Highlights
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The nutrient-dense foods that I have the athletes I work with reach for day after day—and that the recipes in the back of the book are based on—are fish, lean meats, lean dairy, fruits, vegetables, nuts, seeds, and legumes.
Location 168
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The correct dosing of recovery drinks replaces about one quarter of the caloric deficit created by the workout. This typically equates to 50 to 100 grams of carbohydrate and 10 to 25 grams of protein. This fueling opportunity will have the single largest impact on your next workout. Be sure to have it immediately following your training session.
Location 855
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Here’s the logic. During your workouts, you consume enough fuel to replace about half of the expenditure (if you do a good job fueling). Another quarter of that deficit is replaced with the postworkout recovery drink. That leaves about one quarter of the deficit left to replenish.
Location 914
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BLACK BEAN CILANTRO DIP
Location 2400
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1 (15-ounce) can black beans 1 teaspoon canola oil 5 to 6 cherry tomatoes, halved (about ⅓ cup) ¼ medium red onion, chopped 1 garlic clove, chopped ½ medium jalapeño pepper, cored, seeded, and chopped ½ teaspoon ground cumin 2 tablespoons chopped fresh cilantro leaves and stems 2 teaspoons fresh lime juice ¼ teaspoon coarse salt
Location 2405
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BAKED SWEET POTATO CHIPS
Location 2549
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2 tablespoons canola oil, plus more for the baking sheets 2 medium or large sweet potatoes, washed and scrubbed ½ teaspoons adobo seasoning ½ teaspoon coarse salt PREHEAT THE OVEN to 375°F. Lightly oil a few baking sheets. USING A SHARP KNIFE or mandoline (be very careful!), slice the potatoes into V-inch-thick slices. In a large bowl, toss the slices with the oil, adobo, and salt. Arrange the slices in a single layer on the prepared baking sheets. BAKE FOR 15 MINUTES. Flip the slices over and bake until the slices are golden in spots, 10 to 15 more minutes. Let cool for 5 minutes to crisp up.
Location 2555
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PORK TENDERLOIN WITH SWEET POTATOES AND KALE
Location 2979
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BALSAMIC MUSHROOMS
Location 3501