Healthy Trail Mix Recipe

Posted on by costafitness

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This is super easy and fast to put together! Here’s all you need! You can use as much as desired for any of these but I try to even it out!

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💪Almonds 

💪Walnuts

💪String Cheese

💪Cranberries 

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I like to use one of the containers that my almonds came in to put all my ingredients in then just shake up and take on the go!

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I put the almonds and walnuts in then just used kitchen scissors to cut the string cheese into smaller pieces then threw my cranberries in! BOOM 💥 You’re done already! This can fuel you up through the day and is great to take on the go if you’re in a hurry. 

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🏈Great snack for my football guys in two-a-days. It’s packed with protein, healthy fats for healthier hearts, joints and brain. Then also has calcium with the string cheese for stronger bones. The cranberries are great for blood flow which help with a lot of things but PLEASE watch if you are on any medications like BLOOD THINNERS, STATINS, ETC. please check with the doctor before if you are unsure. Also check for food allergies before eating.

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If you can eat this then I’m sure you will love it! Sweet and salty will really help satisfy your cravings if you want this as a weight loss snack, just use smaller portions. If you want to add some weight, add more ingredients especially the nuts due to the higher caloric count in almonds and walnuts. 

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Enjoy and let me know what you think!

-Alex Costa-

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How To Smoothie

Posted on by costafitness

Into smoothies and protein shakes? So am I! When I started to do my first couple smoothies, I wasn’t exactly sure how to start. I have always been one to do a traditional protein shake consisting of a scoop of protein and milk. So when I tried to wrap my head around putting spinach in that, the thought wasn’t making me jump with joy at first.

My mom and dad got me a ninja blender for smoothies a couple Christmas’ ago and that’s where I started to learn more about it. I tried a bunch of fruit and handful of greens in the first smoothie. I was so excited that I forgot to add any milk or water. Rookie mistake, I know. As I took my 1st sip and spit it all back out, I decided at that moment to learn more about the art of making a smoothie.

I tried a lot of different recipes and tried my own. Be ready for a bunch of failures if you try it yourself. Nothing wrong with it, don’t get discouraged at first. Just takes some time to learn how to properly mix up a solid smoothie.

As you start to get it all down, you can really spice it up with different ingredients.

I was looking through my social media feed today and saw a post from Precision Nutrition and loved it enough to want to share with you today! It was perfect for this article and really adds a visual to help you out!

One of my favorite ones to do is almond milk, chocolate protein powder, spinach, banana and peanut butter.

This post is from @precisionnutrition I love their content for nutrition 🥦

What’s a shake recipe you are thinking of trying out?

Like this content? Follow my gym page @Ironstrengthandconditioning for more health related tips! I post a lot of exercises, breakdowns, fitness/nutrition content as well as mental health content and plenty of helpful stuff for the athletes!

Have an amazing day!

-Alex Costa-

Peanut Butter Protein Ball-RECIPE

Posted on by costafitness

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I have a delicious treat in store for you all today! It is very simple to make and can be done in no time! If you haven’t already, check out yesterdays article over whey protein! Find out what whey is, where it comes from, why we should take it and if there is any side effects. Hit the link for that article ——> Whey Protein 101

Now for todays recipe! All you need is:

  • 1/2 cup of peanut butter
  • 6 Tablespoons of honey
  • 1/2 cup of whey protein (about 2 scoops in a 28.7g scoop)
  • 2 Tablespoons of chocolate chips (optional)
  • 3/4 cup of whole oats
  • 1 Tablespoon of chocolate syrup

 

Directions:

Step 1: Put peanut butter and honey into pot and melt together.
Step 2: Mix whey protein and whole oats in bowl.
Step 3: Put the peanut butter & honey into the bowl of mixed oats and protein.
Step 4: Mix in syrup.
Step 5: Take dough and make golfball size bites and place onto parchment paper.
Step 6: Refrigerate for about 10-15 minutes and enjoy!

 

Macro’s-

All 7 Golfball size protein bites TOTAL:

Carbohydrates – 218 g

Fat – 74 g

Protein- 84 g

Total calories: 1,755 calories

 

I hope you enjoy this protein treat as much as I did! If you enjoyed this post and the content lately then please feel free to leave a comment and share the website with friends and family! I was excited to try something new. I hope everyone is having a great week! Tomorrow, I will be digging a little into recovery with foam rollers. They can be a great tool to help with recovery and mobility!

Online fitness coaching is available, shoot me an email at costafitness1@gmail.com!

-Alex Costa-

 

 

 

Resources:

Bodybuilding.com