A simple gut friendly, protein snack for after exercise to make and prep for a week of training or competing. These bars can be stored in the freezer for 3 weeks.
Ingredient 1: Strawberries
During exercise, electrolytes are lost via sweat. Strawberries are rich in potassium and magnesium, which are two key minerals that need to be replaced.
Vitamin C is well recognised as a vital antioxidant. Not only is it able to protect the body from processes that cause cell damage, it is important for connective tissue repair, which is broken down during exercise. One serving of strawberries provides more vitamin C than needed in one day, helping to repair the body properly and prevent injury.
Strawberries contain polyphenols and fibre. These both have prebiotic properties meaning our gut loves them! They fuel the good bacteria in our gut, helping both our gut and us to stay healthy and happy. Looking after our gut health is crucial for optimal absorption of the macro and micro nutrients in our food. This allows more efficient and effective recovery from exercise.
Ingredient 2: Greek Yoghurt (I used 0% FAGE Total Natural Greek Yoghurt, which can be found here)
Following exercise, protein is essential to repair and rebuild. Protein is broken down to amino acids, which are the building blocks of the body. All intensive exercise causes break down of the muscle cells and small amounts of muscle damage. Following exercise, the body is in a negative protein balance, it is important to flip into a positive protein balance by consuming 0.3g per kg body mass within the first two hours after exercise and every three hours after that. This helps to ensure you recover well, are ready and not sore for your next training session or competition. Greek yoghurt (not to be confused with Greek Style Yoghurt - different nutritional value) is a great source of protein. FAGE 0% Natural Greek Yoghurt, for example, contains 10.3g protein per 100g.
A lot of Greek Yoghurts contain live and active beneficial bacteria, which help to fuel a healthy gut. Research has shown a strong link between gut health and brain function, emotions, mood and immunity. Moreover, for an athlete, optimal gut health improves energy metabolism and speeds up recovery. I do love the fact that FAGE 0% Natural Greek Yoghurt does not contain any added sugar, which can reduce the benefits of Greek Yoghurt for gut health. I use MyProtein Flavour drops to add a little bit of sweetness without the added sugar.
Ingredient 3: 85% Dark Chocolate
85% dark chocolate is rich in polyphenols and flavanols, which have high antioxidant properties. There have been small studies that have suggested that, because of these antioxidant properties, dark chocolate of 85% or more could be consumed by athletes to help keep markers of muscle damage lower and so reduce the chances of injury. More research is needed on a larger scale.
85% dark chocolate is high in vital micronutrients such as magnesium, iron, copper and manganese.
Method for 6 bars:
Mix together 600g yoghurt, 2 drops of MyProtein Flavour Drops and 500g strawberries.
Melt 150g 85% dark chocolate and then add to the main mixture and mix together.
Add to a tray and freeze for 1-2 hours.
Allow a few minutes to defrost and then enjoy along side a carton of chocolate milk for effective recovery.
Can be stored in the freezer for 3 weeks.
Nutritional Information per bar:
248 calories
10g carbohydrate
12g protein
11g fat
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