Herbal Cleanse Muffins

If you struggle to drink the cleanse, here is a great muffin recipe that will get you the same results:

6 packages Fiber (from box)
1 3/4 cup Whole Wheat flour
1 1/2 tsp. cinnamon
Dash of nutmeg
1 tsp. baking soda
1 tsp. baking powder
Mix dry ingredients together.
1/3 cup honey
1 cup applesauce- the kind without sugar added
2 egg whites
1 1/2 tsp. vanilla
1/2 cup soy milk- can substitute milk
Stir this into the dry ingredients and blend together.
FOLD IN 1 large chopped apple. Spoon into muffin tin sprayed with non-stick spray. This makes 12 muffins, and you may pile the batter up as they do not raise much.
Bake at 350 for about 20-30 minutes.
Cool muffins.
Place 6 muffins in bag and freeze for the last 3 days of your Herbal Cleanse.
Eat 2 muffins a day for the first three days and 2 muffins a day for the last 3 days.


Yummy Chocolate Tofu Pudding

10.5 oz silken tofu
1 tsp. vanilla extract
1-1.5 tsp natural peanut butter
2 Tablespoons Unsweetened Cocoa Powder
3 Tablespoons Splenda
1 Scoop Chocolate Muscle Gain

In a Magic Bullet or food processor, blend tofu until creamy. Add Vanilla and Peanut Butter together and blend for 1 minute, scraping sides occasionally. Add the Muscle Gain powder & blend together for 1 minute scraping sides as needed. Measure into 4 serving dishes of equal portions. You can double the recipe of you use a food processor. Keep in the fridge 1 hour before serving.
To find Muscle Gain: Order Here

Peach ‘N Carrot Smoothie

This smoothie delivers an AMAZING flavor along with a serving of vegetables. You will be shocked at how great it tastes!!!

1 1/4 cup Carrot Juice
1 cup of Ice
1 Pouch AdvoCare Peaches’N Cream Fiber Drink
1 serving of AdvoCare Muscle Gain (1 pouch or 2 scoops)
1/2 Tbsp Flaxseed Oil

Blend until smooth (blender, magic bullet, hand mixer, etc)

Nutritional info: 350 calories, 10g fiber, 30g carbohydrates, 25g protein, 7g fat

To order Peaches ‘N Cream Fiber Drink, Click Here
To order Muscle Gain, Click Here

Muscle Sculpt Pancakes

(makes 15, 4 inch pancakes)

Dry Ingredients:

4 Cups Dry Oatmeal

8 Scoops AdvoCare Muscle Gain Powder (in Vanilla, Canister)
*To Order Muscle Gain click here *

½ Cup Splenda (or 4 packets of Stevia)

Wet Ingredients:

1 1/2 cups warm water

1 1/2 cups of light, sugar free Vanilla Yogurt
2 Eggs
1 Tbsp Liquid Butter Extract

1. Grind the oatmeal in a food processor, blender or Magic Bullet ~into a fine powder
2. Mix the oatmeal, Muscle Gain, and Splenda (or Stevia) together in a large bowl
3. Pour warm water into the dry mixture~ stir while pouring
4. Add the rest of the wet ingredients and use a wire whisk to get a smooth batter
5. Using a 1/4 measuring cup, pour batter into a pan on a low burner or onto a griddle
6. Cook pancakes until lightly brown


Muscle Gain SPARK Pie

2 Pkgs. or 2 scoops Pink Lemonade or Mandarin SPARK
1/4C Lemon or Lime Juice – Boiling Hot                                                
1 Sm Pkg. Sugar-Free Lemon or Lime Jello
2 1/4 C Vanilla Greek Yogurt (0% Fat)
1 ~ 8oz Cool Whip (Sugar Free Light)
1 Heaping Scoop of Vanilla Muscle Gain
1 Low-Fat Graham Cracker Crust or the Mini/Individual Graham crust are great!
Directions: Microwave 1/4 Lemon juice to a boil. Stir in Lemon Jello, and SPARK until dissolved. Add and stir in Greek Yogurt and Muscle Gain. Fold in Light Sugar Free Cool Whip then pour into Graham Cracker Crust. Refrigerate 4 hours or you may freeze….Taste Amazing and Kids love it too!
To Order SPARK click here 
To Order Muscle Gain click here

Muscle Truffles

Basic Ingredients:
1 C Peanut Butter
1 C Chocolate or Vanilla Muscle Gain Powder
1 C Honey


Mix all the above together& then add: 4 C total of any of the below ingredients. Get Creative!!!
Old Fashioned Oats
Sunflower Seeds
Pumpkin Seeds (toasted)
Chopped Pecans
Chopped Almonds
Chopped Peanuts
Dried Cranberries
Oat Bran Flax Seeds (whole or grounded)
*Add more honey if too stiff or more oats if too goopy.
You don’t want the truffles to be so sticky that they won’t hold their shape*

Roll into about 1 inch balls.
Stack in a storage container in layers with wax paper in between each layer
Refrigerate or freeze truffles.

To Order Muscle Gain Click Here

Mandarin Orange Spark Fruit Dip

1- 8 ounce brick of 1/3 Less Fat Cream Cheese Softened
1- Tub fat free cool whip
2 scoops of Mandarin Orange Spark
2 scoops of Vanilla Muscle Gain
Fold together the cream cheese and fat free cool whip. Add the Mandarin Orange
Spark, and Vanilla Muscle Gain. Fold together and chill for 1 hour. Serve with fresh
fruit pieces of your choice.

Recovery Nutrition

by Kate Thielicke, BS
Every athlete’s goal is to train like they compete.  But when you are going hard, pushing your personal limit one day, where does that leave you the next?  Sore, tired, and lifeless. 
That won’t work.  Our focus this month is on how to recover from workouts in such a way that an athlete is able to come back stronger and healthier after a strenuous, energy-depleting workout.  Our other goals include reducing soreness, promoting quick adaptations to training, and enhancing muscle repair by replacing fuel while rebuilding muscle.  All you need to remember are the three R’s: 
Refuel, Rebuild, and Rehydrate
Refueling is accomplished with carbohydrates.  As their main source of fuel, carbohydrates as stored by our bodies as glycogen to supply us with the energy we need to work hard and move well.  The longer and more intense the workout, the more an athlete has burned through their glycogen stores.  Getting carbohydrates back into your body as soon as possible after exercise will ensure a quicker recovery.  The key is to begin the process of refueling 15 to 60 minutes post-exercise. 
The rebuilding component starts with protein.  Getting protein in your recovery nutrition acts to repair damage to muscle fibers and promote the growth of new muscle tissue.  Numerous studies now cite the benefits of consuming both protein and carbohydrates after exercise because, so as to reap the effects of muscle building and glycogen replenishment.  In fact, chocolate milk is quickly becoming a favored recovery drink for its optimal carbohydrate to protein ratio. Other good ideas include protein smoothies,  post workout shakes, meal replacement shakes, turkey sandwiches with juice or a sports drink, and yogurt with fruit and cereal. 
The final “R” in recovery is rehydrate.  Make it a priority to restore the fluids and electrolytes lost in sweat according to your everyday needs and specific performance needs.  A good rule of thumb is to weigh before and after exercise, then replenish what was lost.  Be sure that you are not basing your hydration needs on your level of thirst, but know that staying hydrated before, during, and after workouts is necessary for peak performance.   
  • 15-60 minutes post-exercise: Begin recovery nutrition
  • Consume 20-24 ounces of fluid per pound lost during exercise
  • Keep a 2:1 carbohydrate: protein ratio

Kate Thielicke, BS is a Personal Trainer at Prevail Conditioning Performance Center.  Degreed in Kinesiology, Kate works with clients for general fitness and young aspiring athletes.

Contact Kate:

Burke, LM. “Nutrition for post-exercise recovery.” Aust J Sci Med Sport. 29.1 (1997): 3-10. 
Carlson, Amanda. “Recovery Nutrition.” Core Performance. 19 Oct 2009.

Prevail Conditioning