Star-Spangled BCAA Jello Treats

There’s nothing more satisfying than making delicious treats for your friends and family. Well, except making healthy delicious treats that are also gorgeous enough to flaunt on social media. That’s the hat trick.

Our Star-Spangled BCAA Jello Treats require a bit of prep time, but the result is a gorgeous red, white, and blue masterpiece sweet enough to satisfy any dessert lover. Unflavored BCAA mix lets the light, fruity flavor of the blueberry and strawberry gelatin shine, but you can use flavored BCAAs to knock the sweetness levels out of the ballpark.

Mess Alert: BCAA powder foams a lot when mixed with warm water, so make sure the jello mixture is somewhat cool before you add them.


  • Gelatin, 1 envelope
  • Milk, 2 cups
  • Vanilla extract, ½ tsp
  • BCAAs, 2-4 scoops
  • Blueberry jello, 6 oz.
  • Sugar-free strawberry jello, 3 oz.
  • Artificial sweetener, to taste
  • Strawberries (optional), 10


  1. In a glass bowl, mix blue jello with 1½ cups boiling water until fully dissolved. Add 1½ cups ice water and let it melt completely.
  2. Add 2-4 scoops BCCAs and blend until the entire mixture is dissolved and of a uniform color.
  3. Pour evenly into four cups. Place the cups in the fridge balanced carefully on their sides, and allow to set for 15-30 minutes.
  4. In a new bowl, combine ¼ cup milk and 1 envelope gelatin to create the white portion. Let it stand at room temperature.
  5. In a small saucepan, bring the remaining milk to a simmer over medium-low heat and allow it to bubble for 1 minute, stirring continuously to prevent burning.
  6. Remove from heat, stir in sweetener and vanilla extract, and add to the white gelatin mixture. Stir until smooth and let cool for approximately 10 minutes.
  7. Once the blue layer has set and the white layer has cooled, remove the glasses from the fridge and add the white layer. Place cups back in the fridge at a slight angle or flat for 15-30 minutes.
  8. In a glass bowl, mix red jello with 1½ cups boiling water until fully dissolved. Then add 1½ cups ice water and let it melt completely.
  9. Add 2-4 scoops BCCAs. This is where you can also add the chopped strawberries if you want them.
  10. Once the white layer has set and the red layer has cooled, remove the glasses from the fridge and add the red layer.
  11. Let set for 15-30 minutes in the fridge.

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Nutrition Facts

  • Serving size: 1 treat
  • Recipe yields 4 servings
  • Calories: 229
  • Fat: 1
  • Carbs: 44
  • Protein: 11

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COR Exercise of the Week: Scapular Windmill

Photo Courtesy: Dr. G John Mullen

By Dr. G. John Mullen, DPT, CSCS – President COR – Sports Training and Physical Therapy

Clearly shoulder injuries are the main injury in swimmers due to the volume of revolutions at the shoulder joint for training. If you’ve been following my articles on various websites, you’re well aware I write a lot about the shoulder. These pieces provide numerous tips and tidbits for improvement. Here are a list of some pieces I’ve written on the subject.

For an extremely detailed review of injury prevention and rehabilitation, please checkout the COR Swimmer’s Shoulder System. I know this is a blatant plug for my product, but this dives into depth of the current program with shoulder injuries as well as a path for improvement.

This system has helped thousands of swimmers stay healthy, and more importantly, returned many to the pool pain free.


Keeping the arms as straight as possible, bring one arm forward and keep the other arm behind. The forward arm should have the thumb up; the backward arm should have the thumb down. Lift both arms, thinking about bringing your shoulder blades together.

Do not elevated the shoulders towards the ears, instead pinch the shoulder blades together.

For the body position, the athlete is positioned in this manner to force scapular activation, preventing lumbar (low back) compensation. Try this exercise in the traditional Swiss ball position (legs straight belly on the Swiss Ball), compared to this version and write in the comments if you feel a difference in muscular activation.

A more advanced version includes adding resistance and or pertubations. These two progressions require more strength and control, both vital aspects for swimmer’s shoulder injury prevention.

All commentaries are the opinion of the author and do not necessarily reflect the views of Swimming World Magazine nor its staff. All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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Shortcut To Strength: Day 15 – Squat Strength Focus

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This week’s gym hack is about rest, and you want to make sure you’re taking plenty of it between sets—especially during your primary lift. Remember, the first thing you do when you step into the gym should be your most important lift of the day. That’s why I want you give each and every press your all. Give your body a fighting chance, and make every rep count by taking a 3- to 5-minute break between each set.

Why a minimum of three minutes? It’s all about recovery. When the muscle’s fatigued, it can’t generate enough ATP. The longer you rest, the more ATP you regenerate.

Rest Periods Gym Hack Jim Stoppani’s Shortcut to Strength
Watch the video – 2:39

Looking to recover even faster? Supplementing with creatine can help you regenerate ATP, recover faster between sets, and hit more reps in each successive set. Remember, rest periods should reflect your goals. For this program, you’re going for strength, so longer rest periods will work to your benefit.

Take a seat on the bench, stretch, or sip some water. Catch your breath, and then start again.

Squat Strength Focus: Quads, Hams, Calves

JYM Shortcut to Strength System!

Stack your results with this hand-picked supplement combo. Includes a bonus shirt and shaker bottle!
Go Now!

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Mark Cavendish: ‘It won’t be a failure if I don’t win a Tour de France stage’

Manx sprinter hoping luck will see him take a stage win

With the start of the Tour de France less than 24 hours away, Mark Cavendish says that he is being realistic about his ambitions for the race having barely raced over the last few months following a bout of glandular fever.

The British sprinter was diagnosed with the illness in April, and only returned to action at the Tour de Slovénie in mid-June, three months after his last race.

With this disrupted preparation, Cavendish said that he cannot be bullish and say that he will win multiple stages as he has done in previous years.

“This year I’ll just be happy win a stage,” Cavendish said on the eve of the Grand Départ. “But I don’t think it would be a failure if I don’t win a stage.

“I know it apparently signals the end of my career if I only win three sometime. I’m realistic about what I can do this year.”

Watch: Tour de France preview 2017 – the sprinters

With the exception of 2014 where he crashed out on stage one, the 32-year-old has won a stage in every Tour de France since 2008, and is now just four wins short of matching Eddy Merckx’s record of 34 stage wins.

However the Manxman has insisted that the record will have to wait until at least 2018, and that he might have to rely on luck to pick up a stage win this year.

“I’m still not in ideal condition but the good thing about being a sprinter is sometimes you can win on luck, take the right wheel, get the right route, there’s a chance you can win.

“It’s worth coming here with that chance as a sprinter, because there are a lot of sprint days in this year’s route.”

One of a number of other riders who will be eyeing up the 11 possible sprint stages is this year’s race is Marcel Kittel (Quick-Step Floors), who Cavendish thinks is under increased pressure with the Tour starting in Germany.

“For sure Marcel Kittel is the man to watch in the sprints. He’s got the strongest team and we see that who usually wins has the strongest team there.

“So I think the pressure is on him to deliver, especially with the start here in Germany. And he looks in good form for that.”

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Swimming World Splashback One Year Ago Today: Dressel Joins Adrian Among USA’s Top Sprinters

Photo Courtesy: Rob Schumacher-USA TODAY Sports

After an eventful day four of the 2016 U.S. Olympic Trials, day five displayed the rise of rookies and the return of veterans in the the women’s 200 butterfly, men’s 200 breast and men’s 100 free.

Cammile Adams and Hali Flickinger qualified for Rio in the fly, and Josh Prenot upset Kevin Cordes with a blistering 200 breaststroke. But Caeleb Dressel also emerged that day, marking the beginning of his career as one of the USA’s top sprinters.

Swimming World is digging into the archives this week to recap all these great swims and intense moments from the 2016 U.S. Olympic Team Trials. Splashbacks from day 1day 2day 3 and day 4 are also available.

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(Video Interview) Tim Phillips Breaks Through in 100 Fly

Tim Phillips finished second in the men’s 100 fly Thursday night at the U.S. National Championships in Indianapolis, qualifying for the World Champs team bound for Budapest.

Phillips swam at the 2015 Worlds after Michael Phelps was booted from that team, but this is the first time he had ever qualified for a World Champs on his own merits. Phillips described his emotions when he saw that he had finished second and discussed how the swim affects his outlook on the sport and his future competing.

Watch more video interviews from Nationals here.

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The Cage: How To Prepare For The Toughest Set Of Your Life

The Expo at the Arnold Sports Festival in Columbus, Ohio, each year is, in a single word, madness. It’s a seething mass of pushing bodies, glaring posters, and high-volume noise that can feel overwhelming even to people who’ve been to dozens of similar events. But some parts are crazier than others.

While the majority of the booths are handing out samples, pushing products, and focusing on the dollars and cents, Animal envisioned a different approach when we first visited the Arnold over a decade ago: Bring the barbells, dumbbells, squat racks, a bench press, and a deadlift platform to the expo floor. Throw up a 20-foot chain-link cage around it, and let the best powerlifters and bodybuilders in the world put on a show for fans while they stand just a few feet away.

Over the years, “The Cage” has come to be known as the “Super Bowl of Powerlifting” in many lifters’ eyes. No, it’s not an official competition, and no, what happens aren’t official “recorded” lifts. But that doesn’t mean they don’t count. Being invited to lift for the crowd here is a major honor for any lifter.

Just ask Pete Rubish. This up-and-coming powerlifter has already pulled 920 pounds at a bodyweight of just 245, and totaled 2028 pounds in competition. He’s even pulled 800 pounds an astonishing 18 times in a single workout for an Animal video earlier this year. He knows the pressure of a big stage and a heavy weight, but he also relishes grinding through high-rep sets with weights that would buckle other strong lifters.

In short, he was perfect for The Cage. Here’s how he prepared.

Have a Plan, But Don’t Be Afraid to Change It

“Originally, I planned on doing 660 for 15 reps,” Rubish says, “But I wanted to increase the challenge. Because we decide what we’re doing in these things like 2 months out, and then obviously as The Cage gets closer, plans change. So I decided I wanted to do 735 for 10.”

On Pete’s Instagram leading up to the event, you can see him pulling 695 pounds for 10 reps, then 710 for 10—both beltless. The latter, he says, was a “massive PR,” but he knew it was only the appetizer for the main course in Columbus.

Let the Greats Inspire You

When Pete arrived in Ohio on Friday, an immense surprise was in store. Russian Olympic weightlifting and powerlifting champion Mikhail Koklyaev, one of the greats in the sport, wanted to deadlift with Pete while he was in town.

“I just thought what better time to do it than on Saturday when I’m lifting,” Pete says.

This wasn’t going to be a competition, per se—Koklyaev was coming off a triceps tear, after all—but a chance to push one another to a great performance.

“It’s not often you get to be around a legend like that, and it made me step my game up,” Pete said.

Let Your Training Guide You

With the crowd screaming, the MC booming, and Koklyaev having already pulled a single at 755 pounds, the stage was set for Pete’s battle against 735. At another time in his life he would have prepared by making himself see red, but in this case, the only red was his Animal T-shirt.

“That’s a lot different than in the past, when I would try to get as angry as I could, and get all amped up,” he recalls. “Now, it’s like I try to calm myself. I try to focus. Deep breaths. Close my eyes and just get into a state where there’s nothing around me. I block it all out. It’s just me and that bar in front of me. I know what the goal is, and I set up to do that. And no matter what gets thrown at me, I’m still in that same state.”

In short, he tried to mimic his training in his home gym. Earbuds went in, the crowd went away, and it was just man and iron.

Leave No Doubt If You Could Have Done More

For six reps, the bar went up as smooth as silk. Number seven was a grind, but Pete can grind with the best of them, and he locked it out—even though he was brought to his knees at the end of the rep. But he kept his hands on the bar. This was a crucial moment. Would he stop?

“For the eighth rep, I basically know that this is all I’ve got,” he recalls. “This is going to be it. It’s going to be a matter of if I can get this up or not. And I’m thinking about how tired I am, and how heavy this feels, but I know I have to try it. I want to go to absolute failure. I don’t want to leave anything back. No second guessing as far as if I could have done more reps.”

He pulled. The bar went up…then came down. He was done. But as Koklyaev walked toward Pete and raised his hands in the air, it was clear that this man had left it all out there.

Take Your PR and Come Back Another Day

The goal was 735 pounds for 10 reps; the result was 735 pounds for 7 reps. But a PR is a PR, and Pete wasn’t going to dismiss it.

“I’m not too upset, but I would have liked to do better. That was a pretty cool moment when Mikhail lifted my arm up,” he recalls. “It was a really good day. Just not quite what I would have hoped I could hit. It’s still the most I’ve ever done beltless.”

That’s the beauty and cruelty of The Cage. You get one opportunity to display what you can do, and that moment defines you in the eyes of everyone present—maybe even some of your heroes. Would you play it safe or would you push it until you had absolutely nothing left in the tank? For this powerful strength icon, there was no doubt.

“Live in the moment. Enjoy it,” Pete says. “Try to take it all in and do the best you can when you have the opportunity, because it might not always be there.”

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U.S. Synchro National Team Crowned USOC Team of the Month

Each month the United States Olympic Committee (USOC) announce the “Best of” Individual and Team athletes for the month. This month the U.S. Synchronized Swimming team has been crowned as one of the Teams of the Month for June.

According to the press release, the U.S. synchro national team was elected to Team of the Month after “having only trained together for two months, won Team USA’s first-ever world series team gold medal at the Synchro American Open with wins over Canada and Argentina.”

 The United States Olympic Committee today announced the finalists for the Team USA Awards presented by Dow, Best of June, which recognize the outstanding achievements of Team USA athletes from last month. Fans are invited to vote for their favorite athletes and teams at through midnight Wednesday, July 5.

A total of nine sports – beach volleyball, boxing, equestrian, Para track and field, soccer, synchronized swimming, taekwondo, track and field, and weightlifting – are represented among the 13 finalists across men’s, women’s and team categories.

Each of the finalists automatically qualify for consideration for the 2017 Team USA Awards presented by Dow Best of the Year. Their collective accomplishments tell the inspiring story of U.S. Olympic and Paralympic athletes year-round. A complete list of monthly finalists from the 2016-17 qualification period can be found at The 2017 Best of the Year Awards will be held Nov. 29 in Los Angeles.

In addition to Dow, the presenting sponsor, the Team USA Awards are supported by DICK’S Sporting Goods and USG.


Male Athlete of the Month
Ryan Crouser (Boring, Oregon), Track and Field
Defeated the reigning world champion and Olympic silver medalist to win the men’s shot put at the USATF Outdoor Championships, with a throw of 22.65 meters – the best mark in the world since 2003.

CJ Cummings (Beaufort, South Carolina), Weightlifting
Won his fourth-consecutive world title and defended his IWF junior world crown in the 69 kg. division, extending a winning streak that dates back to June 2016 at the youth world level.

Kent Farrington (Wellington, Florida), Equestrian
Riding atop six different mounts, collected three CSI5* wins and three additional CSI5* top-three finishes at the Spruce Meadows and the Longines Global Champion tour stop.

Isaac Jean-Paul (Grayslake, Illinois), Para Track and Field
Smashed a 14-year-old world record in his national championship debut in the men’s T13 high jump, leaping 2.10 meters to win the national title.

Christian Pulisic (Hershey, Pennsylvania), Soccer
Scored two second-half goals in the span of 10 minutes to lead Team USA to a 2-0 World Cup Qualifying victory over Trinidad and Tobago, while also aiding the U.S. to a 1-1 draw over Mexico.

Female Athlete of the Month
Breanna Clark (Los Angeles, California), Para Track and Field
Claimed the national title and cut more than a second off the women’s T20 400-meter world record in 56.71 seconds to qualify for her first world championship team.

Ginny Fuchs (Kemah, Texas), Boxing
Won her first continental championships title and won all four bouts by unanimous decision, including a win over the 2016 Olympic bronze medalist en route to the gold-medal bout.

Jackie Galloway (Wylie, Texas), Taekwondo
Claimed the women’s +73 kg. silver medal at the World Taekwondo Championships, defeating the reigning Olympic gold medalist from China, 4-3, in the semifinals.

Laura Graves (Geneva, Florida), Equestrian
Won two CDIO5* classes atop Verdades to help the U.S. clinch the team gold medal at the FEI Nations Cup Dressage series event at the CHIO Rotterdam.

Dalilah Muhammad (Bayside, New York), Track and Field
Won the women’s 400-meter hurdles in 52.64 seconds, topping a stacked field that featured six women who finished under 54 seconds at the USATF Outdoor Championships.

Team of the Month
Brooke Sweat (Estero, Florida) and Summer Ross (Carlsbad, California), Beach Volleyball
Won gold at the AVP Seattle Open, posted two runner-up finishes at the AVP New York City Open and FIVB World Tour in Moscow, and placed fifth at the FIVB World Tour stop in The Hague, Netherlands.

U.S. Show Jumping Team, Equestrian
Defeated Canada to win the gold medal at the FEI Nations Cup Jumping series event, qualifying for the FEI Nations Cup Jumping Final.

U.S. Women’s Senior National Team, Synchronized Swimming
Having only trained together for two months, won Team USA’s first-ever world series team gold medal at the Synchro American Open with wins over Canada and Argentina.

Each National Governing Body may nominate one female, one male and one team per sport discipline. An internal nominating committee selects finalists to advance to the voting round. Votes received from NGB representatives and select members of the media account for 50 percent of the final tally, with the other half determined by online fan voting via

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Louisville Gets Verbal Commit From Florida State Champ Alena Kraus

Photo Courtesy: Stephanie Juncker

NEW COMMIT: According to an update on Gainesville, Florida’s Alena Kraus has given her verbal commitment to the University of Louisville.

Kraus was a 2016 US Olympic Trials qualifier in the 200 fly. She’s also a strong freestyler. Her best SCY times are:

  • 50 Fly 25.43
  • 100 Fly 54.37
  • 200 Fly 1:59.37
  • 100 Free 50.08
  • 200 Free 1:47.09
  • 500 Free 4:50.00

At the end of the 2016 Florida High School swimming season Kraus was named to the Gainesville Sun’s All-Area First Team. That honor came on the heels of a junior high school season in which Kraus captured her third consecutive 3A state title in the 200 freestyle. She also won the 100 freestyle. The Gainesville High School team finished runner up by a mere half point.

At the 2017 ACC Championships, Kraus’ best 200 butterfly time would have put her in the C final. Freshman Grace Oglesby (1:55.24) was an A finalist who Kraus will overlap with for two years. Sophie Cattermole (1:58.98) swam in the C final and will still have a year left in Louisville when Kraus arrives in the fall of 2018.

Kraus would also have been a 200 freestyle B finalist this year. ACC and NCAA Champion Mallory Comerford will be a senior in Kraus’ first year. Two C finalist- Casey Franz and Emily Moser will also still be on the roster by Kraus’ arrival, giving her a number of potential training partners.

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Steve Cummings: I need to go through the Tour de France route and find the stages I can win

Double British champion hopeful of reaching top form by end of race

Unsure of his form heading into the British National Championships last week, now double national champion Steve Cummings (Dimension Data) admits that he is now marking out Tour de France stages which he could target.

Prior to the winning the British time trial and road race titles, Cummings had not raced for 10 weeks after fracturing his sternum, scapula, and collarbone in a crash in the Tour of the Basque Country, and was understandably unsure of his form.

“I had two phases in my training and [at the Nationals] I’d just completed phase one and started phase two, and normally to get the full confidence I needed to have finished that phase,” Cummings said at a pre-Tour press conference.

“I didn’t really have time so I knew I was coming into form but I also knew that I was missing that last little few per cent you need in a race.”

>>> New British champion Steve Cummings asks Twitter whether he should go for white shorts

Despite apparently not being in top form at the National Championships, Cummings became the first rider to win the time trial and road race in the same year since David Millar in 2007.

He is now turning his attention to winning a stage of the Tour de France for the third year in succession, something which he didn’t do in the build-up to the race as he had done in previous years.

Watch: Tour de France 2017 preview – stages one to nine

“I had a brief look at the route [while injured] but I wasn’t getting carried away because it was so much in the balance if I was coming to the Tour or not,” the 36-year-old explained.

“Now I’m here I still haven’t had a chance to do it yet but I need to go through the roadbook and see which is a good stage for me

“You may think that’s not organised but you have to understand when you start the race where you are. I think I know where I am now so I can go through the book and put some crosses on good stages.”

>>> Steve Cummings: British road race ‘was the worst race I have ever done in my life’

However given his long recovery from injury, Cummings is still eager to reduce the pressure in himself, saying that he would not be disappointed if he came away from the Tour without a stage win, so long as he gave his best.

“I’d love to win a stage,” he continued, “but you have to put in context where I’ve come from. My expectations are simple just to do my best, that’s it.

“Three weeks is a long time so if you do the right things and really concentrate through the race I hope I can build my condition better than what I started with and be on the same level I have been for the last few years.”

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