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It is important to fuel the body both before and after strength training exercise. Carbohydrates and protein are key players in gearing up for workouts and repairing muscle tissue, respectively. You may think that protein is the primary fuel for muscular work, but it is actually carbohydrates that make your muscles fire while protein is best saved for recovery. Protein is difficult to digest during exercise and can lead to GI upset, which can impact performance. In fact, your body does not use amino acids for energy during strength training, which means that protein intake is not necessary during a training session. Stick to water and electrolytes when you’re at the gym. The goal here is to provide the body with the right nutrients before and after exercise to promote lean muscle gains. Check out the recipes below for ideas about how to fuel for strength training exercise.

(PRE-WORKOUT FUEL)

PUMPKIN SPICE OVERNIGHT OATS

Servings: 1 Bowl

Prep this recipe the night before, store it in the fridge, and enjoy 1-2 hours before strength training.

INGREDIENTS:
o 1 packet of Kodiak Cake Oatmeal Unleased Cinnamon
o ½ cup of water
o ¼ cup of pumpkin puree
o ½ tsp of vanilla extract
o 2 tsp of chia seeds
o 1/8 tsp of nutmeg
o 1/8 tsp of ginger
o Optional toppings: 1/8 cup of blackberries, 1/8 cup of dried cranberries, 2 dates chopped, or sprinkle of unsweetened shredded coconut

INSTRUCTIONS:
1. Mix together water, pumpkin puree, and vanilla extract in a medium bowl.
2. Stir the packet of oatmeal, chia seeds, and spices into the bowl.
3. Pour everything into an airtight container, place in fridge for 4 hours or overnight, and enjoy!

(POST WORKOUT RECOVERY)

SAVORY RAINBOW PANCAKES

Makes three 4” Pancakes

Refuel right to help the body reap the benefits of strength training. Within 30 minutes of exercise, be sure to get in quality protein with a well-balanced meal to help support muscle growth and strength.

INGREDIENTS:
Pancakes
o 1 cup of Kodiak Cake Rocky Mountain Oat Flapjack Mix
o 1 cup of milk
o 1 tsp of turmeric
o 1 tsp of curry powder

Veggie Mix:
o 4 stalks of green onions, chopped
o 1 cup of shredded rainbow carrots
o ½ cup of shitake or cremini mushrooms, chopped
o 1 large tomato, diced
o 1 green pepper, thinly sliced
o 1 yellow pepper, thinly sliced

Cilantro-Lime Greek Yogurt Sauce:
o 1 cup of Greek yogurt

o 2 TBSP of lime juice
o 1 TBSP of lime zest
o ½ TBSP of cilantro
o ¼ tsp of cumin

INSTRUCTIONS:
1. Prepare all vegetables.
2. In a large bowl whisk the Kodiak Cakes mix, milk, turmeric, and curry together until well-combined.
3. Grease pan with ½ TBSP of olive oil and heat over low-medium.
4. Grab a portion of the prepared veggies and place on the pan to form a 4” circle or the size of one pancake.
5. Allow veggies to cook for 2 minutes, then pour ¼ cup of batter over them and spread batter out to evenly cover.
6. Let cook for 1 minute or until small bubbles start to form.
7. Flip and continue to for another 1-2 minutes until pancake is golden brown.
8. Continue this process until all 4 servings are made.
9. Optional: top with over easy or scrambled eggs, slices of avocado, or a dollop of cilantro- lime Greek yogurt sauce.
10. For the cilantro lime-Greek yogurt sauce, mix all ingredients, adjust lime juice + spice to taste, and serve.

Makes three 4” Pancakes

Refuel right to help the body reap the benefits of strength training. Within 30 minutes of exercise, be sure to get in quality protein with a well-balanced meal to help support muscle growth and strength.

INGREDIENTS:
Pancakes
o 1 cup of Kodiak Cake Rocky Mountain Oat Flapjack Mix
o 1 cup of milk
o 1 tsp of turmeric
o 1 tsp of curry powder
Veggie Mix:
o 4 stalks of green onions, chopped
o 1 cup of shredded rainbow carrots
o ½ cup of shitake or cremini mushrooms, chopped
o 1 large tomato, diced
o 1 green pepper, thinly sliced
o 1 yellow pepper, thinly sliced
Cilantro-Lime Greek Yogurt Sauce:
o 1 cup of Greek yogurt
o 2 TBSP of lime juice
o 1 TBSP of lime zest
o ½ TBSP of cilantro
o ¼ tsp of cumin

INSTRUCTIONS:
1. Prepare all vegetables.
2. In a large bowl whisk the Kodiak Cakes mix, milk, turmeric, and curry together until well-combined.
3. Grease pan with ½ TBSP of olive oil and heat over low-medium.
4. Grab a portion of the prepared veggies and place on the pan to form a 4” circle or the size of one pancake.
5. Allow veggies to cook for 2 minutes, then pour ¼ cup of batter over them and spread batter out to evenly cover.
6. Let cook for 1 minute or until small bubbles start to form.
7. Flip and continue to for another 1-2 minutes until pancake is golden brown.
8. Continue this process until all 4 servings are made.
9. Optional: top with over easy or scrambled eggs, slices of avocado, or a dollop of cilantro- lime Greek yogurt sauce.
10. For the cilantro lime-Greek yogurt sauce, mix all ingredients, adjust lime juice + spice to taste, and serve.

(EXPLORE MORE)

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