Thursday, February 21, 2013

the fit beast feasts: casein protein sludge

i know what you're thinking.  it's written all over your face.  sludge.  hardly sounds appetizing, right?  well, when you're a clean eater who consumes as little sugar as possible, you sometimes miss having a tub of ice cream in the freezer for a late-night spoon full of naughtiness.  my remedy is sludge.

for those of you who are clean eating fitness junkies, you probably have all of the ingredients handy.  if you don't, i'll give you some great tips on where/how to acquire them.

but first things first.  recipe!

1 scoop chocolate casein (i use musclepharm casein)
2 tablespoons pb2 (i buy mine at my local grocery store but you can get it here)
2 tablespoons unsweetened baking cocoa
stevia to taste
sugar free chocolate chips (optional)

combine all ingredients in a freezer safe tupperware container.  mix together with a wooden spoon or spatula (do not use a whisk) and gradually add water a few tablespoons at a time until the mixture forms a cookie dough-like consistency.  one mixed, place the covered container in the freezer for 15-30 minutes to allow the mixture to thicken.

i love to eat mine with chopped up fresh strawberries and it 100% pacifies my sweet tooth cravings.

besides the "sweet tooth" factor, the other reason that i love making this recipe is that it's so good for me!  that one scoop of casein has 25 grams of slow digesting protein.  okay, you don't know much about protein and this doesn't make much sense to you.  let me try to explain protein in a nutshell:

the variety of protein sources is truly a big one.  whether it's soy, egg, whey, casein, whey isolate, hydrolyzed whey, etc., you have loads to choose from.  casein, the protein used in this recipe, is slow digesting and a rich protein source that continues to feed your muscles long after other protein sources have dropped off, even up to 8 hours.  casein is the natural, undenatured form of casein found in milk, and it is separated from milk by means of ultrafiltration (without the use of chemicals) which increases the amount of bioactive milk peptides that support immune function as well as enhance muscle growth.

for those of us who are building our bodies, we know the importance of nutrition frequency.  we also know that the majority of muscle repair and rebuild takes place during sleep.  to optimize that, the body needs a constant supply of nutrients, most importantly, protein.  casein is ideal for night time consumption as it will provide the body with protein for up to 8 hours.  whey, on the other hand, will be absorbed within about 45 minutes.

so i guess you and i don't have to feel guilty about those late night sludge runs to the freezer, do we?

eat clean.  live lean.  live better.  live longer.

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