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My secret weapon
I don't know about the rest of you, but working full time I found it pretty difficult to fit in enough times for eating during the day. Of course if you don't feed the fire it isn't goin to burn (so to speak) and muscle growth isn't going to occur without enough energy and the raw materials for protein synthesis.
I don't have facilities for making protein shakes etc at work and I tried making stuff before work but drinking a protein shake thats been in the fridge for 4hrs aint nice (TRUST ME!)
Therefore I decided I needed something solid to take for snacking that was high energy and high protein but not as expensive as those protein bars in the shops. Here is what I made to be used and abused as necessary. The nice thing about this receipe is that you can play around with it for your own tastes. One thing for sure though, after one of these bars my energy levels have never kept so high in the afternoon and my muscle growth has responded accordingly.
This is kind of a flapjack receipe with extra gusto.
I never use measurements so the ones given are only approximate:
Content:
Nuts (various)
Honey
Mixed dry fruit
Wheatgerm
Porridge oats
Puffed rice (like in the cereal)
Almond extract
Condensed skimmed milk
Sunflower margerine
Take about 1 cup nuts (any you fancy...I've used Walnut, Pecan, Cashew, Pistacchio, Almond, Coconut) and place into dry pan and heat to bring out the nutty flavours.
Once stating to brown add one tablespoon of sunflower margerine and mix (produces a peanut buttery kind of smell). Alternatively you could add an oil of some other type.
Fry nuts for a minute, then add Honey (to suit taste), guess I add about 1 cup worth. Heat until bubbling then add the dry fruit (about 1 cup again) and mix.
Once heated through add a dash of almond extract to taste (can be omitted if not wanted. Mix
Now add about 1 1/2 cups of wheatgerm, mix and keep heating over a medium heat.
Add about 4 cups porridge oats and mix well until you get a crumbly but sticky mixture. Again keep on the heat as it keeps the honey fluid. Add more honey if needed to get right consistancy.
Add 2 cups puffed rice for added lightness but extra carbs (low in fat) and mix together.
Now add about 1/2 cup condensed skimmed milk and mix.
Mixture should now be quite stiff and sticky. Add a dash of milk and mix just to add a touch of moisture and prevent your flapjacks being like bricks.
Now remove from the heat and press into a baking tray to about 1 inch thickness. Use some aluminium foil or grease paper to help with removal later. Press the mix into the tray well so that it binds well. When done, cut into portions before baking (makes life much easier)
Place in a hot oven (200F) for about 15 - 20 mins or until the top starts to brown. Remove and allow to cool before breaking up into portions.
All in all these flapjacks have helped me get enough calories (dread to think quite how much) whilst also maintaining provision of proteins for muscle growth. Naturally I also eat proper meals but with a glass of water mid morning and mid afternnon, these have been a life saver. Hope someone finds this of use and would love to hear of other peoples secrets to dealing with nutrition and a full time job.
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Thread: My secret weapon
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