Looking for a good way to get your protein in after the gym or need some carbs to push you through before? These Energy Bars are lactose-free, gluten-free and come packed with 37 grams of carbs, 16 grams of fat and 9.6 grams of protein.
Make them on a Sunday before a big week to stay fully energized without getting a big sugar high and crash like a typical protein bar. Plus, no artificial sweeteners!
Recipe for Energy Bars
1 cup peanut/almond butter 1/2 cup coconut flakes
1 cup honey 1 cup flaxseed
2 cups instant rolled oats 1 cup blueberries
1/3 cup chocolate protein
Directions: Heat peanut or almond butter and honey in saucepan over medium heat. Mix in the remaining ingredients and freeze for one hour. Enjoy!
Full nutritional facts:
16 g fat
9.6 g protein
37 g carbs
5 g fiber
23 g sugar
With the new six-week Commit To Be Fit program starting up again this week, I wanted to take this opportunity to discuss macros, calorie counting and how to diet without starving yourself or giving up three days in.
Let me preface this post by saying this: I love carbs. Pasta, pizza, fruit, potatoes, rice, fibrous veggies, muffins and baked goods of all creeds– they’ve been my undoing during every attempted paleo or low-carb diet plan. It wasn’t until I recently heard of the concept of macros- of fitting in a certain percentage of nutrients into your diet that I realized I could have my cake, and eat it too.
When we hear about protein after a workout, the thought of bulky men carrying around their tumblers full of powdered mix and water probably comes to mind. Or large containers wrapped with cellophane stamped with “SUPER MASS GAINER” that promise high calories and proven results.
For years, I would hit the gym thinking that protein was only for men trying to bulk up. The powders seemed unnecessary and confusing, so I kept my distance. It wasn’t until I started working at a gym and juice bar, mixing smoothies for lithe woman after spinning class, that I realized I had been doing my post-workout tradition all wrong.
Protein, it turns out, is crucial to rebuilding and regenerating muscles. To reap all of the benefits of a great workout, getting in a smoothie, some lean meats or other sources of protein within 20 minutes can speed up the process of your muscle toning and tightening. In fact, according to Shape Magazine, adding protein to your diet will burn the most calories after you eat it — it keeps your metabolism high during the day, burning off even more calories than those you sweat out on the treadmill.