Gaining phases for athletes looking to increase strength and mass can make eating a chore (nicer problems to have, eh?). Ideally, you want to avoid increasing the volume of the food you're eating to avoid lethargy and gastric discomfort, so that's where high-calorie foods are actually helpful. One of my favourite ways to up overall daily caloric intake is with energy-dense snacks such as flapjack... but of course, I make my own to ensure there are no added nasties.
This recipe is nut, gluten and sugar free, but includes vegan protein powder to help you hit your macro targets. Why not give this delicious recipe of mine a go? It's quick, easy... and a pretty enjoyable way of getting those macros in!
100g coconut oil
200g golden syrup
250g organic rolled gluten free oats
40g chia seeds
2 scoops (60g) Vegan Chocolate Protein
60g pitted dates, chopped
20g 85% organic dark chocolate (vegan)
Preheat oven to 180C fan.
Place the coconut oil and golden syrup into a pan and slowly warm up on a very low heat until all has melted and combined. Set aside to cool slightly.
In a mixing bowl add the oats, chia seeds and Chocolate Protein powder. Stir thoroughly until well combined (making sure the oats are well coated with the protein).
Pour the oil and syrup mixture over the dry oat mix and stir well until everything is combined. The mix should be firm and sticky. Then stir through the chopped dates.
Line a small square brownie tin (approx 8x8inches) with baking paper. Then pour in the mixture and use the bottom of a glass to press it all down into a firm layer.
Bake in the oven for around 12 minutes, or until starting to brown around the edges but still soft in the middle.
Allow to cool down. Meanwhile melt the dark chocolate and drizzle over the top of the flapjack.
Place in the fridge to fully set, then cut into 9 squares.
These will keep in an airtight container in the fridge for around 5 days. and are a perfect addition to your week's meal prep and handy for enjoying on-the-go.
You can also warm up for a few seconds in the microwave and serve with a little ice-cream, or crumble into granola serve over yoghurt.
For 9 squares
If you like the look of these but are on leaner calories you can divide this into 18 bars, which are still a really decent portion size. Nutritional details for these are 171kcals, 4.8g protein, 19.8g carbs, 7.6g fat, 2.2g fibre.
I used Efectiv Nutrition Vegan Double Chocolate Protein - it's delicious! Order with code FBM40 for 40% off this and other supplements at EfectivNutrition.com