Is Starbucks Coffee Killing Your Progress?

Many of us, myself included, love a cup of coffee. Some of us even need it just to function in the mornings.

While a cup wont really do you any harm, lets take a minute to think about the colorific values.
A standard cup of coffee you make at home has the majority of its calories from the milk that you add, along with the sugar you drop in by the spoonful. Obviously adding flavoured syrups and the like will boost these values even more. Then again, this is generally ok as long as you keep an eye on what you are doing, and if you feel you dont need the 5g of sugar in your coffee, there is 20 calories saved already which you can bank for somewhere else later in the day.

But what happens when you venture out of the house? Lets say you go into town and halfway through your day you stop at a Starbucks or a Costa Coffee for example.Do you have any idea how many calories are in the Cappuccino, or that "Skinny Late" you ordered? You might have thought it was irrelavant as coffee by itself is generally very low in calories, but these drinks fron the large chains can contain anything up to around 200 calories for a regular cup!

And thats not even including the calorie dense hot chocolates or the cream filled fruit smoothies.

The following is taken from Starbuck's website (Drink name, Calories, Fat, Carbs & Protein). Drinks are assumed to be "Grande" with 2% milk.

• Caffe Latte - 240, 9, 24, 16
• Caffe Mocha - 340, 11, 53, 17
• Cappuccino - 150, 6, 16, 10
• White Choc Mocha - 510, 15, 77, 19

In recent years, large outlets, including the likes of McDonalds, down to my local coffee shops, have begun to list the calorie content of their products. Take a look next time at the large menu behind the counter. Dont get sucked in by the marketing strategies which aim to sell the most profitable drink, but be sensible. If you can afford to add it to your daily macros, then by all means treat yourself. Just dont make a habit of it, coffee is addictive and you might find that extra bit of fat growing with your intake.

Still reeeeally want a coffee? Try going black...!



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Choc & Raisin Cookie Cake!

 

Ingredients:

2 Scoops Chocolate Whey Protein

1.5 Scoops Oats

1 Egg

Small dash of Semi Skimmed Milk

Handful of Raisins

First add a scoop of whey and a scoop of oats into a mixing bowl. Crack open the egg and add that to the mix.

Give this a gentle stir to get it going, then add a small amount of milk. You want it like a batter, quite thick in texture.

Add in the 2nd scoop of protein and another half scoop of oats, this will thicken the mixture further so you will need to judge for yourself how much milk to add in.

Add the raisins, just a small handfull will do, and mix that in fully.

Scoop the mixture out onto a backing tray, and try and shape it into a square or rectangle, this makes it easier to cut into chunks later.

Stick it in the oven for around 5-7 minutes, the edges will turn a little bit golden and it should be firm throughout.

Take it out and slice into bitesize pieces.

Macros:
Approx 500 cals depending on how much raisins/ extra protein you put in
40 carbs
59 Protein
14 Fat




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Cycling Nutrition

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A quick video to show what I usually eat before and during a ride on my bike. On Day 1, we stopped around halfway through for lunch, where I also had coffee and Poached Eggs on Toast. Other than the Oats in the video, the fruit and gels where to keep me going when its not convenient to stop. I also went through 2 full water bottles each day and 1 SIS Fuel Bar each day. No stops on Day 2, so had to resort to the food above for carb sources.