PEANUT BUTTER OAT COOKIES

Ingredients:
- 6 TBSP of Egg White International Liquid Egg Whites (equal to 3 egg whites)
- 1 1/2 cup dry oatmeal
- 2 packets of sweetener (this is optional, and the type of sweetener your choose is your choice)
- 2 scoops of AG Vanilla Protein
- *1 serving of peanut butter (optional, see below)
- **1/4 c “topping of your choice”

*Sometimes, I change the peanut butter for almond butter or even PB2 (powdered peanut butter with less fat than actual peanut butter)

**During off season you may use a topping of your choice and it can be ANYTHING that you like as oatmeal cookies are mild in flavor….I’ve tried dark chocolate, trail mix, raisins, dried cranberries, and even banana!

Directions: (Preheat the oven to 375°)

• Mix the liquid egg whites and the oatmeal in a medium size bowl.
• Add in sweetener (optional) and Advanced Genetics Vanilla protein powder.
At this time, you may need to add a little more egg white or water. The batter should feel like regular cookie dough once it is mixed.
• Add your peanut butter and toppings if you wish! Mix until consistency is that of raw cookie dough.
• Roll the cookie dough into even size balls, and line cookie sheet with parchment paper place the uncooked cookies about 2 inches apart from each other.
• Once your oven is preheated to 375° bake cookies 10-12 minutes.
You can flip them half way through if you like your cookies crunchy as opposed to chewy.
• Once they are out of the oven, let them cool a bit and ENJOY!!!!!
(This recipe makes 4-6 medium size cookies.)

Recipe courtesy of Grace Bukowski.

*3 cups rolled oats
*1/4 cup 100% Pure Honey
*1 cup sugar Free Maple syrup
*16 scoops ADVANCED GENETICS ISO PHASE
*1 cup Golden Flax (ground)
*1/4 cup Natural Peanut Butter
*1/2 cup Raw Almond Butter
*1 tbsp Vanilla extract
* 1 cup unsweetened almond milk
* 1/2 cup Dutch COCA
*1/2 cup dried cherries

TOPPING (Melt in pot, low heat, then cool!)

85% CACAO ½ chocolate bar Lindt
½ cup sugar free Maple syrup
* ¼ cup unsweetened almond milk
*1 tbsp Vanilla extract
*1 scoops ADVANCED GENETICS ISO PHASE

Makes 20 Protein Bars
300calories
25g protein
20g carbs
8g Fat

Recipe courtesy of Andrea Pasutti

ISO-Phase Chocolate Protein Pudding
- 1 scoop Advanced Genetics ISO-Phase chocolate protein powder
- 1 tsp unsweetened cocoa powder
- water added slowly to thicken mixture
- place in freezer for 15 minutes
- AMAZING!!!

Thanks to Grace Bukowsky for this great recipe!

If you can’t see this video, please visit AdvancedGeneticsTV.

If you ask nutritionists who don’t exercise, they’ll probably tell you that BCAAs are no use to strength athletes. As long as you consume enough protein the added value of a handful of amino acid capsules during workouts is nil, nada, they’ll tell you. But we found an older study that tells a different story.

Leucine Iso-Leucine Valine

The study was published in 2000 in Current Therapeutic Research, and doesn’t live up to the standards now expected of peer-reviewed journals. The article doesn’t say at what time of the day the test subjects took their amino acids and proteins. At daytime? During a meal? Just before training? Afterwards? We don’t know, although the article does suggest that the subjects took their BCAAs during the training session.

With this caveat, Carlon Colker’s research is still worth reading – not only because the test subjects were pretty experienced strength athletes, but also because the study answers a question that many strength athletes have posed: if I already use protein shakes or quark, is there any point in taking BCAAs or a similar amino acid supplement during a workout?

Half of Colker’s subjects got a protein shake every day containing 30 g whey concentrate and 10 g whey isolate [Group 1]. The other half was given an identical shake every day, but also took 5 g L-glutamine and 3 g BCAAs [Group 2]. Immediately after they did their workout, and continued this pattern for ten weeks.

During the 10 weeks the researchers measured their subjects’ muscle strength by getting them to do bench presses with their own bodyweight and leg presses with double their bodyweight. The researchers counted the number of reps the test subjects managed to do.

At the end of the experiment the subjects in the protein group could do 2 more bench press reps, and the subjects in the protein + amino acids group could do 8 more reps. For the leg press, the protein bodybuilders were capable of 5 more reps, and the bodybuilders in the other group could do 9 reps more.

At the end of the 10 weeks lean body mass in the protein group had increased by 500 g; in the protein+amino acid group it had increased by 1.5 kg.

Including the protein in the shake, the subjects consumed 2.1 g protein per kg bodyweight each day. Not bad for a strength athlete. Nevertheless the 3 g BCAAs and 5 g glutamine supplementation made a difference.

Of the amino acids, it looks as though the BCAAs may play a role. There are many studies of the positive effects of BCAAs on athletes.

A co-author worked at the time of the experiment for Peak Wellness, a company that advises on health, supplements, diet and training. Colker, the first author of the study, has since joined the company.

Source:
Current Therapeutic Research 2000 61(1): 19-28.

http://www.ergo-log.com/proteinplusaminoacids.html