December 2018 Issue #24 December 2018 Issue #24 CHRISTMAS | Page 100

3. Trail Mix
Eating a spicy trail mix before your training is just what your muscles need. For better
endurance, add dried fruit and consume 1-2 hours before exercise.
Ingredients:
1 cup raw unsalted nuts (almonds, sunflower seeds, cashews, walnuts)
1 tbsp olive oil
1/4 tsp each of cinnamon
cayenne pepper
chili powder
sea salt
1 tsp maple syrup
HOW TO PREPARE: Pre-heat the oven to 350 F. Roast the nuts on a lined baking
sheet for 10 minutes. In a medium-sized bowl, combine olive oil, spices and maple
syrup, and add semi-roasted nuts. Return nuts to baking sheet and roast for another 10
minutes.
Calories: 546; Protein: 20 g; Fat: 60 g; Carbs: 23 g; Sugars: 7 g
4. Homemade Protein Bars
Ingredients:
1/2 cup vanilla whey powder
1/4 cup flaked coconut
1/4 cup coconut flour
1/4 cup milk
30 g melted 85% dark chocolate
HOW TO PREPARE: Mix the milk with protein and coconut flour until batter-like mass
is formed, then shape the batter into bars. Melt the chocolate, dip the protein bars in
the chocolate and place the bars in the freezer for 30 minutes.
Calories: 212; Protein: 17 g; Fat: 13 g; Carbs: 9 g; Sugars: 3 g
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