rmkicks
05-21-2014, 12:09 AM
Working hard at the gym doesn't mean you have to deprive yourself of things like muffins, crepes, or even frosting! Make these high-protein recipes work hard for your muscles.
by Barbara Bollotte (http://www.bodybuilding.com/fun/other.htm) May 20, 2014
What is your most important meal of the day? Trick question! The correct answer is pretty much any time you get to eat.
Of utmost importance, however, are the meals during which you can indulge in some protein-rich treats that rock your taste buds and your fatigued muscles like a well-intentioned hurricane. When good, wholesome ingredients join in holy matrimony with quality protein, you can rest assured that you get the most from your hard work in the gym.
Hang onto your pastry chef hat! These protein recipes are about to rock your world. Start baking some goods and making some gains!
1
Vanilla Caramel Protein Crepe
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-1.jpg
Move aside, pancakes! Your thinner and more hip cousin has just arrived. This recipe will get you excited to whip up an easy-breezy, protein-smothered crepe and then proceed to dress it with copious amounts of any toppings you wish—bananas, peanut butter, Nutella, strawberries, or even savory items like ham.
Holy crepe, Batman!
Ingredients
2 Egg Whites (http://javascript<strong></strong>:nutrientpop('1124'))
1 cup Almond Milk
2/3 cup ground Oats (http://javascript<strong></strong>:nutrientpop('20038'))
1 pinch Salt (http://javascript<strong></strong>:nutrientpop('2047'))
1 1/2 tsp Coconut Oil (http://javascript<strong></strong>:nutrientpop('4047'))
2 scoops BPI Vanilla Caramel Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
Directions
In a blender, combine egg whites, almond milk, oats, protein powder, salt and coconut oil. Process until smooth, cover, and refrigerate for 1 hour .
Heat skillet over medium heat and spray with Pam. Pour 1/4 cup of crepe batter into skillet, tilting to completely coat the surface. Cook for 2-5 minutes, turning once, until golden. Repeat with remaining batter.
Top the crepe with 1 tablespoon of Nutella and 1/2 sliced banana, and roll.
Nutrition Facts
Serving Size: 1
Amount per serving
Calories 510
Total Fat16g
Total Carbs26g
Protein50g
2
"Squat Fuel" Protein Mini-Bites
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-2.jpg
Quite frankly, these round, bite-sized chompers filled with chocolate and almond butter will grant you the powers to hit incredible PRs on your squat day. 'Nuff said.
Ingredients
1 cup rolled Oats (http://javascript<strong></strong>:nutrientpop('20038'))
1/2 cup Dark Chocolate Chips
1/2 cup Almond Butter (http://javascript<strong></strong>:nutrientpop('12195'))
1/3 cup Honey (http://javascript<strong></strong>:nutrientpop('19296'))
1/2 cup Coconut and Dark Chocolate Chia Flax Blend
1 tsp Vanilla (http://javascript<strong></strong>:nutrientpop('2050'))
3 scoops BPI Chocolate Cookie Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
Directions
Combine all ingredients in a large bowl until fully incorporated.
Using a melon-baller, scoop balls from mix and drop onto baking sheet.
Place sheet in refrigerator for 2-3 hours.
Nutrition Facts
Serving Size: 15
Amount per serving
Calories 220
Total Fat13g
Total Carbs25g
Protein12g
3
Popeye's Protein Shake
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-3.jpg
No one cannot deny the swoll-ness of Popeye, the 1920s naval icon! Soak up some serious nutrition and energy from this shake; it combines spinach, good saturated fats, a trio of delicious fruits, sweet honey, and a huge hit of protein. Even the ol' sailor man himself will grow spinach-green with envy!
Ingredients
2 cups Raw Baby Spinach (http://javascript<strong></strong>:nutrientpop('11457'))
1 cup Coconut Milk (http://javascript<strong></strong>:nutrientpop('12117'))
1/2 cup frozen Pineapple (http://javascript<strong></strong>:nutrientpop('9266'))
1/2 cup frozen Blueberries (http://javascript<strong></strong>:nutrientpop('9050'))
1/4 cup frozen Banana (http://javascript<strong></strong>:nutrientpop('9040'))
2 scoops BPI Vanilla Caramel Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
2 tbsp Raw Honey (http://javascript<strong></strong>:nutrientpop('19296'))
Directions
Add spinach, coconut milk, and BPI whey to blender. Mix until smooth, then slowly add in frozen fruit and honey.
Serve cold and enjoy!
Nutrition Facts
Serving Size: 1
Amount per serving
Calories 622
Total Fat9g
Total Carbs86g
Protein55g
4
"Getting Siggy With It" Frosting
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-4.jpg
This frosting is infused with so much protein and flavor that one taste will make you get down and jiggy with it. Use this frosting to top cupcakes, muffins, and fruit, or you can just eat it straight up. No judgment here.
Ingredients
8 oz Siggi's Vanilla Icelandic Yogurt (14 grams protein per 5.3 oz)
3 tbsp Peanut Butter (http://javascript<strong></strong>:nutrientpop('16398'))
2 tbsp Low fat Cream Cheese (http://javascript<strong></strong>:nutrientpop('1017'))
2 tsp Vanilla (http://javascript<strong></strong>:nutrientpop('2050'))
2 tbsp Maple Cinnamon Agave
3 scoops BPI Vanilla Caramel Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
Directions
Add Siggi's yogurt and peanut butter to medium-sized bowl.
If you have a mixer, mix on medium speed for 1 minute. Otherwise, rev up your forearm muscle for some serious mixing.
Add in cream cheese and agave syrup and mix for 2 minutes. Add in vanilla and BPI whey and beat until smooth.
Nutrition Facts
Serving Size: 6
Amount per serving
Calories 159
Total Fat6g
Total Carbs9g
Protein17g
5
BPI "Muscle-Maker" Muffins
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-5.jpg
As they say (and by they, I actually mean me), "Make muffins, make muscles." This is yet another recipe that uses both vanilla protein powder and Siggi's yogurt, but I assure you the result will be nothing short of euphoric, not to mention anabolic. Let the protein pile on by adding the "Getting Siggy With It" frosting!
Ingredients
1/2 cup Coconut Oil (http://javascript<strong></strong>:nutrientpop('4047'))
4 Egg Whites (http://javascript<strong></strong>:nutrientpop('1124'))
1 cup Low Fat Buttermilk (http://javascript<strong></strong>:nutrientpop('1088'))
5.3 oz Siggi's Coconut Icelandic Yogurt
1 cup Almond Flour
2 scoops BPI Cookies and Cream Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
2/3 cup Unsweetened Cocoa Powder (http://javascript<strong></strong>:nutrientpop('19165'))
1/2 cup Brown Sugar in the Raw
2 tsp Vanilla Extract (http://javascript<strong></strong>:nutrientpop('2050'))
1 tsp Baking Powder (http://javascript<strong></strong>:nutrientpop('18371'))
1 tsp Baking Soda (http://javascript<strong></strong>:nutrientpop('18372'))
1/2 tsp Salt (http://javascript<strong></strong>:nutrientpop('2047'))
1 cup Carob Chips (http://javascript<strong></strong>:nutrientpop('19071'))
Directions
Preheat oven to 375 degrees and place liners in muffin tin.
In large bowl, combine all dry ingredients (flour, whey, cocoa powder, brown sugar, baking powder, baking soda, salt).
In another bowl, whisk melted coconut oil, buttermilk, vanilla.
With a spatula, slowly fold wet ingredients into the dry ingredients. Once the ingredients are incorporated, fold in the carob chips.
Fill the muffin liners about 2/3 of the way and bake for 20 minutes. A toothpick should come out clean when inserted into the center of the muffin.
Transfer to a rack and let cool.
Nutrition Facts
Serving Size: 12
Amount per serving
Calories 284
Total Fat17g
Total Carbs27g
Protein8g
by Barbara Bollotte (http://www.bodybuilding.com/fun/other.htm) May 20, 2014
What is your most important meal of the day? Trick question! The correct answer is pretty much any time you get to eat.
Of utmost importance, however, are the meals during which you can indulge in some protein-rich treats that rock your taste buds and your fatigued muscles like a well-intentioned hurricane. When good, wholesome ingredients join in holy matrimony with quality protein, you can rest assured that you get the most from your hard work in the gym.
Hang onto your pastry chef hat! These protein recipes are about to rock your world. Start baking some goods and making some gains!
1
Vanilla Caramel Protein Crepe
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-1.jpg
Move aside, pancakes! Your thinner and more hip cousin has just arrived. This recipe will get you excited to whip up an easy-breezy, protein-smothered crepe and then proceed to dress it with copious amounts of any toppings you wish—bananas, peanut butter, Nutella, strawberries, or even savory items like ham.
Holy crepe, Batman!
Ingredients
2 Egg Whites (http://javascript<strong></strong>:nutrientpop('1124'))
1 cup Almond Milk
2/3 cup ground Oats (http://javascript<strong></strong>:nutrientpop('20038'))
1 pinch Salt (http://javascript<strong></strong>:nutrientpop('2047'))
1 1/2 tsp Coconut Oil (http://javascript<strong></strong>:nutrientpop('4047'))
2 scoops BPI Vanilla Caramel Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
Directions
In a blender, combine egg whites, almond milk, oats, protein powder, salt and coconut oil. Process until smooth, cover, and refrigerate for 1 hour .
Heat skillet over medium heat and spray with Pam. Pour 1/4 cup of crepe batter into skillet, tilting to completely coat the surface. Cook for 2-5 minutes, turning once, until golden. Repeat with remaining batter.
Top the crepe with 1 tablespoon of Nutella and 1/2 sliced banana, and roll.
Nutrition Facts
Serving Size: 1
Amount per serving
Calories 510
Total Fat16g
Total Carbs26g
Protein50g
2
"Squat Fuel" Protein Mini-Bites
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-2.jpg
Quite frankly, these round, bite-sized chompers filled with chocolate and almond butter will grant you the powers to hit incredible PRs on your squat day. 'Nuff said.
Ingredients
1 cup rolled Oats (http://javascript<strong></strong>:nutrientpop('20038'))
1/2 cup Dark Chocolate Chips
1/2 cup Almond Butter (http://javascript<strong></strong>:nutrientpop('12195'))
1/3 cup Honey (http://javascript<strong></strong>:nutrientpop('19296'))
1/2 cup Coconut and Dark Chocolate Chia Flax Blend
1 tsp Vanilla (http://javascript<strong></strong>:nutrientpop('2050'))
3 scoops BPI Chocolate Cookie Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
Directions
Combine all ingredients in a large bowl until fully incorporated.
Using a melon-baller, scoop balls from mix and drop onto baking sheet.
Place sheet in refrigerator for 2-3 hours.
Nutrition Facts
Serving Size: 15
Amount per serving
Calories 220
Total Fat13g
Total Carbs25g
Protein12g
3
Popeye's Protein Shake
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-3.jpg
No one cannot deny the swoll-ness of Popeye, the 1920s naval icon! Soak up some serious nutrition and energy from this shake; it combines spinach, good saturated fats, a trio of delicious fruits, sweet honey, and a huge hit of protein. Even the ol' sailor man himself will grow spinach-green with envy!
Ingredients
2 cups Raw Baby Spinach (http://javascript<strong></strong>:nutrientpop('11457'))
1 cup Coconut Milk (http://javascript<strong></strong>:nutrientpop('12117'))
1/2 cup frozen Pineapple (http://javascript<strong></strong>:nutrientpop('9266'))
1/2 cup frozen Blueberries (http://javascript<strong></strong>:nutrientpop('9050'))
1/4 cup frozen Banana (http://javascript<strong></strong>:nutrientpop('9040'))
2 scoops BPI Vanilla Caramel Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
2 tbsp Raw Honey (http://javascript<strong></strong>:nutrientpop('19296'))
Directions
Add spinach, coconut milk, and BPI whey to blender. Mix until smooth, then slowly add in frozen fruit and honey.
Serve cold and enjoy!
Nutrition Facts
Serving Size: 1
Amount per serving
Calories 622
Total Fat9g
Total Carbs86g
Protein55g
4
"Getting Siggy With It" Frosting
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-4.jpg
This frosting is infused with so much protein and flavor that one taste will make you get down and jiggy with it. Use this frosting to top cupcakes, muffins, and fruit, or you can just eat it straight up. No judgment here.
Ingredients
8 oz Siggi's Vanilla Icelandic Yogurt (14 grams protein per 5.3 oz)
3 tbsp Peanut Butter (http://javascript<strong></strong>:nutrientpop('16398'))
2 tbsp Low fat Cream Cheese (http://javascript<strong></strong>:nutrientpop('1017'))
2 tsp Vanilla (http://javascript<strong></strong>:nutrientpop('2050'))
2 tbsp Maple Cinnamon Agave
3 scoops BPI Vanilla Caramel Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
Directions
Add Siggi's yogurt and peanut butter to medium-sized bowl.
If you have a mixer, mix on medium speed for 1 minute. Otherwise, rev up your forearm muscle for some serious mixing.
Add in cream cheese and agave syrup and mix for 2 minutes. Add in vanilla and BPI whey and beat until smooth.
Nutrition Facts
Serving Size: 6
Amount per serving
Calories 159
Total Fat6g
Total Carbs9g
Protein17g
5
BPI "Muscle-Maker" Muffins
http://www.bodybuilding.com/fun/images/2014/high-protein-snacks-to-fire-up-your-muscles-graphics-5.jpg
As they say (and by they, I actually mean me), "Make muffins, make muscles." This is yet another recipe that uses both vanilla protein powder and Siggi's yogurt, but I assure you the result will be nothing short of euphoric, not to mention anabolic. Let the protein pile on by adding the "Getting Siggy With It" frosting!
Ingredients
1/2 cup Coconut Oil (http://javascript<strong></strong>:nutrientpop('4047'))
4 Egg Whites (http://javascript<strong></strong>:nutrientpop('1124'))
1 cup Low Fat Buttermilk (http://javascript<strong></strong>:nutrientpop('1088'))
5.3 oz Siggi's Coconut Icelandic Yogurt
1 cup Almond Flour
2 scoops BPI Cookies and Cream Whey-HD (http://www.bodybuilding.com/store/bpi-sports/whey-hd.html)
2/3 cup Unsweetened Cocoa Powder (http://javascript<strong></strong>:nutrientpop('19165'))
1/2 cup Brown Sugar in the Raw
2 tsp Vanilla Extract (http://javascript<strong></strong>:nutrientpop('2050'))
1 tsp Baking Powder (http://javascript<strong></strong>:nutrientpop('18371'))
1 tsp Baking Soda (http://javascript<strong></strong>:nutrientpop('18372'))
1/2 tsp Salt (http://javascript<strong></strong>:nutrientpop('2047'))
1 cup Carob Chips (http://javascript<strong></strong>:nutrientpop('19071'))
Directions
Preheat oven to 375 degrees and place liners in muffin tin.
In large bowl, combine all dry ingredients (flour, whey, cocoa powder, brown sugar, baking powder, baking soda, salt).
In another bowl, whisk melted coconut oil, buttermilk, vanilla.
With a spatula, slowly fold wet ingredients into the dry ingredients. Once the ingredients are incorporated, fold in the carob chips.
Fill the muffin liners about 2/3 of the way and bake for 20 minutes. A toothpick should come out clean when inserted into the center of the muffin.
Transfer to a rack and let cool.
Nutrition Facts
Serving Size: 12
Amount per serving
Calories 284
Total Fat17g
Total Carbs27g
Protein8g