Shorkey's Special Bikini Competition Prep Sauce

Shorkey's Special Bikini Competition Prep Sauce

There is only so much hot sauce and mustard a fitness competitor can consume before our cravings for variety make us do something drastic like buy Walden Farms Calorie-Free Ketchup aka chemical-laden, tomato-flavoured sugar water.

With just five weeks of bikini competition prep remaining until my big pro show debut, I’ve practically gone broke purchasing every $12 gourmet mustard and hot sauce I can find. And since I’m training for a good three or four hours a day now, I’m sore, miserable and ready for some serious change in condiments.

Well, as luck would have it, today I experimented with some of my favourite healthy ingredients and managed to create a really tasty sauce for any veggie or protein.

WARNING: this sauce does contain a lot of raw garlic so don’t expect to be making out with anyone after eating it. Then again, we’re in competition prep mode. Between our obsessive meal planning and constant farting, no one is dating us right now anyway. Besides, garlic supports healthy blood pressure AND the immune system. And so what if my breath stinks? I’m a pro bikini chick. Have you seen my ASS?!

My special competition diet sauce also contains ginger, one of THE best inflammation-fighting foods out there– something every bodybuilder can benefit from.

I also threw some lemon juice and apple cider vinegar into the mix because both aid in digestion and ACV is great for fat burning. And did I mention there is no fat whatsoever in this sauce? And no fake sugars or weird chemicals! Sorry Walden Farms. Don’t worry though, your pancake syrup will forever hold a special place in my prep diet.

Alright, onto the recipe!

Sam Shorkey’s Special Competition Prep Sauce


3/4 tsp. raw garlic, minced
3/4 tsp. fresh ginger, minced
1 tsp. apple cider vinegar
1 Tbsp. lemon juice
2 Tbsp. Dijon mustard
Fresh ground black pepper to taste


Do I really need to provide instructions for this?

Okay fine. I guess we are following a really low-carb, low-fat diet.

Here are some directions for you, fellow depleted meat heads… Combine all ingredients in small bowl. Mix everything together. Let sit for a few minutes to allow flavours to soak in. Serve with veggies and protein of your choice.

**Makes enough sauce for one of your six bland & boring competition prep meals.**

Enjoy (or at least try to…)

– Samantha Shorkey, Jacked on the Beanstalk

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  • Nina: May 05, 2015

    LMAO this is awesome

  • carmi: May 05, 2015

    this will help that tempeh go down! <3

  • Sam ~ it doesn't taste like chicken: June 07, 2015

    Hi Sam! (Great name by the way) I have been training like crazy recently. I can feel my muscles getting stronger, and I have gained weight (which I assume is muscle weight). Now I just want to loose the layer of fat to show off my new toned muscles. Any tips for this? It seems like my body is holding onto it for dear life! Thanks! Sam

  • Sam: May 14, 2015

    Mmmmm sounds good. But what’s in “California Seasoning?” I’ve never seen that up here in Canada, eh? :)

  • CELESTE: May 14, 2015

    I make something very similar, my husband hates it, but I love it. Its better then using some of the condiments out there. I use braggs apple cider vinager, braggs liquid aminos and dijon mustard and california seasoning. I put equal parts of all in a Emulsifier except the seasoning, you don’t need much of that. I put it on everything.

  • Sam: June 10, 2015

    Hi Sam! (Really great name!) Best tips: protein at every meal, minimal fats and carbs scheduled earlier in the day and before/after workouts! And watch the fruit intake. Too much fruit (sugar) that doesn’t get used for energy turns into fat. And too many fats and carbs is precisely why so many vegans are skinny fat! Hope this helps :)

  • Super Easy Bikini Prep Chicken Breast! &#8211; coach amy morrison: January 27, 2017

    […] Special Sauce (I got this from Jacked On the BeanStalk, she’s AWESOME!) […]

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