training recovery + no bake recipes

It's my first blog post, whoop whoop!  By popular demand, I give you....drum roll....the recipe for my no bake, (insert cool name) bars! (pictured as pile-o-mash below) These were mixed and compressed into a delicious snack and handed out to everyone I trained the day they were made. Needless to say, they were a hit. Before we get to the good stuff, let me explain the rhyme and reason behind these tasty treats; TRAINING RECOVERY

 

Training recovery is the rest period between strength workout sessions.

IT IS SO IMPORTANT. Why? This is the time your muscles repair and recover. It is an essential period in order achieve optimal exercise performance in your next session and to reduce overuse injuries. 

3 key steps in recovery:
1. 48-hours of REST (in accordance with ACSM guidelines) 
2. DRINK, DRINK, DRINK (water, of course)
3. Protein + carb post-workout (within approx 2 hours)

....and that leads us into, RECIPE TIME!

#1 : No bake (insert cool name) bars---prize for coolest name suggestion. 
-homemade oats, 2 heaping cups
-natural peanut butter (only peanuts), 1 cup
-cinnamon, 2 tablespoons 
-honey, 2 tablespoons
-blueberry flax seed (Trader Joe's), 2 heaping tablespoons
-unsweetened coconut, 1/2 cup

Mix all ingredients together until thick, sticky consistency, spread out with utensil (I used a large spoon) approx 1/4 inches thick throughout on a large plate or pan, freeze 1-2 hours. 

#2 : Imitation Lara bars (dates and banana as base). 
-dates, 8oz package
-bananas, 2 large (ripe)
-chia seed, 1/4 cup
-cashews, 1/4 cup
-cacao nibs, 1/4 cup 

Blend dates, bananas and cashews in blender or food processor. Return ingredients to bowl and add remaining ingredients. Stir until thick, sticky consistency, spread out with utensil (I used a large spoon) approx 1/4 inches thick throughout on a large plate or pan, freeze 2+ hours.

                                                                      

Freeze, cut into small, non-perfect squares, share or keep to yourself. Freeze extras until it's time to break back into the batch. 

ENJOY