🏋️ 5 easy, high-protein dinner recipes

Happy Friday, BarBend readers! May your weekend be full of empty squat racks and fully charged earbuds.

Here’s what we’re serving up today:

• How race car driver Josef Newgarden used weights to help him win the Indy 500.

• Five overlooked muscles you need to train more often.

• And finally, we’ve got some easy, high-protein meals for busy nights.

Celebrity Workouts

Power Steering

Josef Newgarden shocked the racing world when he won the Indianapolis 500 last month. But if anyone who followed his exploits knew how much time Newgarden put into his workouts, the shock would’ve never existed.

In preparing his body to handle speeds up to 240 miles per hour and 5,000 pounds of gravitational force, Newgarden utilized a rigorous strength-training routine. He ate for “driving muscle,” kept his body at a certain weight, and built up some serious shoulder strength to help him steer.

Because, believe it or not, world-class drivers need to work out, too.

Training Tips

Don’t Forget These Muscles

Everyone knows the main “food groups” when it comes to the muscles you train at the gym. Your biceps. Your triceps. Your pecs. Your quads. You get the idea. But what about those more overlooked or even neglected muscles? Yes, ladies and gentlemen, as disheartening as it might be, you also have to eat your “Brussels sprouts” in the gym.

But as you grimace at the thought, we can help clean your plate and let you know which muscles you might be looking past.

For one, when was the last time you thought about your neck? Or your hip adductors? It’s niches like this that will help turn your body into more of a finely-tuned and healthy machine.

Nutrition

High-Protein Grub

Let’s see if we have this right.

You probably have a taxing 9-to-5. Maybe you’re getting your kids ready for school before that, running errands all over the place, taking people to practice later, and making dinner after the fact. Somewhere, somehow — because you’re a fitness wizard or witch — you fit a workout in. Good for you!

Ah, but there’s one problem: Because you have no time, you can’t exactly cook that nutritious meal you were hoping could take full advantage of your gym dedication. Bummer.

We can make your life easier. Today we’re diagramming five simple meals that are still packed with protein for those busier evenings in your life. You took the time to go to the gym. Now enjoy your kitchen bounty.

Everything Else

Castro’s CrossFit Return

• Dave Castro is back in a familiar leadership role for CrossFit HQ. Find out how this might impact the 2023 Games.

• The leg extension will help build the quads of your dreams. But first, ya gotta learn how to do ‘em right.

• Need some real relaxation? The Theragun Mini 2 might be exactly what you need. Read our review.