I will never be Crossfit Games caliber. It’s just the cold, hard truth. BUT that does NOT mean I’m still not an overly combetitive individual trying every day to get better. I want to be stronger, I want to be faster, and of course I want to look better (I’m a very superficial person).
In an attempt to take my training a little more seriously I’m honing in on diet (and recovery!) like I never have before–I’ll be continuing to play with principles of the 21DSD and perhaps a summertime Whole30 is on the agenda as well. I’m enough of a purist that I’m avoiding the protein powders and supplements (I only take Vitamin D and liquid fish oil) and trying to worry less about partitioning nutrients at certain times of day than about the overall quality of my diet. That being said, a search for the perfect post-workout shot of protein and carbs is a high priority at the moment, especially since it’s a tough nut to crack when you’re looking for whole food items that will keep for a few hours in the car or at the office. A popular option for a lot of folks in my shoes are nut and nut butter-based snacks, but I’m also wary of consuming too many nuts and nut products because of the high omega-6 content. Besides, relatively speaking, the protein content of nuts isn’t that high and they have a little too much fat for a PWO fuel. Everybody is different, but if I get too much fat PWO I feel like I’m going to puke, especially after a tough metcon. These last few weeks I’ve been doing a hard-boiled eggs and coconut water, which I think is working pretty well but got old after like, a day and a half.
So, this weekend, I started playing around with some good PWO fuel options that I could bake into something portable. These aren’t anything fancy but they give you a nice hit of protein and starchy carbs (with cinnamon to help with insulin sensitivity!) and can be tossed in a ziploc baggie or tupperware for easy access.
I almost never do macronutrient breakdowns, but in the interest of fitness and the meticulous science that is the PWO fuel debate, I went all the way over to FatSecret and did the legwork for you:
Per bar (based on recipe yielding 12 bars): 101 Calories, 4 g Fat, 22.3 g Carbohydrate, and 6.1 g Protein
(makes 12 bars)
2 Large Yams, shredded
6 Eggs, beaten
2 T Coconut Flour
2 t Cinnamon
1 t Vanilla
1 t Salt
In a large bowl, combine the yams with the eggs, coconut flour, cinnamon, salt, and vanilla. Press the mixture down into a greased 4.8 QT (15x10x2) baking dish.
Bake at 350 degrees for 25-30 minutes, or until the top is browned and there are no liquid bubbles. Cool completely before cutting into bars.