALS FOR AT LEAST HALF THE WEEK. NOT BAD FOR A PREP TIME OF 10 MINUTES! • 1 lb chicken thighs Salt and pepper, to taste • 2 tsp extra-virgin olive oil • 1 small yellow onion • 1 red pepper • 2 garlic cloves, diced • 1 tbsp paprika (not smoked) • 240ml low-sodium chicken broth • 1 (14 oz) can crushed tomatoes • ¼ cup coconut cream (white solids) 1. Season chicken with salt and pepper. In a large pot, heat olive oil over medium-high heat. Cook chicken, skin-side down, until golden, about 6 minutes. Turn over and cook for about 6 more minutes. Transfer to a plate and reserve 1 tbsp of the fat from the pot.

2. Spiralize onion and pepper with the spiralizer blade that creates ribbons (use Blade A). Set aside.

3. Heat pot with the reserved 1 tbsp fat over medium heat. Add spiralized onion and cook, stirring frequently, until it begins to soften, about 2 minutes. Add garlic and cook, stirring frequently, about 2 minutes. Add paprika, season with salt and pepper, and stir. Add broth and tomatoes and bring to a boil over high. Add spiralized pepper and toss until coated in sauce.

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lunch

4. Return chicken to pot in a single layer and cover with sauce. Reduce heat to medium and cook until sauce is thickened, about 20 minutes. Transfer chicken to a plate and set aside. 20 minutes. Transfer chicken to a plate and set aside.

5. Add coconut cream to sauce and stir until combined. Place onion and pepper on a serving platter, arrange chicken on top, and spoon over with sauce.

NUTRITION FACTS: Calories: 217, Protein: 24g, Carbs: 10g, Fat: 8g, Saturated fat: 2g, Sodium: 256mg, Fibre: 3g

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lunch

VEGETARIAN ZUCCHINIH NOODLE PAD THAI THE ZOODLE, OR ZUCCHINI NOODLE, HAS BECOME SO POPULAR THAT IT SHOULD BE ADDED TO THE DICTIONARY. • 2 eggs • 30g roasted salted peanuts • ½ tbsp peanut or canola oil • 1 garlic clove, minced • 1 shallot, minced • 1 tbsp coconut flour • 2 zucchini, spiralized as spaghetti (use Blade C) • 1 tbsp roughly chopped coriander, plus whole leaves for garnish FOR THE SAUCE: • 2 tbsp freshly squeezed lime juice • 1 tbsp fish sauce (or hoisin sauce, if you’re a strict vegetarian) • ½ tbsp soy sauce • 1 tbsp chili sauce (such as Thai chili garlic sauce) • 1 tsp honey Lime wedges (optional) 1. Scramble the eggs in a bowl and set aside.

2. In a separate bowl, place all the ingredients for the sauce, whisk together and set aside.

3. Place peanuts in a food processor and pulse until lightly ground.

(No big peanuts should remain, but they shouldn’t be powdery.)

Set aside.

4. Heat oil in a large frying pan over medium heat. Add garlic and shallot and cook for about 1 to 2 minutes, stirring frequently, until shallot begins to soften. Add sauce and then coconut flour and whisk quickly so that flour dissolves and the sauce thickens.

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lunch

Cook for 2 to 3 minutes, or until sauce is reduced.

5. Once sauce is thick, add zucchini noodles and chopped coriander. Stir to combine thoroughly, and cook for 2 minutes, or until courgette softens.

6. Add scrambled eggs and ground peanuts. Cook for about 30 seconds, tossing to combine. 7. Plate onto dishes and garnish with coriander leaves. Serve with lime wedges, if desired.

NUTRITION FACTS: Calories: 308, Protein: 15g, Carbs: 29g, Fat: 17g, Saturated fat: 3g, Sodium: 2,117mg, Fibre: 4g

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lunch

SALMON ARUGULA SALAD WITH HEARTS OF PALM & SUNDRIED TOMATO VINAIGRETTE • 6 oz salmon fillet (skin removed) Olive-oil spray (propellant-free) Sea salt and freshly ground black pepper, to taste.

• 80g (loosely packed) arugula leaves, torn • 35g (¼”-thick) rounds jarred hearts of palm • 15g sundried tomatoes • 1 tbsp drained capers • 2 tbsp light vinaigrette • ½ tbsp freshly squeezed lemon juice • 2 tbsp shaved parmesan cheese 1. Mist salmon with spray, then season the salmon with salt and pepper.

2. Place a small nonstick frying pan over medium-high heat. Add salmon and cook until lightly browned on outside,then flip. Cook other side until lightly browned. Then turn heat to low and continue cooking, flipping once until desired ‘doneness’ is reached (somewhere between slightly and no longer translucent throughout), two to four minutes per side total.

3. In a medium bowl, toss together arugula, hearts of palm, sundried tomatoes, capers, vinaigrette, and lemon juice until well combined.

4. Transfer salad onto a serving plate and top with salmon and parmesan.

NUTRITION FACTS: 389 Calories,42g Protein, 11g Carbs, 19g Fat

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lunch

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lunch

CIDER-BRINED TURKEY BREAST WITH CRANBERRY SAUCE • 2 tbsp sugar • 1 tbsp salt • 350ml hard cider • 1.2kg boneless, skinless turkey breast • 415g whole-berry cranberry sauce • 1 tbsp fresh thyme or 1 tsp dried thyme • 2 tsp minced fresh ginger • 2 tsp lemon zest • 1/8 tsp red pepper flakes 1. Place sugar and salt in a container large enough for turkey to lie flat. Add 350ml boiled water and stir until sugar and salt are dissolved. Pour in 350ml cider. Place turkey in container, seal shut, and chill at least 6 hours or overnight.

2. Preheat oven to 190°C. Remove turkey from brine and place on a baking sheet. Cook for 30 minutes or until an internal temperature reaches 75°C. 3. Meanwhile, place cranberry sauce, thyme, ginger, lemon zest, red pepper flakes, and a couple of pinches salt in a small saucepan.

Simmer together for 5 minutes.

4. Place turkey breast slices on a serving platter and top with cranberry sauce.

NUTRITION FACTS: Calories: 333, Protein: 46g, Carbs: 30g, Fat: 1g

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lunch

AHI TUNA POKE BOWLS WITH AVOCADO & CUCUMBER NOODLES PICK UP FRESH WILD-CAUGHT TUNA FROM YOUR LOCAL NATURALFOODS MARKET FOR A QUICK NO-COOK MEAL IN MINUTES. • 1 large sashimi-grade ahi tuna steak, cut into bite-size pieces • 1 very ripe avocado, cubed • 1 small jalapeño, seeds removed, finely minced • 1 tbsp minced cilantro, plus whole leaves for garnish • 1½ tbsp freshly squeezed lime juice Salt and pepper, to taste • 2 seedless cucumbers, spiralized as linguine, trimmed (use Blade C*) Lime wedges (optional) FOR THE POKE DRESSING: • 2 tsp toasted white sesame seeds • 2 tsp sesame oil • 70ml low-sodium soy sauce • 1 tsp rice vinegar • 25g finely chopped scallions) 1. Place tuna in bowl with poke dressing ingredients. Stir to combine, then set aside to marinate.

2. Add avocado, jalapeño, cilantro, and lime juice in separatebowl; season with salt and pepper; whisk until creamy.

3. Pat dry cucumber noodles, then add to avocado mixture and toss until coated in sauce.

4. Divide cucumber noodles among 3 bowls and top with tuna poke, using a slotted spoon. Garnish with cilantro leaves and serve with lime wedges, if desired.

NUTRITION FACTS: Calories: 187, Protein: 12g, Carbs: 12g, Fat: 11g, Saturated fat: 2g, Sodium: 1,216mg, Fibre: 5g -27-

lunch

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7

DINNERS Sit, down, relax and enjoy these nutritious meals

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dinner

FISH TACO SALAD TURN A MEXICAN TAKEOUT FAVORITE INTO A HEALTHY POST-WORKOUT DINNER. CHEW ON THIS Greek Yoghurt can substitute for sour cream, butter and oil.

FOR MANY GUYS, the only way to make fish palatable is to fry it and smother it in a fatty sauce. Sounds delicious, but that approach won’t aid your efforts to stay lean. Instead, leave the bread crumbs off and use Greek yoghurt for dressing, like we did in our tasty fish taco salad.

• 1/4 cup Greek yoghurt • 2 tbsp lime juice • Salt and ground black pepper • 1 jalapeño pepper, halved lengthwise • 225g shredded red cabbage • 4 green onions, thinly sliced • 2 tbsp olive oil • 1 lb cod fillet, cut into strips • 25g chopped fresh coriander 1. Mix yoghurt and lime juice together in a bowl and season with salt and pepper. Reserve half the mixture in another bowl.

2. Mince half the jalapeño pepper and save the other half. Toss cabbage, green onions, and minced jalapeño in remaining yoghurt mixture until slaw is mixed.

3. Place oil and jalapeño half in a frying pan over medium heat.

Season over medium cod with salt and pepper. Pan-fry fish in frying pan until golden brown and easily flaked with a fork, 5-6 minutes. Discard jalapeño.

4. Pour cabbage slaw into a bowl and add fish. Mix together and top with reserved yogurt mixture and coriander.

NUTRITION FACTS: 490 Calories, 61g Protein, 29 Carbs,16g Fat -30-

dinner

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dinner

SIRLOIN STEAK WITH CAULIFLOWER MASH GRAB A THICK AND FLAVOURFUL SIRLOIN STEAK AND SWAP TATERS WITH CAULIFLOWER FOR A QUICK AND EASY LOW-CARB RENDITION OF THIS CLASSIC MUSCLE-BUILDING MEAL. • 2 tsp olive oil • 16 oz trimmed sirloin steak Salt and pepper • 1 cauliflower head, chopped • 2 tbsp low-fat cream cheese • 24 garlic cloves 1. Rub oil on steak and sprinkle with salt and pepper.

2. Bring 1 to 2 inches of water to boil, ideally with a steamer rack, then add cauliflower and garlic. Cover until tender, 5 to 10 minutes.

3. Cook steak on a preheated grill or cast-iron pan, turning once (5 to 6 minutes per side for medium-rare).

4. Add half the cauliflower to a food processor with cream cheese, garlic, and a pinch of salt and pepper; pulse. Add other half of cauliflower and pulse until it reaches your desired texture.

NUTRITION FACTS: 451 Calories, 61g Protein, 18g Carbs,14g Fat -32-

dinner

CHICKEN MEXICANA WEATHER THE ELEMENTS AND FIRE UP YOUR GRILL FOR THIS SOUTH OF THE BORDER CHICKEN DISH. CHICKEN • 26 oz skinless chicken breasts • 1 tbsp extra virgin olive oil • ½ tsp cumin • 2 pinches sea salt and black pepper MEXICANA MIXTURE • 2 tbsp red onion, chopped • 45g corn kernels, drained • 15g black beans, drained • 45g yellow peppers, chopped • 45g green peppers, chopped • 45g red peppers, chopped • 2 tsp fresh coriander, chopped Juice from 2 limes • 1 tbsp extra-virgin olive oil • 2 pinches sea salt and black pepper 1. Heat grill to medium-high.

2. Pour olive oil on chicken. Mix cumin, salt, and pepper, then rub on chicken. Cook on each side for 4–5 minutes, or until cooked through.

3. In a mixing bowl, combine remaining ingredients. 4. Place chicken on a plate and top with Mexicana mixture.

NUTRITION FACTS: 523 Calories, 61g Protein,25g Carbs, 21g Fat

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dinner

SWEET POTATO NOODLES WITH GARLIC KALE & PORK CHOPS REVAMP YOUR SWEET POTATO ROUTINE BIG TIME BY SPIRALIZING THIS CLEAN EATING FAVOURITE. FOR THE PORK CHOPS • 2 boneless pork chops (3 oz each) • 3 tsp extra-virgin olive oil Salt and pepper, to taste FOR THE SWEET POTATOES AND KALE • 270g chopped kale • 5 tsp extra-virgin olive oil • 1 medium sweet potato, peeled, spiralized as spaghetti (use Blade D), trimmed Salt and pepper, to taste • 2 garlic cloves, thinly sliced 1. Preheat oven to 200°C. 2. Rub each pork chop with 1 tsp olive oil, then season with salt and pepper. Set aside.

3. Heat remaining 1 tsp olive oil in a large oven-safe skillet over medium high heat. Add pork chops and cook 3 to 4 minutes per side, or until golden brown.

4. Transfer pork chops to oven in skillet and roast until cooked through, about 7 to 9 minutes (or until a meat thermometer reads 60°C when inserted into the thickest part). Transfer to a plate and reserve any pan juices. Let pork chops rest for at least 5 minutes.

5. Heat 3 tsp olive oil in a large skillet over medium-high heat. Add

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dinner

1. sweet potato noodles and season with salt and pepper. Cook for 7 minutes, or until cooked to your preference, then divide between 2 plates.

2. Add remaining 2 tsp olive oil and kale to the skillet. Cook for 1 minute, then add garlic. Cook for 3 to 5 minutes, or until kale is wilted.

3. Add kale to the plates with the sweet potato noodles. Add a pork chop to each and drizzle with reserved pan juices.

NUTRITION FACTS: Calories: 367, Protein: 29g, Carbs: 23g, Fat: 19g, Saturated fat: 4g, Sodium: 269mg, Fibre: 6g

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dinner

LINGUINE WITH RED CLAM SAUCE AND FRESH BASIL • 350g chopped clams, drained and rinsed • 125g marinara sauce (Look for one that’s as low in calories, sugar, and salt as possible.)

• 85g whole-wheat linguini • 2 tsps grated pecorino romano cheese • 3–4 fresh basil leaves, cut into very thin slivers 1. Combine clams and pasta sauce in small saucepan over low heat. Stir occasionally.

2. Bring large pot of water to boil. Cook linguini according to package directions, omitting any suggested oil. Drain linguini and transfer to a medium shallow bowl.

3. Spoon sauce over top. Sprinkle with cheese cheese and basil.

Serve immediately.

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dinner

TURKEY SHEPERD‘S PIE • 700g sweet potato (about 3 large),peeled and diced • 50g grated parmesan cheese • 2 tbsp unsalted butter • 1 tbsp fresh rosemary, finely chopped • ½ tsp cinnamon • Salt • 1 tbsp coconut oil • 1 yellow onion, diced • 2 large carrots, chopped • ½ lb cremini mushrooms, chopped • 110g frozen green peas • 2 garlic cloves, minced • 450g lean ground turkey • ¼ cup tomato paste • 2 tbsp Worcestershire sauce • 2 tsp dried thyme

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dinner

1. Place sweet potato in a steamer basket set over 1 inch of water and steam until very tender, about 10 minutes. Mash potato with the cheese, butter, rosemary, cinnamon, and a couple of pinches salt. Set aside.

2. Preheat oven to 200°C and grease an 11-by-8 casserole pan.

3. Heat oil in a large skillet over medium heat. Add onion, carrots, and mushrooms to pan; heat 10 minutes. Place peas and garlic in pan; heat 1 minute. Stir in turkey, tomato paste, Worcestershire sauce, and thyme. Heat until turkey is browned. Place turkey mixture in separate pan and spread sweet potato mixture over top. Sprinkle additional parmesan on top. Bake for 30 minutes.

NUTRITION FACTS: 354 Calories, 26g Protein, 42g Carbs, 9g Fat -39-

dinner

LEAN PHILLY CHEESESTEAK • 1 tbsp olive oil • 1 red or yellow onion, thinly sliced • 2 red peppers, seeded and thinly sliced • ½ tsp seasoning salt, such as garlic or steak seasoning salt • Olive-oil cooking spray • 225g grass-fed flank steak, thinly sliced • 140g baby kale • 4 100% whole-wheat or gluten-free hot dog buns, toasted • 4 slices part-skim mozzarella cheese 1. Heat the olive oil in a large skillet on medium heat. Add onions, peppers, and seasoning salt and cook for 3 to 4 minutes, or until veggies start to soften. Transfer to a plate.

2. Coat the skillet with a light layer of cooking spray, then turn the heat up to high. Add steak and cook for 4 to 5 minutes, stirring often until the edges start to brown but the slices are still pink in the center.

3. Add kale and cover until wilted, about 2 to 3 minutes.

4. Place buns on a baking tray. Divide steak and veggies among the buns. Top each with a slice of cheese. Place under the broiler for 2 minutes to melt the cheese. Serve immediately.

NUTRITION FACTS: 375 Calories, 31g Protein, 30g Carbs, 15g Fat -40-

A beginner’s guide to

GENETIC

PROFILING Your questions answered

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Why do a genetic profile?

As humans, we each have between 20,000 and 25,000 genes. Most genes are the same in all of us, but there will be differences in less than one percent of them, which is what makes us unique.

The science of genetics is helping us to understand what these small differences mean.

Research has shown that your genes affect how you respond to your surroundings and experiences. Tiny variations can affect how your muscles form and behave, how your body uses the major food groups and whether you are likely to lack certain vitamins or minerals.

That’s why genetic testing is becoming increasingly popular and useful.

A genetic test is very easy to do. Usually all that is needed is a swab to take a small sample of cells from inside your cheek or some saliva.

Your whole genetic story will be in these few cells. The swab is analysed in a laboratory and then experts in sports science, nutrition and health, who understand all the current research, interpret the results for you.

We can use to analysis ic t e n e g If you are interested re about o m t u o d n fi in the details ealth, how h r u o y you can find out an develop c u o y more online at ability ic t le h t a r u o y www.snpedia.com ur diet and plan yo ur to meet yo ds specific nee -42-

What are genes and DNA? Warning – some technical terms are included here!

A gene is a basic building block for all living things.

Through your genes you inherit traits h Even thouwgin from your parents s ical t t n e id that are easy to see, ve chnically hAa, the e t like the colour of the sameqDuN ivalent your eyes and hair, genetic e mistakes’ while others, like of ‘typing place in can take tic code your blood type, their generow and are less obvious. as cells g pied are co Each gene is made up of DNA (deoxyribonucleic acid).

Like a recipe in a cookery book, your DNA provides the instructions needed to build and maintain all the different parts of your body.

DNA is like a set of chains - some long, some short - made up of four different types of molecules (nucleotides) that, for ease, are labelled A, C, G, and T. A variation in the position of just one of these nucleotides in a DNA chain could make a difference to how your body works.

These variations are called SNPs (single nucleotide polymorphism - pronounced ‘snip’). It is these differences that we look for in genetic testing and research.

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How can genetic analysis help me?

Knowing that you will have variations in your DNA is the starting point. Genetic analysis can identify these tiny differences.

For this information to be useful to you, it is also important to understand what you want to achieve in terms of your health, fitness and lifestyle.

Then we can interpret your results and advise you about your options and actions you can take.

HERE’S AN EXAMPLE:

Paul has a variant in a gene that means conversion of beta-carotene into usable vitamin A will be poor.

As a vegetarian Paul is likely to struggle to get enough vitamin A, even with plenty of yellow, red and leafy green vegetables at meal times.

On average Paul’s conversion will be almost a third lower than most people. Amongst other things, vitamin A is important for Paul’s immune system.

Eating additional good sources of vitamin A such as dairy food and perhaps taking a dietary supplement can help Paul to keep healthy.

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How can genetic profiling help with sport and exercise?

Around the world researchers, doctors, healthcare providers and many big businesses are exploring genetics to help find cures for diseases.

As their understanding of genetics grows, they are also discovering a lot about how the human body works.

This information is now making a real difference to our approach to fitness and exercise.

This is where the experts come in to interpret and use this information to help you.

HERE IS ANOTHER EXAMPLE:

Sarah is a keen runner.

We know that the genes that affect blood pressure may also affect the rate at which blood and oxygen go to Sarah’s muscles.

This is called vasodilation.

We can use our understanding of these genes to help Sarah plan a programme that includes plenty of endurance training, as vasodilation will affect aerobic work.

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How about diet and nutrition?

We all know that eating a balanced diet is important for our health.

Still, each year, millions of people use weight loss products, slimming aids, plans and diets that just can’t be maintained.

Understanding your genetics is the key to having a safe, sustainable diet that is tailored for your individual needs and how you respond to certain food groups.

YOUR UNIQUE GENETIC CODE CAN GIVE YOU ANSWERS TO IMPORTANT DIETARY AND NUTRITIONAL QUESTIONS, SUCH AS: • Are you extra sensitive to weight gain with simple carbohydrate intake?

• Should your fat intake be lowered, or even increased?

• How well do you use protein?

• Will unsaturated fats actually decrease your fat mass, even if your calories increase?

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Why choose Muhdo?

We use laboratories across three continents to make sure that your results include analysis for the highest number of genetic variations.

Your test results will be interpreted by experts in the fields of sports science, strength, conditioning, nutrition, health and injury therapy.

We know that people have different health and fitness goals. That is why we let you choose one of four goals so that our recommendations are tailored to your goal, completely free of charge. These include: • Weight loss • Building muscle • Improving fitness/ endurance • Fit for Life We know that a single test won’t meet everyone’s needs. Because our interpretation skills are so extensive, we have created multiple tests so that you will get the information you really want. You can choose one that analyses a few specific variants or others that cover hundreds.

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nding By understa and your genes ent nm your enviro ke you can ma ove pr choices to im tness , fi your health yle and lifest

What can I receive?

At Muhdo we are always completely transparent with you.

If you want to know exactly which variations we analyse for, just ask.

If you want to receive your basic raw data, we will be happy to provide it.

We can also offer you: • physical coaching • one-to-one prolonged support • sports therapy and treatment by Society of Sports Therapists (SOST) qualified and insured team members

“GENETICS IS JUST THE BEGINNING OF THE JOURNEY” Muhdo will help you to improve your wellbeing, sports performance and success, not only in sport but in health too.

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What does Muhdo analyse for you?

Fitness and exercise: improve your overall fitness and training plans with a better understanding of your capacity for power, endurance, flexibility, increased muscle size (muscle hypertrophy), your lactate threshold and oxygen use (VO2 max), your respiration (ATP) recovery rate, injury recovery rate, lean body mass and power to weight ratio.

Diet and nutrition: find a healthy, sustainable diet specifically designed for you through a better understanding of your responses to protein, total fats, unsaturated fats, carbohydrates, calorie restriction and exercise. These tests can also help you understand your daily need for calories, how to manage weight loss and your risks of obesity and yo-yo dieting.

Health and wellbeing: your overall health can be significantly improved when you understand your risks for deficiencies in vitamins ll A, B6, B9, B12, and D e combinedacreW as well as minerals an these testsrt specific such as magnesium ate a reposport, goal and selenium. Our for your r general analysis can also or for you ur report health. Yo ed by a highlight your bone is follow one mineral density and one-tohow much calcium consultation your body needs, and your responses to supplements intended to help with specific issues such as inflammation and collagen formation.

Psychology: find out more about your body’s dopamine response, which can affect behaviour, cognition and motivation.

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STACKS SHAKES An essential guide to great muscle-building stacks, together with delicious and nutritious shakes In this Stacks and Shakes section, we give you practical advice on combining the ingredients for the most impact on your physique and performance goals. We’ll guide you through effective supplement combinations and advise on when and how to take them. We’ll also guide you through some tasty, nutritious, and powerful ways to fill your blender and your shaker cup from breakfast through bedtime!

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DYNAMIC DUOS You’ve heard the phrase “two heads are better than one”. It also holds true for supplements in many cases. Where one supplement can help burn fat, stacking it with one or more others can really ramp up the effects.

With that in mind, the following combinations might provide that extra edge you’re looking for.

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stacks & shakes

CITRULLINE + HISTIDINE Stack these two aminos to give your NO levels a boost.

Go with about 2-3g of citrulline (L-citrulline, citrulline malate or citrulline ethyl ester) along with 1-2g of histidine (L-histidine or histidine alpha-ketoglutarate) three times per day—in the morning before breakfast, 30-60 minutes before workouts and 30-60 minutes before bed.

CREATINE + BETAINE Stack these two powerful supplements for a workout strength boost.

Take 2-5g of creatine and 1,2001,500mg of betaine with your pre-workout shake within 30 minutes before workouts and again with your post-workout shake within 30 minutes after workouts.

CITRULLINE MALATE + BCAAS Combine these aminos before workouts to boost energy and intensity levels.

Within 30 minutes before every workout take 5-10g of BCAAs and 2-6g of citrulline malate with your pre-workout protein shake.

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stacks & shakes

CARNITINE + CAFFEINE Boost your fat-burning abilities by stacking these two supplements.

About one hour before workouts, take about 3g of carnitine (in the form of L-carnitine, acetyl-L-carnitine, propionyl-L-carnitine, or L-carnitine L-tartrate) along with 200-400mg of caffeine in the form of caffeine anhydrous. Do not grab a coffee for your pre-workout caffeine kick. Look for supplements that provide caffeine anhydrous for best results.

BETA-ECDYSTERONE + RHODIOLA Stack these two powerhouses for lean muscle growth.

Shoot for 2-3mg of beta-ecdysterone per pound of body weight (400-600mg for a 200-pound man), taken in three to six doses daily with food. For Rhodiola rosea, try 100300mg of a standardised extract yielding a minimum of 3% rosavins and 0.8-1% salidrosides (a 3:1 ratio of rosavins to salidrosides), and take it in two or three divided doses throughout the day with food.

WHEY PROTEIN + LEUCINE Optimise the effects of whey protein with a leucine boost.

Immediately before workouts, consume 20g of whey protein along with 5-8g of leucine. Immediately after workouts, take 20-40g of whey protein along with another 5-8g of some form of leucine.

CREATINE + CARNOSINE Maximise the effects of creatine with the help of carnosine.

Take 1-1.5g of beta-alanine or carnosine along with 3-5g of creatine immediately before and immediately after workouts.

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stacks & shakes

Confused about whether you should choose beta-alanine or carnosine? Either option will work well. If you take carnosine, your digestive system will break it down into beta-alanine and histidine, and then reconstruct it back to carnosine in your muscles. Some experts argue that it’s easier to remove the breakdown step and just take beta-alanine.

However, either option will provide the same effect.

CREATINE + CINNAMON EXTRACT Get more out of bodybuilding-favourite creatine.

To maximise the effectiveness of creatine, take it in doses of 3-5g, along with 100-250mg of Cinnulin PF (a patented supplement containing Cinnamomum Burmannii extract), or look for a creatine product that contains Cinnulin PF. This water-soluble extract can be found alone or already added to some creatine products. Take the combo immediately before and after workouts. On rest days, take one dose with a low-fat meal.

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stacks & shakes

FORSKOLIN + CARNITINE Two fat burners to boost testosterone and muscle growth.

Take a Coleus Forskohlii supplement, standardised for 2050mg of forskolin, two or three times per day with food.

Go with 1-3g of carnitine – as L-carnitine, acetyl-L-carnitine or L-carnitine-L-tartrate–with breakfast, before workouts and immediately after workouts.

PLUM EXTRACT + GINGER EXTRACT Stack these two supplements to increase appetite and stomach space to eat more to get bigger.

Take 1-2g of plum extract along with 150-250mg of ginger extract before meals.

CITRULLINE MALATE + TYROSINE Stack these two supplements for high-energy workouts.

Take 2-3g of citrulline malate and 1-4g of tyrosine 30-60 minutes before workouts.

ARGININE + GLUTAMINE Stack these two aminos and grow.

Taking these two aminos 30-60 minutes before workouts, immediately after workouts and 30-60 minutes before bedtime will help you spike GH levels when you need them most for stimulating muscle growth. Go with 3-5g of arginine along with 5-10g of glutamine.

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stacks & shakes

WHEY + SOYA Stack these two proteins for the perfect pre-workout mix.

Mix approximately 10-15g of whey protein powder and 1015g of soya protein powder in water, and drink it about 30 minutes before workouts.

VITAMIN D + CALCIUM This vitamin and mineral stack not only boosts bone health, but also testosterone levels.

Take 1,000-2,000 IU of vitamin D two or three times daily with meals and 500-600mg of calcium two to five times a day.

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stacks & shakes

CITRUS AURANTIUM + ARGININE Stack these two supplements to get ripped and pumped.

Take a Citrus Aurantium extract that is standardised to provide 10-20mg of synephrine three times per day, along with 3-5g of arginine in the form of either L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate or arginine ethyl ester. The best times to take these are in the morning, afternoon and 30-60 minutes before workouts.

CAFFEINE + GREEN TEA EXTRACT Stack these two supplements for a potent fat-burning combo that costs only pennies a day.

Go with 200-400mg of caffeine anhydrous plus 5001,000mg of green tea extract standardised for EGCG (epigallocatechin gallate, a compound responsible for the majority of green tea’s fat-burning effects) in the morning and one hour before workouts. On rest days, take a second dose in the afternoon.

GPLC + FOLATE Combine these two supplements for radical no production.

About 30-45 minutes preworkout, take 4.5g of GPLC and 400-800mcg of folate or folic acid. You can take them close to or with your pre-workout shake, unlike most other NO boosters.

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ESSENTIAL STACKS As an athlete, you need to understand which supplements work well together–the concept of stacking–in order to achieve your physique and performance gains. Here are several key stacks to incorporate into your supplementation regime for maximum pumps along with gains in both strength and size.

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stacks & shakes

NO-BOOSTER STACK You could just buy a popular NO-booster product and follow the label instructions but if you prefer to buy ingredients individually and stack them yourself, this list is for you. Be sure to select some of the ingredients listed here and you’ll get the strongest doses of all of the most effective NO-boosting ingredients for maximal NO production.

Citrulline 4-5 g 30-60 minutes pre-workout Pycnogenol 100 mg 30-60 minutes pre-workout Horny goat weed 500 mg 30-60 minutes pre-workout Gplc 4.5 g 30-60 minutes pre-workout

T-TIME When most of you think of testosterone, you probably think of its ability to boost muscle mass. Yes, it’s very effective at that, but it also aids fat loss, and it boosts muscle strength and, of course, sex drive and performance. Here are two stacks that will help to increase your test levels and your results inside and outside of the gym.

Stack 1 D-aspartic acid 3 g first meal of the day Ashwagandha 1,500-2,000 mg 3 times daily; one of those pre-workout Forskolin 20-50 mg 2-3 times daily before meals; on training days, one of those 30-60 minutes pre-workout OR

Stack 2 D-aspartic acid Vitamin d Vitamin b12

3 g 2000-6000 IU 100-500 mcg

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in the morning per day with meals twice daily with meals

stacks & shakes

BRANCH OUT TO GROW When it comes to amino acids, you probably think of them as the building blocks of muscle. In addition to this role, amino acids also help your body to gain significantly greater levels of strength and endurance, and even burn more fat.

The following amino acids have clinical research supporting their effectiveness when taken both alone and together.

BCAAs 5-10 g with your pre- and post-workout shake Glutamine 5-10 g with your pre- and post-workout shake Citrulline malate 3-6 g with your pre-workout shake

ROAD TO RECOVERY After every workout there’s a 45-minute window when your muscles act like sponges and are able to suck up any available nutrients in your bloodstream that will aid in their recovery. This is why one of the best times to take a supplement is right after your workout is over. Combine the right nutrients, and you can maximise muscle growth and recovery even further. Stack these top three with your post-workout shake.

Creatine 2-5 g within 30 minutes post-workout Dextrose 30-75 g within 30 minutes post-workout Alpha Lipoic Acid 500-600 mg within 30 minutes post-workout

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stacks & shakes

MASS STACK The best mass stack doesn’t just combine effective mass-gaining supplements; it combines effective mass-gaining supplements that are proven by research to work synergistically with one another. Using the supplements shown here, pre- and postworkout, does just that to guarantee muscle-mass gains.

Whey protein Creatine Beta-alanine Whey protein Casein protein Creatine Beta-alanine

20 g 3-5 g 1-2 g 20-30 g 10-20 g 3-5 g 1-2 g

30 minutes pre-workout 30 minutes pre-workout 30 minutes pre-workout within 30 minutes post-workout within 30 minutes post-workout within 30 minutes post-workout within 30 minutes post-workout

STRENGTH STACK Strength is another key area of concern for the bodybuilder. But the amount of weight you can lift isn’t just important for impressing your gym buddies. Being stronger allows you to place more mass-building overload on the muscles you are training every time you go to the gym.

Betaine 1,000-1,500 mg 30 minutes pre-workout Taurine 1-3 g 30 minutes pre-workout Wheat germ 60 g 30 minutes pre-workout Betaine 1,000-1,500 mg within 30 minutes post-workout Taurine 1-3 g within 30 minutes post-workout

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FULL RECOVERY How you optimise your recovery can make all the difference to gym progress. To help you get back to 100% as quickly as possible, utilise the following recovery windows.

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stacks & shakes

BEFORE YOUR WORKOUT Although recovery technically starts post-workout, you can prepare before training.

At your last whole-food pre-workout meal, take 1-2g of fish oil. An hour before training, take 500-1000mg of green tea extract standardised for EGCG and 2-4g of tyrosine. Within 30 minutes before workouts, consume 20g of whey protein and 20-40g of slow-digesting carbs such as tart cherry juice. Also take 5-10g of BCAAs, 3-5g of creatine, 1-2g of acetyl-L-carnitine and another 1-2g of carnitine in the form of L-carnitine or L-carnitine L-tartrate. Be sure to mix your shake in about 600ml of water.

DURING YOUR WORKOUT What you do during your workout can make or break your recovery.

Try an energy drink that supplies 200-400mg of caffeine during your workout or take a caffeine pill within an hour of training. Always make sure to drink 150-300ml of fluid every 15 minutes.

IMMEDIATELY AFTER YOUR WORKOUT As soon as your last rep is finished, it’s time to start the real recovery process.

Within 30 minutes post-workout, take 20-30g of whey (hydrolysates are preferred) with 10-20g of soya protein isolate and 40-80g of fast-digesting carbs such as Vitargo or a sports drink. Also get in another 5-10g of BCAAs, 3-5g of creatine, 1-2g of carnitine and 400 to 800 IU of vitamin E. Mix your protein in 600-950ml of water.

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stacks & shakes

LATER THAT DAY For the rest of the day, think about nutritional and physical efforts that’ll enhance your recovery.

Aim for 40-60g of protein and 40-80g of whole food carbs.

Also consider another 1-2g dose of fish oil.

THAT NIGHT Sleep is a major factor in proper recovery. Ensuring you get not only adequate, but quality sleep is vital.

Go with one dose of ZMA (most products provide 30mg of zinc, 450mg of magnesium aspartate and 11mg of B6 per dose) on an empty stomach about one hour before bed. Immediately before bed, have 20-40g of casein protein, preferably micellar casein, which is the slowest digesting form.

THE NEXT DAY Just because the day ends doesn’t mean recovery has to.

These tips will keep your results on track.

As soon as you wake up get 20-40g of whey protein, 5-10g of BCAAs and about 40g of carbs. Fruit is a good source of carbohydrate for this first meal because the fructose will go straight to the liver to restock the glycogen lost during the night. Restoring liver glycogen levels stops the body from attacking your muscles for food.

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TIME TO SHAKE Each of the following shakes makes one serving and fits into a certain point on your schedule.

One warning, though: after trying these, you may not be able to go back to plain protein powder and water ever again.

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stacks & shakes

MORNING The seven-plus hours you spend sleeping every night can wreak havoc on your muscles. Because you’re not supplying fuel to your body throughout the night, you’re basically in an extended period of catabolism. So the first thing you should do after getting up is put a screeching halt to that process. Just get 20–40g of fast-digesting protein and 20– 40g of fast-digesting carbs, then eat a breakfast containing slow-digesting carbs half an hour later.

ORANGE CREAMSICLE • 250 ml orange juice • 1 scoop vanilla whey protein • 120 g fat-free vanilla yoghurt Combine all ingredients and blend well.

TIP: Be sure to buy real orange juice, not orange “drinks” or anything with less than 100% fruit juice.

NUTRITION FACTS: 280 calories, 27g protein, 43g carbs, 1g fat, 2g fibre ICED JOE • 1 cup (250 ml) coffee • 1 cup ice cubes • 1 low-carb chocolate-flavoured ready-to-drink whey protein Combine all ingredients and blend well.

TIP: The perfect pick-me-up with a jolt of caffeine for energy and a touch of frost to chase away the summer heat.

NUTRITION FACTS: 150 calories, 25g protein, 5g carbs, 3.5g fat -70-

stacks & shakes

MOCHA • 1 cup (250 ml) hot coffee • 1 scoop chocolate whey protein • 2 tbsp. honey Combine all ingredients and blend well.

TIP: If you want to fit this shake into your low-carb diet, it’s easy— just cut out the honey.

NUTRITION FACTS: 215 calories, 20g protein, 36g carbs, 0g fat, 0g fibre PEACH COBBLER • 1 sachet Quaker ‘Oatso Simple’, golden syrup • 250 ml water • 1 scoop vanilla whey protein • ½ tin sliced peaches in juice, drained Combine all ingredients and blend well.

TIP: Unless you like the grit of uncooked oats, you’ll need to pull out the big guns for this recipe and get whizzing.

NUTRITION FACTS: 305 calories, 24g protein, 49g carbs, 2g fat, 3g fibre -71-

stacks & shakes

PREWORKOUT What you eat before training can determine the effectiveness of the workout. Fuel yourself properly and you’ll be able to endure a balls-to-the-wall blaze of weightlifting glory. The key is fast-digesting protein (20g) and slow-digesting carbs (20–40g), not to mention supplements that boost blood flow to muscles and enhance strength.

CRANBERRY KICK • 250 ml 100% cranberry juice • 250 ml soda water • 1 scoop whey protein powder Mix cranberry juice and protein powder in a glass with a fork.

Add the soda water.

TIP: This is also great as an alcohol-free muscle-boosting cocktail NUTRITION FACTS: 201 calories, 21g protein, 32g carbs, 0g fat PINEAPPLE POWER • 250 ml pineapple juice • 1 scoop vanilla whey protein powder • 1 tbsp. dried, unsweetened coconut Place all ingredients in a shaker cup. Shake well and drink.

NUTRITION FACTS: 326 calories, 22g protein, 39g carbs, 9g fat

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stacks & shakes

CHOCOLATE ALMOND BROWNIE • 1 scoop chocolate whey protein • 25 g chopped almonds • ½ chocolate brownie bar, finely chopped • 250 ml skimmed milk Put protein in milk and blend well. Top with brownie bar and almonds.

TIP: Keep a spoon handy for eating this shake—the brownie and almonds will settle to the bottom of your glass.

NUTRITION FACTS: 457 calories, 39g protein, 41g carbs, 17g fat, 8g fibre PEANUT BUTTER AND BANANA • 250 ml skimmed milk • 1 scoop chocolate whey protein • 2 tbsp. natural peanut butter • 1 medium banana Combine all ingredients in a blender. Blend well and drink.

TIP: Look for natural peanut butter, which won’t have added sweeteners or stabilisers.

Don’t be concerned if there’s a layer of oil at the top; just stir that in before using, then store the jar in the fridge.

NUTRITION FACTS: 461 calories, 37g protein, 46g carbs, 16g fat, 2g fibre -73-

stacks & shakes

POST WORKOUT After workouts, your aim is to refuel with nutrients that will help your muscles recover. That means a blend of fast- and slow-digesting proteins (use both soya and casein here, for a total of 40–60g) and 30–60g of fast-digesting carbs. The fast carbs cause an insulin boost that drives the protein to your shattered muscle fibres, encouraging them to mend and grow.

COOL MINT • 250 ml semi-skimmed milk • 1 scoop vanilla whey protein powder • 4 mint-flavoured candy canes Blend all the ingredients in a blender.

TIP: A rush of sugar from the candy canes will spike insulin levels and the peppermint decreases hunger and improves mental function.

NUTRITION FACTS: 427 calories, 28 g protein, 69 g carbs, 2 g fat ORANGE ZEST • 500 ml water • 2 scoops orange-flavoured vitargo with creatine • 5 g powdered glutamine • 2 scoops vanilla whey protein powder Blend ingredients well.

TIP: These ingredients are exactly what your muscles need for recovery.

NUTRITION FACTS: 416 calories, 40g protein, 62g carbs, 0g fat, 0g fibre

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stacks & shakes

ROOT BEER FLOAT • 1 scoop vanilla whey protein • 1 scoop vanilla casein protein • 120 g fat-free vanilla yogurt • 375 ml root beer Slowly mix the protein powders into the yogurt, adding a little at a time and stirring well to avoid clumping. Pour root beer into a large glass and carefully add yogurt mixture. Do not stir.

TIP: The root beer’s carbonation makes this an extremely frothy shake. Be sure to use a larger glass than normal.

NUTRITION FACTS: 443 calories, 48g protein, 61g carbs, 1g fat, 1g fibre LEMON DROP • 1 scoop vanilla whey protein • 1 scoop vanilla casein protein • 500 ml lemonade Add ingredients to a shaker cup and shake or stir to combine.

TIP: Look for an all-natural lemonade that contains sugar, not high-fructose corn syrup (HFCS). Besides being unhealthy in large amounts, HFCS is not the best form of sugar to have in your post-workout shake.

NUTRITION FACTS: 445 calories, 43g protein, 65g carbs, 1g fat, 0g fibre

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stacks & shakes

BEDTIME The time you spend sleeping (as great as it feels) is a dangerous time for your muscle mass. Therefore, the last thing you eat before your head hits the pillow is intended to prepare your body for the long fast ahead. Casein protein is the primary ingredient–because it digests slowly, it will provide a slow release of amino acids through the night. Avoid a lot of carbs at this time: since tossing and turning is going to be your only exercise for the next several hours, any carbs you eat probably won’t be burned off and will be stored as bodyfat VANILLA CHEESECAKE • 250 ml water • 1 scoop vanilla casein powder • 112 g low-fat cottage cheese • ZMA capsules • omega 3 gel capsules Combine the first three ingredients and blend well. Drink with a dosage each of ZMA and omega 3 capsules, following the label recommendations.

TIP: The cottage cheese in this shake provides an extra boost of the slow-digesting protein you need to get through the night.

NUTRITION FACTS: 194 calories, 38g protein, 9g carbs, 0.5g fat.

ORANGE ZEST • 250 ml water • 1 scoop chocolate casein powder • 5–10 g powdered glutamine • 10 g powdered arginine • 2 g carnitine (capsules) Put the first four ingredients in a shaker cup. Shake well.

TIP: The casein helps to protect the muscles overnight and drinking this shake with the 2g of carnitine will help to fry fat while you sleep.

NUTRITION FACTS: 120 calories, 23g protein, 4g carbs, 1g fat -76-

SUPER SHAKES Shakes have long been the go-to source for quick protein before and after a workout. But by mixing in various herbs, powders or seeds, you can turbo-charge your beloved protein shake in seconds.

So the next time you’re about to press “blend”, make sure you’ve considered these virtuous extras.

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stacks & shakes

GREEN POWDER If you want to: load up on antioxidants Once the supplement choice of vegetarians, green powders got a boost a few years ago from UFC Champion Randy Couture when he started touting their benefits and showing off his ripped 205-pound frame. Green powders can vary slightly, but they often contain a blend of greens such as alfalfa, barley grass, broccoli, chlorella, seaweed, spinach, spirulina and wheat grass. A wealth of antioxidant phyto-nutrients ensures green powders have a sky-high oxygen radical absorbance capacity (ORAC), a measure of how well a food mops up those pesky free radicals that can slow muscle recovery and initiate a number of chronic diseases. Many green powders also contain a healthy dose of fat-fighting fibre. DOSE: Add 1 scoop to your post-workout shakes.

RED POWDER if you want to: speed recovery With antioxidant-rich berries as their primary component, red powders are similar to their green counterparts in that their off-the-charts ORAC values can hasten muscle recovery after you heave heavy loads in the gym. By neutralising cell-damaging free radicals, the antioxidants in this red-hot supplement also help stave off a number of chronic ailments including cancer, diabetes and heart disease. Berries give red powders a refreshing sweet flavour.

DOSE: Add 1 scoop to your post-workout shakes.

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stacks & shakes

FREEZE-DRIED AÇAI POWDER If you want to: tame inflammation Harvested from the Amazon rain forest, the deep purple açaí berry has significant anti-oxidant capacity that can help quell the muscular inflammation associated with rigorous training. Açaí also contains anti-inflammatory omega-3 fatty acids, which is rare for a berry. A 2010 study in the journal ‘Nutrition’ reported that supplementing with açaí can improve cholesterol numbers. On top of preserving the nutritional aspects, freeze-drying fruit such as açaí to make powders results in superior flavour over heat-treating methods. Look for freeze-dried açaí and other fruit powders at healthfood stores. DOSE: Add 1 tablespoon to your post-workout shake.

CHIA SEED If you want to: fight cravings Chia seeds are experiencing a renaissance as a superfood since they contain a whopping 11g of fibre per 25g. Once eaten, the fibre in chia swells and forms a gel in your stomach, slowing digestion and promoting satiety. A 2010 study published in The American Journal of Clinical Nutrition involving more than 89,000 people found that dietary fibre protects against expanding waistlines. Unlike flaxseeds, chia seeds don’t need to be ground for the body to absorb their nutrients, and they even boast a small amount of omega-3 fatty acids. DOSE: Add 2 tablespoons to your pre-workout and bedtime shakes.

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stacks & shakes

COCOA POWDER If you want to: train intensely Cocoa powder is richer in a class of anti­oxidants called flavonoids than other chocolate products, including dark chocolate bars. Australian researchers determined that the flavonoids found in cocoa can boost blood flow to muscles and reduce demands on the heart during exercise. Improved muscular blood flow should translate into more capacity for intense lifting. Scientists in Germany discovered that cocoa can reduce levels of the stress hormone cortisol, which can rise in response to extreme training. Cortisol hinders testosterone’s anabolic effects and leads to greater muscle breakdown, so keeping its levels low helps boost hypertrophy. Look for natural or raw cocoa powder that contains more flavonoids than Dutch processed cocoa, which is treated with alkali to give it a milder flavour.

DOSE: Add 2 teaspoons to your pre-workout shakes.

WHEAT-GERM If you want to: beef up testosterone Made by isolating the germ from the bran and endosperm of a wheat kernel, wheat germ is packed with zinc, which is necessary for keeping testosterone levels elevated during periods of intense training. Optimal amounts of testosterone —the most effective anabolic hormone the body produces—is critical for building muscle. Wheat germ also contains an abundance of selenium, which is involved in thyroid hormone production that keeps the metabolism pegged. Octacosanol, a waxy alcohol substance present in wheat germ oil, has been shown to hinder the release of pro-inflammatory compounds and increase muscle oxidative capacity, resulting in better exercise performance. Plus, wheat germ is a surprising source of protein: 14g per 55g.

To maintain freshness, store wheat germ in the refrigerator. DOSE: Add 35g to your pre- and post-workout shakes.

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stacks & shakes

MATCHA GREEN TEA POWDER If you want to: shed fat Traditionally served to Japanese emperors, matcha is made by grinding lightly steamed young green tea leaves into a fine powder. Scientists at the University of Colorado reported that the matcha they tested contained 137 times more epigallocatechin gallate (EGCG) than regular green tea. Why the monster dose of EGCG? When you take matcha, you consume the whole leaf rather than just an infusion brewed from the leaves. Besides helping fight against a lengthy list of maladies, EGCG can stimulate metabolism and fat oxidation to help torch body-fat, a number of studies have discovered. Find matcha at healthfood stores, tea stores or online. DOSE: Add 1 teaspoon to any shake.

CINNAMON If you want to: accelerate muscle recovery A spate of research has determined that as little as 3g (about ½ teaspoon) of cinnamon daily can improve blood-sugar control through enhanced insulin sensitivity.

On top of reducing the risk of diabetes and heart disease, improved blood-glucose control can stymie body fat storage. Further, better insulin functioning can improve the uptake of muscle-sculpting compounds such as amino acids and creatine. DOSE: Add ¼–½ teaspoon to your preand post-workout shakes.

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GLUTAMINE POWDER If you want to: prevent muscle breakdown When levels of glutamine in the bloodstream fall after a bout of intense lifting, muscle tissue can become catabolic to allow glutamine to fuel the immune system and other parts of the body. Since skeletal muscle is the primary reservoir of glutamine, repeated shortcomings in plasma glutamine could lead to a significant loss of muscle mass. Mixing glutamine powder into daily shakes provides cells with a glutamine supply that doesn’t need to be harvested from muscle. This amino acid also speeds muscular recovery, increases growth hormone, revs up post-meal fat oxidation and encourages the storage of muscle glycogen, the primary fuel for hard training. DOSE: Add 5–10g to all shakes.

MONSTER SHAKE Here’s how to whirl up these ingredients into one bad-ass blender creation.

• 250 ml semi-skimmed milk • 1 scoop plain or vanilla whey protein powder • 35 g wheat germ • ½ tsp. cinnamon • 2 tsp. cocoa powder • 2 tbsp. chia seeds • 5-10 g glutamine powder • 1 tsp. matcha green tea powder • 1 scoop green or red powder • 1 tbsp. freeze-dried açaí powder Combine all ingredients in a blender and process until smooth.

NUTRITION FACTS (PER SERVING): 485 calories, 43 g protein, 57 g carbs, 12 g fat, 18 g fibre, 180 mg sodium

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SHAKING IT UP Some top athletes have let us in on one or two professional secrets, sharing their favourite recipes and some tasty ideas on how to get the most out of your daily protein shake.

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stacks & shakes

BIG-BAD SHAKE • 2 scoops whey protein powder • 1 large banana • 300 ml water • 3 g omega-3 supplement.

NUTRITION FACTS: 865 calories, 57.5g protein, 108g carbs, 23g fat MASS-MAKER SPECIAL • 1 packet meal replacement powder • 1 scoop whey protein powder • 2 tbsp peanut butter • cold water NUTRITION FACTS: 573 calories, 73g protein, 27g carbs, 21g fat MONSTER MASS ATTACK • 2 scoops mixed protein powder • 115 g beef liver protein • 2 scoops weight gainer • 500 ml semi-skimmed milk NUTRITION FACTS: 891 calories, 117g protein, 99g carbs, 17g fat BOLD BOOGIE SHAKE • 45 g dextrose • 30 g glutamine • 5 g creatine • 2,000 mg vitamin C • 9 g arginine • oxygenated water NUTRITION FACTS: 350 calories, 44g protein, 43g carbs, 0g fat -84-

stacks & shakes

BANG BANG BOOGIE SHAKE • 1 serving of a muscle-volumising no product • 175-240 ml water • 3 scoops whey protein isolate NUTRITION FACTS: 560 calories, 101g protein, 26g carbs, 6g fat STRAWBERRY SHIZAM SHAKE • 3 scoops whey protein powder • 400 ml water • 30 g carb and bcaa formula (strawberry flavour) NUTRITION FACTS: 312 calories, 49g protein, 24g carbs, 4g fat

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stacks & shakes

CHOCOLATE FRUIT SURPRISE • 2½ scoops chocolate whey protein powder • 2 scoops creatine • 1 tbsp all-natural peanut butter • 50 g blueberries • 50 g strawberries • 75 g bananas • 250-300 ml water NUTRITION FACTS: 442 calories, 57g protein, 40g carbs, 8g fat FULL-ON MASS SHAKE • 80 g dry oats, soaked overnight in 240 ml water • 90 g whey protein isolate • 1 tbsp almond butter Add more water as necessary and blend together in a blender NUTRITION FACTS: 770 calories, 90g protein, 63g carbs, 19g fat ATOMIC MASS ATTACK • 3 scoops whey protein powder • ½ banana • 350 ml water • 85 g sliced strawberries NUTRITION FACTS: 403 calories, 71g protein, 30g carbs, 0g fat

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stacks & shakes

POST-WORKOUT POWER SHAKE • 5 g creatine • 10 g glutamine • 50 g whey protein isolate • 1 tsp electrolyte drink powder • 75 g carbohydrate/creatine product (waxy maize/maltodextrin/Vitargo) NUTRITION FACTS: 496 calories, 40g protein, 81g carbs, 0g fat QUIET STORM SHAKE • 3 scoops chocolate whey protein isolate • 475 ml berry-flavoured electrolyte drink • 80 g oats • ½ banana • 1 tsp cinnamon NUTRITION FACTS: 866 calories, 87.5g protein, 106.5g carbs, 9.5g fat KICK-ASS OFF SEASON SHAKE • 2 scoops chocolate whey protein isolate • 5 g glutamine powder • 1 tbsp peanut butter • 240 ml unsweetened vanilla-flavoured almond milk NUTRITION FACTS: 313 calories, 51g protein, 8g carbs, 8g fat -87-

Just imagine, how much easier your life would be if you were born with a ‘user guide or owner’s manual’ which could tell you what to eat, how best to exercise and how to live healthier, fitter and ultimately happier life… welcome to Muhdo.

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