47 DECEMBER 2013 WWW.MAXMUSCLE.

COM
VITALNUTRITION By Corry Matthews, MS, IFBB Pro
UNDERSTANDING
MACROSsimply
So many of you are already thinking
that nutrition and fun really dont
belong in the same sentence, but
they can and do at Max Muscle Sports
Nutrition. I own two stores and I can
easily say the hrst thing most people
say when they meet me is Oh, well my
diet is horrible which isnt really the
truth - it just needs hne tuning.
I believe that most people are
extremely overwhelmed and frustrated
when it comes to nutrition and we
can understand why. Take your pick:
low fat, high carb; or is it high protein,
no carb; or maybe just juice? Yes,
that was the one that worked for Ms.
Celebrity.
!n real life, there is no one-size-hts-
all nutrition program. Your body truly
has a set blueprint for how many carbs,
proteins and fats you need. At Max
Muscle, we have taken steps to ensure
we offer cutting-edge information based
on science and fact (OK, we still have to
give you the science behind all of it, but
we explain it simply promise!).
Carbs, protein and fat ... Hmmm,
wouldn't it be nice if once and for all
there was an easy way to decide how
many you need? Lets get the basics
out of the way hrst. BROCCOL! - is it
a carb, protein or fat? Stumped? Well,
thats because broccoli is good for
you, so of course it couldnt be a carb,
right? And weve heard that protein is
good for us, so it must be that, right?
Broccoli is a carb! Simple.
Here we go: this is the basic
breakdown of three of the essential
macros needed by every human:
Carbohydrates they grow from
the ground, trees or plants think
grains, fruits and veggies!
Proteins (complete) they have a
face - beef, chicken, hsh, eggs.
Fats they either come from plants or
animals.
48 WWW.MAXMUSCLE.COM DECEMBER 2013
START YOUR PLAN HERE
At Max Muscle Sports Nutrition, we call ourselves the Authority on Sports Nutrition. That phrase
sounds nice, but what does it really mean? Simply put, each Max Muscle retail location strives
to be the premier resource for health and wellness in the communities we serve. In order to
achieve this lofty goal, Max Muscle Sports Nutrition is introducing Starting Line, our proprietary
three-pronged approach to client success.
Set a Goal
They say a journey of a thousand miles begins with a single step. No matter what your focus,
Nax Nuscle Sports Nutrition has the resources to get you there. Our NESTA Certihed Fitness
Nutrition Coaches (CFNCs) lead customers through a one-on-one consultation helping clients
determine their individual goals. Once completed, clients are provided a professional, leatherette
bound Max Nutrition Plan. This high quality client deliverable will serve as the clients wellness
bible throughout his/her program and beyond.
Make a Plan
Our brand new Starting Line consultation area is hlled with the technology and tools to aid in
your success. Yet, everything starts with a plan. Max Muscle Sports Nutrition has partnered with
leading nutrition management hrm Evolution Nutrition to provide our clients customized Nax
Nutrition Plans.
These professional meal plans, designed by registered dieticians, are customized for your
unique goals and requirements by our team of CFNCs. Each individual meal is planned out to
provide your body with the fuel it needs to succeed. From shopping lists to recipes to portion
guides, everything you need to lose weight or pack on more muscle is spelled out clearly and
professionally.
Get Results
Education is the foundation of our brand, and the results speak for themselves. Max Muscle
Sports Nutrition has partnered with Bio Space, a leading player in wellness technology, to provide
accurate and effective body composition analysis. Now you can gain access to the very same
technology used by the Mayo Clinic, Cedars-Sinai, the U.S. Navy Seals and more professional
NLB, NBA and NFL teams than could possibly be listed here. !n just moments, without any
painful pinching or embarrassing disrobing, clients are provided with extremely accurate body fat
percentage, segmental lean muscle analysis, hydration levels and much more. With an accuracy
comparable to that of $50,000 dollar DEXA scans, there is simply no better way to gauge your
progress as you reach for your goals.
Authority
Everyone is different. With Max Muscle Sports Nutrition, clients now have every resource
required to meet their unique goals. With the help of Max Muscle team members around the
country, clients are hnding their own special brand of success as they Set a Goal, Nake a Plan
and Get Results. What's your goal? What do you want to accomplish today? What's your hnish
line? With the brand new Max Muscle Starting Line, its easy to see why Max Muscle truly is the
Authority on Sports Nutrition.
In-Betweens these are the soy,
peanuts, quinoa, etc. Typically these
are classihed by what macro dominates
most example peanut butter is
about 6 grams of carbohydrates, 6
grams of protein and 16 grams of fat
so we consider it a fat!
And why do we need each of these?
What is their fundamental purpose?
CARBOHYDRATES they give us energy
for working out, for concentrating
at our job or in school; they provide
glucose to the central nervous system.
PROTEINS they form the basic building
blocks for the body: muscles, bones,
soft tissue
FATS important for providing energy
and cushioning for the body to prevent
injuries when we bump into something
or fall down
Understanding how these all go
together to build a nutrition plan
is where the science comes in. As
stated earlier every person's body is
different and will respond differently to
when and how much of these macros
are consumed, and the specihc times
that all of these are consumed at. The
body has needs.
Lets break down this information
into a little more detail. Bear with me,
this is important stuff and will help
you reach your goals! There are a few
simple rules we use at Max Muscle
when designing nutrition plans to help
clients get the best results.
Eat every 3-4 hours regardless if
you're hungry or not. This will keep
the body properly fed and hydrated
while keeping glucose levels steady.
Eat a protein every time you
have a carbohydrate. There is so
much talk about the glycemic index and
the proper number of this and that, and
it can really be as simple as keeping
things balanced by eating carbs with
proteins.
Avoid sugar! When choosing your
carbohydrates, pay attention to the
amount of sugar that is in your choice.
Too complicated? Make sure your carbs
contain hber. And more than 3 grams is
preferable.
If you count calories, know that
1 gram of carbohydrates has 4
calories same for protein; while 1
gram of fat has 9 calories. Our nutrition
plans make this part simple for you!
MS&F
By Kevin Odekirk
49 DECEMBER 2013 WWW.MAXMUSCLE.COM
Ingredients
1 Tbsp extra light olive oil
1 Tbsp minced garlic
1 tsp horseradish
2 Tbsp 100 percent pure honey
1 Tbsp lemon juice
1 Tbsp fresh lime juice
1 tsp crushed red pepper akes
1 lb. raw, peeled, deveined shrimp
tsp lime zest
tsp lemon zest
1 Tbsp fresh chopped parsley
Directions
In a medium sized frying pan, saut olive oil, garlic,
horseradish, honey, lemon and lime juices and red pepper
akes for 2 minutes, stirring. Add shrimp in a at layer cooking
for 4 minutes, then ip, sprinkle with zests and parsley and
continue cooking for 3 minutes without stirring. Toss the shrimp
then put on a bed of your favorite veggies or quinoa or both!
Ingredients
1 banana
1 cup unsweetened vanilla
almond milk
1 scoop banana MaxPro
protein powder
cup walnuts
Directions
Cut the banana into thirds,
place in a lidded container and
Spicy Citrus Shrimp
Banana Protein Ice Cream
Festive Fall Chicken Salad
Ingredients
2 boneless chicken breasts boiled in garlic and herbs and
chopped
zucchini sliced and chopped
2 boiled eggs chopped
1 cup reduced sugar craisins
cup chopped red onion
Dressing: cup plain greek yogurt mixed with 1 tsp truvia
and 2 tsp apple cider vinegar (mix dressing and set aside)
Directions
Boil chicken breasts in garlic and herbs for a couple hours.
Mix all these ingredients together and serve in a Josephs
mini ax whole grain pita. There are several substitutions for
this recipe: for example, use chopped grilled or blackened
chicken versus boiled. Use cucumber versus zucchini. Use
reduced fat mayo or miracle whip instead of greek dressing.
Ingredients
4 Tbsp curry powder
2 tsp crushed red pepper akes (you can
modify this to reduce heat)
tsp sea salt
1 cup water
1 Tbsp extra light olive oil
1 lb boneless turkey breast cutlets
6 baby bella mushrooms sliced thin
1 red bell pepper cut in to thin strips
cup chopped green onion
Directions
Mix curry powder, red pepper akes, sea salt
Spicy Curry Turkey
and water in a medium-large mixing bowl. Slice
the turkey cutlets into thin strips and add them to
the curry mix and make sure to coat well. Heat a
large skillet (that has a lid) with the olive oil and
pour in the turkey and curry marinade cooking
through approximately 10 minutes, stirring
to ensure even cooking. Turn heat to low and
evenly spread the sliced mushrooms across the
turkey, cover and let cook for 5 minutes. Remove
lid and evenly spread the bell peppers across the
mushrooms. Place the lid back on and let cook for
3 minutes. Remove lid and evenly spread the onion
over the bell pepper, place the lid back on and let
cook for 2 minutes. Serve over brown rice.
freeze. Once frozen, put 1 cup
almond milk in blender and add
the frozen banana pieces and
the protein powder and blend.
Once blended, add the walnuts
and just pulse a little to chop the
walnuts (just not too ne). Put
in freezer safe bowl, dust with
cinnamon and put in freezer just
to thicken the consistency a little.
Enjoy!
SOME EASY RECIPES* TO TRY!
*Recipes and photos courtesy of Stephanie Lewis-Vance, one of Max Muscle's 2013 Top 25 MaxForm Life Challenge contestants.
50 WWW.MAXMUSCLE.COM DECEMBER 2013
Ingredients
3 cups whole raw almonds
cup egg beaters
2 Tbsp Truvia baking blend
1 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp ground cloves
1/8 tsp allspice
Directions
Preheat oven to 375 degrees. Mix the sugar and spices
together in a small bowl (you can also add cup dry oats to
this spice mixture). In small portions, dip the almonds in the egg
(to coat the most almonds at once, place the egg in a bowl
and have the almonds in a small colander that ts in that bowl
to drip back into the bowl), drip off excess and toss in the spice
mixture. Toss off excess spice and put the coated almonds on a
baking sheet that has been sprayed lightly with fat-free cooking
spray. Bake for 10-15 minutes (watch closely toward the end to
prevent burning). Allow to cool on the baking sheet, then store
in an air-tight container. One serving is approximately cup.
SPICED ALMONDS
Spiced Fruit Compote
Ingredients
1 cup fresh blueberries
6 fresh strawberries, chopped
1 pear, peeled, cored and chopped
1 Tbsp truvia
1 tsp cinnamon
tsp nutmeg
tsp allspice
tsp ground cloves
scoop Cinnamon Roll MaxPro protein
Directions
Put all the ingredients in a medium sauce pan stirring until
mixture starts to boil. Reduce ame to as low as possible
and allow to simmer a few minutes until mixture starts to
thicken. Stir occasionally just to make sure it isnt sticking
or burning. Remove from heat and allow to cool. Add a
half scoop of Cinnamon Roll MaxPro protein powder if
youd like. Spread over a slice of toasted P28 bread or
have on graham crackers. Use this in place of jelly!
Ingredients
1 cup dry oats
3 scoops Cinnamon Roll
MaxPro Protein
1 cup almond butter, plus
cup peanut butter
6 Tbsp honey
1 cup reduced-sugar dried
cranberries
Oatmeal Protein Balls
Directions
Mix all the ingredients
together and scoop into
golf-ball sized balls. Keep
in an air-tight container for
snacking. A couple is JUST
enough with a small glass of
unsweetened almond milk!
MORE EASY RECIPES* TO TRY!
*Recipes and photos courtesy of Stephanie Lewis-Vance, one of Max Muscle's 2013 Top 25 MaxForm Life Challenge contestants.