46 WWW.MAXMUSCLE.

COM 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. Heres how.

Snack
Attack
Photo by JamesPatrick.com
47 APRIL 2014 WWW.MAXMUSCLE.COM
Healthy Jasmines Coconut
Chocolate Almond Butter
Energy Bars
By Jasmine Jafferali, MPH, ACE-CPT
INGREDIENTS
IJ1 :a, a| :a:aaa| 1aa|
IJZ |:, a| aa||a :a1a
1J+ |:, :|aaamaa
ZJ1 :a, a|maa1 aa|||
1J+ :a, :a:aaa| :aa| (a| ZJ1 :a, a| 'aa||::
'aa| a |aw ||aa1:;
Z |a| : a| |aam |m,|a|a|
Z la: :a:aaa| a||
I |:, .aa|||a
I :a, a| )a|aaa 1a|:
IJZ :a, a| :aa1aw| :1: (a,||aaa|;
1J+ :a, a| 1a|| || :|a:a|a| :||,:
INSTRUCTIONS
Preheat oven to 350 degrees. Grease
an 8x8 glass dish with coconut oil. In a
small bowl, whisk coconut our, 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 our mixture and add in quinoa akes.
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:
* 0emprehensve 6reens anJ
Frut 8IenJ FermuIa
* Fewerheuse ef
Fhytenutrents
* 8ch n AntexJants
* 0entans Frebetc 0uItures
te 5uppert 6I KeaIth
* 0entans 0encentrateJ AIee
Vera {nner fIet)
* 100% Vegetaran/Vegan
* AII KaturaI ~ Ke ArtfcaI
0eIers er FIavers
* Ken-0ary anJ Lactese-Free
* Ke FIIers, 8nJers er
Excpents
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, sh, 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 bodys preferred energy source
for many physical activities. Grains
and starches are the powerhouse
carb sources for energy, while fruits
and vegetables provide vitamins and
PLQHUDOV DORQJ ZLWK WRQV RI EHU
Jasmine Jafferali, MPH is a lifestyle, tness 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 nding her zen. Follow Jasmine at www.healthyjasmine.com.
48 WWW.MAXMUSCLE.COM APRIL 2014
PineappleandCoconut.com
Toasted Coconut, Pineapple
and Date Bites
By Shanna Schad
INGREDIENTS
Z+ m1jaa| 1a|:, ,|||1
I' :a, |a| :||111
aa:w|a1 :a:aaa|, |||||
|aa:|1
IZ 1||1 ,|aa,,| ||a:
(aa:w|a1;, :|a,,1
' |:, .aa|||a \||a:|
' |:, |awa||aa :a :a||
Z la: :a:aaa| a||, m||1
Z1 la: |a| :||111 :a:aaa| |a|
|a,,|a, (aaa|aa:|1;
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 Oats
By Shanna Schad
INGREDIENTS
+ |a:aa la|: (,|a| :|t;
I :a, :|| :a| aa|: (|aa|: |||aw|a1 ||||:;
' |:, :a :a||
Z :a,: wa||
+ la: :a:aa ,aw1|
+ la: :a:aa a|a:
+ la: :||.|1 a|maa1:
+ la: :||111 aa:w|a1 :a:aaa|
+ |:, |aw |aa
+ la: :|aa:| a|maa1 aa||| (|a|aaa||a;
I :a, :a:aaa| m||| (|aaa1 |||| a| |a|| |a|;
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 cup to each jar. Stir
again, taste and add more sweetener if
desired. Serve immediately.
NOTES
A 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 nd leaving it at room
temperature and adding the warmed
coconut milk heats it up sufciently. 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,
HJJV VXQRZHU VHHGV GDWHV DOPRQGV
and steel cut oats. These recipes are
also very portable and dont need to
be refrigerated perfect for on-the-go
snacking. MS&F
make sure its 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.