Post-Ride Puerto Rican Protein Recipe: Bistek

Bistek Encebollao

(Cook Time: 20 minutes)

Ever wonder why it's recommended to eat protein after workouts?  Well, research has consistently proven the 20-20 rule: 20 grams of protein consumed within 20 minutes after completing a workout maximizes muscle rebuild and repair.  Basically, while we're working out, we are creating tiny rips in muscle tissue, when it "heals" is how we build muscle - they tiny rips repair stronger and thicker. 

But cooking after a ride is such a drag!! 

Puerto Ricans got it right with this simple, fast recipe for a delicious and protein-packed meal.  Prepare the meat before your ride, and just heat it up when you get home! 

Bistek Encebollao Recipe

2 pounds beef steak, thinly sliced
½ cup olive oil
2 tablespoons minced garlic 
2 large white onions, sliced in rings 
¼ cup distilled white vinegar 
1½ cups water
1 tsp. salt 

1. Mix all ingredients in a gallon-size plastic bag and set in the fridge to marinate for 4-24 hours. 

2. Pour contents of bag into large skillet and bring to a boil. Lower heat and cover for 15 minutes (depending on thickness of meat cut).

3. OPTIONAL: You may want to removed some onions and cook them in a separate skillet if you prefer a more crispy, browned onion flavor. 

Serve with sliced avocado, rice, kidney beans and tostones (if you really wanna get your Boricua on!)