Oaty Protein Bar - recipe outline

(20g protein per bar).

 

Ingredients:

            •          Rolled Oats: Forms the base of the bar, providing complex carbohydrates for sustained energy.

            •          Protein Powder: Whey, soy, or pea protein powder to boost the protein content.

            •          Nuts: Almonds, walnuts, or pecans for crunch, healthy fats, and additional protein.

            •          Seeds: Chia seeds, flaxseeds, and pumpkin seeds for extra protein, omega-3 fatty acids, and fibre.

            •          Raisins: For natural sweetness and a chewy texture. You can also use other dried fruits like apricots or cranberries.

            •          Nut Butter: Peanut or almond butter to bind the ingredients together and add more protein and healthy fats.

            •          Honey or Maple Syrup: Natural sweeteners to enhance the taste and help bind the ingredients.

            •          Vanilla Extract: For flavour.

            •          Pinch of Salt: To enhance the overall flavour.

            •          Optional Add-ins: Dark chocolate chips, coconut flakes, or a sprinkle of cinnamon for additional flavour.

 

Method:

            1.         Mix Dry Ingredients: In a large bowl, combine the rolled oats, protein powder, chopped nuts, seeds, and raisins.

            2.         Combine Wet Ingredients: In a separate bowl, mix the nut butter, honey or maple syrup, vanilla extract, and a pinch of salt. You can gently warm this mixture to make it easier to mix.

            3.         Combine Wet and Dry: Pour the wet mixture into the dry ingredients and mix thoroughly until everything is well coated.

            4.         Press into a Pan: Line a baking tray with parchment paper and press the mixture firmly into the tray. The thickness can be adjusted based on preference.

            5.         Chill and Set: Refrigerate for a few hours or until the mixture is firm.

            6.         Cut into Bars: Once set, cut into bars or squares and store in an airtight container.

Journal 2021-11-11

My engine is fuelled by plants, which means the system is cleaned, rather than clogged up with rotting flesh.

There is an irony when people dictate the morality of others, while actively supporting the meat trade. The single biggest thing that most people can do to make a positive change in the world is to stop eating animals, so as to help end the mechanised suffering we perpetrate on other creatures and the planet.

Journal 2021-10-10

Sunday is my favourite day of the week, but I wouldn’t want every day to be Sunday.

Saturday is when I can work a full day on what interests me most. I plan no work on a Sunday, but ironically this can be my most productive day because it’s usually when the best thoughts and feelings occur.

Random Thoughts:

Less than one workout per week generally sees a deterioration in fitness or strength. Once a week is the minimum to maintain athleticism in the short-term; twice has marginal improvements; three to four times sees consistent gains; more than four has diminishing benefits.

Process of Improvement

In track athletics, runners do not improve by running all the time; in fact if they overtrain, the body does not have time to adapt to the training load and performances start to plateau, then deteriorate. Cross-training in related disciplines is a way to keep the training fresh, to exercise available cardio systems while mainly resting the tired muscles – introducing vivifying new stimuli to which the body can positively respond.

Journal 2021-02-13

I haven’t been able to do much aerobic exercise this week because of the snow and the Covid-shut gyms. One thing I have noticed is that I can suddenly lift much more because of the inactivity. It just goes to show why ultra-strong athletes have to sacrifice aerobic fitness in order to optimise their strength training.

Journal 2020-11-01

I walk and run about 50 miles per week, usually while listening to podcasts.

Journal 2020-07-01

I couldn’t do as many lifting reps with less food - there may be a psychological factor involved, as this was what I had expected. Strength athletes tend to eat at regular short intervals, and deliberately overeat during the course of a day, to make sure that they have the optimum amount of calories and nutrients to build muscle - they later undertake a cutting phase to lose the fat.

Runners need to be sparrow-like, as light as possible to optimise the power-to-weight ratio. Carrying excess muscle around is not optimal.

I want to be both agile and strong, rather than ideally adapted for one function.

Journal 2020-06-29

I am now fasting for 18 hours a day, eating a balanced meal at each end of a six hour window - called “intermittent fasting”.