This week I breakdown my diet and the supplements I take while training for an Ironman 70.3. Subscribe to my YouTube: http://bit.ly/subJacksonRyanFitness
Recipes
Special Recipe Pancakes
Ingredients:
1 Cup of Kodiak Cakes Flapjack Mix
1 Scoop of your favorite vanilla protein powder
5 grams of organic beet root powder
Generous amount of ground cinnamon
1 large egg
1 cup of milk (almond, cashew, or oat milk can be used as well)
Your favorite toppings! (I like peanut butter and syrup)
Iced Cinnamon Roll Protein Shake
Ingredients:
1 Cup of Ice
1 Scoop of your favorite vanilla protein powder
Generous amount of ground cinnamon
1 cup of milk (almond, cashew, or oat milk can be used as well)
1/2 cup of oats
References
Chandrasekhar, K., Kapoor, J., & Anishetty, S. (2012). A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian journal of psychological medicine, 34(3), 255–262. https://doi.org/10.4103/0253-7176.106022
Clifford, T., Howatson, G., West, D. J., & Stevenson, E. J. (2015). The potential benefits of red beetroot supplementation in health and disease. Nutrients, 7(4), 2801–2822. https://doi.org/10.3390/nu7042801
Cooper, R., Naclerio, F., Allgrove, J., & Jimenez, A. (2012). Creatine supplementation with specific view to exercise/sports performance: an update. Journal of the International Society of Sports Nutrition, 9(1), 33. https://doi.org/10.1186/1550-2783-9-33
Domínguez, R., Maté-Muñoz, J. L., Cuenca, E., García-Fernández, P., Mata-Ordoñez, F., Lozano-Estevan, M. C., Veiga-Herreros, P., da Silva, S. F., & Garnacho-Castaño, M. V. (2018). Effects of beetroot juice supplementation on intermittent high-intensity exercise efforts. Journal of the International Society of Sports Nutrition, 15, 2. https://doi.org/10.1186/s12970-017-0204-9
La Bounty, P., Cooke, M., Campbell, B., Vanta, J., Mistry, H., Greenwood, M., Lutz, R., & Willoughby, D. (2009). The effects of a starch based carbohydrate alone or in combination with whey protein on a subsequent bout of exercise performance – preliminary findings. Journal of the International Society of Sports Nutrition, 6(Suppl 1), P13. https://doi.org/10.1186/1550-2783-6-S1-P13
Mero A. (1999). Leucine supplementation and intensive training. Sports medicine (Auckland, N.Z.), 27(6), 347–358. https://doi.org/10.2165/00007256-199927060-00001