Category Archives: Fuel (Food & Drink)

Recovery drinks make you faster!

And who doesn’t want to be faster? Mike McIvor, owner of Peak Centre for Human Performance in Burnaby, gives us the facts on why we all should have a recovery drink ready to go after a workout.

Recovery drinks are one of the easiest things you can do to dramatically improve the speed of adaptation from training. My favourite example of a study that demonstrates the importance was done on a group of athletes that were doing the same training. Group A took a carb/protein drink at the beginning and end of the day and Group B took it before and after every workout. At the end of the 16 week of the study Group A (beginning and end of day) made a 2% improvement and Group B (before and after workout) made a 20% improvement – yep – that’s right 20%. The reason is that when we complete a workout, we are carb depleted. Under normal circumstances, the body uses just fat and carb as energy. When we’re carb depleted, the body needs something else to help burn the fat so it turns towards protein – we store our protein in our muscles. The reason why Group A made such small improvements is because when they finished their workouts they were carb depleted so they were actively breaking down muscle fibre to fuel their daily processes and they didn’t reverse that until they had their next meal. The period of time they were in that catabolic state was enough to almost fully negate the effects of their training. By taking that recovery drink immediately after the session Group B reversed the process and began their recovery and as a result saw dramatically better results through the same period of training. Which group would you rather be in?

You’re looking for about 10-12g of a whey protein (depending on your size), 20 or more grams of carb, and 300-500ml of water and it should be taken within 15 minutes of finishing training. Mike recommends the Cytosport Recovery Drink but Endurox R4, Gu Recovery or even chocolate milk will do in a pinch.

You’re already putting in the training. With one small change to your routine you can dramatically improve the effectiveness of what you’re doing. Train smarter, race faster.

Thanks Mike! If you have any more questions about nutrition or training, contact Peak Centre for Human Performance at 604-299-7959. Now fill your bottles with “Go Juice” and get back out there!

Cytosport products


Backpack Granola Bars


Backpack Granola Bar - So good!


I’ve finally managed to make a yummy granola bar that actually stays together!! I’ve tested them out the past couple weekends while biking and they’ve been awesome. Definitely a nice break from the old Cliff Bars. Yum!

1.5 cups peanut butter (or almond butter)
1.5 tbsp vanilla (or almond) extract
1.5 cups brown sugar
1 cup butter
1 cup corn syrup
6 cups oats
1 cup coconut, toasted
1 cup sesame seeds, toasted
1 cup almonds, whole or chopped, toasted
1/2 cup pumpkin seeds
1 cup chocolate chips
1 cup raisins

In a skillet, toast coconut, almonds and sesame seeds and set aside to cool. In a large mixing bowl, cream together butter, peanut butter, vanilla and brown sugar. Add corn syrup and then mix in remaining ingredients.
Press into greased 12 x 18 inch cookie sheet.
Bake at 350F for approx 20 minutes or until golden brown. They might still feel soft, but they start to harden while they cool. Cut while still warm.
These bars freeze well too. After cutting them up and letting cool, I individually wrapped each bar and then put them all in a big freezer Ziploc bag.

Healthy Muffin Recipe

My Grandma recently shared a quick, easy and healthy muffin recipe with me that I would like to share with you. I made a few changes to the recipe when I made them yesterday because I had some frozen blueberries to use. I exchanged raisins with blueberries in the recipe, and decreased the sugar content because of the added blueberry sweetness.  I also found that I had to add a bit more oatmeal to the mixture because it was too wet. I always play around with recipes though so I’ll give you the original. Hope you enjoy!

Grandma Morgan’s Oatmeal Raisin Muffin Recipe

1 cup oatmeal
½ cup butter
1 cup boiling water
¾ cup raisins
1 cup brown sugar
1 cup flour (I used spelt)
1 tsp baking powder
1 tsp baking soda
2 well beaten eggs

Mix together oatmeal, butter, water and raisins. Set aside to cool. Add rest of ingredients and mix until dry ingredients are moist. Put in lined muffin tins and bake at 375F for 12 – 15 minutes.
(These muffins also keep well in the freezer)