Z'atar Baked Salmon

 Z'atar baked salmon with boiled almond potatoes and pan fried green beans 

Preheat oven to 225°C

Take a piece of aluminium big enough to fold together into a package with the salmon inside

Place the aluminium on an oven tray 

Place the salmon in the middle 

Season with z'atar and place slices of lemon on top 

Fold into a package and put into the oven for approximately 20 minutes 

While the salmon is in the oven boil the potatoes and fry the green beans. Season the green beans with a little salt and pepper 

BCAA Xplode powder by Olimp Sport Nutrition

I tried this BCAA from Olimp with pineapple flavor. It tasted bad, one could taste the amino acids with a touch of pineapple. It was a little expensive, only 6 grams of amino acids per serving. You can buy an amino acid supplement which taste  better and has 11 grams of amino acids per serving. It desolved easily, but because of the taste I mixed it with orange juice which made it better. But still I could taste the amino acid flavor came through.

Overall: 1/5
Value: 1/5
Taste/mix: 0/5

BCAA Engine 4:1:1 by Swedish Supplements

Source: swedish-supplements.com

I got the chance to taste BCAA Engine 4:1:1 by Swedish Supplements when they came by the gym to showcase their BCAA line. They had very promising flavors that they didn't deliver on. I tasted Peach Ice Tea and Raspberry Candy Boats. The Peach Ice Tea had a hint of peach flavor but was overwhelmed by a  tannin-like bitterness, like when you forget the tea bag for too long. The Raspberry Candy Boats just tasted like chemicals, not even a hint of raspberry or candy-like flavor. It only has 6 grams of BCAA per serving. You can buy BCAA powder that tastes delicious and at 7 grams of BCAA per serving at the same price. And for those reasons I gave these points.

Overall: 1/5
Value: 2/5
Taste/Mix: 1/5

Contents per serving 

BCAA 4:1:1   6000 mg

L-Glutamine  2000 mg

Lysine             1000 mg

Must Have Mineral For Training

Magnesium is essential for cardiac activity, muscle function, lowering blood pressure, glucose metabolism, nerve transmission, protein synthesis, DNA synthesis, reproduction, bone formation,and better sleep.

Magnesium and Training
Without magnesium your muscles won't function properly. Magnesium is an electrolyte; electrolytes transmit nerve signals to muscles which tell how hard to contract or relax. If there is an imbalance of electrolytes (Sodium, Potassium, Calcium, Magnesium), you can suffer of cramps and twitching. When training protein is important to gain and maintain muscle mass. Magnesium is crucial for protein synthesis, depressed protein synthesis can lead to neoplasia. Having a sturdy frame is important when lifting heavy, magnesium deficiency leads to brittle bones which makes them break easily. Without a proper working heart you won't be able to workout, our pretty much do anything.

Dietary Source

• Seeds
• Nuts
• Dark chocolate 70-85%
• Whole grain meal
• Brown rice
• Spinach
• Leafy green vegetables
• Banana
• Dairy

Dietary Habits of Low-Magnesium intake

• Eat white flour products instead of whole grain
• Low intake of green leaf vegetables
• Regular consumption of sugar
• Drink alcohol on a regular bases

Possible Symptoms of Magnesium Deficiency

• Muscle cramps, twitches or tremors
• Loss of appetite, nausea, vomiting, fatigue, and weakness
• Arrhythmia
• Insomnia
• Weak immune system
• Depression
• Weak enamel
• Osteoporosis

Sources:

https://www.bodybuilding.com/fun/peak32.htm
https://ods.od.nih.gov/factsheets/Magnesium-healthProfessional/#h7
https://draxe.com/magnesium-deficient-top-10-magnesium-rich-foods-must-eating/
https://www.expressen.se/halsoliv/halsa/magnesium-viktigare-att-fa-i-sig-an-du-tror/
https://www.ncbi.nlm.nih.gov/pubmed/925766

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