BLOG, FitFood, Recipes

Flax seed protein balls

Flax seed protein balls

Raw Vegan Gluten Free

Prep time: 5 min

Use organic ingredients in order to avoid all the chemicals, hormones and GMOs.

Ingredients:

1 scoop or 30 g of brown rice protein

1/3 cup oat flakes

¼ cup quinoa flakes

1/5 cup of almonds

5 tbsp flax seeds

3 tbsp sunflower seeds

3 tbsp raisins

3 tbsp chia seeds

3 tbsp almond milk

2 tbsp of agave syrup

2 tbsp coconut flakes

2 tbsp of hempseeds

1 tbsp maca

Topping:

2 tbsp coconut flakes

Gojiberries

Almond pieces

Steps:

Place all the ingredients in your mixer/food processor, blend until it is a firm mass. Form the firm mixture in to small balls with a spoon and your hand; if the mixture is not firm add more oat flakes until it is firm. If it is too firm add more almond milk. Roll the balls in the coconut flakes, gojiberries or almond pieces. Keep refrigerated (up to 7 days), they are keeping really good for hours in your bag as well.

 

It is an amazing post work out snack.

 

It is full of goodies for your optimal health and fitness results.

It speeds up the recovery process and enables your body to build muscle mass.

Remember that it is extremely important to eat after your training, right after or 40 minutes tops should pass. An hour after your post work out snack you should get a full meal.

 

Health benefits of flax seeds:

Of all plants in the planet kingdom flax seeds have the highest level of omega 3, an essential fatty acid. Omega 3 and omega 6 are considered essential because the body cannot produce them.

Omega 3 is very important to athletes. Aside from its ability to reduce inflammation caused by movement, omega 3 plays an integral part in the metabolism of fat. A nutritional program consisting of at least 2 tbsp of flaxseeds daily will allow the body to burn body fat as fuel. This is important to anyone wanting to shed body fat, but it is of major importance to athletes who need to spare muscle glycogen. As the body becomes proficient at burning fat as fuel (by training and top quality nutrition) endurance dramatically improves.

 

To understand the significance of omega 3 to exercise, let’s compare two athletes, both at an equal level of fitness. One relies purely on his body’s ability to burn carbohydrates, while the other has fueled his body with high quality fats as well. The athlete who feeds his muscles only carbohydrates can store only enough muscle glycogen for about a 90 minutes workout. After that, he needs to ingest more or his performance will decline. On the other hand, the athlete who has incorporated omega 3 and omega 6 into his diet (and trained properly) will be able to draw from fat reserves. This means the athlete has a dual fuel source, lengthening the time it takes for muscle glycogen to be depleted while improving endurance – not to mention creating a leaner body.

 

Flax seeds are high in potassium, an integral electrolyte for active people, because it is in part responsible for smooth muscle contractions. The body loses potassium when it sweats, so this mineral must be replaced regularly to keep the body’s levels adequately stocked. Potassium also regulates fluid balance, helping the body keep hydrated.

 

Flax seeds contain both soluble and insoluble fiber. Soluble fiber slows the release of carbohydrates into the bloodstream, helping control insulin levels and prolongs energy. Soluble fiber, when consumed, gives the body a sense of fullness, signaling its hunger mechanism to shut off. For this reason, people who are trying to lose weight should increase their consumption of soluble fiber. Insoluble fiber is important in terms of digestive system health. Insoluble fiber plays a cleansing role by insuring toxins doesn’t build up and spread into the bloodstream. Like hemp seeds, flaxseeds have anti-inflammatory properties, welcoming in any person’s life. It is a complete protein with all essential amino acids.

 

I suggest buying whole flax seeds, and grinding them in a coffee grinder. Because flax seeds are small with hard sells, they will pass through the system undigested if consumed whole. Grinding them exposes their oils and nutrient value so they can be effectively utilized by the body.

 

 

 

 

 

 

Sofie Tvarno

Sports nutritionist - Health coach - Personal trainer

Founder of F.I.T.u™ - rock your body & life with amazing results.

My mission is to bring health & happiness to your world

Receive exclusive optimal health & fitness advice from Sofie

INSTAGRAM

  • One year progress ‼️
- muscle gain was on the menu, and indeed I gained muscle mass. I gained energy. I gained more knowledge applying this on myself. 
It’s so funny how scared I was to get fat again (remember I used to be 103 kg). My meal plan with a caloric surplus, which added up to more than the amounts that male triathlons are eating, looked a bit extreme. 
All it really did was making me thrive and shine. And understand even more just how important your nutritional meal plan is. Just how huge getting enough sleep is. How important it is to train real hard according to your current state aiming straight towards your goal is, constantly improving and applying new methods. It’s the first time in my career as a sports nutritionist and a personal trainer, I worked myself as a top athlete. The results speak for themselves.
Aiming for optimal health and peak performance, your best and happiest version does exactly that. Making you feel full of energy. Feeding your body with the exact right nutrients, specifically designed for your personal needs and training regimen. Hard training doesn’t make much sense without nutrient support, because what exactly are you going to grow back stronger on? What exactly did you feed your body to build from? How did you support your immune system to fight inflammation and keep your body at its peak performance? DM me or email me at sofiefitu@gmail.com and let’s take incredible steps straight towards your best version www.sofiefitu.com #fit #fitness #girlswholift #personaltrainer  #nutrition #nutritionist #sportsnutritionist #health #healthylifestyle #healthy #fatloss #fatburn #happiness #dreambody #fitmom #badass #musclegain #glutegains #loveyourbody #thrive #nurture #bikini #leanmuscle #abs #fitspo #trending
  • Choose you‼️ choose your goal and best possible life. 
What if I told you, you can get as fit as you like. As ripped as you dream of. As successful as you want in the pursuit of your goals.

Every dream you can imagine, that’s your deep instinct telling you it can be real. Follow those visions and dreams and desires, and believe what you know. You can turn those dreams into reality. Never stop until you do. 
I truly believe in zero limitations. Everything you want can be yours. 
Let’s get started with your personal designed meal plan and training program, as well as mindset DM me or email me at sofiefitu@gmail.com and let’s get started. Let’s take those steps straight towards your best version www.sofiefiru.com #fit #fitness #fitspo #fitfam #strongnotskinny #bikini #beachbody #summerbody #summerbodychallenge #nutritionist #personaltrainer #glutegains #abs #fatloss #fatburn #leanmuscle #goals #trending #transformation #success
  • Reaching that goal of yours 💯💪🏼
- requires work‼️
- No one ever got fit and ripped by not putting in the training hours!
- No one ever build lean incredible muscle mass without feeding the process! It requires nutritional meal planning specifically for your current state aiming straight towards your goal. - Body fat loss is “simple” but improving body composition, meaning losing body fat and building muscle, is a lot trickier. It requires the use of smart nutritional meal planning and the best of training methods. 
A lot of people who focus on “fat loss” think of their training program as a way to burn more calories, and because of that they assume that the key is to do higher reps and a lot more sets, or/and they end up doing way to much cardio in comparison to lifting weights and actually building some nice lean muscle mass. They are right, you definitely have to increase energy expenditure, but it should not be in the expense of the growth stimulus placed on the muscles. It’s more important to focus on increasing density than volume. Density refers to doing more work per unit of time. This will keep your metabolic rate high both during and after your training. If you plan it correctly you promote growth. And body fat burn! - girls, I mean growth at all the right places 😉 think glutes, lean tight abs and firm arms. With just one dumbbell at hand we can make magic happen. DM me or e-mail me at sofiefitu@gmail.com Let’s take those incredible reps straight towards your best version www.sofiefitu.com #fit #fitness #training #badass #personaltrainer #nutritionist #dreambody #transformation #success #trainhard #eatclean #fatloss #fatburn #musclegain #fitspo #fitfam #trend #abs #strenght #energy #power #glutes #glutegains #gains #pump #gluteworkout #legday #girlswholift
  • Beach mode on‼️
Feeling so comfortable in your own skin ☺️
- a great expression. An amazing feeling too. - Your skin is alive‼️
It is NOT a dead piece of over-washed clothing. 
Your skin can follow your new transformed fit body. It doesn’t necessarily remain lose. When your transformation is done correctly, your skin will get back into place. This is possible when your transformation is done step by step with quality nutrition specifically calculated for your current state aiming straight towards your goal and specific training for your needs. Lose skin is often created by crash diets, not getting enough nutrient-rich food, not enough water, not enough micronutrients, wrong nutrition, lack of sleep, not helping the skin naturally rebuild, repair and heal itself. The BIG must do is build muscle mass: why? It both build a round, hard, firm foundation and it creates micro trauma: which is a good thing. When we train really hard we aim for micro trauma, and IF we feed the recovery process correctly, we grow back stronger. DM me or e-mail at sofiefitu@gmail.com and let’s get started with firm action steps straight towards your best version. Photo by the one and only Zoi @zoitvarno www.sofiefitu.com #fit #fitmom #fitness #dreambody #transformation #abs #success #goals #strongnotskinny #healthy #fatburn #fatloss #fatlossjourney #weightloss #weightlossjourney #leanmuscle #ripped #personaltrainer #nutritionist #trainhard #liftheavy #eatclean #mealplan #nutrition
#fitfam #goals #summerbody #summerbodychallenge #bikini
  • Happy Women’s day ♥️
This years theme is spot on: Think equal, build smart and innovative for change. Empowerment for women and gender equality. 
In an equal, empowering environment we will all be able to thrive, improve and give back. Enabling each other to grow and become what we are meant to be. 
I am so grateful for all the amazing women in my life ♥️ I wish there was so much more space in this photo to fit you all in there. Let’s empower each other each and every day to evolve and shine - straight towards our best versions ♥️ our best possible lives www.sofiefitu.com #happywomensday #empoweringwomen #equality #innovation #health #healthylifestyle #fitness #bestversionofyou #love #power #girlswholift #fitspo #lovemyjob #trending #wellness #vitality #success #smile #happiness #strongwomen #strongnotskinny #goals #fitfam #personaltrainer #fitmum #nutritionist
  • Imagine all the pleasure your end result will give you 💯
One of the best ways to stick to your plans and take constant action upon it and actually reach that goal of yours, is to vividly imagine what it will give you. You should connect your goal with so much pleasure and wellbeing, success on all levels, that your brain totally agrees with you, that this is a pretty good deal. An amazing life full of energy and good vibes, beats the hell out of your chocolate muffin and extra caramel moccacino or whatever else it is you call “cheap pleasure” in this situation you are in now. Let’s get into real pleasure, shall we 😜
Your dream body and dream life is hugely connected. 
DM me or e-mail me at sofiefitu@gmail.com and let’s make those plans for you: A personalised nutritional plan and a training program designed for you. Specifically calculated based upon your current state aiming straight towards your best version  www.sofiefitu.com #fit #fitness #leanmuscle #dreambody #girlswholift #dreamlife #transformation #success #healthylifestyle #healthy #fatloss #fatburn #ripped #fitspo #nutrition #nutritionist #mealplan #sportsnutrition #eatclean #trainmean #trainhard #fitmom #glutegains #glutes #goals #fitspo #fitfam