Nutrition Archives - Ross Edgley

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Nutrition

Morning Shake Routine

The theory behind my morning shake is largely based on research from the International Journal of Sports Nutrition & Exercise Metabolism who stated… “Ultra-endurance exercise training places large energy demands on athletes and causes a high turnover of vitamins through sweat losses, metabolism, and the musculoskeletal repair process. Ultra-endurance athletes may not consume...

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High Protein Diet Explained

High protein diets are on trend at the moment. Traditionally recommended to athletes the International Olympic Committee Consensus on Sports Nutrition states that “strength or speed athletes require 1.7grams of protein per kg of bodyweight per day.” But it seems protein has gone mainstream. Fuelled by research published by the American Journal of Clinical Nutrition that claim a high...

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15,000 Calorie-a-Day Diet

I absolutely wouldn’t recommend this diet to 99.99% percent of people, but as an extreme example of fat loss and fuelling performance by knowing your numbers and nutritional science… my 15,000 Calorie-a-Day Strongman Swimming diet is a good case study… Which is why this is the FIRST video (filmed with Red Bull) as we form an […]

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Hormones & Fat Loss

Introducing the long-awaited nutrition series with one of the world’s leading Sports Nutritionists. Here Martin dispels myths, misconceptions and dishes the dirt on topics such as fat loss, muscle gain, health issues, sports nutrition and more. Next up… Hormones & Fat Loss

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HARRISA CRUSTED CHICKEN & COCONUT RICE

Harissa Crusted Chicken & Coconut Rice | Ingredients- Serves 2 2 skin on chicken breasts 100g long grain rice 1 tin coconut milk 2 teaspoons Harrisa 50g fresh coriander chopped 6 spears asparagus, split length ways 1 head pal choi, separated into individual pieces 50g Mange tout 1 courgette thinly sliced 1 handful baby spinach […]

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VEGAN FUDGE

Vegan Fudge | Ingredients- Makes 15 Slices 2 cups unsweetened desiccated coconut (finely shredded) 1/2 cup creamy nut butter (i.e. cashew butter, peanut butter*, or almond butter) 1/4 cup meltedcocoa butter* (can be omitted if you don’t have it!) Heaping 1/3 cup cacao powder 1/4 cup maple syrup Pinch sea salt 1 tsp pure vanilla […]

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PUMPKIN PROTEIN MUFFINS

Pumpkin Protein Muffins | Ingredients MUFFINS 2 eggs 2 Tbsp (30 g) mashed ripe banana 1 cup pumpkin puree 1/2 cup (60 ml) maple syrup 1/3 cup melted coconut oil ¼ cup of almond milk 1 tsp vanilla extract 1 tsp baking powder 1/4 tsp sea salt 1/2 tsp ground cinnamon 1/4 tsp nutmeg and […]

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LAMB TANGINE, CITRUS COUSCOUS & FLATBREAD

Lamb Tangine, Citrus Couscous & Flatbread | Ingredients- Serves 4 2 Flatbreads 400g Diced lamb shoulder 1 Large onion diced 4 Cloves of garlic, crushed 1 tablespoon honey 1 dessert spoon ground cumin 1 dessert spoon ground coriander 1 teaspoon found cinnamon 1/2 teaspoon chilli powder 1 teaspoon paprika 2 tins chopped tomatoes 1 tablespoon […]

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KILLER CLUB SANDWICH

Killer Club Sandwich | Ingredients- Serves 2 1 loaf crusty Wholemeal bread 1 large chicken breast or 2 small chicken breasts 1 hard boiled egg 2 tablespoons light mayo 1 head baby gem lettuce, split into leaves and washed 1 tomato sliced 4 rashers smoked bacon 3 sprigs of thyme with leaves stripped 1 large […]

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ACAI BERRY POT

  Acai Berry Pot | Ingredients- Makes 1 Serving 1 cup of frozen mixed berries 1 banana 1 cup of coconut milk 1 tbsp of chia seeds 1 scoop of protein powder, preferably vanilla 1 cup of gluten free oats 1 scoop of Acai berry powder or frozen Acai Acai Berry Pot | Method   […]

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CHIA BLUEBERRY PUDDING

Chia Blueberry Pudding | Ingredients- Serves 1 1 cup coconut milk 1/4 cup fresh blueberries 2 tablespoons of agave syrup 1/2 teaspoon pure vanilla extract 1/4 cup of chia seeds Chia Blueberry Pudding | Method   Add the coconut milk, blueberries, agave syrup and vanilla to a blender. Blend on high to puree the blueberries, usually […]

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SWEET POTATO BROWNIES

Sweet Potato Brownies | Ingredients- 16 Brownies 2 sweet potatoes 15 soft dates, pitted 1 cup almonds, ground 1/2 cup chickpea flour 1 cup coconut flour 6 TBSP cacao powder pinch sea salt 5 TBSP coconut sugar 1 TBSP coconut nectar (optional; you can sub with another TBSP of coconut sugar or 1 TBSP maple […]

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BANANA PROTEIN PANCAKES

Banana Protein Pancakes | Ingredients- 12 Small Pancakes 1 banana 2 eggs 1 cup protein powder 1 cup coconut milk ½ cup gluten free oats 1 tbsp of chia seeds Banana Protein Pancakes | Method   Mash up the banana. Add the eggs to the banana and whisk Add protein powder and coconut milk. Whisk […]

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PORK & BEEF PANCETTA MEATBALLS

Pork & Beef Pancetta Meatballs | Ingredients – Serves 6 1 Onion Garlic (1 clove or as you like) Celery (1 stick or as you like) 3 or 4 slices of PANCETTA Italian Bacon OR/ Parma Ham / or any other Italian smoked ham. 500g of beef mince 500g of pork mince vegetable stock cube […]

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CHICKPEA, SPINACH & FETA BAKED EGGS

Chickpea, Spinach & Feta Baked Eggs  | Ingredients 2 tbsp olive oil  1 onion, halved and finely sliced 2 garlic cloves, finely sliced 1 tsp ground cumin 1  tsp smoked paprika pinch of cayenne pepper 2 x 400g tins plum tomatoes in juice 1 x 400g tin chickpeas, drained 300g spinach leaves 4 eggs 100g […]

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GRANOLA BARS

Granola Bars | Ingredients   2 cups of porridge oats ½ cup of pumpkin seeds ¼ cup golden linseeds 2 cups of puffed brown rice cereal ½ cup of raw almonds ¼ chia seeds ½ cup of dried cranberries ¼ cup of goji berries 100 g of coconut oil or butter, whichever is on hand […]

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PEANUT BUTTER CUPS

Peanut Butter Cups | Ingredients 2 TBSP of natural peanut butter 2 tsp of coconut oil (if this isn’t your jam, substitute it with grass-fed butter instead. It has the same healthy fat which solidifies the peanut butter middles) A teeny pinch of sea salt ½ cup of dark chocolate 12-16 cupcake paper cups Peanut […]

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INTERMITTENT FASTING | Nutrition Series

Introducing the long-awaited nutrition series with one of the world’s leading Sports Nutritionists. Here Martin dispels myths, misconceptions and dishes the dirt on topics such as fat loss, muscle gain, health issues, sports nutrition and more. Next up…  INTERMITTENT FASTING

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JUNK FOOD FAT LOSS | Nutrition Series

Introducing the long-awaited nutrition series with one of the world’s leading Sports Nutritionists. Here Martin dispels myths, misconceptions and dishes the dirt on topics such as fat loss, muscle gain, health issues, sports nutrition and more. Next up…  JUNK FOOD & FAT LOSS Along with an extract from an article I wrote for GQ all around the […]

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VEGAN DIETS | Nutrition Series

Introducing the long-awaited nutrition series with one of the world’s leading Sports Nutritionists. Here Martin dispels myths, misconceptions and dishes the dirt on topics such as fat loss, muscle gain, health issues, sports nutrition and more. Next up…  VEGAN DIETS Along with an extract from an article I wrote for GQ Magazine last year: WHY I’M A […]

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CARB LOADING | Nutrition Series

Introducing the long-awaited nutrition series with one of the world’s leading Sports Nutritionists. Here Martin dispels myths, misconceptions and dishes the dirt on topics such as fat loss, muscle gain, health issues, sports nutrition and more. First up…  CARB LOADING If you ask most traditional sports nutritionists they will tell you carbohydrates are our body’s primary fuel...

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Tree-Athlon Training | GQ 2 Page Article

The sport of triathlon is now “waking up” to the power of “work capacity” (and a method of training I am beginning to call “Horse Power Programming”). Which is why I am so excited to share with you my article in GQ Australia. In it we detail… My 8,000+ calorie a day diet Touch upon […]

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Strongman Swimming Diet | 15,000 Calories & Counting

I feel my diet maybe needs explaining with a little maths. Since this year I am training to complete a series of ultra-distance open water swims, around the world, pulling a 100lbs tree for charity. Inspired by last year’s World’s First Tree-athlon (where I did an Olympic Distance Triathlon carrying a 100lbs tree) my new […]

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Raw Protein Balls

Raw Protein Balls | Ingredients 1 cup walnuts 1 cup almonds 2 ½ cups of pitted dates (preferably medjool but for cheaper options, just soak the dates overnight so they’re easier to work with!) ¾ cups of cocoa powder 2 tbsp of cacao nibs ¼ tsp sea salt Various toppings to roll them in (Add […]

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Chorizo Stuffed Chicken

METHOD Put the chorizo sausages in to cold water and set aside while you prepare the chicken. Take the chicken and put skin side down on the chopping board. Take the fillet off the underside of the chicken breast and put it in to a food processor with a pinch of salt and pepper. Take […]

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Diet Plan | Create Yours in 4 Steps

Diet Plan | Create Your Diet in 4 Steps is the first of MANY guides on the topic of food, fuel and fat loss. This particular guide (easily) breaks down how to understand the calories, macros, food and fuel you need per day, but from this we will explore Fat Loss, Gaining Muscle, Fueling Endurance Events […]

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Fat Loss Guide | Part 1.0 (Calorie Deficit)

THE PERFECT DIET | FAT LOSS EXPLAINED  I love fitness, but I also love food. Which is why after 10 years I’d discovered a way for them to work in harmony that can be summed up in a single page and explained in a single chapter. Allow me to explain… In your Foodiverse there are […]

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CACAO ALMOND NUT BUTTER COOKIES

Making use of the BRAND NEW Cacao Almond Nut Butter at THE PROTEIN WORKS, these brownie-like flour-less cookies are made with a handful of simple, healthy ingredients, take only take 15 minutes to make and I can MASS produce them and keep them at the end of the swimming lane for me to snack on […]

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Choc Chip Banana Bread (Recipe)

Ever wanted to know the best breakfast to fuel a marathon? Me too! Which is why me and THE PROTEIN WORKS™ decided to start the year by running 30 marathons over 30 days whilst trialing a new breakfast each day in an event we’re calling: Man Vs (Marathon) Food. Exploring the intricacies of endurance-based nutrition, […]

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Peanut Butter & Blueberry Protein Porridge

One of my favorite recipes from the entire 30 marathons… Peanut Butter & Blueberry Protein Porridge Firstly, because warmed up in the microwave it tasted amazing. The oats fused with the cocoa nibs and blended with the soft banana to melt in your mouth. This meant it was as palatable as it was digestible and […]

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Cinnamon Protein Muffin

I put cinnamon on everything and anything! Why? Well, firstly because I love the taste. But secondly because research published in the European Journal of Applied Physiology found that, “Cinnamon may improve insulin sensitivity” too. What this means is a sprinkling of this spice can improve how your body assimilates and processes carbohydrates. Which is […]

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4 Ways To Eat, Drink AND LOSE FAT This Christmas

According to the British Dietetic Association, the average Briton gains 2.7kg over the Christmas period. But is it possible to go through the festive season without joining this statistic? Yes. And you don’t have to live on brussel sprouts from now until the New Year. Drink with science Alcohol is often vilified. Many people decline […]

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Protein Snow Balls

Christmas is a time of food, festivity and (possibly) not much fitness. Which is why (due to popular demand on social media) I’ve decided to put together some protein-packed Christmas recipes using THE PROTEIN WORKS™ whey protein chocolate protein powder. This one I call Protein Snowballs and is so easy to make. No cooking required, […]

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Truth About Alcohol & Fat Loss

For years beer has been belly’s sworn enemy. Depending on your choice of drink, those brewed liquid calories served at the bar could contain anywhere between 150 to 550 calories per pint (580 if you’re partial to a vintage cider). Which is why many nutritionists have traditionally insisted that alcohol and abs could never be friends. Thankfully studies […]

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4 Simple Ways to Turbocharge Your Metabolism

Studies show the fate of your body fat and metabolism are intertwined. You can’t alter one without impacting the other. So how can you ensure the latter is working correctly to favourably alter the former? Well, the honest answer is with great difficulty. This is because the word metabolism is casually thrown around gyms the world over […]

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CHOCOLATE PROTEIN CHEESECAKE

Post-workout nutrition will never be the same again. Presenting the, “Chocolate Protein Cheesecake” a nutrient dense recipe that helps you meet your elevated macro requirements (protein and carbohydrates) and enhance recovery after the gym....

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6 Life Changes To Burn Fat Faster

Studies show losing fat takes time and patience. But what if you have neither? What if your beach holiday is now weeks away or you’ve a friend’s wedding round the corner and that fitted suit in the wardrobe now feels a little too snug around the stomach? Well, never fear. Recent studies show there are changes you […]

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DARK CHOC STRAWBERRY PROTEIN LOAF

ALL the ingredients in this are functional with health/performance benefits! From the flavanoid content of the dark chocolate to the vitamin C content of the strawberries. Essentially very nutrient dense! PLUS is ready in 5 minutes in the microwave and awesome protein/carb ratio!

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What is Carb Backloading & How To Do It

CARB BACKLOADING & CARBOHYDRATE MANIPULATION Carb Backloading is a nutritional protocol designed to manage your carbohydrate intake to increase lean muscle and lower your body fat. Carb Backloading is a phrase coined by nutrition expert John Kiefer and is relatively new to the mainstream. But the basic lessons have been used by athletes, bodybuilders and fitness models for...

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Extreme Endurance Nutrition: How To Fuel 24 Hours of Sport

The time was 6:00pm on October 1st 2016… Incredibly sore but equally successful I had managed to complete 24 hours of non-stop sport around the campus of Loughborough University. Was it hard? Yes. Brutal. Would I do it again? You know it! I’m already planning the next one! The reason being if you understand some […]

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My Green Tea Superpowered Smoothie

Making a smoothie is a science and an art form. You have to be able to mix fruits, vegetables, vitamins and minerals in the exact quantities that will be appreciated by both your immune system and taste buds. Which is exactly why I wanted to present My Green Tea Superpowered Smoothie! It’s a bold claim, but […]

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Healthy Granola (Carb:Fat Rich)

On the 12th of November I completed an Olympic-distance triathlon carrying a 100-lbs tree on the island of Nevis. A strange way to spend a Saturday I know, but the reason for my newly invented sport was to bring global attention to the island’s pioneering advancements in green energy whilst at the same time proving […]

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CHEAT MEAL

Should you have cheat meals? Answer: Yes if it helps you by bringing about any of these nutritional responses...

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CLA (Conjugated Linoleic Acid)

The supplement market contains a whole array of products that have been specially formulated to help you lose fat. These range from lipolytic agents, thermogenics, thyroid stimulators, fat transporters and appetite suppressants. But few have been supported by as many medical journals (both through anecdotal and epidemiological evidence) as the special fatty acid known as Conjugated Linoleic...

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