50 WWW.MAXMUSCLE.

COM APRIL 2014

Copyright Susan Irby, the Bikini Chef

2014 By Susan Irby BIKINIKITCHEN

Susan Irby, the Bikini Chef, is a radio host for Bikini Lifestyles on 790 KABC, an author and specialist in healthy bikini cuisine. Follow her at twitter.com/thebikinichef or visit her online at thebikinichef.com.
NUTRITIONAL
INFORMATION
PER SERVING
Serving size: 1 cooked
chicken breast with 2
tablespoons pesto
Calories: 459
Fat: 27.7g
Saturated fat: 5.7g
Carbohydrates: 7.9g
Protein: 36.9g
Fiber: 3.1g
Sodium: 304mg
How our bodies perform during exercise is directly related to what we eat
and drink. But what to consume and when is unique to each individual. Much
depends on our body weight and size, how hard we train, the type of training and
duration, muscle mass, etc. These are only some of the variables relating to body
performance. There are, however, key guidelines that can be helpful in improving
the quality of your training and ultimate performance on competition day whatever
your competition may be:
1. STAY HYDRATED
Water is vital to the function of every cell in our body. Without water, the body
becomes sluggish and cannot function on point. Can you drink too much water? Yes,
you can. Strive for an average of 20 25 ounces of water during exercise.
2. GET ADEQUATE SLEEP
While we are sleeping, the body is at work repairing and rebuilding our cells.
'HSULYLQJ WKH ERG\ RI UHVW GLVUXSWV WKH RZ UHVXOWLQJ LQ OHVV WKDQ RSWLPXP IXQFWLRQ
especially on competition days. Allow for 7.5 to 9 hours of rest regularly and
especially before competition.
3. BEWARE OF CARB OVERLOAD
Running a marathon? Have a high endurance competition? Pass on the night before
pasta-loading, which actually encourages fat storage, will leave you feeling weighted
down and can interfere with your regular sleep patterns. Instead, eat a sensible meal
with lean protein, healthy fat and complex carbs such as sweet potatoes, barley,
turnips and vegetables like kale and asparagus. MS&F
CHICKEN
ASPARAGUS
TURNIP
BUNDLES
WITH KALE
PESTO
Serves 6
EAT TO WIN

Ingredients
Z :a,: ||:| |a| |a.:
' :a, \||a .|||a a||. a||
Z |aa|:,aaa: aa|:am|: .|aa|
' :a, ,a|m:aa :|:
' |a:,aaa :ma|1 ,a,|||a
||a:| :aaa ,,,|
' |a:,aaa :am|a
la|: a| ' |maa
||a:| ,,,| aa1 :a|| |a |a:|
+ +at aaa|::, :||a|:: :||:|a a|a:|:
Z |aa|:,aaa: a||. a||
Z |aa|:,aaa: ||a||aa:|| :a:aa|a
' |aa|:,aaa :|a:|1 |1 ,,,| 1a|:
I |aa|:,aaa :|a,,1 ||:| a|aaa |a.:
I |aa|:,aaa :|a,,1 ||:| ||m |a.:
IZ m1|am a:,a|aa:, |aa| a1 |||mm1
I |a| |a|a|,, ja||aa1
Directions
Make pesto: a|a1 |a|, \||a .|||a a||. a||, aa|:am|:
.|aa|, ,a|m:aa :|:, :aaa, :am|a aa1 |maa
ja|: |a a |aa1 ,|a:::a| a| a|a1|. 'a:aa w||| ,,,|
aa1 :a||, a: 1:||1. '| a:|1.
|||a| a.a |a 1!' 1|:. ||a: :||:|a a|a:|:
a|wa Z ,|:: a| ,a|:|ma| a| wa\ ,a,|. |: ||
1a| :|1 a| a ma| ,aaa1| |a ,aaa1 aa| :||:|a |a
aaaa| ' |a ' |a:| |||:|. |:|a a ,a:|| a|a:|, a|a:|
aa :|1 a| :||:|a a|a:| w||| Z |aa|:,aaa: a||.
a||. 'a:aa a:| )aa|| w||| ||a||aa:|| :a:aa|a,
|1 ,,,| 1a|:, a|aaa aa1 ||m |a.:. ||a:
1 a:,a|aa: aa1 1 |a + |a|a|, :|||,: |awa|1 aa
:|1 a| :||:|a. |a|1 1 a| :||:|a a.| |a|a|,
aa1 a:,a|aa: aa1 |a|| |a|a a aaa1|. ':a| w||| a
|aa||,|:|.
||a: :||:|a aaa1|: aa a ,a|:|ma| ||a1 aa||a
:|| aa1 aa| |a| 1J 1' m|aa|: a| aa||| :aa|1
|||aa|. '|. w||| Z |aa|:,aaa: |a| |:|a. '|a|
aa |||a.| ,:|a |a aa a|||||| :aa|a|a| |a ||
|||||a|a| |a| a, |a I w|. |: aa a||| :||:|a
1|:|:, |:|, ,a:|a a| a: a .|aa| 1|,.
**|a| a |aw| |a| .|:|aa, :|. :||:|a w|||
|amma1 |ama|a :aa: |a:|a1 a| |a| |:|a.