Recipe Quickies: Low Carb "Cake" & Homemade "Sports Drink"

         This post is just a quickie  to give a couple nifty recipes that I've been using for my post-workout nutrition (w/in 20min of finishing workout).  There is a low-carb high-protein cake recipe that I've been using for quite some time that tastes a little "eggy", but has the texture of a slightly stiffer sponge cake, you can flavor it as you like.  The second is a homemade alternative to store bought sports drinks.  When we think of what sports drinks are designed to do, they serve two primary functions.  They A) replenish glycogen (short term energy stored in the body) via simple carbohydrates (sugar); and B) replenish electrolytes (calcium, sodium, magnesium) which help maintain fluid distribution throughout the body.  As the Gatorade slogan goes, "you sweat more than just water."


Protein Cake:
*Makes 4 servings
4 Servings (usually 40-50g) of Liquid Eggs
4 Scoops Whey Protein (brand of choice)
1 pack (4 servings) Sugar Free Instant Pudding (flavor of choice)
1 tsp baking powder
Cinnamon or other spice to taste
          Directions:  Preheat oven to 400 degrees.  Mix all ingredients in large bowl, you will want to add a sparing amount of water (or milk) to think the batter to cake-like consistency.  Spray an 8x8 cake pan with non-stick spray.  Pour batter into pan and bake for 15 minutes, check for done-ness.  It will probably need a few more minutes, 5 or so, for a total baking time of ~20 min.  Remove from oven and let cool.  Cut into quarters and there you go!  A low-carb, high-protein, "cake" that is good for you and can help with sweet-tooth cravings or be part of your post-workout feeding.
          Note:  You can also use this similar recipe to make pancakes.  It is a basic recipe for a high protein, low carb dough / batter that you can choose to bake, fry, or cook as you please.



Homemade Sports Drink:
*Makes 4 servings
32oz Fruit Juice of Choice (I like Grape, Apple, Grapefruit, or Cranberry)
4 Tbp Honey
4 Tbp Apple Cider Vinegar
3 Tbp Lemon Juice
1 Tbp Lime Juice
4 tsp Baking Soda
1 Green Tea Bag
1 tsp Sea Salt (optional)
          Directions:  Combine 8 - 10 oz. of fruit juice with the vinegar, lime juice, lemon juice, and sea salt (if you choose to add it).  Heat or boil in micr owave.  While that is going on, add the baking soda to the remaining fruit juice in a 64oz jug or bottle.  Add honey to the hot juice and stir until it is dissolved. Then add the hot juice and tea bag to the container.  Shake well.  Let sit over night in the refrigerator.
          Note:  When ready to serve, add ~8oz of the mixture to the bottle you take to they gym and add about 24 oz of water to it.  This is not necessary, but it helps to thin out the very vinegary taste of the mixture.


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