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The Effects of Carbohydrates on Insulin – Part 3: Post Workout Carbohydrates

What you need to know in review: Carbs have a direct effect on the release of insulin Insulin is considered ...

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Interview Q&A Series with Ben: Intensity vs. Volume

Question: “Let’s say we have your average trainee who works out four of five times a week, working each bodypart ...

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Deconstructing Dopamine

In the quest for the perfect physique, hormones often take center stage. Testosterone, estrogen, cortisol, insulin…they get all the glory ...

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Pain Versus Gain: What is Delayed Onset Muscle Soreness, & do we need it to Grow?

Most hard working bodybuilders, from rank beginner to seasoned pro, will experience some degree of training-related muscle soreness. Whether experienced ...

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BCAA’s

In terms of exercise performance and recovery, few amino acids get the notable mention that BCAA’s do.  While glutamine is ...

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Various Supplement Containers

Supplement Shopping: Are You Getting What You Pay For?

In an industry largely built on shams and deception, how can you be sure you’re not wasting your hard-earned cash ...

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Baked Buttermilk Chicken

2-4 Servings, based on macro requirements Ingredients: 2 lbs boneless, skinless chicken breast 2 cups buttermilk 1 Tb garlic or ...

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Honey Soy Chicken with Bok Choy and Rice

2 Servings Ingredients: 1/8 c honey 1/8 c soy sauce 1/8 c mirin or sherry 1/2 tsp Chinese five-spice powder ...

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Szechuan Chicken

2 Servings Ingredients: 1 lb. chicken breast, cubed 1-2 bell peppers, sliced 1 c onion, chopped ½ inch piece of ...

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Homemade Salsa

Note: This can be made and served immediately, but the flavors are best after a day or two! Try serving ...

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Homemade Sushi

Note: Sushi is a bit finicky, but makes a great meal. Only try this when you have time to play ...

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Banana Split Post Workout Protein Shake

INGREDIENTS 2 scoops of vanilla whey protein powder 1⁄2 cup of dextrose or maltodextrin 1 banana 1⁄2 cup strawberries 16 ...

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Tomato, Basil & Quinoa Salad

1-2 Servings

Ingredients:

1 c quinoa

1 lb. mixed baby (cherry) tomatoes, halved

1 bunch basil, clean and torn

2 cloves garlic, minced or grated

2 Tb balsamic (or other flavorful) vinegar

1 1/2 Tb avocado or MCT oil

Salt & Pepper to taste

Directions:

  1. Bring 2 c water to a boil in a small pot.
  2. Add quinoa, reduce heat to low, cover & simmer until water is absorbed (about 10 minutes).
  3. Remove from heat and allow to cool.
  4. Place tomatoes into a bowl with basil, garlic and quinoa.
  5. Whisk together vinegar and olive oil with salt and pepper.
  6. Pour over salad and mix. Serve immediately with your favorite protein (salmon and chicken go especially well).