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Egg Nog Protein Pudding

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This is amazingly simple and packed with protein, and multi allergy friendly as usual.

Here’s what you need – 4 scoops of vanilla protein powder, 4 scoops of almond flour, 1 large egg, ¼ cup Alpro unsweetened almond milk, 2 shots of sugar free Sweet Bird egg nog flavour.

Here’s what you need to do – Mix all the ingredients together and pour equal amounts into individual ramekins or small pots. Then Bake in a pre heated oven for 15 – 20 mins on 180 degrees.

Literally the easiest pudding ever. If you want to turn them out and drizzle with a sauce like Walden Farms Caramel for example, they make quite nice post looking puddings. They are quite a thick dense texture so you don’t need to make them too big.

Christmas Protein Truffles


I love a cheeky treat and if that  treat can provide some nutritional value, be multi allergy friendly simultaneously, then that adds appeal too. If they are remarkably easy to make, well then it would just be rude not to make and consume some, and why not throughout the year, they’re not just for Christmas!

This recipe sees the Nutri bullet at its best.

Ingredients – I used 2 scoops of Chocolate Muscle King (you can use any protein really, have a play with the flavours), ¼ cup organic unsweetened cocoa powder, 6 pumps of cranberry sugar free Sweet Bird syrup, ¼ cup cocoa nibs, ¼ cup linseed, ¼ cup Alpro unsweetened almond milk.

Method – Blend all the ingredients in the Nutri bullet. It should be a stiff mixture with a slight sticky nature. Take a tsp of the mix and roll it between your palms to make a ball. Pour some cocoa powder into a dish and roll the protein ball in the powder until coated thoroughly. Place each ball in a mini paper sweet case.

You could roll them in desiccated coconut, or almond flour. You could dip them in dark chocolate or roll them in chopped nuts. Whichever you chose or if you chose a combination enjoy these protein balls as and when for a nutrient boost. I add Spirulina and green powders for a different taste sensation, or even my favourite coffee for a pick me up. x

No Bake Protein Christmas Cake


I used to love my Grandma’s Christmas cake as she used to leave out the candid peel and the glace cherries which I always found sickly. I adapted her recipe last year to make a wheat, gluten, grain, sugar, soya and dairy free version. This year however, I haven’t had time to soak my fruit as I usually do, so I decided to make a faster version keeping it everything free and allergy friendly. I also decided that I would make it so that I can eat it everyday as part of my macro allowance. I boosted the protein content with Muscle King Vanilla Pro but I also made a batch with Diet Hut Chocolate flavour.

 I am sharing this with you, so you can enjoy this with me. You could use a vanilla protein powder as there are spices added but the chocolate flavour adds some depth. The other beautiful thing about this is that it requires no baking at all. A traditional Christmas cake takes around 4 hours to bake so this is amazingly easy but incredibly tasty, and as always multi allergy friendly.

Method – In your food processor add ¾ cup linseeds and ¾ cup flaxseeds. ¼ cup cocoa nibs, ¼ cup goji berries, ¼ cup date syrup. The date syrup gives the darker colour but you could use stevia or honey. Dates are also very seasonal and traditional so it adds to the flavour. Add 4 servings of your protein powder at this point.

You could add raisins, sultanas, cherries, apricots or any dried fruit that you fancy, remember that the fruit adds sugar content, and although the sugar is natural you would need to be careful if you intend to eat it everyday.

Then the Xmas element is added, 1 tsp mixed spice, 1 tsp all spice, 1 tsp ginger, 1 tsp cinnamon powder.

Blend all the ingredients together until you have a ball. Line a metal loaf tin with cling film. Spoon the mix into the tin and press down firmly. Fold the excess cling film over the mix and place in the freezer for 2 hours minimum. Lift out and keep in the fridge until you need some. Slice and enjoy with a coffee.



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I have had quite a few requests to post this recipe. As strange as it seems I actually dreamt this recipe. I was trying to think of a way of making a nut snack a bit more interesting, combined with everyone apparent love for Reese’s pieces and nut butters.

I have made this with both Muscle King vanilla protein and Sunwarrior vanilla protein, so it can be completely vegan if you want it to be.

This protein pudding requires no baking and no real skill or effort. Perfect for a lazy Sunday concoction of a sweet treat.

For the base you will need – organic unsweetened cocoa powder, mixed nuts, coconut oil. (if you like it sweeter use powdered stevia for the base as you don’t want it to be too wet!)

In your food processor add 1/4 cup melted coconut oil, 1 cup cocoa powder, (2 dessert spoons stevia), 1 cup pecans and 1 cup walnuts. Blend altogether. It should be a very stiff mixture but malleable. Press the mix firmly into the bottom of a cake tin which has a removable base. Place the base into the freezer, the coconut oil will help set it hard.

For the “cheesecake” layer this really needs to be started the night before as you need to soak 500g cashews in hot water to soften them. I leave them overnight but if not you need at least 3-4 hours of soaking. The longer you can leave them to soak the better as your middle layer will be smoother. Drain the water off and place them in your washed out food processor. Add 4 scoops 120g vanilla flavoured protein. I find this layer sweet enough but if you want to add stevia you can. Mix thoroughly with 1/2 cup Alpo almond or coconut milk. Again it should be quite a stiff mixture. Remove your base from the freezer and smooth your vanilla layer on top evenly. Place in the fridge to set.

I top this with dark chocolate or dairy free chocolate shavings with Meridian Almond nut butter to give the Reese’s pieces effect. Place 2 dessert spoons of the almond nut butter into a small bowl and microwave for 1 minute. This makes it easier to spread on the vanilla layer. If it is too solid it makes a mess of your carefully prepared vanilla layer. Remove the cheesecake from the fridge and carefully spread out the almond nut butter from the centre of the cake. I add a blob and spread it out then another blob in a different direction and repeat 4 times so that it is evenly spread out. It doesn’t have to reach the edges as you will be covering with dark chocolate. With a very sharp knife (or use a grater) slice very thin shavings or small pieces of the dark chocolate then decorate around the edge of the dessert.

Et voilà the perfect protein pudding, serve at any party and impress your friends or just have a fancy snack. I do keep this in the fridge to help keep it solid, but you can actually freeze it very well. Hope you enjoy. Please send me a pic and let me know what you think.


Right here it is the Macro & Micro calculations.

Kcal 1959.60
Fat 129.29g
Saturated fat 23.2g
Polyunsaturated 14g
Sodium 788.5mg
Potassium 2420mg
Carbs 144g
Fibre 29.85g
Protein 116.85g
Sugar 13g
Green tea 796mg
Chromium picolinate 16mg
L-carnitine 1060mg

This is calculated using Muscle King vanilla lean protein, and is the full pudding. So i guess if you cut it into 6 as i did
326.6 kcals
19.475g protein

Muscle King Minute Mug Muffin & Microwave Sponge Pudding recipe

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 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.

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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 –, Instagram – Medicinal Kitchen,

Blog –

Muscle King Choc Mint Pannecotta

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.

Muscle King Coconut Cups



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.)

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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.

New Supplement Range Kinetica

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.

Loyalty Points Now At Active Sports Online.

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.

Ekomi Customer Reviews Now Available


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 



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