Recently I Mrs Munki asked me to help her with an effective option for post training recovery nutrition. She is not a great fan of chugging down a protein shake. So I had to come up with something she could take with her to work in the morning, as most nights she goes straight to training from work. The other issue is Mrs Munki is a bit of a fussy eater, so making something that she would also like to eat was another challenge. I successfully managed to create a Mrs Munki approved snack, which I thought I would share with you. Here is my recipe for a no baking chocolate flavoured post training recovery snack.
What I tried to focus on was something that was healthy and would support recovery after training. This is a list of the ingredients and why I used them:
1. Unflavoured Whey Protein. Protein is necessary for your muscles and skin to repair. So this was an obvious one for me. Whey protein is quickly absorbed by the body so makes a great post training protein. For this I used the Go Nutrition unflavoured whey protein, as that was what I had.
2. Coconut Flour. This is a gluten free flour, which besides being another source of protein and is a good source of healthy fibre along with medium chain triglycerides (MCT). For more details on the benefits of MCT see the article I wrote on the subject here Also we had just bought some Nutiva Coconut Flour from Costco.
3. Coconut Oil. This oil has many benefits. Great source of MCTs as well as the fatty acids and breakdown products in coconut oil can kill harmful pathogens, potentially helping to prevent infections. As well as the physical benefits, studies show that the fatty acids in coconut oil can increase blood levels of ketone bodies, supplying energy for the brain. This is useful in helping your brain recover from the neurological stress of training. Coconut oil is also easily available now in most supermarkets now.
4. Honey. This is a form of fructose, which is fruit sugar. I chose this as a natural way to replace the glycogen that your muscles have burnt during training. Replacing this is an important part of the recovery process.
5. Grass Fed Butter. This infographic explains the benefits of grass fed butter. One of the focus ones is its anti inflammatory properties. It would be hard to imagine finishing a session, without some part of your body not benefitting from a nice anti inflammatory. Sainsbury’s has just started selling silver Kerrygold so this was opportune.
6. Coco Powder. This was a low calorie way to give the snacks a chocolate taste. This was the best way to get Mrs Munki to eat them.
7. Stevia. This is a zero calorie sweetener. The main reason for this is for Mrs Munki’s taste. If you could stand it to be a little less sweet then you could easily leave this out.
8. Almond Milk. This was needed to help bind all the dry ingredients together. While it doesn’t offer as much calcium as cow’s milk, almond milk does offer 30 percent of the recommended daily amount, as well as 25 percent of the recommended amount of vitamin D. Although almond milk only contains 1 gram of protein per serving, it contains plenty of B vitamins such as iron and riboflavin, both important for muscle growth and healing.
70g Unflavoured Whey Protein
120g Coconut Flour
20g Coconut Powder
30g Coconut Oil (Its easier to mix if this is melted when added)
50g Grass Fed Butter (Its easier to mix if this is soft when added)
180ml Almond Milk
2 Tablespoons of Honey
1 Tablespoon of Stevia (Optional)
I then hand roll them into balls and store them in the fridge. I managed to get 12 balls from these ingredients. This is enough for both me and Mrs Munki for over a week of post training snacking.