Nut Butter Energy Bars

Today’s recipe makes for the perfect mid morning or mid afternoon snack. It’s higher in fat than carbohydrates, so a great option if you’re having a lower intensity exercise day. There’s bars are all a good source of protein, with is a daily essential whether you’re exercising or not!


– 170g almond or peanut butter

– 45ml honey

– 1/2 tsp almond or vanilla extract

– 100g oats

– 30g whey protein

– 25g raisins


– Place nut butter in a microwaveable bowl, add honey and microwave until runny consistency and mixture can be easily stirred together

– Add extract and stir into mixture

– In separate bowl, combine all dry ingredients together

– Add nut butter mixture to dry mixture and thoroughly mix together

– Take a glass or china baking dish. Grease the bottom and sides with a small amount of coconut oil or butter/margarine

– Add the contents to the dish and press down the mixture as tightly and flat as possible. Consider using a rolling pin if needed

– Place mixture into the fridge for 30 minutes and remove. Slice up into equal squares and remove with a spatula.

– Enjoy with a cup of tea and keep the rest of the bars in the fridge

Total calories: 1826kcal total mixture so cut your bars to desired size and calculate the calories accordingly

Breakfast Muffins to go

Here’s a super simple breakfast option for you that you can knock up the night before or batch cook for a tasty breakfast or even mid morning snack.

There’s a good balance of protein, carbohydrates and healthy snacks in each little bundle of joy. Give them a go and let me know what you think!


  • 1/3 cup of rolled oats
  • 2 x medium eggs
  • 1 x medium egg white
  • 2 x tbsp of raisins
  • 1 x tbsp of chia seeds
  • 1/2 x tbsp of honey
  • 1/4 tsp of baking powder
  • 1/4 x tsp of coconut oil or similar to grease tray


– Preheat oven to 180c

– Blend all the ingredients apart from the raisins

– Add raisins and stir in thoroughly

– Grease a muffin tray with coconut oil and fill mixture around 3/4 full in each compartment

– Place in tray for 15/20 minutes. Check with a knife through the muffin, if it comes out clean you’re good to go!

Total Calories: 475kcal

Carbohydrate: 51g

Protein: 26g

Fat: 16g

How to Maximise your Learning from Reading

Today’s post is a little different from the usual content on my blog. In a world where we’re inundated with content, hopefully this can post can support you to maximise real learning from what you choose to read.

Im going to share a list of strategies that I picked up that can support learning from reading. This can be particularly applicable for research papers. Its quite simple, and will help you with the 3 stages of reading: the preparation; the during; and the completion.

Before you read

  • Flick through the chapter or paper
  • Consider what is it am I supposed to be learning?
  • Reflect on what you may already know about the subject

While you read

  • Divide the content into sections and stop at each section to reflect on what you’ve read and learnt
  • Practice summarising key points in your own words
  • Note any key terms you recall and try to explain them
  • Note any questions you have about the content
  • Relate info to anything you already know about the subject
  • Write down any insights you have
  • Write down questions & insights re the text and relate to other pages/chapters where relevant

After you’ve read

  • Revisit your learning objectives and consider what you know and what further questions you may have
  • Test yourself and try to locate gaps in your understanding
  • Analyse and critique where you can, identifying strengths, grey areas and areas for development
  • Identify what stands out
  • Discuss the content with someone else. Can you brake it down like you were explaining it to a child? Could you summarise in a couple of sentences, such as an elevator pitch?
  • If you have no one around, practice explaining what you’ve learnt out loud

Ok, hope some of this helps, it’s definitely helped me to order my thinking and actually retain information, which is not an easy task in today’s world!

Chocolate & Cinnamon coated Coffee beans

Here’s a tasty little pre workout treat/pick-me-up for you. There’s some great evidence behind caffeine as a performance enhancer and it’s one of the few supplements that the science is pretty much unanimous on.

If you want to find out more on the how and the why behind caffeine as a performance enhancer, read this previous post for more information;

Try these chocolate coated coffee beans between 40 and 20 minutes before you workout. 


Performance enhancing effects are seen from caffeine at a dosage of 3-9mg per kg of body weight. Your average single coffee bean reportedly contains around 6mg of caffeine in it. To support you doing the calculations, 35 coffee beans weigh 4g which equals 210mg of caffeine. 

Let’s take a 70kg fighter. To workout the caffeine dose I’ll take a midway recommend dosage of 6mg per kg of body weight – 6 x 70kg = 420mg needed. I weighed 35 beans with 6 x 35 being 210mg. 35 beans weighed 4g so double that to 70 beans at 8g and you you have roughly 420mg of caffeine.


  • Unground coffee beans
  • Dark chocolate (70% plus)
  • 1 tsp of Ceylon cinnamon


  • Melt dark chocolate in the microwave until it’s liquid
  • Add coffee beans and stir
  • Empty coffee beans onto a non stick surface of plate or tray, (try using small piece of butter, margarine or grease proof paper).
  • Dust over with cinnamon
  • Leave in fridge over night
  • Break up and enjoy


In honesty it’s extremely difficult to predict exactly the caffeine content in a coffee bean. I’ve read it can be potentially half or even double the 6g proposed. Therefore, if you’re really looking at tracking and serious on dosages, in reality the best option is to go with a caffeine supplement, (it just won’t taste so good!).