Many types of athletes use plyometric jumps to develop greater power. What does that mean in terms of competitive performance? A study on basketball players published in The Journal of Sports Medicine and Physical Fitness provides more detail on the kind of improvements players can expect from a pre-season plyometric program.
For 8 weeks, subjects included a periodized plyometric program consisting of 117 to 183 jumps with their regular training. Compared to a control group that stuck with a traditional basketball training program, plyometrics helped subjects increase vertical jump height, improve agility, boost maximal strength and run faster 60-meter sprints.

December 15th, 2017

Peppermint Protein Cookie Bars

Makes 12 servings

  • 1 ½ cup Oat flour
  • ½ cup GOLD STANDARD 100% WHEY, Extreme Milk Chocolate
  • ½ cup Almond Butter
  • ½ tsp Vanilla Extract
  • 1/3 cup Sugar-free maple syrup
  • ¼ cup Unsweetened, vanilla almond milk
  • 3 scoops GOLD STANDARD 100% WHEY™, French Vanilla
  • ¼ cup Unsweetened, vanilla almond milk
  • 1 tsp Peppermint extract

  1. Line an 8x8 baking pan with parchment paper
  2. Combine flour and GOLD STANDARD 100% WHEY™ in large mixing bowl
  3. Add syrup, almond butter, vanilla and almond milk until “dough” forms
  4. Press mixture into prepared baking dish
  5. Add frosting to cookie base. Freeze for 2 hours before slicing into 12 bars.Peppermint Cookie Bars (makes 12 servings)

Per serving:
180 calories
8g fat
12g carb
18g protein


December 8th, 2017

Protein Fudge Brownies

Makes 12 servings

This is a GREAT way to use leftover sweet potatoes & black beans. The beans and whey protein powder add protein and fibre, the potato adds beta carotene and a hint of sweetness, the coconut oil is full of healthy fats and the cocoa gives this recipe a boost of antioxidants. A great mid-day power snack or post workout recovery!

  • 1 ½ cups cooked Canned low-sodium (drained) black beans 
  • 1/2 cup cooked Mashed sweet potato 
  • 2 Tbsp Extra Virgin, Organic Coconut Oil 
  • 10 Large Medjool dates, pitted & chopped small 
  • 1 Scoop ON Gold Standard Whey Double Rich Chocolate Protein Powder 
  • 2 tbsp Honey 
  • 1½ tsp Vanilla extract 
  • ¾ cup Gluten-free flour mix 
  • ½ cup Cocoa 
  • ¼ tsp Salt 
  • ½ cup Chopped walnuts 
  • ½ cup Applesauce, unsweetened 
  • 1 tsp Baking powder 

  1. Preheat oven to 350 degree F. Lightly oil an 8'' x 8'' glass baking dish.
  2. In the bowl of a food processor, combine black beans, sweet
    potatoes, coconut oil, dates, applesauce & vanilla. Puree.
  3. In large bowl, sift flour, cocoa, baking powder & salt. Stir in wet ingredients to blend well; batter will be thick. Taste & adjust sweetening (if you prefer add 2tbs of honey). Stir in walnuts.
  4. Transfer batter to prepared baking dish & bake until set (approx. 40 mins). Let cool then carefully turn out of pan. Cut into 12 squares & serve.

Per serving:
180 cals
6 g fat
27 g carb
7 g protein