Klean Sweet Potato and Kale Soup

Klean Sweet Potato and Kale Soup

Created by Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor* (biography click here)

Here we have a creamy, tasty, plant-based soup providing all 20 amino acids to support muscle building and recovery, and a blast of antioxidants to help support your cells even with intense training. This soup is a great complement to lunch or dinner, and can even act as a snack to fill in hunger gaps. For those of you attempting to maintain or lose weight while sustaining a rigorous training regimen, this soup is for you. It’s filling and provides a nice dose of protein! Give it a try and let us know what you think!
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Meet Mandy Marquardt: Track Cyclist and 2017 Sponsored Klean Team Athlete

Meet Mandy Marquardt: Track Cyclist and 2017 Sponsored Klean Team Athlete

Photo credit: David Bracetty Photography

We’re proud to introduce Mandy Marquardt, one of the newest athletes to join our 2017 sponsored Klean Team! Mandy began cycling at 10 years old, competing in endurance road and track events. At the age of 16, she was diagnosed with type 1 diabetes. By effectively balancing racing and nutrition with diabetes management, Marquardt refuses to let diabetes stop her from fulfilling her dreams.

In 2013, Marquardt made the switch over to track sprinting, and is currently one of the top female sprinters in the United States. With years of balancing education and cycling, Marquardt graduated in 2014 from The Pennsylvania State University. Marquardt is currently the Cycling Coach for The Pennsylvania State University – Lehigh Valley campus. She enjoys sharing her knowledge and mentoring riders, as well as focusing on track cycling full-time for the United States, and a global all-diabetes team of cyclists, triathletes, and runners, spearheaded by the world’s first all-diabetes men’s professional cycling team.

Marquardt is a 11-time U.S. National Champion and Olympic hopeful, and a great asset to the sport. “I enjoy giving back to the sport by mentoring and coaching athletes at the collegiate level, as well as inspiring people affected by diabetes, that you can still pursue your dreams.”

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Klean Slow Cooker Vegetarian Chili

Klean Slow Cooker Vegetarian Chili

Created by Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor* (biography click here)

When have you ever heard of vegetarian chili providing 20 grams of complete protein in one serving? Not to mention the crazy nutrient density profile that this chili will offer your hard-working body. You will receive 10% of the Daily Value for 10 vitamins and 9 minerals. A bowl also provides half of your daily fiber requirements. Keep this in mind when choosing the best time to enjoy a bowl.  Limit the amount of fiber you consume 2 hours before moderate exercise training and increase that time to four hours before heavy training or competition. Also, limit your fiber intake after you exercise so your body can properly rehydrate and restock glycogen stores. On another note, this chili does lack vitamin B12 and vitamin D which is a very common predicament in vegetarian-based foods. The solution: top your warm bowl of chili with fortified soy- or regular cheese or grab a tall cool glass of cow’s or fortified plant milk. You can also add mushrooms to your mix, but be sure to let your mushrooms sunbathe for a day or so to support their vitamin D-producing power.

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Athlete Diary: Ian Crane: Health, Well-Being and New Goals

Athlete Diary: Ian Crane: Health, Well-Being and New Goals

2014 started off as a really good year for me. It was my first season as a professional cyclist, racing for Team Jamis, and I was having success and building my name in the sport. I won some races, regularly updated my whereabouts for the USADA program, and watched my dreams unfold. But my season ended with an accident that almost killed me – altering not only my career path, but also, more importantly, my life. I was forced out of racing my bicycle as a job/passion, and I struggled to evolve as a human who had to do more than just pedal. More than two years have passed, and thankfully, now, success in my career isn’t directly tied to weighing my food and skipping desserts. I no longer get paid to exercise, but it remains an integral part of my being. I’ve struggled to find that balance between professional athlete and … normal guy … but what I’ve learned is that although my job title no longer includes “professional cyclist,” all the core values and traits that were the base of that profession still exist. My accident changed who I am in many ways, but deep down, I still have the same drive.


I’ve gained 30 pounds.

Typically, changes of that … stature aren’t openly shared. They’re kept to themselves – often hushed behind some sort of shame or embarrassment. Not me, though! There’s a time in your life where being 150 pounds was necessary. Now there’s the 180-pound part of life: where you want to be able to be active and healthy, have a beer with your girlfriend, and (call me crazy!) lift a bag of groceries easily.
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Klean Isolate™ High Protein, Muscle-Rebuilding Pudding

Klean Isolate™ High Protein, Muscle-Rebuilding Pudding

Created by Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor* (biography click here)

Dinner is over, but you’re hankering for a sweet treat. The answer is a no brainer: Klean Isolate™ High Protein Pudding in the flavor of your choice. This is the perfect post-dinner, pre-snooze snack to support muscle protein synthesis even when your body is slowing down. The heroes? The combination of whey protein found in Klean Isolate™ and casein found in skim milk. The whey is a fast acting protein that will stimulate muscle protein manufacture while you catch the late night news. The casein, on the other hand, is a slow-acting protein that will sustain muscle building for hours after your head hits the pillow. And don’t hesitate to grab a pudding during the day when your protein intake is not up to par.

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Klean High Protein Chocolate Peanut Butter Cookies

Klean High Protein Chocolate Peanut Butter Cookies

Created by Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor* (biography click here)

When these delectable cookies came out of the oven they barely made it to the photo shoot.  My family was pulling at my arm and had to try them.  I must admit, they are delicious, not to mention, they are gluten free, contain 10 grams of protein per cookie.  These cookies are a keeper and perfect for a midday snack, a quick breakfast with a glass of milk or an after dinner treat.  At each of these times, the protein will help with muscle growth, maintenance and repair, and, along with the healthy fats, will keep your appetite at bay until your next scheduled feeding session.  You can always say “yes” to these quick and easy performance-enhancing cookies without a shred of guilt!!

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Klean Banana Chocolate Chip Bread

Klean Banana Chocolate Chip Bread

Created by Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor* (biography click here)

Not many fruit breads can boast 10 grams of protein per slice in a delicious craving-crushing, easy-to- handle delight. This is clearly another Klean, nutrient dense treat that can be enjoyed anytime, anywhere. Top your slice or muffin with apple butter, cottage cheese, Nutella or a healthy trans fat free buttery spread. As with our other high protein breads and muffins, pair your slice with a tall glass of milk and a piece of fresh fruit for optimal fueling input that will surely enhance your training output. Enjoy!

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NSF Explains: Supplement Safety for Athletes

NSF Explains: Supplement Safety for Athletes

By Brian Jordan, Technical Manager, NSF Certified for Sport® at NSF International

The demands of a rigorous training and travel schedule during a season – which can span up to 10 months of the year – can place both physical and mental strain on an athlete. With the pressure to maintain peak training, performance, health and well-being while logging countless training hours, many athletes turn to supplements to help nourish their bodies. There are many safe and effective supplement options available in the marketplace today, and as an informed, responsible athlete, you should never compromise on product quality or safety.

The NSF Certified for Sport® program was developed to keep athletes in the game through a reliable verification process athletes can trust, and has official recognition from a number of professional sports agencies, including the MLB, MLBPA, NFL, NFLPA, PGA, LPGA and CPSDA. The program provides key preventive measures to:

  • Protect against adulteration of products
  • Verify label claims against product contents
  • Identify athletic-banned substances in the finished product or ingredients

So how do you know which supplements and nutritional products to trust?

Through the NSF Certified for Sport® program, we work with brands and manufacturers to individually test each lot of product to ensure what’s in the bottle matches what’s on the label. As part of our meticulous testing process, we also screen every lot for more than 245 banned substances, based on the WADA list, that could potentially compromise an athlete’s career. This guarantees that when you see our seal, you know that you are consuming safer nutritional supplements and competing with the highest level of integrity and responsibility as an athlete. At any time, you can match your NSF Certified for Sport® supplement’s lot number to what appears on our website, to ensure the exact product you have has been tested and certified through the program.
Quite simply, the best brands go the extra mile to guarantee their consumers stay in the game and compete at the highest level, banned-substance free. In addition to meeting the rigorous standards of the NSF Certified for Sport® program, the top brands also take the following measures:

  • They invest in third-party testing processes to ensure the quality and purity of raw ingredients.
  • They work with medical advisors, PhDs and registered dietitians to make sure the product is formulated based on science and safety.
  • They conduct an annual review of labeling and marketing materials to ensure consistency with current standards.

As a competitive athlete, I know first-hand that the day-to-day training for health and fitness demands significant time, energy and commitment, and is correspondingly rewarding when done with integrity. Make sure that you are properly fueling your body with food first, and when you need dietary supplements, choose nutritional products that come from certified and reliable brands.

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Klean High Protein Pancake Mix and Batter

Klean High Protein Pancake Mix and Batter

Created by Karlyn Grimes, MS RD LDN CSSD
Retained Medical Advisor* (biography click here)

Close your eyes and take a moment to imagine a plate of piping hot, delectable pancakes. Sweet, tender, and oh-so-enticing – the perfect high-carbohydrate meal to give you an energy buzz and keep your glycogen stores at their peak. Although carbs rule in an athlete’s fueling regimen, meals providing only carbs can leave you dragging in the long run. Who said you can’t have your pancakes and eat them too? Try Klean High Protein Pancakes. Not only are they gluten free, but they offer whey protein to keep hunger at bay and your muscles in tip-top shape. Consume two to four pancakes with your favorite topping, a bowl of mixed fruit and a beverage of your choice (low-fat milk is great for added protein) two to three hours prior to or immediately after training or competition. Give them a try today! You won’t be disappointed.

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4:1 Recovery Nutrition for Optimal Endurance Performance

4:1 Recovery Nutrition for Optimal Endurance Performance

Blog by Karlyn Grimes, MS RD LDN CSSD
Ms. Grimes is the founder of Simply Simple Health (SSH), author of “The Everything Anti-Inflammation Diet Book,” and a retained medical advisor for Klean Athlete. (biography click here)

Whether you’re following an intense training schedule or have an event on the horizon, performance is on your mind. You train day after day, whether your body is ready to roll or fatigue is knocking on the door. Let’s face it: Some training days, your get-up-and-go has got up and left. These days can affect your physical, mental and emotional health, and, if they occur frequently, can contribute to overtraining syndrome and put personal bests out of reach. The key to keeping your training fresh, invigorating and effective is to invest in your recovery.

For many athletes, “recovery” refers to rest and nutritional support after training and competition, but real recovery involves key strategies before, during and after exercise, as well as throughout the day. Essentially, athletes need to be in “recovery mode” at all times.

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