Based on your body weight and the type of training you indulge in, consuming at least 30-40 grams of high quality protein after a workout is a must for optimal muscle recovery. Making protein shakes and smoothies are a great way to augment your body’s protein levels, but just drinking your protein all the time can become extremely mundane and boring. Fortunately there are different ways you can ingest protein powder and the following are a few whey protein powder recipes that you may consider trying as a quick post workout snack to help keep your muscles fuelled until your next proper meal.
High Protein Krispie Treats
This delicious snack or dessert is low on gluten and sugar, but the flavour still manages to stay there. Natural peanut butter substitutes processed marshmallows and by mixing in your protein powder into the peanut butter it greatly increases the amount of protein you get for each piece (don’t forget peanut butter also has a decent amount of protein aswell). You can make these crispy treats in a batch and savour them incrementally over a period of time.
Tiramisu Protein Pancakes
By swapping the white flour with any vanilla, chocolate or coffee flavoured protein powder you can have tiramisu protein pancakes for breakfast or a quick snack. The mascarpone sauce that is used as the topping is made from mascarpone cheese which also adds extra protein and creaminess to this recipe !
Protein Chocolate Cake
This chocolate protein cake is basically a slimmed-down variant of the original because it will contain at least 50% less fat, virtually no carbs and 80% more protein. Simply mix 1 egg, 1 – 2 scoops of chocolate protein powder, 50ml of almond milk, 20 grams of coconut oil and 1 teaspoon of baking powder/cinnamon to make the batter. In addition you do not require an oven to make this cake, all you have to do is microwave your cake batter for 1:30 – 2 minutes.
High Protein Gingerbread Baked Oatmeal
Gingerbread baked oatmeal is loaded with 22 grams of protein a piece by adding just 1 scoop of unflavoured whey within the normal recipe. Dates can also be added to this festive breakfast for extra sweetness, which is quite easy to prepare. The best part is you can reheat the dish whenever you feel like and it will still taste just as good.
Frozen Spinach Protein Yogurt
This frozen yogurt is a rich source of iron due to the added spinach and if you don’t like spinach, the good news is that this dish doesn’t taste anything like spinach because the other ingredients overpower it’s flavour. It takes only 4 things to make; 1-2 scoops of whey protein powder (choose any flavour you want), large handful of spinach, 500ml of any fat free unflavoured yogurt and a sweetener of your choice (you could use sugar, stevia, honey etc). Blend all the ingredients together and put it in the freezer for 2-3 hours.
Coconut Protein Balls
A coconut protein ball is ideal if you would like a more tropical tasting post/pre workout snack. To make 8 medium sized balls simply start by mixing 2 scoops of whey protein (any flavour would work well, but vanilla would compliment the coconut flavour), 50 grams of rolled oats and 1 tablespoon of desiccated coconut into a food processor. Once the mixture is thoroughly combined slowly add around 30-50ml of almond milk until a dough ball is formed, split the dough into 8 pieces and roll into balls then cover them with desiccated coconut.
Muscle Mashed Potatoes
Mashed potatoes are convenient to eat and make, but it doesn’t contain much protein or flavour. To make this side dish perfect for muscle growth add flavourless protein powder only after your mashed potatoes have cooled down. When cooking this dish use either Yukon gold or red-skinned potatoes, coconut oil, almond milk, garlic powder and some Italian herbs for extra flavour and richness.
Let us know how you feel about each of the 7 recipes listed, do you think you’ll try any ? If you have anymore questions about whey protein powder recipes please feel free to leave a comment below about it.