"snack attack"
TRANSCRIPT
46 WWW.MAXMUSCLE.COM ı APRIL 2014
By Alissa Carpio VITALNUTRITION
Try these delectable treats
between meals to satisfy
your cravings while boosting
performance and recovery.
So how exactly do you
snack for performance? The
same way you plan your meals
for performance: include
nutrient-dense, natural foods
that increase energy levels,
stabilize blood sugar, assist
with recovery and help fuel
your grueling workouts.
Each of the three
macronutrients – protein,
carbohydrates and fat – can
help boost performance and
assist in recovery. Here’s how.
Snack Attack
Photo by JamesPatrick.com
47APRIL 2014 ı WWW.MAXMUSCLE.COM
Healthy Jasmine’s Coconut Chocolate Almond Butter Energy BarsBy Jasmine Jafferali, MPH, ACE-CPT
IngrEdIEnts• 1/3cupofcoconutfour• 1/2tspofbakingsoda• 3/4tspcinnamon• 2/3cupalmondbutter• 3/4cupcoconutsugar(or2/3cupofSugarlessSugarbyNowBrands)
• 2largeeggsatroomtemperature• 2Tbscoconutoil• 1tspvanilla
• 1cupofquinoafakes• 1/2cupofsunfowerseeds(optional)• 3/4cupofdairy-freechocolatechips
InstruCtIonsPreheat oven to 350 degrees. Grease an 8x8 glass dish with coconut oil. In a small bowl, whisk coconut four, baking soda and cinnamon. In a large bowl, mix coconut sugar and almond butter until well combined. Beat in eggs, oil and vanilla. Stir in four mixture and add in quinoa fakes. Stir in chocolate chips. Spread mixture into glass dish. Bake for 20-25 minutes, until lightly brown. For more information or to find the store nearest you, visit us online at
maxmuscle.com
AVAILABLE EXCLUSIVELY AT:
• Comprehensive Greens and
Fruit Blend Formula
• Powerhouse of
Phytonutrients
• Rich in Antioxidants
• Contains Probiotic Cultures
to Support GI Health
• Contains Concentrated Aloe
Vera (inner filet)
• 100% Vegetarian/Vegan
• All Natural – No Artificial
Colors or Flavors
• Non-Dairy and Lactose-Free
• No Fillers, Binders or
Excipients
Protein, of course, is a necessary
staple for strength and endurance. The
amino acids found in protein-rich food
sources help repair and recover muscle
tissue after strenuous workouts. When
muscles recover faster, they are ready
more quickly for the next workout.
Glutamine and the branched-chain
amino acids (BCAAs) – that is, Leucine,
Isoleucine and Valine – are major
players in the process of muscle growth
and repair. Essential amino acids (EAAs)
are those that cannot be manufactured
by the body and must be obtained
through food. EAAs work in conjunction
with BCAAs in muscle protein synthesis.
Quality and availability of protein food
sources are just as important, if not
more, than quantity.
Eggs, fsh, lean meats and high-quality protein powders are excellent choices.
Carbohydrates help fuel long-
duration exercise and assist in
replenishing spent glycogen stores
post-workout. Quickly digesting and
easily accessible, carbohydrates are
the body’s preferred energy source
for many physical activities. Grains
and starches are the powerhouse
carb sources for energy, while fruits
and vegetables provide vitamins and
minerals along with tons of fber.
Jasmine Jafferali, MPH is a lifestyle, ftness and wellness expert and the Creator of the Snack Smart Solutions snack app. When she is not busy chasing her kids she can be found in the kitchen fnding her zen. Follow Jasmine at www.healthyjasmine.com.
48 WWW.MAXMUSCLE.COM ı APRIL 2014
PineappleandCoconut.com Toasted Coconut, Pineapple and Date Bites By Shanna Schad
IngreDIenTs• 24medjooldates,pitted• 1½cupfnelyshreddedunsweetenedcoconut,lightlytoasted
• 12driedpineapplerings(unsweetened),chopped
• ½tspvanillaextract• ½tspHawaiianseasalt• 2Tbscoconutoil,melted• 2-3Tbsfnelyshreddedcoconutfortopping,(non-toasted)
InsTruCTIons Prepare an 8x8 pan with wax paper. Set aside. Combine everything, except the optional shredded coconut, in a food processor and pulse until everything is evenly chopped, approximately 2 minutes.
Spread out into prepared pan and press down to
PineappleandCoconut.com Almond Coconut Cocoa overnight steel Cut oatsBy Shanna Schad
IngreDIenTs• 4MasonJars(pintsize)• 1cupsteelcutoats(OrganicArrowheadMills)• ½tspseasalt• 2cupswater• 4Tbscocoapowder• 4Tbscacaonibs• 4Tbssliveredalmonds• 4Tbsshreddedunsweetenedcoconut• 4-8tsprawhoney• 4Tbscrunchyalmondbutter(Maranatha)• 1cupcoconutmilk(Cannedlightorfullfat)
InsTruCTIons Combine the steel cut oats and salt and divide amongst the jars. Divide the cocoa powder, cacao nibs and slivered almonds between the jars and
stir well. Bring the 2 cups of water to a boil and add half a cup of water to each jar. Stir and let cool. Twist the lid on and refrigerate overnight. The next morning set the jars out to come to room temperature (they can be eaten cold if desired) and add in the coconut, honey and almond butter and stir well. Heat up the coconut milk and add ¼ cup to each jar. Stir again, taste and add more sweetener if desired. Serve immediately.
noTesA serving of steel cut oats is 1/4 of a cup and we normally do 1/3 cup dry for a serving. When cooking steel cut oats, the ratio is 3:1 water to oats. So for 1 cup oats you will use 3 cups water (or milk). If you want a thinner jar of oats use 1/4 to1/3 cup more liquid. You can also heat these up in the microwave if you want them hotter. I fnd leaving it at room temperature and adding the warmed coconut milk heats it up suffciently. Makes 4 servings.
Shanna Schad is a food photographer and blogger at www.pineappleandcoconut.com. She specializes in all-natural fare and creates healthy eats and sweet treats.
Steel cut and old-fashioned oats, sweet potatoes, red potatoes, quinoa and brown rice are ideal grain and starch selections.
Fat is extremely important for
performance, yet often neglected in
favor of its better-loved macronutrients,
protein and carbohydrates. Dietary fats
help spare carbohydrate consumption
during exercise and assist in keeping
blood sugar levels stable. At nine
calories per gram, dietary fats provide
the most energy dense food source.
Both unsaturated and saturated fats help
with hormone production, a necessary
process in recovery and performance.
Dark meats from organic, grass-fed and free-range sources; coconut, eggs, avocados, nuts and nut butters, seeds and natural oils provide an excellent assortment of healthy fats.
When selecting snacks to boost
performance, consider high quality
food sources that are calorie dense.
The recipes included in this article
contain endurance-boosting ingredients
including coconut oil, almond butter,
eggs, sunfower seeds, dates, almonds
and steel cut oats. These recipes are
also very portable and don’t need to
be refrigerated – perfect for on-the-go
snacking. MS&F
make sure it’s all even. Sprinkle the additional shredded coconut on top and press it in lightly. Chill for an hour. Remove from pan and cut into pieces. Keep refrigerated. Makes approximately two dozen bites.