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The Lab · 162 articles

Training, fuelling,
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Written by the people who formulate the products and the athletes who train on them. Protocols, evidence reviews and recipes: no supplement sales pitch dressed as science.

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Casein JellyRecipes 1 min read10 Aug 2021 Casein Jelly If you enjoy pre-bed casein then give this easy pudding idea a try. With only 2 ingredients it will turn a simple protein shake... Tamar Aliphon Read → Carrot Cake ProatsRecipes 2 min read17 Jul 2021 Carrot Cake Proats Try this recipe for a delicious pre-training meal that will provide sustained energy release, and great macros! Tamar Aliphon Read → Vegan Protein YoghurtRecipes 1 min read10 Jun 2021 Vegan Protein Yoghurt People say it's hard to eat enough protein on a vegan diet but I disagree, and with tasty meals like this to look forward to, h... Tamar Aliphon Read → Vegan Bounty FlapjackRecipes 1 min read15 Mar 2021 Vegan Bounty Flapjack One of my favourite ways to up overall daily caloric intake is with energy-dense snacks such as flapjack... but of course, I ma... Tamar Aliphon Read → Lemon Protein Chia PuddingRecipes 1 min read27 Feb 2021 Lemon Protein Chia Pudding Chia pudding is one of those light, summery puddings that, well, you can actually enjoy for breakfast or as a satiating snack r... Tamar Aliphon Read → Lemon Protein CrepesRecipes 1 min read09 Feb 2021 Lemon Protein Crepes Pancake day is just around the corner, and thankfully you can enjoy delicious, authentic-tasting crepes, with added protein! Tamar Aliphon Read → Caramelised Protein Gingerbread French Toast With Cinnamon YoghurtRecipes 1 min read31 Jan 2021 Caramelised Protein Gingerbread French Toast With Cinnamon Yoghurt The Limited Edition Gingerbread Whey by Efectiv is still a firm favourite in my household (and probably one of my favourite fla... Tamar Aliphon Read → Lemon Polenta Protein CakeRecipes 1 min read20 Jan 2021 Lemon Polenta Protein Cake Who doesn't love a sweet slice of cake with an afternoon cuppa? Tamar Aliphon Read → Banana Raisin Protein CookiesRecipes 1 min read05 Jan 2021 Banana Raisin Protein Cookies These sweet snacks came about one rainy afternoon when my cupboards were low on snacks... and everything else! With a little cr... Tamar Aliphon Read → Double Chocolate Protein CheesecakesRecipes 1 min read29 Dec 2020 Double Chocolate Protein Cheesecakes These luxurious cheesecakes are a delicious treat for the end of any meal, and the basic recipe can be tweaked to use your favo... Tamar Aliphon Read → White Choc Raspberry Protein CakeRecipes 1 min read14 Dec 2020 White Choc Raspberry Protein Cake With only a few simple ingredients, and a small cake pan, I can serve up a fluffy, moist cake with 28g protein.... in under 30 ... Tamar Aliphon Read → Protein PinkiesRecipes 1 min read05 Dec 2020 Protein Pinkies Ok, so technically these are actually protein blondies... but with a little swirl of my secret ingredient they become 'Pinkies'... Tamar Aliphon Read → Banana Baked BriocheRecipes 1 min read30 Nov 2020 Banana Baked Brioche This easy throw-together is like a hug in a bowl... brioche, banana and dark chocolate, all steeped in creamy Efectiv Banana Wh... Tamar Aliphon Read → Efectiv MessRecipes 1 min read22 Nov 2020 Efectiv Mess Eton Mess is one of those classic desserts that can be enjoyed year-round. My favourite twist on it is the fast midweek twist t... Tamar Aliphon Read → Low Carb Carrot Protein MuffinsRecipes 1 min read12 Nov 2020 Low Carb Carrot Protein Muffins I invented this recipe when trying to come up with some sweet, low sugar snack ideas for clients with insulin sensitivity. The ... Tamar Aliphon Read → Efectiv GYM-GERBREAD BrosRecipes 1 min read02 Nov 2020 Efectiv GYM-GERBREAD Bros With Efectiv releasing their special edition Gingerbread Whey, obviously I had to create something to mark the occasion. Check ... Tamar Aliphon Read → Choc Chip Casein Mug CakeRecipes 1 min read31 Oct 2020 Choc Chip Casein Mug Cake This is my new favourite macro cap. Its so quick and simple, incredibly moist (sorry), chocolately and PERFECT to end the day on. Tamar Aliphon Read → Low Cal Protein Banana BakeRecipes 1 min read21 Oct 2020 Low Cal Protein Banana Bake If you are a fan of banana bread but on a low fat or low calorie diet, this could very well be just the solution you were looki... Tamar Aliphon Read → Blueberry Yoghurt CakeRecipes 1 min read12 Oct 2020 Blueberry Yoghurt Cake When you are cutting, the first thing to usually get muscled out of your macros are the sweet treats. Thankfully, I have a few ... Tamar Aliphon Read → Vegan Banana Nice-CreamRecipes 1 min read24 Sep 2020 Vegan Banana Nice-Cream Everybody loves ice-cream, but I have something even better... Efectiv Nice-Cream!!! All you need is 3 ingredients and a blender. Tamar Aliphon Read → Mini Baked Vanilla CheesecakesRecipes 2 min read14 Sep 2020 Mini Baked Vanilla Cheesecakes These mini baked protein cheesecakse taste SO delicious, just like the real thing, and at only 154 calories each, they are easy... Tamar Aliphon Read → Cinnamon Protein French ToastRecipes 1 min read30 Aug 2020 Cinnamon Protein French Toast Nothing cries 'cosy Sunday morning' at me more than my Cinnamon Protein French Toast. It's quick and easy to throw together, so... Tamar Aliphon Read → Mint Choc Protein Ice-LollyRecipes 1 min read19 Aug 2020 Mint Choc Protein Ice-Lolly I keep my freezer stocked up with home made protein pops using Efectiv whey. They are so quick and simple to make, and a fun al... Tamar Aliphon Read → White Chocolate & Ginger No Bake Protein CheesecakeRecipes 1 min read10 Aug 2020 White Chocolate & Ginger No Bake Protein Cheesecake This REALLY hits the spot. It is so creamy and indulgent from the White Chocolate Whey, and zingy from the ginger... the fact i... Tamar Aliphon Read → Lemon Drizzle ProafRecipes 1 min read31 Jul 2020 Lemon Drizzle Proaf Who says you can't have your cake, and eat it too?! This classic Lemon Drizzle Cake has been given an Efectiv twist, with added... Tamar Aliphon Read → Low Carb Protein PancakesRecipes 1 min read27 Jul 2020 Low Carb Protein Pancakes Pancakes can be a great macro-friendly addition to any nutrition plan; perfect for hitting the sweet spot and enormously versat... Tamar Aliphon Read → Chilled Chai Protein LatteRecipes 1 min read20 Jul 2020 Chilled Chai Protein Latte Everybody loves a chilled drink on a hot summer's day, and I can guarantee you will love this EVEN MORE because it has over 34g... Tamar Aliphon Read → Raspberry Protein Froyo BarkRecipes 1 min read29 Jun 2020 Raspberry Protein Froyo Bark These high protein froyo bark bites are so refreshing and sweet, they make a lovely dessert or light snack. Tamar Aliphon Read → Crunchy Peanut Butter Protein CookiesRecipes 1 min read29 Jun 2020 Crunchy Peanut Butter Protein Cookies Peanut butter has to be one of my favourite things... opening a jar is dangerous though... I could eat it straight from the jar... Tamar Aliphon Read → Chocolate Protein BallsRecipes 1 min read29 Jun 2020 Chocolate Protein Balls These giant protein balls are chocolately, fudgy, nut-butter-y bites of awesomeness that are so packed with protein that I don'... Tamar Aliphon Read → The Best Banana Bread - Ever!Recipes 1 min read29 Apr 2020 The Best Banana Bread - Ever! That may sound like a bold claim but this has all the elements required to create the perfect banana bread; moist, gooey dough,... Tamar Aliphon Read → Mini Egg Skillet CookieRecipes 1 min read06 Apr 2020 Mini Egg Skillet Cookie Protein skillet cookies are a fantastic high protein base for topping with your favourite things. Getting their texture from ti... Tamar Aliphon Read → Vegan Seeded Bounty BarsRecipes 1 min read30 Mar 2020 Vegan Seeded Bounty Bars These decadent chocolate bars are no-bake, fuss-free, and can be whipped together with just a few simple pantry ingredients. Tamar Aliphon Read → Berry Casein Protein FluffRecipes 1 min read21 Mar 2020 Berry Casein Protein Fluff Protein fluff is a fantastically filling meal hack, getting in a huge volume for very few calories. Tamar Aliphon Read → Vegan Fudgy Black Bean BrowniesRecipes 1 min read10 Mar 2020 Vegan Fudgy Black Bean Brownies These may sound unusual, but the tinned black beans create dense, fudgy, moist brownies that are equally delicious served cold ... Tamar Aliphon Read → Gooey Banana Baked OatsRecipes 1 min read26 Feb 2020 Gooey Banana Baked Oats At a loss over what to do with those bananas going brown in your fruit bowl? This gooey, sweet, banana baked oats recipe is qui... Tamar Aliphon Read → Vegan Biscoff Stuffed PancakesRecipes 2 min read20 Feb 2020 Vegan Biscoff Stuffed Pancakes You'll be wishing every day was Pancake Day with these epic melt-in-the-middle Biscoff-stuffed pancakes.  Tamar Aliphon Read → Melt In The Middle Nutella Mug CakeRecipes 1 min read11 Feb 2020 Melt In The Middle Nutella Mug Cake Protein mug cakes are a staple sweet snack for anyone serious about training. But with Efectiv Nutrition creating sumptuous fla... Tamar Aliphon Read → Strawberry Mojito BCAA GummiesRecipes 1 min read26 Jan 2020 Strawberry Mojito BCAA Gummies Amino Lean is packed with Branch Chain Amino Acids, CLA, Green Tea, L-Carnitine, Magnesium and Vitamin C, contributing to boost... Tamar Aliphon Read → Vegan Oreo Crispy CakesRecipes 1 min read05 Jan 2020 Vegan Oreo Crispy Cakes Sometimes nothing but a chocolate-y treat will do. These low calorie vegan crispy cakes are perfect for hitting your sweet spot... Tamar Aliphon Read → Pumpkin Spice ProatsRecipes 1 min read05 Jan 2020 Pumpkin Spice Proats There is nothing better than a hearty bowl of pre-training proats. This version is a comforting classic, that can be enjoyed al... Tamar Aliphon Read → Lemon Protein PossetRecipes 1 min read29 Dec 2019 Lemon Protein Posset Lemon Posset is traditionally a light and refreshing pudding to enjoy at the end of a dinner party. Tamar Aliphon Read → White Choc & Berry Rocky RoadRecipes 1 min read16 Dec 2019 White Choc & Berry Rocky Road These indulgent slabs of Rocky Road are guaranteed to hit your sweet spot. Tamar Aliphon Read → Vanilla Protein WaffleRecipes 1 min read26 Nov 2019 Vanilla Protein Waffle Fancy something sweet and indulgent without an ounce of guilt? Then look no further than this quick and easy protein waffle rec... Tamar Aliphon Read → Easy Cookie Dough Protein Ice CreamRecipes 1 min read01 May 2019 Easy Cookie Dough Protein Ice Cream How to make amazing Cookie Dough Ice Cream with Efectiv 100% Micellar Casein - Sustained Release Protein, in 6 easy steps. Mason Cook Read → Protein Peanut Butter Brownie PieRecipes 1 min read01 Apr 2019 Protein Peanut Butter Brownie Pie Six steps to the most delicious, healthiest Peanut Butter Brownie Protein Pie. Paul Fletcher Read → Double Choc Protein PancakesRecipes 1 min read15 Mar 2019 Double Choc Protein Pancakes This stack tastes as good as it looks, plus with a nearly 30g of protein and just 7g of fat, it's healthy and nutritious too. Mason Cook Read → Rebuilding Strength post LockdownTraining 3 min read17 Feb 2021 Rebuilding Strength post Lockdown Advice from Team EFECTIV to rebuild strength post lockdown. Paul Fletcher Read → Product Spotlight - EFECTIV Intra FuelSupplements 3 min read18 Oct 2022 Product Spotlight - EFECTIV Intra Fuel EFECTIV Nutrition Intra Fuel is a brand-new carbohydrate-based food supplement designed to support intense training sessions. Paul Fletcher Read → Creatine 101Supplements 3 min read07 Apr 2021 Creatine 101 What creatine is, which foods contain it, how it supports energy during heavy lifting and high-intensity exercise and how much ... Tamar Aliphon Read →
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Hybrid training

Programming for people who lift and race.

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Protein, carbs and hydration, in plain numbers.

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Sleep, deloads and recovery habits.

The Kitchen

High-protein recipes for busy weeks.

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