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Have you made the ultimate commitment yet? If you haven’t, my friend, the time is now.
I’m talking about leg day.
The almighty leg day seems to scare some people to the point that they only work their upper body and end up looking like top-heavy triangles. They’re afraid of the fact that leg day is the toughest day of the week – when you do it right. But, of course, this is exactly why we should WANT to do leg day!
Leg muscles are the biggest muscles you have, and therefore, the more you work them, the more calories you will burn throughout your workout, and even at rest! And you know, if you like looking lean and reasonably toned (or even ripped!) getting those legs worked is just the thing.
With all the extra work your body has to do on these days, the right fuel is super important for repairing muscle tissue and allowing you to get stronger.
Remember: If you don’t refuel your muscles after heavy training, you will end up losing the muscle that helps combat fat. As a result, overtraining and improper nutrition ultimately lead to fat gain! Terrifying.
That’s why these brownies are just the perfect leg-day treat. Pre-workout, post-workout, later in the evening for recovery, you name it. If you’re like me, you probably want to know why! If so, read on.
Bananas provide the potassium and healthy carbs muscles need, and black beans provide lots of vitamins, antioxidants, and more of those healthy carbs. I’ve designed these brownies to also provide lots of protein – from beans, oats, and a little kick from your favorite protein powder. (Try hemp or a hemp blend if you want vegan, whey if you want quick recovery, or casein if you want a nighttime snack!)
Dark cocoa powder adds a lot more antioxidants to combat the stress of working out, but is also known to have a soothing effect by causing the release of the hormones serotonin and dopamine. I kept the sugar in check by using stevia powder, but if you’re in the market for weight-gain (bodybuilders in training, I’m looking at you!) go ahead and use regular sugar!
Leg Day Brownies
- 2 medium overripe bananas
- 1 can black beans, rinsed and drained
- ¾ c. stevia powder (or sugar)
- 2 heaping T. coconut oil
- ¼ c. honey
- 6 T. oats
- ½ c. (55 g) any chocolate protein powder
- ¼ c. dark cocoa powder
- 1 ½ tsp. baking powder
- Preheat the oven to 350 degrees.
- In a food processor, blend bananas through honey together until well combined. Then add remaining ingredients and blend until very smooth.
- Spray an 8 x 8” pan with cooking spray and scoop the batter into the pan.
- Bake the brownies until soft but not gooey, about 40 minutes.
Makes 8 large brownies
Nutrition per brownie (using stevia and whey isolate powder): 153 calories; 1 g fat; 31 g carbs; 5 g fiber; 8 g protein