Dragon Fruit - Fuel Your Post-Workout Gains With An Exotic Addition

 Calories: 60           Protein: 2g            Fat: 2g              Carbs: 9g          (per 1 fruit or 100g)

“Dragon fruit, like most fruit, contains carbohydrates, the body’s preferred source of energy during a lifting session,” says Tara Gidus, R.D., team dietitian for the Orlando Magic. The carbohydrates that make up dragon fruit (also known as a pitahaya) are not complex, so your body can easily break them down as fuel for your muscles. Specifically, the carb content consists of glucose and fructose, and the majority of its fiber is formed from oligosaccharides, powerful prebiotics that spur the growth of good bacteria in your stomach, which can lead to better digestive health and an improved immune system.

Dragon fruit is also an excellent source of vitamin C, providing about 15% of your daily value, along with 10% of potassium and 8% of iron. all of these micronutrients are instrumental in protecting your body from free radicals, producing collagen for strong ligaments and tendons, and for enhancing the function of your blood, bones, and muscles. These spiny wonders are also filled with B vitamins like B1, which aids proper carb metabolism, and B3, which can improve cholesterol levels and improve circulation. The seeds, which are embedded in the flesh, are also nourishing and beneficial as they contain a healthy ratio of the essential fatty acids omega-3 and omega-6. “These types of fats work together to help reduce inflammation, which is key after heavy weightlifting, and may help to reduce sore muscles and fatigue,” Gidus says.

Treat them like an avocado to find the proper level of ripeness-ideally, they’ll be firm with a little bit of give. Eating the pitahaya is simple; just cut it down the middle and quarter, if you like, or leave in two halves so you can scoop out the soft, kiwi-like flesh with a spoon. Toss it on your next salad or into a post-workout protein shake to drive nutrients into your cells after a hard training session.

 

By Adam Bible

Dragon Fruit - Fuel Your Post-Workout Gains With An Exotic Addition

BBQ Chicken Southwestern-Style - By Chef Robert Irvine

Photo by Food Network

Chicken breast is perhaps the most popular bodybuilding staple of all time for a few good reasons: It provides plenty of muscle-building protein; it’s almost totally lean; it’s effortless to prepare; and it’s fine to eat hot or cold. Despite all it has in its favor, though, chicken breast can become almost unbearably boring over time- and boredom can find you reaching for all sorts of unhealthy options. This southwestern-style BBQ chicken breast will stave off boredom with flavor to spare. It features my own smoky seasoning, and still retains versatility–enjoy it as is, or get creative and add some corn, jalapenos, or salsa.

Enjoy!

You Will Need:

Utensils

• Kitchen knife
• Cutting board
• Large bowl
• Gas or charcoal grill or large saute pan

Ingredients

• 1 1/2 lbs boneless chicken breast
• 1/2 – 1 oz Smokey Rotisserie Seasoning (Irvine Spice Blend)
• 2 tbsp garlic, finely chopped
• 3 tbsp BBQ sauce
• 1 tbsp grapeseed oil Salt and freshly ground black pepper to taste

Preparation

1. Combine chicken, seasoning, chopped garlic, BBQ sauce, oil, salt, and pepper in a large bow. Mix and coat chicken well.
2. Cover chicken and marinate in refrigerator for at least 30 minutes.
3. Cook on a hot grill or in a saute pan until chicken is no longer pink.
4. Serve with a steamed vegetable like broccoli.

Quick Tip

Shred the leftover chicken and enjoy as a taco, sandwich, or omelet filling.

Nutrition Facts

Calories – 305

Protein – 35 g

Carbs – 4 g

Fats – 4 g

BBQ Chicken Southwestern-Style - By Chef Robert Irvine

Supplements

 

Soy Protein For Better Muscle Growth & Recovery

Many of the nutrition experts have debated whether the soy protein had any effect on muscle growth. Some argued that it had negative effects on testosterone in men due to the phytoestrogens that is found in soy. Phytoestrogens is a natural chemical with a structure similar to estrogen. They believed that the phytochemicals would potentially

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Supplements

Classic Salmon Cakes!

Photo by http://www.myrecipes.com

Here is a nice recipe by chef Ashif Tejani for an excellent high protien dish with a good dose of healthy fats and on the low side with carbs. Recipe is easy to make, takes 10 minutes to prep, 12 minutes to cook and makes 2 servings.

Ingredients you will need:

7-oz can wild salmon

1 egg white

2 tbsp. oats

2 tbsp. finely chopped red onion

2 tbsp. diced green bell pepper

1/4 tsp. dried dill

Pinch of black pepper

Pinch of garlic powder

Directions

Combine all ingredients well in a mixing bowl. Divide into two portions and make two half-inch-thick patties. Heat a skillet to medium high and spray with cooking oil. Cook salmon cakes for 5-6 minutes or until brown. Flip gently so that they don’t break and cook for another 5-6 minutes. Serve with Greek yogurt (optional).

Nutritional Information:

Per serving [1 cake]

Calories: 215

Protein: 21 g

Carbs: 4 g

Fats: 10 g

 

 

Classic Salmon Cakes!