bodybuilding

Ripped Recipe: Watermelon or Fruit Punch BCAA Citrus-Mintade Ginger Fizz

A few fresh ingredients take BCAAs in a new direction.

A few fresh ingredients take BCAAs in a new direction.

This recipe is a departure from my standard of not including chemicals in my food; it’s a necessary evil though. Because I fast for what’s recently turned into 21 hours per day, I require some form of nutrition that favors maintainance of an anabolic state while remaining as close to fasted as possible. For this reason, I take BCAAs (branch chain amino acids). They’re completely synthetic and contain artificial flavors and Sucralose. I take anywhere from zero to 30 grams per day. Because they’re unnatural and expensive, I wouldn’t recommend BCAAs to anyone unless they’re lifting heavy in a fasted state and want to maintain a near-fast for several hours after lifting. They’re totally unnecessary otherwise. I’ve already written more than I like to for a recipe post.

Now doesn't this look refreshing? Non-fasters might enjoy as well.

Now doesn’t this look refreshing? Non-fasters might enjoy as well.

Ingredients
1-2 scoops watermelon or fruit punch BCAA powder (I prefer Modern BCAA +)
juice of 1/2 lemon
juice of 1/2 lime
flavored seltzer of your choice (I prefer Polar brand)
several leaves fresh mint
1-2 thin slices of fresh ginger

Preparation
Add lemon juice, lime juice, mint leaves, and ginger to small vessel and muddle well with the back of a spoon. More muddled = more fresh flavor.

Add BCAA powder to 1-2 oz water in bottle or shaker and shake hard until dissolved.

Combine citrus-mint-ginger solution with BCAA solution over ice in large glass, add flavored seltzer to desired dilution and stir gently.

Ripped Dessert: Cinnamon-Cayenne-Fennel-Spiked Chocolate Coffee Coconut Protein Balls

Part of my process of learning how to get ripped was to learn how to think even more creatively about food. Although I call this a dessert, it’s not sweet by dessert standards, but it’s a neat little protein snack and a flavor excursion.

A sneaky trio of cayenne, fennel and cinnamon set these chocolate coffee coconut protein balls off!

Ingredients
1 scoop (34g) chocolate casein protein
4 tsp coconut flour
3 tsp instant coffee
5 Tbsp milk
2 tsp virgin coconut oil
1/2 tsp vanilla extract
1/4 tsp cayenne pepper
1/4 + 1/8 tsp cinnamon
1/4 + 1/8 tsp ground fennel
1 gram stevia
1/2 to 1 tsp honey
2-3 Tbsp coconut flakes

Preparation
Mix coconut flour, milk and instant coffee in small bowl with stevia and sugar or honey. If you don’t like stevia, you can sub in a little more sugar or honey. I prefer honey because it adds a bit more moisture.

Add protein, cayenne, cinnamon, and fennel along with the coconut oil. Mix well until it forms a sort of doughy paste. Form into balls. Roll in coconut flakes. Eat.

~230 calories, 26g protein, 10g fat, 4g carbs

A couple of notes:

  • If you really want to go berserk, I think you could probably smash some banana and mix it in. It might require a little more coconut flour to keep it tight though.
  • In case you were wondering, since it’s just finely ground coconut meat, coconut flour doesn’t have to be cooked.
  • If you’re going to make this, you can play with the amount of coffee. Also, I know that some individuals aren’t fond of stevia because it can be a little bitter. If that’s the case, add a little extra honey.
  • Vanilla casein can also be swapped in for the chocolate casein.
  • I wouldn’t try using whey protein for this. I’ve found that whey really doesn’t work well with recipes because it doesn’t gel the whey casein does.
  • Try swapping the fennel for ground coriander.