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2014-02-26 22.58.29

 Basic Minute Sponge Recipe

1 scoop     (1/2 serving) 20g Whey protein powderIMG-20140226-WA0022

2 tbsp     almond milk

1 large     egg

I mix the ingredients in a jug with a little whisk to get a smooth mix. You can mix it in the mug for less washing up and speed but be prepared for lumps.

Mix the egg and almond milk together. Add the whey and baking powder and whisk really well. Pour into a mug or bowl and cook on high for 30secs in microwave. Let the mix subside and cook for a further 30secs stopping if the mix looks like overflowing.

 This is possibly the quickest and easiest sponge or muffin mix you will ever make. It can be made with any combination of Muscle King Whey protein and I find Walden farm sauces and toppings great to increase the number of tasty combinations. I have only featured two so please feel free to send in your combinations.

Although this is called a mug muffin and is designed for convenience to make in a mug, it is just as good as a sponge in a bowl. In fact one of my favourites is vanilla sponge with blueberries and Walden farm blueberry sin free sauce. The picture on the left is Walden farm Caramel dip mixed through the sponge prior to cooking to give the marble effect.

Walden farm is calorie free so doesn’t effect the macros of your snack.

IMG-20140226-WA00362014-02-26 23.00.26

Nutritional     values (approx.)

Calories – 155.9Kcal

Protein – 21.8g

Carbs – 3.3g

Fats – 5.92g


Choc Mint Muscle King whey protein powder is used in this sponge. Microwaved for 1 minute with Walden Farm Chocolate sauce     drizzled on the top. This adds a little something to the sticky spongy texture which is easily created in your protein minute mug muffin.

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This is the Mug muffin as it looks as soon as you take it out of the microwave. It will shrink back a little. Below is a version with the sauce drizzled on the top. It is very easy to create this mug muffin and instead of a drizzle of your favourite flavour on the top, you can put it inside the muffin.

To do this, when you pour the mix into the bottom of the mug, or if you have mixed it in the mug already, simply make a little hole     in the centre and push your sauce, or even almond nut butter into the middle. Ensure that it is completely submerged. As it cooks the sponge mix will cook over the top. Use approximately 1tsp.



All the featured recipes are created exclusively for Muscle King by Dr Emma Kirke C.Ostm Distn Consultant Osteomyologist & Clinical Nutritional Therapist.

Twitter – @DrEKirkeOstm, Email – DrEmmaKirke@osteomyology.net, Instagram – Medicinal Kitchen,

Blog – www.medicinalkitchen.wordpress.com

Dr Emma Kirke Consultant Osteomyologist & Clinical Nutritional Therapist

This is a lovely dessert treat and takes very little preparation.


1 tin light coconut milk

1 serving (2 scoops or 40g) choc mint Muscle King Whey protein

1 sachet gelatine


This needs to be prepared over a gentle heat to dissolve the gelatine. In a saucepan empty the tin of light coconut milk and stir in the choc mint powder. Whisk continuously. Add the contents of the gelatine packet and whisk vigorously until dissolved. I use a hand whisk as it is more controlled. Divide into 4 serving glasses or bowls and leave to set in the fridge. This usually takes 3 or 4 hours. Once set I decorated with Walden farm chocolate sauce and a sprig of fresh mint

Nutritional Values per   dessert (approx.)

Protein – 8.6g

Carbs – 4.9g

Fats – 9.03g

Calories – 185 Kcal

As with all the recipes I create for Muscle King, if you have a dairy intolerance or allergy, or simply wish to avoid whey protein, the whey can be switched for a product like Sativa Shakes, Pulsin, Sunwarrior. Or a Vegan, Halal approved equivalent.



Dr Emma Kirke Consultant Osteomyologist & Clinical Nutritional Therapist.

I have been studying nutrition and creating healthy, allergy conscious recipes for the best part of 10 years. It began when I developed allergies and combined with severe chronic pain from an accident decided to improve my diet to attempt to alleviate strain on my bodies systems. I have also studied the medicinal benefits of certain foods and have tried to incorporate these benefits into my recipes. I have developed a love for training and as a consequence protein and supplements. Shakes became a little boring so I set about creating interesting ways of using the protein whilst maintaining the allergy free label and nutritional benefits. I particularly like the product created by Muscle King, their philosophy to nutrition, and have consequently become a regular customer & ambassador.

I would like to share some of these recipes with you, and hope that you enjoy them as much as I do.

Muscle King Coconut Cups

Coconut in itself is exceptionally useful it contains a healthy type of fat known as medium chain saturated fatty acids. These are absorbed and taken to the liver where they are rapidly converted to energy as opposed to being stored as fat. This aids in weight loss. The added benefit is improved energy for brain and muscle use. The rapid conversion of coconut oil into energy will boost your metabolic rate and help burn fat much faster. The result is improved fat loss due to the optimized metabolic system performance. Let’s face it “ripped” or “shredded” is a look that is desired by many. There are many differing opinions in how much we should be consuming, but ¼ cup per day seems to be the consensus amount.

(The following quantities make 10 cakes. They remind me of a “Bounty” Bar. This recipe also involves no cooking or baking so is quick and tasty.)

2014-02-24 21.45.42


The coconut base is made from

1 serving (2 scoops or 40g) Muscle King vanilla whey protein

½ cup coconut flour

1 tin light coconut milk

1 cup desiccated coconut

1 tbsp melted coconut oil

Place your dry ingredients into a large mixing bowl and mix together. Melt the coconut oil in a pan slowly on a low heat. Add the coconut milk to the pan and blend with the oil. Slowly mix the wet ingredient with the dry in the bowl. Divide the mixture into 10 silicon bun cases and press down. Put the 10 cases onto a baking tray.

Topping is made from

1 serving (2 scoops or 40g) Muscle King vanilla whey protein

¼ cup coconut oil

¼ cup unsweetened organic cocoa powder

Again slowly melt the coconut oil in a pan on a low heat. Add the dry ingredients and keep on a low heat whilst whisking continuously. Spoon the liquid mixture over each of the coconut cups. Try to divide evenly. Then place in the fridge to cool. It usually takes about 2 hours to set, and I tend to put them in a Tupperware box and keep them in the fridge.

Nutritional values per coconut cup (approx.)

Calories – 191.87 Kcal

Carb – 9.105g

Protein – 8.54g

Fats – 12.704g from good source 95%

As with all the recipes I create for Muscle King, if you have a dairy intolerance or allergy, or simply wish to avoid whey protein, the whey can be switched for a product like Sativa Shakes, Pulsin, Sunwarrior. Or a Vegan, Halal approved equivalent.

Kinetica was launched at the end of 2009 with a focus on education, quality and transparency. Since then Kinetica has been successfully established as a leading and innovative sports nutrition brand, gaining credibility around a host of partnerships with leading teams and associations such as Leicester Tigers, London Irish and Triathlon Ireland.

Kinetica has developed exciting products for a wide range of sports nutrition customers, many of which are Whey Protein-based. Drawing on its heritage in Whey Protein production, the core range contains the full spectrum of Whey Protein ingredients. For example Kinetica’s 100% Recovery is aimed at post-training recovery and contains Hydrolysed Whey Proteins (HWP). HWP are produced using specialist enzyme technology, which by breaking the protein into smaller peptides, allows faster absorption than other proteins. More rapid absorption of protein is essential for athletes during the recovery process after intense exercise. The story doesn’t end there in terms of Whey Protein expertise, though Kinetica products also include Whey Protein Isolate (WPI), a specialised protein preferred by athletes and sports nutrition customers alike. WPI is produced using Cross-Flow-Microfiltration processes which increase the protein content by removing minerals, fat and lactose. Kinetica’s range also includes Whey Protein Concentrate (WPC); a high protein ingredient made up of 80% protein and produced using Ultrafiltration technology.

All Kinetica’s Whey Proteins are derived from high-quality cheese manufacturing, which in turn is produced from mainly grass-based milk production. Whey is extracted from the cheese-curd process in liquid form, and then passes through the Ultrafiltration process, with the production cycle culminating in the spray-drying process to produce a fine powder-like material. From a sensory, solubility and a nutritional standpoint, all Kinetica Whey Proteins are rigorously tested to ensure the highest quality. Kinetica also have one of the market leading ranges of RTD’s, these shakes replenish your body’s amino acid levels, support lean muscle growth and aid recovery. Ideal for all athletes and fitness enthusiasts, these incredibly delicious shakes (especially so the Vanilla Caramel…mmmm), are absorbed quickly by the body allowing you to achieve the maximum effect in a short space of time. And of course a range of bars provide the most convenient form of protein and energy uptake. Kinetica’s bars all deliver protein and carbs in a great tasting format suitable for before or after training.

We now stock Kinetica’s full range of Sports nutrition including Proteins, all in one’s, Gels, RTD’s, Gainers, Bar’s and Tablet’s/Capsules. For more information on the range and how the products compare to the supplements you’re currently using see the product list, give us a call or just nip into our store!

All Kinetica products are safe and drug screened. Every batch is laboratory drug screened by the HFL to ISO 17025 standards to ensure that Kinetica deliver one of the safest and most dependable sports nutrition products on the market, free from any banned substances.

Here at Active Sports we are constantly working to improve our site and offer our customers a 5 star service along with some of the best prices for sports nutrition is the country.

To offer our loyal customers even more of a reward on top of our great prices we have launched our customer reward scheme.

Active Loyalty Points

Customers earn loyalty points which after 30 days will be converted into discount values that will provide you with money off your next purchase.

This scheme rewards our most loyal online customers and gives a little back to say thank you for you loyalty to Active Sports Nutrition Supplies so you literally earn as you spend.

Please note points are valid for up to 12 months after your purchase. After 12 months any unspent points will be removed from your account.

Please note – These point are earned online only and cannot be used or earned in store.

For full terms and condition please view our website.

To view all our great prices and deals at Active Sports Nutrition please visit our site by clicking here.


As the next stage of development on the Active Sports Nutrition Supplies website we have decide to add a customer review feature powered by Ekomi.

This feature will allow our existing customers to share their experiences with us as a company and provide new visitors to the site with a true unbiased option of the service we offer.

Ekomi are one of the Uks most widely used and trusted review programs and here at Active Sports we are very excited to be able to provide our visitors with this service 


BSN NO-Xplode has the unique ability to get you dialed in and pumped up for every single workout by inducing the strongest and most advanced nitric oxide, creatine, and body-mind stimulating surge ever developed in a supplement. No other products can say that! No other products can do that!

Now You Can Start Seeing and Feeling Rapid Results For All Your Time And Effort!

NO-Xplode begins working within minutes of taking it, it gets you dialed in and pumped for every single workout. No other products can say that. No other products can do that!

NO-XPLODE’s Proprietary Blend (NO-XPLODE Contains A Patent Pending Nutrient Suspension Matrix & Efforsorb Delivery System) NO Meta-Fusion™ (Patent Pending) L-Arginine AKG, Citral-M™ (Citrulline Malate), L-Citrulline AKG, L-Histidine AKG, RC-NOS™ (Rutacarpine 95%), Gynostemma Pentaphyllum (95% Gypenosides), NAD (Nicotinamide Adenine Dinucleotide) Muscle Volumizing Creatine Matrix (Patent Pending) 2CM™ (Dicreatine Malate), Betapure™ (Trimethylglycine), Glycovol™ (Glycocyamine), GuaniPro™ (Guanidino Propionic Acid), Cinnulin PF™ (Aqueous Cinnamon Extract), Keto- Isocaproate Potassium Ener-Tropic Xplosion™ (Patent Pending) L-Tyrosine, Taurine, Endurlac™ (Glucuronolactone), L-Tyrosine AKG, Methylxanthines (Caffeine), MCT’s (Medium Chain Triglycerides), Vinpocetine 99%, Vincamine 99%, Vinburnine 99% Phospho-Electrolyte Replacers™ Calcium Phosphate, Magnesium Oxide, Potassium Phosphate, Sodium Phosphate Glycerol Hydrating Polymers™ Potassium Glycerophosphate, Magnesium Glycerophosphate, Glycerol Stearate Other Ingredients: Modified Glucose Polymer (Maltodextrin),

 Recommended Use On Training Days:
Once your tolerance has been established, mix 1-3 scoops with 5-18 oz of cold water and consume 30-45 minutes before training. Use approximately 5-6 oz of water per 1 scoop of powder. Again, vary the amount of water to achieve your desired flavor and sweetness level.

Recommended Use On Non-Training Days:
Mix 1 scoop with 5-6 oz cold water and consume on an empty stomach.

Warnings: Before using product, seek advice from a health care practitioner if you are unaware of your current health condition or have any pre-existing medical condition including but not limited to: high or low blood pressure, cardiac arrhythmia, stroke, heart, liver or thyroid disease, anxiety, depression, seizure disorder, psychiatric disease, diabetes, pernicious anemia, difficulty urinating due to prostate enlargement or if you are taking an MAO inhibitor or any other medication. Do not use if you are pregnant, nursing, prone to dehydration or exposed to excessive heat. Reduce or discontinue use if sleeplessness, tremors, dizziness, nervousness, headaches, or heart palpitations occur. This product is only intended to be consumed by healthy adults 18-50 years of age.

For all your Sports Supplement at very competative prices visit Active Sports Nutrition Supplies today by clicking HERE

We at Active Sports would appreciate any feedback or any questions regarding this product so please feel free to leave a reply to this post

Thank you


Here at Active Sports Nutrition Supplies we are constantly trying to upgrade our standard of service and our company image.

This is why we are constantly working to improve and upgrade our website at every possible opportunity.

Banner Header on home page

We have added a scrolling banner bar to our home page which will be updated monthly with our latest special offers and great deals.

Active Sports Nutrition - sports supplements

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VeriSign Trusted

Our website is now fully verisign trusted offering our customers extra piece of mind while shopping on our site.


We have improved our shop by category structure to improve navigation through our website allowing customers to find what they are looking for with minimal effort.


We were aware at active sports that some of our images differed in sizes but are now working to make all images on our site the correct size for customer viewing pleasure along with keeping our home page and site graphics up to date, modern and fresh.

We at Active Sports Nutrition would appreciate any feedback from our customers regarding the changes made to our site our any ideas in which we can improve to aid in your shopping please.

Thank you


Here at Active Sports we try to educate our customers so they understand what supplements they should be using and why.

Today the topic is ZMA

ZMA stands for Zinc l-monomethionine aspartate and is a special blend of: Zinc 30mg (as l-monmethionine and aspartate), Magnesium 450mg (as aspartate), and Vitamin B6 10.5mg (as pyridoxine HCL). ZMA is useful for all athletes as it helps to guard against depletion, of these three important minerals, and vitamins, that often occurs following intense or prolonged training.

Where does ZMA come from?

ZMA is a scientifically designed anabolic mineral formula.* It contains Zinc Monomethionine Aspartate plus Magnesium Aspartate and vitamin B-6, and is an all-natural product that clinical testing suggests may significantly increase anabolic hormone levels and muscle strength in trained athletes.*

What are the Benefits of ZMA in sports?

•Increase strength
•Prevents growth hormone levels from dropping during sleep
•Increased sexual drive
•Longer and deeper sleeping patterns (experienced in almost all cases)
•Reduces muscle cramps

How much ZMA should I use a day?

The normal dose of ZMA is 30mg of Zinc, 450mg Magnesium to around 10.5mg of Vit B6, often taken directly before bed time or alternatively the dose is split half before a workout and half directly after. Technically this supplement must be taken away from any calcium based foods or calcium containing protein powders or they may cancel out the absorption – however some reputable supplement companies do stress that bound to an amino acid such as monomethionine the absorbability of this mineral is hundreds of times greater that regular zinc.

What foods are high in ZMA

There are no foods that will provide the correct dose of the ingredients that the supplement will.


Pretty much any serious weight trainer can benefit from supplementing with ZMA. The sleep benefits alone make the cheap supplement worthwhile. Lifters over 30 may benefit the most because once males hit the age of 30 natural testosterone levels start to decrease.

To view a large range of ZMA supplement visit Active Sports Nutrition supplies today by clicking here

Here at Active Sports we try to educate our customers so they understand what l-carnitine supplements they should be using and why.

Today the topic is L-Carnitine

L-Carnitine is a natural nutrient also used to be known as vitamin BT. L-Carnitine is a physiological substance, essential for energy production and for fat metabolism. L-Carnitine can be synthesized in the human liver, but insufficient amounts may be produced in infants, in adolescents and in adults under certain physiological conditions.

Where does L-Carnitine come from?

L-carnitine, also known as carnitine, is made in the liver and kidneys. It is a quaternary ammonium compound synthesized from the amino acids lysine and methionine and performs some of the same functions, such as helping metabolize food into energy, transportation of fatty acids and consumption and disposal of fat in the body.

What are the Benefits of L-Carnitine in sports?

L-carnitine transfers long-chain fatty acids, such as triglycerides into mitochondria (a cell’s energy powerhouse), where they may be oxidized, releasing energy. L-carnitine is a very popular supplement that promotes fatty acid metabolism as well as growth and development. It is also used for fat-burning, increasing energy, and improving resistance to muscle fatigue. L-carnitine also helps to build muscle. It is also great in dieting, as it reduces feelings of hunger and weakness.


How much L-Carnitine should I use a day?

First, you need to start taking at least 1000 mg per day of L-Carnitine to promote weight loss. Obese individuals may start with 2000 mg per day.
Those with metabolic resistance, start to do well on 3000-5000 mg per day.

What foods are high in L-Carnitine
The following foods contain a high concentration of L-Carnitine

L-Carnitine is  found primarily in red meats (especially lamb and beef) and dairy products.

Please note that these foods do not contain enough L-Carnitine to be realistically considered as a method of L-Carnitine supplementation.

What is Acetyl-L-Carnitine, what does it do and how does it differ from L-carnitine?

Acetyl-L-carnitine is simply an acetylated form of L-carnitine. It is claimed to provide several benefits including life extension. There may be some benefit in cases of end stage renal disease or peripheral arterial disease. When supplemented alongside Lipoic acid, it appears to reverse some of the damage to mitochondria associated with aging.

Acetyl-L-carnitine supplementation has been shown to be neuroprotective in instances of cerebral ischemia, periphiral nerve injury, and to be beneficial in the treatment of Parkinson’s disease in animal studies. Supplementation with Acetyl-L-carnitine has also been shown to reverse syptoms associated with mental decline in the eldery and is being researched in the treatment of Alzheimer’s disease.


Turning up your metabolism with the right nutrients is essential for weight loss. There is significant evidence that increased levels of carnitine in tissue leads to increased fat burning.

To view a large range of L-carnitine Sports supplements at great prices visit Active Sports Nutrition Supplies today just click HERE.

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Muscle King, PhD, Met-Rx and many more sports supplements brands available at competitive UK prices. Choose Active Sports Nutrition for your sports supplements.