|
|
|
Carb
|
Protein |
Fat |
|
Rolled oats |
4 cups (300g) |
175 |
35 |
24 |
|
Flour |
1 cup (100g) |
75 |
- |
1.5 |
|
Raw Sugar |
1/3 cup (50g) |
50 |
- |
- |
|
Cocoa |
1/3 cup (25g) |
6 |
- |
4 |
|
Protein Powder |
5 scoops (120g) |
10 |
90 |
7.5 |
|
Slivered Almonds |
½ cup (60g) |
10 |
15 |
26 |
|
Sunflower Seeds |
½ cup (65g) |
1.5 |
15 |
33 |
|
Choc chips |
½ cup (75g) |
50.5 |
3 |
24 |
|
Dried blueberries |
½ cup (50g) |
42 |
- |
- |
|
Sultanas |
½ cup (50g) |
35 |
1.5 |
- |
|
Eggs |
2 |
- |
13 |
10 |
|
Baking soda |
½ tsp |
- |
- |
- |
|
Vanilla essence |
½ tsp |
- |
- |
- |
|
Butter |
20g |
- |
- |
16 |
|
Milk (Skim) |
100ml |
5 |
3.5 |
- |
|
TOTAL:
|
Makes 12 bars |
460g |
176g |
146g |
|
Per bar |
|
38g |
15g |
12g |
- Melt butter
- Mix in cocoa, sugar & vanilla
- Beat in eggs
- Mix in all the rest of the ingredients
- Put in a lightly greased brownie pan
- Bake 180 degrees for 20 mins
- Cut into 12 bars
At the end of a serious training session, your recovery needs are 1 gram of carbs for every pound of body weight, plus protein in the ratio of 4:1 (carbs:protein), within 2 hours of finishing the session. Half sould be taken within 30 minutes of finishing the session, and the other half within the next hour and a half. This is ideal in getting the most out of your workout, plus making sure your muscles recover as well as possible for your next session.
Therefore for me 60kg = 130 pounds
So 130g carbs within 2 hours, half that is 65g carbs within the first 30 mins after exercise.
plus 16g protein
1 recovery bar and 1 shot gel = 63g carb and 15g protein. Perfect!