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Thurs May 25, 2017

OT90 x 6 - build from 65%

3 POS Power Snatch (beastmode = Power Snatch + Hang Squat Snatch + 2x Overhead Squat) 5 rounds

run 200m

10 Strict HSPU

10 DB Snatch (55/35)


Prebiotics vs Probiotics

Coach Courtney, RD

From our previous blog post, you might remember that probiotics are healthy or good bacteria that can displace bad bacteria to influence overall health, metabolism, digestion, production of nutrients, immunity, body composition, and more! What’s the difference between probiotics and prebiotics? Unlike probiotics, prebiotics are not live organisms. Prebiotics are nondigestible fibre compounds that act as “food” for probiotics. Eating prebiotics stimulates probiotic activity by helping bacteria grow and multiply within the gastrointestinal tract. When taken together, probiotics and prebiotics work together in a synergistic way to promote the growth of healthy bacteria. Should I take a prebiotic supplement? Similar to probiotics, you do not need a supplement for optimal health. Prebiotics supplements are expensive and unnecessary as they can also be found naturally in many different foods, including:

  • Artichokes

  • Bananas

  • Asparagus

  • Garlic

  • Leeks

  • Onion

  • Tomatoes

  • Barley

  • Rye

  • Whole grains

  • Chicory root

  • Dandelion root

Bottom line Eating food containing prebiotics and probiotics can improve overall health by influencing the balance of good and bad bacteria in your gastrointestinal tract. Eating a healthy diet ensures you are having a good balance of both prebiotics and probiotics.

Chocolate Banana (Pre- and Probiotic) Overnight Oats

A classic snack containing both a probiotic food (Greek yogurt) and a prebiotic food (bananas). Remember that the probiotics and prebiotics have synergistic effects when eaten in combination. Click here fore more ideas for preparing overnight oats.


  • ⅓ cup (75g) plain Greek yogurt

  • ½ cup (40g) old-fashioned rolled oats

  • ⅔ cup unsweetened milk

  • 1 Tbsp (15g) chia seeds

  • ½ tsp vanilla

  • ½ tsp cacao powder

  • 1/2 scoop (15g) chocolate protein powder*

  • 1 small banana (65g)


  1. Combine all of the ingredients (except the banana) in a jar or bowl, cover, and refrigerate overnight or for at least 4 hours.

  2. Add a chopped banana when you are ready to eat the oats!

  3. Sweeten with a small amount of honey or maple syrup or use the ½ scoop of flavored protein powder as recommended in the recipe. You could consider topping with cacao nibs, peanut or almond butter, unsweetened shredded coconut, or walnuts for additional crunch and healthy fats!

* protein powder is optional to boost protein and add sweetness.

Yields:1 Serving

Nutrition Facts

Calories: 398

Carbohydrates: 51g

Fibre: 13g

Protein: 31g

Fat: 9g

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