Rocky Road Protein Balls

Serves: 10
TRM rating: 10

Ingredients
1 kg dark chocolate buttons
70mL coconut oil
100g protein powder
60g gluten free flour
250g diced apricots
150g sultanas
200g dates, chopped
200g roasted macadamia nuts, chopped
200g mini marshmallows
200g Turkish delight, chopped
300g desiccated coconut
1 tbsp pink food colouring

Method
Bring a saucepan of water to the boil. Reduce to simmer and place chocolate and coconut oil in a dry clean bowl on top. Ensure the water does not touch the bowl.

Simmer until chocolate melts, stirring often. Remove from heat.
Combine protein powder, gluten free flour, apricots, sultanas, dates, macadamias, mini marshmallows and turkish delight. Mix well. Add to chocolate and mix well to combine.
In a separate bowl, combine dessicated coconut and pink food colouring until the coconut turns pink. Spread out over a large plate.
Using a tablespoon of mixture at a time, roll mixture into balls. Roll through pink coconut to coat. Refrigerate until set.

Tim's 7:2:1 Tips for Eating When Training for City 2 Surf

Fuel your body with the right ingredients post workout. The energy you expend in your workouts should only be replenished with a wholesome combination of fibre, protein, good fats and good carbs.
The best time to eat after a workout is 30-60 minutes. This is the most beneficial window of time to replenish muscle glycogen stores, rehydrate, repair muscles for quicker recovery and stop inflammation in its tracks.
Bananas are a perfect post and pre workout food. With 36 grams of carbs, ½ a gram of fat and 600mg of potassium, paired with some Greek yoghurt or blended with a scoop of protein powder makes for a great liquid refuel.
Don't forget to hydrate! Replacing water and electrolyte loss is highly important for optimal recovery.

Registrations are open for those looking to take part in the iconic event at www.city2surf.com.au.

 

Copyright: The Robards Method.