Author archive: Administrator
24
02
2015

SUCCESS FOR ON AT THE BODYBUILDING.COM AWARDS SEP 25 2014

We’re proud to announce that ON’s uncompromising commitment to excellence has been recognised by the Bodybuilding.com Awards 2014…again! It was a great night at the Olympia in Las Vegas as ON scooped some of the most prestigious awards, including BRAND OF THE YEAR, SUPPLEMENT OF THE YEAR and BEST PR...

12
02
2015

FRENCH TOAST

Servings: 1 INGREDIENTS 2 eggs 1/2 cup of vanilla whey 1/2 cup of semi-skimmed milk 3 slices of bread (I used multigrain bread but any will do) DIRECTIONS In a bowl, whisk together your eggs, whey, and milk until all ingredients are well combined. Then, dip your slices of bread in there and heat up...

12
02
2015

PROTEIN PORRIDGE

Servings: 1 INGREDIENTS 2 cups of semi-skimmed milk 1/2 cup of whey 3/4 cup of oatbran DIRECTIONS First, make your porridge by first boiling and then simmering the milk and oatbran. When it reaches your desired porridge consistency, allow it to cool a bit before adding the whey (you want to make sur...

12
02
2015

CASEIN CHOCOLATE PUDDING

Servings: 2 INGREDIENTS 1/2 cup chocolate casein 1 tbsp. Fitness Fiber 1 tbsp. coconut flour 1 tbsp. cocoa 1 and 1/4 cup of water (or milk) DIRECTIONS Mix all ingredients together in a big bowl and divide into two smaller bowls. Allow it to cool in the fridge for an hour to enjoy cold or eat it righ...

12
02
2015

VANILLA PROTEIN PANNA COTTA

Servings 3 INGREDIENTS 2 scoops vanilla casein 400ml whole milk 1 pack of gelatin DIRECTIONS Heat up the milk in a pan and, just before its about to boil, whisk it with the casein S gelatin. Whisk until all the gelatin has dissolved and then divide the mixture into two big bowls, four smaller ones,...

12
02
2015

COCONUT PROTEIN FLAN

Servings: 2 INGREDIENTS 2 scoops chocolate whey 1 pack of gelatin 500ml of chocolate coconut milk DIRECTIONS Heat up the milk in a pan and, just before it’s about to boil, whisk it with the whey and gelatin in a bowl. Whisk the mixture until all the gelatin has dissolved and then divide it int...

12
02
2015

ROCKY ROAD & CHOCOLATE PROTEIN BARS

Servings: 4 INGREDIENTS 2 scoops of rocky road whey 1 cup of oats 3/4 cup of applesauce 1/4 cup of coconut flour 1/4 cup of chocolate casein 8 squares of dark chocolate DIRECTIONS Blend all the ingredients together (except for the chocolate). Then, divide the mixture into four bars and, using your (...

12
02
2015

GRANOLA PROTEIN BARS

Servings: 4 INGREDIENTS 2 scoops milk chocolate whey 3 tbsp. almond butter 1/2 cup of oats 2 1/2 tbsp. of whole milk 4 squares of dark chocolate DIRECTIONS Blend all the ingredients together (except for the chocolate). Then, divide the mixture into four bars and, using your (clean) hands, shape the...

12
02
2015

GAINER BANANA PANCAKES

Servings: 1 INGREDIENTS 1 banana 2 eggs 1/2 cup of whey 1/2 cup of milk 1 cup of oats 1 tbsp. of coconut flour DIRECTIONS Blend or whisk all ingredients together until they’re well combined. Then, proceed to pancake-fry them on a nonstick pan which you can further nonstick with some coconut oi...

12
02
2015

VANILLA PROTEIN PANCAKES

Servings: 2 INGREDIENTS 2 scoops vanilla whey 1 cup of egg whites 1 tbsp. quark 3/4 cup of oats 1/2 cup of whole milk 2 tbsp. of coconut flour DIRECTIONS Blend all ingredients together and, on a hot nonstick pan, fry the batter up as pancakes. Flip them, top them with fruit, maple syrup, honey, nut...

12
02
2015

VANILLA WHEY CREPES

Servings: 1 INGREDIENTS 2 eggs 1/4 cup of whey protein 1/2 cup of milk 1 tsp. of Fitness Fiber 2 tbsp. manuka honey DIRECTIONS Blend together all your ingredients and proceed to fry them on a large nonstick pan which you can further nonstick with some butter or coconut oil. Make sure your pan is pip...

12
02
2015

CRUSTLESS VANILLA CHEESECAKES

Servings: 6 INGREDIENTS 1 cup of quark (or cottage cheese) 1/2 cup of vanilla casein 2 tbsp. of coconut flour 1 tbsp. of ground almonds 280ml whole milk DIRECTIONS Blend all the above ingredients together and bake for 35-40 minutes at 150 degrees celcius. You can bake in a big cake pan, in a mini lo...

12
02
2015

BANANA LOAF

Servings: 10 INGREDIENTS 1/2 cup of banana whey 1/2 cup of egg whites 1/4 cup of oats 1/2 cup of quinoa flakes 1/8 cup of coconut flour 1 tsp. baking powder DIRECTIONS Blend all ingredients together and bake your batter in a bread loaf tin (I like to use silicone moulds for this as they’re eas...

12
02
2015

CHOCOLATE PROTEIN CAKE

Servings: 10 INGREDIENTS 1 egg 2 whites 1 scoop of chocolate whey 3/4 cup of pumpkin pure 1/2 cup of whole milk 3/4 cup of oats 1 tbsp. cocoa 1 tbsp. coconut flour 1 tbsp. peanut butter 1 tsp. baking soda 1 tsp. stevia DIRECTIONS Blend all the above ingredients together and bake for 35-40 minutes at...

12
02
2015

TROPICAL LOAF

Servings: 10 INGREDIENTS 2 eggs 1/2 cup of vanilla oats and whey 1/4 cup of apricots 1/4 cup of tropical fruit 1/2 cup of egg whites 1/4 cup of quinoa flakes 1 tbsp. of coconut flour 1 tsp. of baking powder DIRECTIONS Blend all ingredients together and bake your batter in a bread loaf tin (I like to...

12
02
2015

VANILLA MUFFINS

Servings: 6 INGREDIENTS 1/2 cup of quark 2 eggs 1/4 cup of vanilla whey 3/4 cup of oats 1/2 cup semi-skimmed milk 1 tsp. baking powder 1 tbsp. of coconut flour FROSTING: 1/4 cup of chocolate casein 1/4 cup of milk 1 tsp. of cocoa DIRECTIONS First, make your muffins by blending all ingredients togeth...

12
02
2015

CHOCOLATE MUFFINS

Servings: 6 INGREDIENTS 2 beets (finely grated) 1 cup of chocolate whey 3 eggs 1/4 cup of Fitness Fiber 1/2 cup of oats 3 tbsp. of cocoa 1/4 cup of coconut flour DIRECTIONS Blend all ingredients together and bake your batter inside six muffin moulds (I like to use silicone moulds for this as they...

12
02
2015

RASPBERRY FLUFF

Servings: 1 INGREDIENTS 1 cup of frozen raspberries 1/2 cup of whey 1/8 cup of semi-skimmed milk DIRECTIONS First, blend your raspberries, whey, and milk. When fully mixed, whisk the mixture together for 4-5 minutes using an electric whisker until the mixture gains volume and becomes fluffy. Conside...

12
02
2015

BANANA PROTEIN FLUFF PUDDING

Servings: 1 INGREDIENTS 1 large frozen banana 1/2 cup of whey 1/4 cup of semi-skimmed milk 1 tsp. orange peel DIRECTIONS First, blend your banana, whey, and milk. When fully mixed, whisk the mixture together using an electric whisker so that the mixture gains volume. Finally, grate the side of an or...

12
02
2015

BANANA & PB WEIGHT GAIN SMOOTHIE

Servings: 1 INGREDIENTS 2 scoops of vanilla whey 1 banana 280m1 whole milk 1 orange zest 1 tbsp. PB 1 tsp. cinnamon DIRECTIONS Blend all the above ingredients, pour in a glass or shaker, and enjoy! NUTRITION PER SERVING 561 KCALS | 58G PROTEIN | 24G CARBS | 26.5G FAT | 3.4G FIBRE

12
02
2015

APPLE COCONUT PROTEIN SMOOTHIE

Servings: 1 INGREDIENTS 2 medium apples (skinned and cored) 2 scoops of vanilla whey 1 cup of coconut milk 1 tbsp. grated coconut DIRECTIONS Blend all the above ingredients, pour in a glass or shaker, and enjoy! NUTRITION PER SERVING 374 KCALS | 39.2G PROTEIN | 26.3G CARBS | 12.7G FAT | 1.86 FIBRE

12
02
2015

PUMPKIN AND VANILLA PROTEIN SHAKE

Servings: 1 INGREDIENTS 2 scoops of vanilla whey 2 tbsp. pumpkin puree 1-1/2 cups of semi-skimmed milk 1 tsp. orange zest DIRECTIONS Blend all the above ingredients, pour in a glass or shaker, and enjoy! NUTRITION PER SERVING 348 KCALS | 51.8G PROTEIN | 24G CARES | 4.2G FAT  | 3.7G FIBRE

28
01
2015

Upgrade your Results – 6 Week Training Plan

by Dan Yeomans. Team ON athlete Dan Yeomans is a personal trainer and 2014 Welsh Men’s Overall Physique Champion. Here he shares a six week training plan to help you upgrade your results in 2015. Have you committed to achieving more ambitious goals this year? Upgrading your physique takes consistent...

28
01
2015

Optimising Sports Performance

by George Kruis, Saracens Rugby Club.   When Saracens Rugby Club train hard, they rely on Optimum Nutrition’s award-winning range to power their performance. ON is proud of its role as Official Sports Nutrition Supplier to Saracens. Playing rugby for Saracens is a great privilege. But, we coul...

28
01
2015

Setting The Tempo

by Team ON Athlete Bryn Ray Team ON Athlete Bryn Ray is a dedicated fitness model and life coach who works hard to inspire others to achieve more.  This article is a follow on from my previous article on Training for Size. More to lifting weights than sets & reps It’s vital to remember that ther...

28
01
2015

Training for Size

by Team ON Athlete Bryn Ray. Team ON Athlete Bryn Ray is a dedicated fitness model and life coach who works hard to inspire others to achieve more. If your goal is to bulk up, your training should have one primary focus – break the muscles down to induce hypertrophy. There are many different trainin...

28
01
2015

Top Tips For Bulking

by Team ON Athlete Bryn Ray. Team ON Athlete Bryn Ray is a dedicated fitness model and life coach who works hard to inspire others to achieve more. If you’re looking to bulk up and pack on some serious muscle, then hitting the weights hard is fundamental. Putting the time in to break your muscles do...

28
01
2015

Build a Perfect Physique

by Team ON Athlete Shaun Stafford. Team ON Athlete Shaun Stafford achieved a record-breaking win this year in Las Vegas when he won the WBFF Pro Fitness Model World Championship for a second time. He is an ex-professional rugby player, a successful international cover model and owner-operator of Cit...

28
01
2015

Get the Physique you want

by Team ON Athlete Shaun Stafford. Team ON Athlete Shaun Stafford achieved a record-breaking win this year in Las Vegas when he won the WBFF Pro Fitness Model World Championship for a second time. He is an ex-professional rugby player, a successful international cover model and owner-operator of Cit...

28
01
2015

Training for the Perfect Physique

by Team ON Athlete Shaun Stafford. Team ON Athlete Shaun Stafford achieved a record-breaking win this year in Las Vegas when he won the WBFF Pro Fitness Model World Championship for a second time. He is an ex-professional rugby player, a successful international cover model and owner-operator of Cit...