Bio Synergy and Melanie Sykes launch new sport supplement range for women

June 22, 2012

Last week, I was at the press launch of a new range of protein powders and sport supplements aimed firmly at all my ladies. So, I thought I’d tell you about it.

Bio Synergy Active Woman range

I’ve tested and reviewed lots of Bio Synergy supplements before (check my reviews page) but this lot is a little different.

Their new Active Woman range, fronted by Melanie Sykes, has been developed for women. What does that mean, anyway? Haven’t we all got the same nutritional needs? Well, yes and no. For instance, the Active Woman range includes ingredients like folic acid and calcium, which are important for us. And the range has been built from the ground up for its female consumers, rather than being the standard (ie men’s!) range which has been given the “shrink it and pink it” approach.

Why women? 59% of gym goers are female, but only 5% of the British public use any kind of sport supplements. Active Woman is a range of quality nutrition supplements to help women who are serious about training – whether that’s in the gym, running, doing CrossFit or just keeping active.

Take Mel as an example. A 41 year old (yes really, she told us so herself!) Mum of two (!), she loves the gym and trains 3-5 times a week despite a totally hectic schedule. She never used to take any supplements, although she suspected they’d help her energy levels, because she was put off by the branding. “Since taking the Active Woman range, I can see and feel the difference in my body, especially during and after training” she said at the launch. “I can’t imagine not taking them now!”

And I can report that Mel looks great. The legs! The delts! Girlfriend should compete (I did tell her so, but she said she’d be too shy to get on stage).

“I used to mainly do cardio – like a lot of women – but now I love weight training,” she said. “I love it, I’m so into it! It makes me so happy and it’s a massive part of my life.

“I’m really happy with my physique now. I feel I’ve “got it right”, so for me it’s now a case of maintaining it. When I take supplements, I feel I can do more in the gym. I still take the protein powders even on non-training days. They’re a godsend when I’m rushing about with barely any time to sit down.

“I want women like me – busy, always on the run – to get on this, because it works.”

From my point of view, I think this is a great range for a few reasons (well made, well researched, made with the target market in mind and full of extra ingredients which really work – like the konjac in the Define fat burner, the CLA in Refine and the green tea and BCAAs in the Activate pre-workout protein powder). But the biggest thing for me is the fact that all the Active Woman products have gone through HFL’s Informed Sport programme (and Bio Synergy use their own manufacturing facility, which is also tested and audited by Informed Sport). I wrote about what the Informed Sport programme means for the safety of sports supplements in this month’s Muscle and Fitness but, essentially, it’s a thorough testing programme which tests products, ingredients and facilities for compliance for banned ingredients, using the WADA (anti-doping) list. In short: hugely important to people like me who compete in a sport and get tested for banned substances. The fact that Bio Synergy’s Active Woman range comes with the Informed Sport seal of approval is worth a huge amount as far as I’m concerned.

The range currently:

Activate: a protein powder to have as a shake before training (protein but also calcium, green tea, vit B6). I tried the strawberry and actually liked it, which is saying something since I don’t usually like strawberry protein. It’s very “light”.

Refuel: a protein powder to have after training, heavier in carbs and lighter on the protein. In fact, a bit too light on the protein for me, but it may suit you (follow the link to check out the macros and ingredients). Includes vitamins, creatine, BCAAs and electrolytes. Again, I tried the strawberry but both are available in chocolate too.

Refuel: an electrolyte drink for during or after training. I admit I haven’t tried this one yet, since I don’t have much call for it. It would be great for those of you who run, bike, do triathlon training, hot & sweaty classes like Spinning etc. It’s got carbs, vitamins and electrolytes (no protein, no fat).

Define: a blend of green tea, konjac and caffeine to boost metabolism and help burn fat, and chromium to help with cravings. I take this every day and whilst I can’t say for sure that it’s helped (in that I haven’t done a scientific trial!), I was just saying yesterday to some friends that I feel I’ve really (finally!) started to tighten up and lose fat this week. Coincidence? I don’t know.

Refine: containing yerba mate, CLA (an ingredient I rate very highly) and l-carnitine, all of which help boost metabolism, control cravings and encourage the body to use fat for energy. Again, I’ve been taking these daily and do feel my physique has changed in the past week.

I think this line of products would be a great choice for any female who trains hard and wants to recover better between workouts and feel able to train harder. The products are well researched, well made and carefully tested. And, as far as I can tell in the short time I’ve had them, they’re effective.

Thanks for the samples, Bio Synergy people, and Melanie it was lovely to meet you!

You can find Bio Synergy on Facebook and Twitter and follow Melanie on Twitter (if you can keep up!)

Bio Synergy and Melanie Sykes launch new sport supplement range for women is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Fitness kit I’ve tested this week: NutriPro Bake bars

June 13, 2012

Hands up who likes baked goods? Yeah, me too. Problem being that normal cookies, brownies and cakes don’t really jive with the whole idea of eating clean and being lean. Or feeling mean. Or however the saying goes. (Eat mean? Train clean? Who knows.)

Anyway, so three cheers for NutriPro Bake for being a wonderful source of high protein, low carb, full-of-healthy fats baked stuff! NutriPro Bake is a little bespoke nutrition company based in Wales, a one-(wo)man band supplying gorgeous homemade treats (to order) to bodybuilders (lots of my friends buy from her) and really anybody who wants to eat nice treats without sabotaging their healthy eating efforts.

Leyna (Ms NutriPro Bake) very kindly offered to send me some sample bars to review. She does have standard bars, cakes and slices but will also make bespoke recipes, either to suit your palate or your macros. She’ll tweak any of her existing products to suit you too – if you don’t like (or can’t eat) walnuts, for example, or if your diet demands a certain set of macros. She really gets it. You don’t have to explain, double check or give reasons. She knows that people like us need to eat a certain way, but she also understands that we don’t want to go without. And, as you’ll see, there’s no reason to go without when you can have NutriPro Bake’s goodies!

When Leyna said she’d send samples, little did I imagine that this is what I’d find on my doorstep – thank you Leyna!

Fresh, moist baked goods ready to be eaten now, kept in the fridge (or a sealed container) for a few days, or even frozen (which is what I did – honest, Kat!)

Someone else shared my excitement…!

So, onto the goodies, all of which I have now sampled (thanks for your patience Leyna). All come labelled clearly with kcals, macros and ingredients (refer to NutriPro Bake on Facebook for more info).

Lean moist banana peanut butter & choc bread (aka OMFG have I died and gone to heaven?)
Per slice as standard recipe: 328 kcals, 6.9 pro, 47.5 ch, 12.5 fat

This was moist, soft and light, with the banana, chocolate and peanut butter tastes coming through but none of them too strongly. Absolutely delicious! Wowsers.

Choc orange walnut seed lo-carb protein bar
Per slice as standard recipe: 28.5 pro, 11.8 ch, 24.5 fat

Leyna actually emailed me saying she was disappointed with this batch: “That batch was ‘different’ (texture wise) and I know the orange flavour weren’t intense enough…” She needn’t have fretted! I thought this bar was wonderful. Chocolate and orange are the ingredients I can see skipping hand-in-hand into the sunset together, so she was always onto a winner with this one. Yes, it’s a heavy, dense bar but it is a protein bar, not a cake slice. It’s chewy, substantial and better for you than most other protein bars (plus, it’s freshly made, not sat on a shelf wrapped in plastic!) I didn’t eat it all in one sitting, that’s how filling it is!

Lemon Poppy Seed Protein Slice
Per slice as standard recipe: 85 kcals, 8 pro, 7.5 ch, 2.8 fat

This lovely little slice won me over despite not instantly appealing to me. Lemon and poppy seed isn’t a combo which jumps out at me, but I’m so glad I tried this and I’d definitely order it again. It’s really light, beautifully soft with a little crunch from the tiny seeds. Lovely! (By the way, I hope I’m typing the macros out correctly – at the moment, Leyna hand-writes all her labels. Double-check her Facebook page if you want!)

Peanut Butter Seeds Lo-carb Protein Bar
Per slice as standard recipe: 31 pro, 5.9 ch, 18.9 fat

This was another dense, heavy chewy bar like the chocolate one, but pale in colour, containing peanut butter, flax, pumpkin and sunflower seeds and low fat cream cheese. Really lovely! Not too strong, obviously only containing natural ingredients. Again, very filling – I couldn’t eat a whole slice in one go (and I am greedy have a huge appetite!) Very cost-effective.

Vanilla Almond Lo-carb Protein Bar
Per slice as standard recipe: 30 pro, 9.2 ch, 16 fat

Another chewier bar, this one had a stronger taste I think, with the great combination of almond and vanilla. Leyna will customise any of her recipes to suit your needs and tastes, though, and will even come up with completely bespoke recipes for you.

The verdict? Three cheers, hooray, yum yum and thank you, NutriPro Bake. I can highly recommend NutriPro Bake to all my bodybuilder friends and to anyone interested in eating treats which are simply better for you than shop-bought stuff. Not only will you be getting less carbs and fewer nasties (in fact no nasties at all!) but you’ll be getting a hefty dose of important good fats and fibre.

Follow NutriPro Bake on Twitter and NutriPro Bake on Facebook.

Fitness kit I’ve tested this week: NutriPro Bake bars is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Fitness kit I’ve tested this week: Optimum Nutrition Platinum Hydrobuilder protein powder

April 6, 2012

This week, I’ve been tasting testing some yummy new protein powder from Optimum Nutrition (ON), and it’s high time I told you about it. So, here’s my latest “fitness kit I’ve tested this week” post.

Optimum Nutrition Platinum Hydrobuilder (post-training protein powder)

The folk at ON sent me a very generous sample tub of their new Platinum Hydrobuilder protein powder and invited me to trial it. This protein powder is a complex formula, with the protein coming from several sources (fast and slow release) and with extra goodies like creatine and EAAs – everything you need for your post-workout shake. Here’s the blurb:

Platinum Hydrobuilder is an all in one muscle constructor containing 34.5g of protein from multiple protein sources including Hydrolysed Whey Protein, Micellar Casein and Hydrolysed Egg Albumen. It’s enhanced with CreaPep nutrient delivery peptides and 5g of micronised creatine monohydrate. There’s over 13.5 grams of Essential Amino Acids, but only 180 calories per serving. Ideal as a complete post-exercise shake which will help to improve recovery and construct lean muscle.

I have to say, it is truly delicious (I tried the “vanilla bean” flavour, which tastes like custard and smells good enough to elicit a curious remark from The Husband). It also comes in a chocolate flavour. I can’t honestly say whether it’s helped my recovery or muscle-building efforts in just one week but the theory is sound, and it’s certainly good to have a PWO shake with fast and slow release protein, creatine mono and EAAs. This product makes it very quick, easy and convenient to get everything you need into your system as soon as you’ve finished training.

It’s not cheap, but it’s a quality product and does contain added value in the shape of those EAAs and the creatine. And, at the moment, you get free Amino Energy (which I reviewed here) when you order via the ON site.

Oh and I also tried it made into a sort of pudding, just by mixing it with a little hot water and letting it thicken. One word. MORE-ISH!

The ON people also sent me a frankly enormous Platinum Hydrobuilder t-shirt (XXL) – tee hee – along with a very sweet note apologising for the shirt’s voluminous proportions. You know what, it’s actually come in very handy. The Husband is still in a (massive) sling after his shoulder surgery, and has an ongoing need for over-sized t-shirts which can stretch over him, his sling and his bent arm. The Platinum Hydrobuilder tee is being put to great use, so – thank you!

Thanks for the sample, Optimum Nutrition people! You rock.

Fitness kit I’ve tested this week: Optimum Nutrition Platinum Hydrobuilder protein powder is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Competition winners! GOOD Hemp with Stevia

March 17, 2012

Thanks to those of you who left a comment on this post and on GOOD Hemp’s Facebook page in a bid to win one of five tubs of GOOD Hemp’s chocolate protein powder – now sweetened with Stevia.

*drum roll*

The winners, chosen out of a metaphorical hat, are:

ZoeS, Alice, Ildiko, Olivia B and Tara.

Well done! πŸ™‚ Please email your postal addresses to me (nicola AT and I’ll pass them on to GOOD Hemp who will ship your tubs of protein out to you directly. I really hope you enjoy them! πŸ˜€

If you weren’t one of the five winners, remember you can still use the 25% discount code GOOD Hemp have offered readers of this blog. Put the code GOODN1 in at the checkout and you’ll get a whopping 25% off the new Gym Shake with Stevia (one code per reader).

I hope everyone is having a great weekend. Please cross your fingers for my husband who is currently having his shoulder operated on (it was misdiagnosed as a dislocation a few weeks ago….!)

Competition winners! GOOD Hemp with Stevia is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Competition time and discount code: new GOOD Hemp with Stevia

March 12, 2012

Morning all! My sponsors, GOOD Hemp nutrition, have just reformulated their chocolate protein powder to use Stevia as a sweetener (previously Sucralose). Great news, as Stevia is far preferable (read why in this blog post).

There are all sorts of reasons why GOOD’s hemp protein powder is great for you: as well as helping you reach your protein requirements (regardless of whether or not you’re a bodybuilder, or even “sporty”), it’s full of really “GOOD” stuff (see what I did there?) including omega 3, dietary fibre and all the EAAs (essential amino acids) your body needs. It’s also much less likely (than dairy-based protein powders) to cause any digestive issues or bloating. Plus it’s reallyreallyreally chocolatey and great for baking as well as just in a shake! The new formulation tastes great and it’s good to know that GOOD have pioneered the way in using Stevia as a sweetener. Be gone, Sucralose!

GOOD Hemp giveaway competition and discount code

To celebrate the launch of the new formulation, GOOD have kindly given me five tubs to give away to five of you! And, on top of that, an exclusive discount code for readers of the blog.

Put the code GOODN1 in at the checkout and you’ll get a whopping 25% off the new Gym Shake with Stevia (one code per reader). It’s currently on an introductory offer of Β£26.99 (1kg) so the code will make it….erm….*gets abacus out*…. Β£20.25 (?) And you’ll get loyalty points too.

To win one of the five tubs of the new formulation Gym Shake, leave me a comment telling me why you want to try the product, and then head on over to GOOD Hemp’s Facebook page and pop a post on their wall saying you’ve entered thefitwriter blog competition to win one of the five tubs. That’s it! (Make sure you comment here, otherwise I won’t know you’ve entered).

Entries close this Friday night at 8pm UK time and I’ll pick the winners at random over the weekend. πŸ™‚


– follow GOOD Hemp on Facebook (just click the link)
– follow GOOD Hemp on Twitter (click the link)

Competition time and discount code: new GOOD Hemp with Stevia is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Fitness kit I’ve tested this week: Bare Naked Noodles

February 26, 2012

Today, thefitwriter blog is mostly imitating a food blog. ie, I have just taken a photograph of my dinner. LOL.

It’s all for a good reason, though. You see, I was sent these noodles in the week, and have just scoffed them for my dinner, and need to tell you about them.

Bare Naked Food have developed noodles/spaghetti which are low carb, low cal, high fibre and contain absolutely no nasties or yukky fake stuff. No gluten, no sugar, just water, konjac flour, soybean fibre and oatmeal flour. “Sauce” notwithstanding, my bowl contained fewer than 30kcals, 1g or so protein, zero fat, fewer than 5g carbs and significant fibre (not surprising, since it’s made of fibre!) *parp*

This is useful for people like me who laugh in the face of traditional noodles and pasta, but sometimes want something noodlesque as a companion for sauces or stirfries. I sometimes use shirataki noodles but, really, they’re not that great. They are absolutely nothing like noodles, in fact. They all stick together and they’re a weird texture and… well, these are just lots better!

Let’s be completely honest, these still neither taste like, nor have the mouthfeel of, actual noodles or spaghetti. But they’re not actual noodles or spaghetti so… you know, what do you expect?

They do have a good texture, a bit like al dente pasta, and no funny taste of their own. In short, I’d much rather eat these than shirataki noodles and I will be buying more of them. This is what they look like, close up.

They take on the taste of whatever you add to them. I tried them with a tuna-type “pasta sauce” but I’d love to try them with stirfry or somehow make them into egg fried noodles? Looks like I need to get some more!

Read about them here (you can get them with a low carb chili sauce) and read another recipe (and decidedly more appealing photos!) in my friend Anna’s blog review of them here. In the meantime, here’s what I did (I can’t believe food bloggers do this kind of thing every day!)

One packet Bare Naked Food noodles
One tin tuna (Mr J West)
1 tbs nutritional yeast
100g quark
Bit of onion and mushroom cooked in coconut oil
Mrs Dash
Black pepper
Fresh parsley

Mix everything except the noodles in a pan til heated through. Add whatever seasonings you like (I used Mrs Dash extra hot spicy red chili one, and black pepper).
Drain and rinse the noodles. Add the noodles to the sauce, mix and heat through.
Get one of your “special occasion” dishes down from the top cupboard “because this is going on the blog!”, plate up.
Belatedly chop some parsley “because this is going on the blog!” and garnish.
Eat. Feel very full.

Thank you, Bare Naked Food people! Find them online here or on Facebook here.

Fitness kit I’ve tested this week: Bare Naked Noodles is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Fitness kit I’ve tested this week: La Maison du Stevia sweetener tablets

February 3, 2012

You might have noticed that, all of a sudden, there are lots of adverts on the TV and radio for “Stevia” products. Well, I have, anyway. I don’t do sugar if I can help it. But, like almost everyone, I do have a sweet tooth, and like to sweeten certain things. I really don’t like to use nasty stuff like Sucralose. So, all hail Stevia, a natural sweetener which is 100% plant-based.

Stevia has been widely available in the US, Japan, China and Australia for years, but only recently (November 2011) won EU approval, prompting the flood of products and accompanying adverts.

I was sent a sample of Stevia tablets from Stevia Sweeteners, who stock La Maison du Stevia – a French brand which has been developing Stevia products since 2006 – amongst others.

As you can see, they come in a handy little “clicky box” (<— technical term) which you can carry around in your handbag/manbag/gymbag. In terms of taste, there's no much to say: it's sweet. It's like sugar, but it's not sugar! It tastes really nice, you don't need much and it's very cost-effective (Β£4.95 for the box of 100 tablets, and I'd be surprised if you need more than one click per cuppa).

So, why choose Stevia over other sugar-free sweeteners? It contains no chemicals, no sucralose, no aspartame. It's completely natural, it leaves no nasty aftertaste and it's very sweet, so you can use less than the equivalent amount of sugar. It's calorie and carb-free and has a glycaemic index of 0.

This from the blurb I was sent:

Stevia Rebaudiana Bertoni and its extract Rebaudioside A is the name given to a plant native to South America whose leaves derive a natural sweetener 300 times sweeter than sucrose. Unlike other products on the market which are bonded chemically in China, the extract for La Maison Du Stevia is gently extracted in France using water methods, giving you a high-quality graded sweetness.

The extract offers a sweetness that is calorie-free and with a glycemic index of zero making this the ideal go-to for those with diabetes or those who simply wish to reduce the amount of sugar in their daily diet.

In powder form, you don’t need much (just the tip of the spoon), as it’s 300 times sweeter than sucrose, so a little goes a long way.

You will no doubt start seeing Stevia products all over the place now, but I suggest you take a look at Stevia Sweeteners for a really great range from people who really care about the quality of the products. As well as the tablets I tried, there’s granulated/powdered Stevia (great for “it even looks like sugar” appeal, or for baking), Stevia cubes, liquid Stevia including flavours (I’ve tried this in the past – imported from the States – and it’s great!) and even Stevia chocolate.

Hooray, I no longer have to bribe friends in America to post me Stevia! πŸ˜€

Fitness kit I’ve tested this week: La Maison du Stevia sweetener tablets is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

“Who doesn’t miss cereal?”

February 2, 2012

“Who doesn’t miss cereal?” These oh-so-true words were uttered to me at B-Fit at the weekend, after I was asked what I miss most on a bodybuilding prep diet.

One thing led to another, and so it was that I told Anna (of Protein Pow(d)er) of my vague plan to create some kind of protein cereal. “It ought to be easy,” I said. “Surely I could make some kind of batter from… I dunno… egg whites and protein powder and something, spread it thinly on a baking sheet, bake it, take it out, smash it into bits, and maybe bake it again? Then I could have cereal and (dairy-free) milk again! Trouble is, I never seem to find the time.”

Anna does find the time. Day after day, she finds the time to create amazing low(er) carb, high protein, high delicious stuff on her blog

And today, she did it. Today, she created “crunchy protein cereal“.

Here’s a picture (stolen from her blog). Now go and read the recipe. Four ingredients. Five if you include your milk of choice.

I am SO making this.

Thank you, Anna! You might just have transformed my life. Or certainly my diet.

Anna blogs at Protein Pow(d)er and also has a very active Facebook page.

“Who doesn’t miss cereal?” is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Fitness kit I’ve tested this week: Bio Synergy Skinny Protein Shake, Acai Berry capsules

January 19, 2012

Hello from a very rainy fitwriter central. The dog is not impressed. Here is the latest Fitness kit I’ve tested this week post.

I was recently sent a couple of items from Bio Synergy. For the past 10 years, the brand has been creating high quality nutritional supplements, ranging from sports performance to slimming products. Their latest range – Body Perfect supplements – use various natural extracts like green tea, resveratrol and acai berry, to boost results.

First up, I tried the Skinny Protein Shake in the strawberry flavour. This whey powder (which also has soya extract) contains extra ingredients to help control appetite and encourage fat loss: green tea, guarana, chromium (which can reduce sugar cravings) and l-carnitine. It also packs a hefty protein punch, as you’d expect. I like the sound of those extra ingredients, and indeed most of them are supplements I already take. What about the taste and mixability of the powder? It mixed very well and was pretty sweet (sweetened with sucralose) and light tasting, quite like a milkshake I guess. I’ve said before that I’m not a huge fan of berry protein shakes, but if you like strawberry milkshakes, then you’ll probably like this.

With that in mind, I gave my sister some of this to try, and this is what she had to say: “The Bio Synergy Skinny Shake is actually really nice, it mixes together with water really quickly and is very smooth (unlike some protein powders that I’ve found I have to blend, and even then they’re still a bit grainy). I only have to mix this one in the flask thingy you gave me and only have to give it a little shake. The flavour is just right, not sickly or heavy. It’s refreshing and easy to drink quickly! Yum yum, I am looking forward to drinking a lot more of this!”

If you’re interested in introducing the chromium, l-carnitine etc into your nutrition regime, this is certainly a convenient way of doing it, particularly if you’re not confident about adding bits and bobs to your water bottle or taking various pills during the day.

Per 40g serving:
30.7g protein
3g carbs (from sugar)
3g fat (2.4g from saturates)

I also tried the Acai Berry capsules. You take two caps a day (2x2000mg) of this extract of acai berry, apparently used by Brazilian aboriginal communities for fat-loss and to combat obesity. The extracts of the purple acai berry, they say, containing anti-oxidants, anti-carcinogens and anti-ageing agents, boosting immunity and metabolism. Acai berry contains EFAs (essential fatty acids), amino acids, phytosterols and antioxidants, as well as fibre and digestive enzymes.

Now, the problem here is this: it’s very difficult for me to say whether one supplement or other truly helps me, unless the results are going to be something very obvious. I’m not obese, I exercise regularly, I eat for fat-loss and I already supplement with lots of other things. So it’s very difficult for me to say whether or not these capsules had an effect. I’m sorry, Bio Synergy people! I can say that they were very easy to take, completely tasteless and gave me nothing in the way of side-effects.

Have you taken Acai supplements? What do you think of them?

Fitness kit I’ve tested this week: Bio Synergy Skinny Protein Shake, Acai Berry capsules is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

Monday baking: dairy-free mocha muffins

January 16, 2012

Happy Monday, everyone! I’ve been meaning to bake for the blog, but weekends seem to fly by in a blur of training. Mondays are my day off, and also my “eat up!” days. The perfect time for baking.

Apologies as always for iPhone pics – I never said I was a food blogger πŸ˜‰

I recently got hold of some brown rice protein powder (thanks to Anna at Protein Pow(d)er for the recommendation) and have been wondering how it would bake up alongside some GOOD Hemp Nutrition chocolate hemp protein powder. I used this recipe of Anna’s as a very vague base (OK, so it’s nothing like it, but browsing her amazing recipes got me inspired!)

By the way, GOOD Hemp Nutrition are currently offering a whopping 33% off new online orders, to celebrate the launch of their new website. Go and check the website out and then grab your 33% discount! (Available until 17th January using this link.)

My aim with this recipe was to create a baked thing which would go well with a mid-morning cup of tea/coffee, fit my macros but still be something which a non-bodybuildery type would eat. I love coffee and dark chocolate, so that was the flavour hit of choice. I wanted to use non-whey protein powders.

The resulting muffin was denser, rather than fluffy, but very tasty indeed, ideal with a coffee (even held up to the “dunk test”.)

Next time I might try:
– less egg white/more Kara
– one egg as well as egg whites
– and/or some kind of filling or topping (vanilla protein powder and liquid? Or – if you do dairy – quark/greek yoghurt?)

All in all, two thumbs up. Let me know if you give them a try!

Dairy-free mocha muffins

Assemble your ingredients:

Chocolate brown rice protein powder (I use Growing Naturals currently on offer here)
Chocolate hemp protein powder (I use GOOD Hemp’s)
Liquid egg whites (I use’s)
Non-dairy milk (I love Kara)
Coconut flour (I use Tiana)
Baking powder (I use…er… Tesco’s?)
Not pictured – because I forgot – ground espresso beans (the real stuff not powdered, and dry not ready to drink)

25g chocolate brown rice protein powder
25g chocolate hemp protein powder
150g liquid egg whites
5g coconut flour (a little goes a long way with this stuff)
Splash (aka 25g) non-dairy milk
1/2 tsp baking powder
1 tsp espresso grinds (or to taste)

Use a blender or bowl ‘n whisk to mix it all together. I just do it in one go. Add the baking powder last.

Pour into muffin cakes (I use silicone ones). Sprinkle a little extra espresso on top if you like (I do).

Bake at gas 6 for 15-18 minutes.

Allow to cool (at least a little bit). Eat!

Stats per muffin (I got five out of this mix… even though there are only four in the picture… ahem):

Monday baking: dairy-free mocha muffins is a post from The Fit Writer blog.

Nicola Joyce – the Fit Writer – is a freelance copywriter and journalist who writes for the sport and fitness industry. Her main website is here.

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