The
Daily
Fix
20-minute AMRAP
Beef & Broccoli With Ginger-Garlic Sauce
Skeletal Muscle Adaptations to Fasting and Exercise
Complete as many rounds as possible in 20 minutes of:
21 bench presses
21 L-pull-ups
Men use 135 lb.
Women use 95 lb.
Slices of seared beef tossed with broccoli in a savory ginger-garlic sauce, finished with green onions and sesame seeds.
Kristi Storuschuk's webinar explores the relationship between fasting, exercise, and skeletal muscle adaptations, focusing on mitochondrial function.
The difficulty of each of these exercises should control the total volume of reps as muscular fatigue sets in over the course of 20 minutes. Each movement should be hard, but not so hard that you can only complete singles. If you make it too easy you’ll be flying through unbroken sets and end up performing an obscene number of reps by the end.
Post rounds completed, loads used, and any modifications to comments.
Ingredients
1 cup broccoli florets
4 oz beef (sirloin or flank steak), sliced
2 tsp butter, divided
2 Tbsp red onion, thinly sliced
2 Tbsp leeks, thinly sliced
1 clove garlic, minced
½ tsp fresh ginger, minced
1 Tbsp soy sauce
1 tsp white vinegar
Salt and pepper, to taste
1 Tbsp green onions, chopped (for garnish)
½ tsp sesame seeds (for garnish)
Macronutrients
Protein: 28g
Fat: 24g
Carbs: 13g
Preparation
Blanch the broccoli by bringing a pot of water to boil and adding a pinch of salt. Add broccoli florets (1 cup) and cook for 2-3 minutes, until vibrant green and slightly tender. Drain and set aside.
Sear the beef by heating 1 tsp butter in a skillet over medium-high heat. Season the sliced beef (4 oz) with salt and pepper, then sear for 2-3 minutes per side until browned but still tender. Remove from the pan and set aside.
Sauté the aromatics by adding the remaining 1 tsp butter to the same skillet over medium heat. Add red onion (2 Tbsp), leeks (2 Tbsp), garlic (1 clove, minced), and ginger (½ tsp, minced). Sauté for 3-4 minutes, until fragrant and softened.
Make the sauce by stirring in soy sauce (1 Tbsp) and white vinegar (1 tsp) into the skillet with the aromatics.
Let the sauce simmer for 1-2 minutes to meld the flavors.
Combine everything by adding the cooked sliced beef and blanched broccoli back into the skillet. Toss everything together in the ginger-garlic sauce ensuring the beef and broccoli are well coated.
Garnish and serve by sprinkling green onions (1 Tbsp) and sesame seeds (½ tsp) over the dish before serving.
As a PhD candidate in muscle physiology Kristi Storuschuk's research has focused on the interplay between nutrition and high-intensity exercise. In this presentation, Kristi looks at the effects of fasting and exercise on skeletal muscle adaptations, specifically what happens at the mitochondrial level.
Starting with a basic explanation of the energy metabolism process during fasting, she highlights how mitochondrial content and function are crucial for metabolic health, particularly in individuals with insulin resistance, who struggle to efficiently oxidize fat. While fasting alone can offer benefits to metabolic health, Kristi argues that exercise also plays a huge role in driving mitochondrial adaptations.
A 10-minute summary of the webinar is now available free, for anyone, while the full webinar is available for BSI Medical Society Members.
COMMENTS
11-6-4 (95-lb.) Bench Presses
Sets of 3 L-Pull-ups until last round (5-3-3-3-3-2-1-1)
3+21 RX
Charlotte, NC
3 +26 rx
THURSDAY 250220