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Fast and Slow Twitch Muscle Fibers
21 March, 2012 :

Are you a better sprinter or distance runner? Many people believe that having fast and slow twitch muscle fibres may determine what sports athletes excel at and how they respond to training.


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Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss. Recovery time allows these stores to be replenished and allows tissue repair to occur.


 

Gold Coast Personal Trainer Blog »

Recipes Of The Month

ARTICLE #12

Turkey Chilli

 

Ingredients:

400gm extra lean ground turkey

2/3       cup green capsicum

1 cup   onion, chopped

2          garlic cloves, minced

2          225gm cans crushed tomatoes

400-500ml v8 tomato juice

1 cup water

 

Add Oregano, chilli powder paprika and cayenne pepper for spice

1 tsp sea salt (optional)

 

Directions:

Add turkey and cook till no longer pink.

Drain and add onion, garlic and green capsicum

Stir in the crushed tomatoes, v8 tomato juice and water

Reduce heat and let simmer for around 40minutes.

 

Serves 2-3

 

RECIPE #11

HONEY-MUSTARD SALMON WITH ROASTED ASPARAGUS:

4 Salmon fillets (170g each)
2tbs Dijon Mustard
1 tbs salt reduced soy sauce
1 tbs unsalted butter
1tbs honey
450g asparagus,trimmed
1/4 grated Parmesan (optional)
salt and pepper (optional for extra taste)

How to make it:

1. Preheat the oven 200c, melt butter,sit for 30seconds. stir in mustard,soy sauce and honey.
2. Toss asparagus with one tbs of olive oil, (the Parmesan,salt and pepper). place the stalks in a baking dish and roast until there al dente- app 10-12 mins
3. Meanwhile heat the remaining oil in an ovenproof fry-pan over a high heat. season salmon fillets with salt and pepper, then add to the pan, flesh side down.
cook until browned on one side, 3-4 mins. Flip the fillets, brush on half the honey mustard and place pan in oven. bake until fish is firm and flakes easily. after 5mins remove the fish from the oven and brush with the remaining honey mustard and serve with asparagus.

Makes 4 servings:
17g fat (5g sat) 13g carbs, 550mg sodium, 2g fibre, 39g protein.

RECIPE#10

Baked Fish and Vegetable

 

Ingredients (serves 4)

  • 2 zucchinis, cut into wedges
  • 2 red onions, cut into wedges
  • 3 tomatoes, cut into wedges
  • 1/4 cup pitted black olives
  • 30ml olive oil
  • 4 x 180g thick skinless white fish fillets (such as ling)
  • 1 small garlic clove, crushed
  • 1 tbs lemon juice
  • 1 tbs Dijon mustard
  • 1/2 cup roughly chopped flat-leaf parsley
  • Rice bran oil spray

 

  1. Preheat the oven to 200°C.
  2. Toss the zucchini, onion, tomato and olives with a light spray of rice bran oil in a baking dish. Brush a teaspoon of olive oil over the fish and place on the vegetables. Place in the oven and bake for 25-30 minutes until cooked through.
  3. Whisk together the garlic, lemon juice, mustard and remaining olive oil to make a dressing.
  4. Divide the cooked vegetables among plates and top each with a piece of fish.
  5. Drizzle the fish with the dressing and scatter with chopped parsley.

 

 

RECIPE#9

Greek Steak Gyros

INGREDIENTS

  • 400gm lean steak cut into slices
  • 1/3 cup balsamic vinegar
  • 1 1/2 tablespoons lemon juice
  • 1 teaspoon oregano
  • 1/4 teaspoon pepper
  • 3/4 cup plain, fat-free Greek yogurt or tzatziki
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon pepper
  • 1/8 teaspoon salt
  • 1/2 tablespoon lemon juice
  • 1 teaspoon bottled, minced garlic
  • 1/2 cup tomato, chopped
  • 1/2 cup cucumber, chopped
  • 2 pieces whole-wheat pita bread

Preparation

 

Put the steak in a re-sealable plastic bag, and add the balsamic vinegar, lemon juice, oregano and pepper. Seal, turn occasionally and refrigerate for at least on hour. Remove steak from marinade and discard marinade. Broil or grill steak until then, let stand five minutes and then cut across the grain into 1/4-inch slices.

While steak cooks, combine yogurt, garlic powder, pepper, salt, lemon juice, garlic, tomato and cucumber a small bowl. Slice pita bread in half, and stuff each pocket with steak.

 

 

 

RECIPE#8

Pesto Chicken:

1kg. chicken breast
3 Tbl spoons fresh lemon juice
freshly ground black pepper
3/4 Cup Basil Pesto( see recipe below)

Preheat oven to 180 degrees. Rinse chicken and pat dry.

In a large shallow baking dish, pour lemon juice over chicken pieces. Season to taste w/ black pepper. Set aside for 15 minutes.

Drain chicken pieces and arrange in a greased baking dish. Spread pesto over top of chicken. Bake for 30 minutes till tender.

****PESTO****for above recipe
(6 Grams protein and 2 grams carbs)

2 Cups fresh basil leaves
2 chopped garlic cloves
3 T. walnuts
1/2 Cup Parmesan Cheese
2/3 Cup Extra Virgin Olive oil
Black pepper to taste
Dash of Cayenne pepper.

In a blender, puree all ingredients. Taste and adjust seasonings till you have acquired taste. Cover and store in fridge.

 

RECIPE #7

Chocolate peanut butter protein shake

First up, take 2/3 cup low fat cottage cheese, 1 scoop chocolate protein powder, 1 heaped tablespoon of peanut butter (natural), a tablespoon of peanuts, a cup of COLD water, and some ice.  Blend.  Enjoy

RECIPE #6 - Spicy Chilli Con Carne

Ingredients:

  • 2 pounds ground beef
  • 1/2 cup red onion, chopped, 2 3/4 ounces
  • 1 green pepper, chopped
  • 1 red bell pepper, chopped
  • 2 tablespoons chili powder
  • 1 tablespoon cumin
  • 2 cloves garlic, minced
  • 1/4 teaspoon cayenne pepper
  • 2 teaspoons salt
  • 1 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 3 Roma tomatoes, diced, about 8 ounces

Instructions:

  • In a large pan, brown the ground beef, onion and garlic; drain the grease.
  • Add the peppers and all of the spices.
  • Stir in the tomatoes; bring to a simmer and cook 10 minutes.
  • Server over chopped lettuce

Servings: 4-6

Per 100gm serving:

  • Protein: 23g
  • Carbs: 7g (2g fibre)
  • Fat: 12g
  • calories: 292

 

RECIPE #5 - Turkey chilli mince

Ingredients:
450 g lean turkey mince 
400g canned tomatoes
225 g red kidney beans
1 onion (diced) 
1 green pepper (diced) 
1 red chilli 
350ml V8 vegetable juice 
1 tsp chilli powder 
2 tsp paprika 
2 tsp cumin
olive oil cooking spray 

How to:

  • Spray a frying pan with cooking spray and dry fry the mince until fully browned.
  • Remove the mince.
  • Add the onion, pepper and chilli to pan, cook for a couple minutes until browned.
  • Add the V8 Juice, tomatoes, chilli powder, paprika, cumin, kidney beans and mince, stir thoroughly and keep over a medium heat to simmer for 20 minutes.

 

Serves 2 -3

RECIPE #4 - BLUEBERRY OATMEAL

Blueberry Oatmeal

 

Ingredients

 

  • 3/4 cup oatmeal
  • 8 Egg Whites
  • 1/2 scoop (15g) of Chocolate Protein Powder
  • 1 teaspoon of Pure DARK Cocoa Powder
  • 1 teaspoon of Splenda
  • 1 tbsp of Flax Oil
  • 1 cup of frozen Blueberries
  • 1/4 cup of water

Directions

1. In a big bowl, mix All the ingredients (except for the frozen blueberries)
2. Cook in a microwave for about 3-4 minutes (cooking time vary from one microwave to the other) – stir the mix 2 minutes after cooking has started (so the mix doesn’t stick or create chunks)
3. Once the mix is cooked, add the frozen blueberries, mix everything and enjoy

Nutritional Facts (Per Serving)

Calories: 580
Protein: 52g
Carbohydrates: 57g
Fat: 16g

Makes 1 Serving for males and 2 for females

 

RECIPE #3 - GRILLED GREEK CHICKEN

Ingredients  

 

Marinade 

 

Directions

In a bowl, mix the olive oil, garlic, rosemary, thyme, oregano and lemon juice. Cut up chicken pieces into strips. Place the chicken pieces, olives and diced tomato in the mixture, cover and marinate in the refrigerator 8 hours or overnight. Preheat grill for high heat. Place chicken mixture in aluminum foil, create pocket, add some of the marinade to keep moist and cook for approximately 30 minutes. Sprinkle a little feta on top.

 

RECIPE #2 - CREAMY SCRAMBLED EGG WHITES

6 Egg Whites

1 Yolk

Heaped Tablespoon of Low Fat Plain Cottage Cheese

Parsley, chopped (optional)

 

Scramble the eggs then mix in the Low Fat Cottage Cheese (and parsley). The Cottage Cheese melts in the pan and lifts the eggs, making them light and fluffy and with a taste similar to if you had fried the whole thing in butter – delicious - and low fat. Try it. Salt and Pepper to taste

 

RECIPE #1 - HIGH PROTEIN PANCAKES

6 egg whites
20gm vanilla whey protein
¾ cup rolled oats
1 tsp cinnamon
3 tsp splenda
 
Lightly Spray a small non stick with cooking spray and preheat on low heat. Combine all ingredients and mix with in blender or with spatula until all the oatmeal is blended.
 Pour small amount of mixture in pan and cook until bubbles start appearing aound outside of pancakes then turn over till golden brown.
Makes 4-5 pancakes
Great with sugar-free jam or maple syrup

Healthy Juice