JULY 2018

Nutritional Factoid

Let’s Talk About Protein

Why do you need protein after your workout?

According to multiple research studies, muscles are most responsive to the muscle-building stimuli provided by protein shortly (within 60 minutes) after hard physical exercises. This same research also shows that protein breakdown rates within your body begin to rise rapidly within three hours after a hard training session, and ingesting proteins negates this.

So what does that all mean for you? Well, it means that there is strong evidence showing that eating protein within a 60 minute window of a hard workout can not only help you build muscle, but it can also negate the negative breakdown effects of training as well. Thus, taking protein in after a workout has a duel positive effect on gains in your training.

So, how much do you need to hit this positive effect?

Most studies find that at least 15 grams of protein after a hard workout will begin to show positive results. All PR Bars feature 15 grams of protein in an on-the-go convenient bar. Bring one with you to the gym and get that protein window dialed in after your next workout!

Recipe of the Month

  1. Start by cooking the ingredients for the filling (sausage, spinach and shallots). Make sure to drain the sausage, spinach and shallots well, squeezing out any extra liquid as it can affect the texture of your filling. Once done, set aside to cool (and continue draining).
  2. Set your oven racks to middle and lower 4th position. Place an empty baking sheet on the lower 4th rack (to catch any run over that may happen) and preheat oven to 350F. In a large mixing bowl, combine eggs, coconut milk, salt and pepper.
  3. Whisk until foamy. Add in about 3/4 of the cooled and drained filling mixture, reserving the remaining 1/4 to “top” the quiche.
  4. Pour egg mixture into crust and gently place remaining filling by hand on top of quiche, taking care not to submerge these pieces as you want them to stick out just a bit so they bake into the top.
  5. Place quiche in oven in the center of the middle rack (with the empty baking sheet centered on the rack below) and bake undisturbed for 45 to 50 minutes. The quiche will rise quite a bit and may even foam over the sides. Remove to a cooling rack.
  6. Allow to cool for at least 20 to 30 minutes, serve! If you prefer your quiche chilled, place in the refrigerator after the initial cooling time and serve within 24 hours. To reheat, preheat the oven to 250F and heat for about 20 to 30 min until warm throughout. Enjoy!

1 Precooked and cooled Paleo Pie Crust

3/4 pound crumbled chorizo sausage, cooked and drained

8 ounces organic spinach, cooked and drained

2 medium shallots, thinly sliced and sauteed

4 large eggs

1 1/2 cups full fat, canned coconut milk

3/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

Original recipe and additional pictures can be found here