How to Keep Yourself Cold Free

Individuals who engage in heavy training lower the amount of L-Glutamine in their body. Which in turn makes them more susceptible to colds and infections. Taking between 20-30 grams Glutamine every day will minimize your vulnerability to colds and infections. Spread the dosage 2-4 times a day. Glutamine even helps the digestive system function better and heal injuries. It's so effective they even use it on burn victims (healing) and individuals with HIV/AIDS (gaining muscle mass by absorbing nutrients more effectively).

Dietary Sources

• beef
• pork
• poultry
• dairy products
• raw spinach
• raw parsley
• cabbage

Sources: 
http://www.ncbi.nlm.nih.gov/pubmed/18806122 
https://umm.edu/health/medical/altmed/supplement/glutamine 

Flourless Protein Chocolate Cake/Mud Pie Recipe

Time: 20min Oven: 175C (conventional oven)

6pcs

•     2 eggs
•     1½ dl stevia sweetner
•     1dl milled oatmeal(consistency of flour)
•     ½ dl protein powder
•     3 Tbsp cacao powder
•     1 tsp baking powder
•     1 pinch vanilla powder
•     100g coconut oil
•     100g chopped unsweetened chocolate
•     1 dl 99,3% peanut butter

1. Preheat oven to 175C. Use 6 non-stick oven forms and smear with coconut oil and powder with some milled oatmeal with a diameter of  approx. 10cm.
2. Whip the eggs and stevia until frothy. Mix the dry ingredients in a separate bowl. Melt the coconut oil in a pot on low heat. Add the chopped chocolate to the coconut oil. Take pot off the heat and mix until chocolate is melted.
3. Mix the chocolate and coconut oil mix with the whipped eggs and fold in the dry ingredients. Portion into the forms. Put a spoon of peanut butter in the middle of every form and gently push down. Bake for 8-10min in the middle of the oven. The middle of the cake should be soft. Bon appétit

BCAA Hardcore by Chained Nutrition

Source: gymgrossisten.com

BCAA Hardcore by Chained Nutrition. I tried the flavors Pineapple and Glacier Punch, the flavors were pretty good. It states on the container that it contains 30 servings, that's 30 1 scoop servings for women. So if you take 2 scoop servings for men, that's 15 servings total. So you have to buy 2 containers to get 30 servings. One can buy 1 container of BCAA Powder that contains 30 servings, 7 grams of BCAA, electrolytes, and citrulline malate. At a cheeper price; and tastes better.

Overall: 4/5
Value: 3/5
Taste/mix: 5/5

Content	Per 2 scoops (17,6 g)
Total amount of BCAA	9800 mg
L-Leucine	5000 mg
L-Isoleucine	2400 mg
L-Valine	2400 mg
L-Glutamine	2600 mg
Vitamin B6	3,4 mg

Why you should never stop working out

www.stelizabeth.com

According to an article I recently read. It stated that people who workout should never stop working out. If you stop working out abruptly negative physiological changes will arise. The better shape you're in the more extensive the effects. The first thing that deteriorates is stamina and the ablitiy to take up oxygen. After at least 2 weeks of not working out your performance will drop by 10%.

You won't see the changes at first but your image in the mirror will change with time. Your body composition will change. You'll lose muscle mass and start retaining fat. Loss of muscle mass equals loss in strength. As your body composition changes because of long periods of inactivity, illness from diabetes, cardiovascular disease to joint and ligament problems. When blood circulation and oxygen saturation deteriorates, this can lead in worst case scenario dreary and depressed.

If you want to decrease on the amount your training do it gradually. Try to work out on a weekly bases. You don't have to be in shape, just for the health benefits.

Source (in swedish): http://www.gymgrossisten.com/inspiration/artiklar/darfor-ska-du-inte-sluta-trana?c_rid=51wx015PT8BWaDg-367987372|51508268&utm_source=newsletter&utm_medium=email&utm_campaign=ggse_160303&utm_content=standard

Fit N' Big Tip

If you want to get back into training like you did before laying off. Start slow with cardio, to get your stamina and gradually go over to combine weight training. You don't want to shock your body then you'll be more susceptible to colds and injuries. Because your body is already under stress of working out and repairing itself.

Salt & Fat Free Snack

Buy yourself a hot air popcorn machine. Popcorn is healthy and low in fat. When you're not popping it in oil; adding salt and butter. 

1 serving  (100g)

Calories 375

Total Fat 4g

Saturated 1g

 Polyunsaturated 3g

Monounsaturated 0g

Trans 0g

Cholesterol 0mg

Sodium 7mg

Potassium 0g

Total Carbs73g

Dietary Fiber 13g

Sugars 0g

Protein 11g

Vitamin A 0%      

Vitamin C 0% 

Calcium 5%

Iron 3%

*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

100% Whey Professional by Scitec Nutrition

100% Whey Protein Professional was a delicious protein; almost sinful. It contains 22 grams of protein per serving (30 grams).

I've tasted Caramel and Cappuccino, they taste like candy. Tastes good when mixed in milk and/or water. Pretty cheap for a protein that tastes good and has a high protein content. This is a protein I can recommend. Makes you look forward to your next shake. I used it as a snack between meals and post workout. Don't forget to follow the blog to get the latest tips and reviews.

Overall: 5 /5
Value: 5/5
Taste/mix: 5 /5

100% Casein Complex by Scitec Nutrition

100% Casein Complex was a good tasting casein, which wasn't that expensive. It was a little "grainy", like sand grain and was very thick. I went for the Belgian Chocolate flavor. I gave it a 4/5 on taste /mix because it was grainy; otherwise a good tasting protein with a good amount of protein.

Overall: 4/5
Value: 4/5
Taste/mix: 4/5

Nutritional Value per serving (30g)

Total Calories 113
from Fat 9
Total Fat 1g
of Saturated Fat 0,6g
Cholesterol 9g
Total Carbohydrates 3g
from sugars 3g
Protein 23g
Calcium 509mg
Potassium 74mg