If you are like most motivated fitness buffs, you’ll want to maximise the results of your workout routine as much as possible and stay consistent for quick progress.

One problem commonly faced by fitness enthusiasts is the time it takes to recover from a hard workout session.

The soreness felt on the days that follow an intense workout can be so intense that basic tasks like walking up a flight of stairs would feel exhausting, much less hitting the gym again right away for a workout that would be at all meaningful.


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What is the reason for soreness felt after working out, and how can it be minimised so that one may stay steady on the path to their fitness goals without having to go through days of painful and stiff recovery?

The muscles in your body become sore when they are worked to any point of exhaustion because they literally tear.

This causes it to use up lots of the bodies resources in the form of nutrition, and once it starts to run out of its fuel, it starts to break apart.

The breakdown of tissues then takes days to rebuild itself stronger and bigger, capable of working harder than before.


These chocolate power balls are to die for!

In order to minimise the muscles breaking down, the answer is to provide it with the proper fuel.

With the right supplements, you can give your muscles a burst of super fuel, allowing them to work harder, longer and stronger, break down less, and finally have access to everything it needs to rebuild itself quickly.

That is where finding the right supplements to feed your body for enhanced muscle performance becomes key to maximising your workout performance and recovery.

So what IS the right thing to feed the body for this result?

While there are many schools of thought on this matter, one supplement that has earned it’s kept as a trite and true way to give your body the boost it needs is BCAA, or  “branched chain amino acids.”

Branched chain amino acids typically come in powder form and are a synthesised super cocktail of scientifically proven elements that the muscles bind with for extra energy and fast recovery.

It’s found to be even more effective when taken in combination with protein supplements as a pre-workout and post workout formula.

Here is one delicious way to incorporate BCAA into an easily consumed edible.

Chocolate  protein brownie balls – the BCAA whey

You will need:

  • 8 egg whites
  • 1 cup cottage cheese
  • 2 cups rolled oats
  • 4 scoops chocolate whey protein powder
  • 1 tsp vanilla extract
  • 1 tsp baking powder
  • ½ tsp salt
  • ½ cup brown sugar
  • ¼ cup cocoa
  • ¼  cup water
  • ¼ cup milk
  • 1tbsp coconut oil
  • 1 tbsp dark roast coffee grounds, as finely ground as possible.


And finally lay in the BCAA powder, which is best measured out according to your fitness goals and body weight.

Once you have the ingredients all laid out, mix it all together thoroughly, pour into a greased baking pan and gently smooth it out evenly with a spatula.

Preheat the oven to 350 degrees and bake for 20 minutes or until it reaches it’s desired consistency.

Once ready, take it out of the oven and let it cool until it solidifies a bit.

This makes for a great snack that you can take before a workout for an extra kick to get you moving faster and stronger.


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