LJB Nutrition

21/03/2022

Choc chips and raisin oat cookies!

This super easy and unbelievably tasty recipe makes 16 cookies. Tag us if you give them a try!

Ingredients:
- 100g self raising flour
- 25g protein powder
- 113g unsalted butter
- 50g granulated sugar
- 100g brown sugar
- 1 large egg
- 1.5tsp vanilla extract
- 125g rolled oats
- 85g choc chips
- 65g raisins

Method (oven 175):
1. Cream butter, brown sugar and granulated sugar.
2. Add egg and vanilla extract, which till creamy.
3. Add flour and protein powder, combine.
4. Stir in oats
5. Stir in choc chips and raisins
6. Evenly divide into 16 on a baking tray and slightly flatten with fingers.
7. Bake for 10-12 mins.
8. Cool and enjoy!

17/02/2022

EASY banana and choc chip protein loaf 🍞 ideal for beginners!

Increasing the protein content of what we make and eat has been at the forefront of a lot of social media recipes! Whilst increasing protein intake is a great goal, many recipes achieving this can be a hassle.

I often see nutritionists creating recipe adaptations and thought I would give it a try! I am definitely not a baker so collaborated with Bakelyn to help me create this EASY recipe!

Let us know if you try it and what you think by tagging us in your creations!

Ingredients:
- 140g caster sugar
- 140g butter
- 2 eggs
- 1tsp baking powder
- 2 ripened bananas
- 100g self raising flour
- 40g chocolate protein powder
- 20ml milk
- 50g choc chips
- 50g icing sugar

Method:
1. Heat oven to 180 degrees
2. Line loaf tin
3. Combine flour, baking powder and protein powder
4. Cream butter and sugar until light and fluffy, then slowly add 2 beaten eggs and milk, then add a little flour mixture
5. Sift and fold in remaining flour mixture, bananas and choc chips
6. Pour in loaf tin
7. Bake for 40mins, check every 5mins after 30mins
8. Once cooked, cool in tin for 10mins then remove to wire wrack
9. Mix icing sugar and water and add to top of loaf
10. Enjoy!

Macronutrients:
280kcal
35.7g carbs
6.1g protein
12.8g fat

11/02/2022

Catch up on your creatine knowledge!

Recently I was helping Diane Brown understand the use and benefits of creatine supplementation on her physical performance.

Creating supplementation is a well researched topic and nothing to be afraid of! It has lots of performance benefits when taken correctly and is an approved substance.

It is particularly beneficial to athletes involved in sprinting, jumping, weight lifting and even contact sports!

Give the post a read and let me know in the comments if you learned anything!

20/01/2022

What is the best protein for sprinters ?

Recently I was helping a friend work out what the best protein powder is for sprint athletes. Researching this definitely challenged me but loved reading the debates and learning a lot.

Protein powders can be an accessible and easy way for athletes to increase their protein intake, however food sources are still the primary recommendation! A balanced diet of complete protein sources (meat, fish, eggs, etc) and incomplete protein sources (nuts, veg, wholegrains, etc) can be sufficient to reach your protein goals.

What’s your go to protein source?⬇️

19/01/2022

New Years Resolution: be better at posting on Facebook 😂 If you have Instagram, head over to where I’m better at keeping up to date on social media!

Nonetheless, here is a post I did about Carb Loading for long endurance events, feel free to pop any questions or queries in the comments!

30/08/2021

💥Busting Sport Nutrition Myths💥

Comment any you have heard! 👂🏻

03/08/2021