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.