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STILL IN MOTION
Because slowing down isn’t in the plan.
THURSDAY DEEP DIVE: THE STRENGTH MOVE
Sunday introduced the Farmer Walk to Overhead Carry Superset. Today we focus on the post-exercise nutrition window that follows this and any similar high-demand session.
Home mixers weren’t built for bread. We fixed that.
Ever tried to make dough in your regular mixer?
The results aren’t pretty: Clumpy texture. Stodgy bread. Overheated motors.
So, we took the same dough-making technology that professional bakers have used for decades and packed it into a countertop machine.
Introducing Ooni Halo Core.
Its secret? Spiral mixing.
In a regular mixer, a single hook chases your dough around the bowl — like someone trying to knead with one hand tied behind their back.
But in a spiral mixer, three synchronised attachments fold and stretch dough as one, replicating the precise and powerful dual-kneading action of a skilled baker’s hands.
The result: Stronger dough, softer loaves and a higher rise.
PROTOCOL 1: OMNIVORE POST-EXERCISE
Target: 35 to 40 grams of protein within 45 minutes of session completion.
Whey protein shake (25g) + 2 large hard-boiled eggs (12g) = 37g. Fastest absorption, highest leucine.
Greek yogurt (17g) + 3 oz canned tuna (21g) = 38g. Convenient, no cooking required.
Chocolate milk (8g per 8 oz) + 4 oz pre-cooked chicken breast (30g) = 38g. Carbohydrate-protein combination that also replenishes muscle glycogen.
PROTOCOL 2: PLANT-BASED POST-EXERCISE
Target: 40 to 45 grams within 45 minutes (higher because of lower average leucine per gram).
Pea protein shake (25g, higher leucine than most plant proteins) + 1 cup edamame (18g) = 43g
Soy protein shake (25g, complete amino acids) + 1 cup firm tofu (20g) = 45g
Tempeh (31g per 6 oz) + nutritional yeast (8g per 2 tbsp) + 2g leucine supplement = 41g equivalent signal
Afternoon energy. Minus the afternoon coffee.
Pique’s new X·E Fountain energy drink delivers clean, caffeine-free energy without the jitters, crash, or dehydration. Vitamin B Complex, magnesium, and electrolytes help support steady focus, while crisp cucumber-celery-lime makes every sip ridiculously refreshing.
PROTOCOL 3: PRE-SLEEP CASEIN
Target: 40 grams of casein-rich protein 30 to 60 minutes before bed on training days.
1.5 cups full-fat cottage cheese = 37g protein, primarily casein. Most accessible and cost-effective.
Casein protein shake (40g scoop) + water. Fastest preparation.
2 cups plain Greek yogurt (approximately 80 percent casein) = 34g. Add a tablespoon of nut butter for satiety.
The pre-sleep dose is additive to daily protein targets, not a substitute for daytime meals. Consistent pre-sleep casein over weeks is associated with improved morning muscle fullness and reduced overnight muscle breakdown.
COMING UP
Saturday closes out the issue with the protein supplement landscape: honest assessments of whey, casein, plant-based, and collagen for adults over 60.
Still moving forward,
— The SIM60 Team
simsixty.com · Because slowing down isn't in the plan.
Educational content only. Not medical advice. SIM60 is not a medical provider and does not diagnose or treat any condition. Consult your physician or a licensed physical therapist regarding your specific symptoms before beginning any exercise described here.
SIM60 receives no commissions or affiliate compensation for any equipment referenced. All mentions are for illustration purposes only.
