Is it possible to add protein to porridge. Which porridge has the most protein: useful properties, calories and interesting recipes. Milk curd base mix
Surely, since childhood, you have heard about the importance of the first meal of the day and how useful oatmeal is! It not only helps to reduce the level of "bad" cholesterol, but also helps to normalize digestion (because it contains fiber), saturates well and provides energy for the whole morning!
On the other hand, besides the undoubted health benefits, freshly prepared oatmeal can be a great and tasty start to the day. By itself, oatmeal has a neutral taste, so many different dishes can be prepared on its basis, you just have to show your imagination!
Try to cook porridge according to one of the recipes below, and you will find out which combination of products you like best. Enjoy the new taste of oatmeal before training, after it, or just in the morning before work.
Vanilla oatmeal with protein and orange peel.
The classic combination of vanilla and orange tartness will make you take a fresh look at your usual breakfast. Do not let your taste buds get bored, such porridge will seem like a dessert to you both before and after training!
Ingredients:
- ¼ cup oatmeal
- ¼ cup vanilla
- 1 tablespoon orange peel
- 1 teaspoon vanilla
- 1 scoop vanilla protein ice cream
Cooking method:
2. Remove the porridge from heat and let cool before adding the rest of the ingredients. Add whey protein after the porridge has cooled, otherwise it will curdle.
3. Top with a scoop of protein ice cream (you can buy ready-made or make your own with protein).
Oatmeal with almonds and dates.
When you're short on time but need a nutritious breakfast, this recipe is just what you need! This perfect option for a cold autumn morning when the body needs something warm and tasty to wake up.
Ingredients:
- ¼ cup oatmeal
- ½ coconut or almond milk
- ¼ cup vanilla
- ¼ cup ground almonds
- ¼ chopped dates
- 1 teaspoon maple syrup (optional, but delicious with it!)
Cooking method:
1. In a non-stick saucepan, bring milk with oatmeal and almonds to a boil, simmer for 3-5 minutes until the porridge is cooked.
2. Remove the porridge from heat and let cool, add chopped dates and maple syrup.
Protein oatmeal withCravings.
This recipe will become your favorite! This is not just porridge - this is a real gourmet dessert.
Ingredients:
- ¼ cup oatmeal
- ½ milk
- ¼ cup vanilla
- 1 crushed candy
Cooking method:
1. In a non-stick saucepan, bring the milk and oatmeal to a boil, simmer for 3-5 minutes until the porridge is cooked through.
2. Remove the porridge from the heat and let cool before adding the whey protein, otherwise it will curdle.
3. Cravings candies crumble on top, and when the peanut butter from the filling starts to melt, you can start eating :)
This is the fastest and most delicious recipe oatmeal!
Ordinary tasteless breakfasts are a little boring, in the truest sense of the word! So treat your taste buds with these six breakfast recipes.
Protein-packed morning meals are sure to make the most important meal of the day (and breakfast is the main meal of the day!) even more special.
Don't focus on just quick protein shakes and milk-based oatmeal. Make delicious and nutritious food to make your morning bright and full of bright emotions.
1. Protein pancakes with chocolate syrup.
Who doesn't love chocolate, especially for breakfast? For simple recipe you don't need special ingredients. Pancakes can be made with ingredients that are always on hand: egg whites, protein and pancake syrup. It is an anabolic favorite of NPC member and competitive bodybuilding competitor Vinnie Russo. Get supplies from the pantry and start cooking.
Ingredients
- Egg white - 5 pcs.
- Protein powder - 1 scoop (36 g)
- Chocolate syrup - to taste
Cooking
1. Mix egg whites with protein powder.
2.Pour the dough into the pan and cook until it looks like pancakes.
3. Drizzle chocolate syrup on top and serve.
Outcome: nutritional information per serving (1 pancake)
Calorie content - 128; Fats - 1.4 gr; Carbohydrates - 3.6 gr; Proteins - 25.3 gr;
Not all cupcakes settle in folds at the waist. This healthy recipe The forbidden treat is one of the favorite recipes of British Bodybuilding and Fitness Champion Emma Paverley. The combination of oatmeal and eggs is great for breakfast, and the addition of protein powder turns them into the anabolic staple of your morning arsenal. Cupcakes are nutritious, you can take them to work. Most importantly, they cook very quickly!
Ingredients
- Cereals- 2/3 cup
- Flour - 1/8 cup
- Cocoa powder - 1 tablespoon
- Baking powder - 1/4 teaspoon
- Egg white - 2 pcs.
- Medium banana (sliced) - 1 pc.
- Milk (fat content 2%) - 120 ml
- Sweetener - to taste
Cooking
1. Mix all dry ingredients in a bowl.
2. Add liquid ingredients to the dough and mix everything again.
3. Bake in the oven at 175 degrees Celsius for approximately 10 minutes.
Outcome: The nutritional value per serving (1 cupcake)
Calorie content - 85 Fats - 1.2 gr; Carbohydrates - 12.5 gr; Proteins - 8 gr;
3. Fried flatbread.
Fried tortillas have never been considered healthy food, but this is fixable. A protein-rich version of a regular meal will help build muscle and add fuel to your workouts. Use the recipe for the occasion to indulge in this treat, or make tortillas part of your daily diet.
Ingredients
- Flour - 1 cup.
- Protein powder -1 scoop (36g)
- Coconut oil - 1 tablespoon.
- Salt - 1 teaspoon.
- Baking soda- 1/2 teaspoon.
- warm water- 1 glass.
- Cinnamon - 1/2 tablespoon
Cooking
1. Pour all dry ingredients into a bowl.
2. Make a hole in the center, add coconut oil and water.
3. Mix by hand or blender. Add water if necessary to make a pliable dough.
4. Remove the dough from the bowl, sprinkle cutting board flour and place the dough until it becomes nice and fluffy.
5. If necessary, add more flour so that the dough does not turn out to be too sticky. Roll out the dough into a very flat sheet and let it rest for a few minutes. Cut the dough into small squares and toss them into the boiling coconut oil.
6. For a slightly healthier option, try baking in the oven!
7. Serve with honey, natural jam or jam.
Outcome: nutritional information per serving (1 square)
Calorie content - 560; Fats - 17 gr; Carbohydrates - 81 gr; Proteins - 34 gr;
If you don't have much time in the morning, this recipe is for you. Mix the ingredients and put them in the refrigerator overnight. A mixture of oatmeal, milk and berries is a sweet treat worth waking up for!
Ingredients
- Milk (skimmed) - 240 ml
- Oatmeal - 80 gr
- Greek yogurt - 150 gr
- Blueberries - 40 gr
- Strawberries - 40 gr
- Cinnamon - to taste
Cooking
1. Soak oatmeal in milk and add a pinch of cinnamon.
2. In the morning add halved strawberries, Greek yogurt and protein powder.
3. Sprinkle blueberries and remaining strawberries on top.
Outcome: nutritional information per serving (1 cup)
Calorie content - 803; Fats - 26 gr; Carbohydrates - 90 gr; Proteins - 44 gr;
Pancakes rarely make it into the healthy food rankings, but that doesn't mean they should be completely eliminated from your "fitness diet." Strictly speaking, protein pancakes will even bring you closer to your goals. Don't believe? One of the lovers of this delicacy is NPC bodybuilder Shane Raymond, who adores them.
Ingredients
- Banana - 2 medium
- Cinnamon - 1/2 teaspoon
- Nutmeg- 1/2 teaspoon
- Baking soda - 1/2 teaspoon
- Protein Powder - 2 Scoops (72g)
- Egg white - 2 pcs.
- Coconut oil - 5 gr
Cooking
1. Place the bananas in a bowl and use a fork to puree them.
2. Add the rest of the ingredients and mix.
3. Place coconut oil in a large non-stick skillet and heat over low heat.
4. Pour the mixture into the pan, fry until golden, then flip.
5. Fry on both sides, put on a large plate.
6. Serve with fruit, berries, honey and low-fat Greek yogurt.
Outcome: nutritional information per serving (1 donut)
Calorie content - 475; Fats - 6 gr; Carbohydrates - 60 gr; Proteins - 45 gr;
6. Protein pancakes with cinnamon.
With the advent of autumn, nothing sets you up for a wave of coziness and comfort like a mountain of cinnamon pancakes. This is the favorite recipe of athlete and cover model Meli Kologlu. In addition to the beneficial effect on glucose metabolism, a small pinch of cinnamon makes the taste truly homely.
You can enjoy these pancakes in the morning or use them as a worthy reward for a good workout. Either way, you will love this recipe.
Ingredients
- Egg white - 2 pcs.
- Cinnamon - 2/3 teaspoon.
- Vanilla extract - ½ teaspoon.
- Banana (ripe) - 2/3 pcs.
- Oatmeal - 1/8 cup
- Protein powder - 1 scoop (36g)
Cooking
1. Mix banana, egg whites, cinnamon, vanilla extract, oatmeal and protein powder.
2. Spray the skillet with cooking spray. Pour batter into skillet.
3. Turn the pancakes over when they are browned.
4. Fry evenly on both sides.
5. Serve with sugar free syrup and enjoy!
Outcome: Nutritional information per serving (1 pancake)
Calories - 148 Fats - 2.3 g Carbohydrates - 15.2 g Proteins - 16.6 g
BON APPETIT!
Since childhood, everyone knows that porridge is a very useful food product. However, today we want to talk about which cereal has the most protein. All cereals are a valuable source of vitamins and minerals, amino acids, as well as nutrients. Porridges have always been worthy of attention, and even with the modern variety of products in supermarkets, they have not lost their relevance.
historical experience
We have centuries of experience in the use of cereal products. This is the oldest source of food that man decided to use. Even 17 thousand years ago, ancient civilizations began to eat barley. A little later they mastered oats, as well as millet. Then they didn’t choose which porridge had the most protein. What was grown in the region was used for food. It was cereals that provided a full and affordable diet for the poorest segments of the population, supplied people with strength and energy.
Grains have been used in different ways. They cooked porridges and soups, and also ground them for baking cakes. Rich people did not refuse them either. In this case, porridges were used as side dishes for meat. Today, more cereals are available to us than the medieval inhabitants had in the diet. Which of them are the most valuable? Benefits for the body are accustomed to calculate the protein content. It is the most important building material for our tissues and organs. Therefore, we decided today to find out which porridge has the most protein.
Oat groats
Today, many people buy Hercules cereal. However, this flattened grain is already deprived of some of its useful properties. So if you consider yourself a supporter healthy eating, it is best to take whole oatmeal. It's not that hard to cook it. And here is the cereal fast food- this is a refined product that will not give the body anything useful.
Speaking about which porridge has the most protein, one cannot help but recall oats. This cereal is one of the most ancient. In addition to protein, it contains trace elements and vitamins, as well as an abundance of fiber. Calorie content is 355 kcal per 100 g of product. Grains contain insoluble fiber, which acts like a brush in the intestines. They clean the walls and simultaneously remove cholesterol.
By regularly eating oatmeal, you will get rid of diseases of the gastrointestinal tract. It gives a lot of energy, so you will be alert all day. The cereal contains an enzyme that promotes the absorption of fat in the intestines. Oatmeal is distinguished by a large amount of biotin, which is actively involved in the metabolism of cholesterol, proteins and amino acids.
However, eating oatmeal every day, you should remember that it contains It inhibits the absorption of calcium in the intestine, which can result in the development of osteoporosis.
Do you know how delicious to cook "Hercules"? Fill the flakes with water at the rate of 1/3, and put on fire. After 10 minutes, add cream to the pan and close the lid tightly. Before serving, put the berries: raspberries, cherries or blackberries.
Buckwheat
If we talk about which porridge has the most protein, then buckwheat immediately comes to mind. Delicious, crumbly, satisfying, it is a favorite side dish for many. Perhaps this will be a discovery for you, but buckwheat does not belong to cereals, like most cereals. This herbaceous plant, whose closest relative is sorrel. The calorie content of this product is minimal, and the benefit to the body is simply enormous. There are only 320 kcal per 100 g.
This is an incomparable leader among cereals in terms of nutritional value. A large number of diets are based on its use. Most often, deciding to lose weight, people begin to pay close attention to the protein in food. The table will help you create the optimal diet that will make it possible to achieve the ideal.
Buckwheat is suitable not only for those who follow their figure. This is the best animal substitute. A tasty and healthy product allows you to build a healthy diet. In the composition of buckwheat, the volume of vegetable protein reaches 18%. This is a very good indicator. In addition, it is rich in potassium and magnesium.
In the people, this cereal is called a mini-pharmacy. You can talk about her alone indefinitely. But especially often those for whom it is important gives comparative characteristic so you can see how much its content in different cereals differs).
Among other things, buckwheat saves the body from intoxication and poisoning. It removes toxins and reduces the risk cardiovascular diseases. You can list indefinitely, buckwheat helps with metabolic disorders and obesity, as well as vitamin deficiency. This is not surprising, because it is rich in B vitamins, phosphorus, calcium, manganese and potassium, iron and magnesium.
It is very easy to cook delicious buckwheat in pots. To do this, pour cereal into it and pour boiling water over it. Place the pot in the oven for 15 minutes. Now open the lid and put the butter in the middle and put it back in the oven for a few minutes. It turns out a dish, like from a Russian stove.
If we are talking about which porridge has the most protein, the list often begins with buckwheat. But is it really so, let's look further.
Pearl barley
She is undeservedly forgotten today. Only in canteens they still cook pickles, and barley garnish. Many consider it tasteless, but in fact they simply do not know how to cook it properly. It is a product of polishing barley, which formed the basis of the diet of the ancient Romans. Gladiators ate this porridge with pleasure, as it quickly replenished energy costs. In Rus', it was popular until it was replaced by wheat. If we consider healthy foods containing a lot of protein (the table will make it possible to imagine this more clearly), then barley will take its place after buckwheat, with a small margin. Calorie content - 325 kcal per 100 g.
It must be prepared correctly. Pre-soak the cereal overnight, then rinse and cover with water 1/5. Cook barley for about an hour, and then leave to languish over low heat for 5-6 hours.
millet groats
This is real sunshine in a bowl. It is a pity that millet is rarely eaten today. This cereal undergoes minimal processing, and all beneficial features her saved. In terms of protein content, millet is superior to buckwheat, and in addition, it is rich in carbohydrates. For this reason, millet porridge should not be consumed by patients with diabetes. But a healthy person gets a boost of energy, a long feeling of satiety, a good dose of protein and vitamins. Millet contains which increase the nutritional value and calorie content of porridge (334 kcal per 100 g).
Corn grits
It can be put on our list after barley. Despite the fact that this product is unusual and unusual in our country, it must be eaten. Boiled corn is a seasonal dish, and grits are in stores all year round.
It is very satisfying, you just won’t be able to eat a lot of it. The learning period is long. Within 4 hours, the body will break down carbohydrates and gradually spend them. This unique property makes the cereal a real find for people who care about the figure. In addition to a good portion of protein, it also contains potassium and magnesium. These trace elements are very valuable for the heart. A large amount of vitamins makes this porridge an excellent helper for the body in the off-season. Calorie content - 337 kcal per 100 g.
And we finish looking at foods with the highest protein content. The cereals listed in this article are very useful, they must be consumed every day. Then the body will serve much longer. There is one more grain that needs attention.
Rice
Compared to other cereals, it has less protein, but still a decent content - 7%. The product is included in the daily diet of millions of people on earth. It helps with digestive problems and diarrhea. It has a lot of carbohydrates and fiber. Nutritional properties vary slightly depending on the variety. It is best to choose brown. Of all the cereals, rice has the most high-quality starch. Calorie content - about 320 kcal per 100 g.
Instead of a conclusion
It's hard to say what kind of porridge more benefit. All of them are excellent fiber and vitamins. Therefore, it would be best if you alternate them in your diet. In terms of protein content, cereals are superior only to legumes. Eat right and be healthy.
Don't forget the protein!
The benefits of protein powder can hardly be overestimated - at a minimum, it helps to grow muscles and burn fat. Unfortunately, protein is still viewed by many as a tasteless substitute for real meat - especially for vegans, weightlifters and skinny people. And this, of course, is not entirely correct: at the moment there is an infinite number of the most different types and flavors - enough to open your own cooking show. Here are nine recipes to spruce up your protein diet.
1. Oatmeal for breakfast, oats for dinner
Oats contain soluble fiber and tons of nutrients - just what you need in the morning. Here's a great breakfast recipe: add a scoop of protein to ground oatmeal or your hot breakfast and you'll be full until noon. Alternatively, you can pour all of the above into yogurt in the evening - by morning you will get excellent muesli. (Recommended to serve with fruit).
Advice: To avoid lumps, mix protein powder with water or milk, beat with a mixer and only then mix with oats.
2. Fritters and pancakes
Maslenitsa, of course, is over, but this is not a reason to refuse jam. Especially if these pancakes are made on the basis of protein powder and are healthy. A child can also handle their preparation: do everything according to your favorite recipe, but first add protein powder to the flour (and preferably ground cereals, like that oats).
3. Protein latte
A great breakfast drink - nutritious enough to, in which case, replace your breakfast itself. Just mix protein powder with coffee (we recommend vanilla flavor - it's a classic) and add some melted butter and spices.
4. Protein soups
Let's say right away: delicious borscht you won't get it with protein powder. Yes, and pickle is unlikely to work. Protein powder will decorate only the thickest soups - like tomato, onion or cream soup. Yes, you get something like a hot smoothie. If you are not ready for this, add the powder to your soup with meat: pureed seafood soup or vegetable stew with stew is good.
Advice: Add protein powder at the very end, when the soup (or whatever you got there) cools down properly - the powder should be protected from heating. And carefully calculate portions: one tablespoon per person is more than enough. And the last thing: do not pour the powder directly into the soup - first mix it with the broth or, in extreme cases, with water and whisk well in a mixer to avoid lumps.
5. Protein Pasta Sauce
Pasta is certainly not the most athletic food - and not at all suitable for people on a low-carb diet. However, if your Italian blood haunts you, keep two life hacks for this case. First, instead of pasta, take its substitute (there is mung bean fettuccine pasta or, for example, zucchini noodles) - this will spare your diet. Second, add protein powder to the sauce (again, one tablespoon per person is enough). And remember about the temperature - do not cook the protein sauce on fire.
6. Sweet and spicy protein ice cream
Is it healthy to eat ice cream instead of a normal lunch? According to our friend, journalist Seth Porges, this is a great option. Porges himself eats ice cream three times a week as part of his high-protein, low-carb diet. His favorite recipe, which he invented, is called "Sugar-Free Chocolate Peanut Butter Ice Cream," which includes unsweetened vanilla almond milk, 100% cocoa powder, and spicy vegetable ice cream made from succulent kale or spinach and Japanese matcha powder. Sounds great, doesn't it? Here is the whole recipe:
- 360 ml unsweetened vanilla almond milk
- 120 ml coconut oil
- 90 ml heavy cream or coconut cream
- 90 ml cream cheese
- 3 tablespoons peanut butter (or nut butter)
- 2 tablespoons 100% sugar-free cocoa powder
- 1 scoop protein powder
- 2 tablespoons sunflower seeds (2 tablespoons psyllium husk)
- 2 tablespoons of chia seeds
- 2 tablespoons flaxseed meal
- 1 teaspoon xanthan gum (optional)
- 1 tablespoon stevia (to taste)
- 1 teaspoon cinnamon powder or vanilla extract
Mix all ingredients and add to ice cream maker
If you're not brave enough for kale ice cream, replace it with chocolate ice cream and add peanut butter, cinnamon, and stevia.
7. Protein muffins and cookies
If you can't deny yourself a dessert, at least try to eat sweets with benefit - you can keep your blood sugar levels normal by switching to protein powder muffins, cookies and brownies. (In principle, you can use any sweets that can be prepared without yeast).
Advice: Protein powder is not a substitute for flour, so throwing in as much flour as the recipe says won't make a muffin out of protein alone.
8. Homemade protein bars
Of course, you can just buy them in the store - but making them yourself is much more interesting! If you (like us) are annoyed by their thick and sticky filling, you have something to replace it - mix protein powder with brown puffed rice, rolled oats, almond flour, nuts and cereals!
For these reasons, it is a very good pre- and post-workout meal. Before training - energizes the muscles without unnecessary heaviness in the stomach. Post-Workout - Replenishes energy levels, nourishes muscles and improves recovery. In addition, oatmeal is suitable for proper breakfast, for daytime meals and for dinner, that is, it will be useful at any time.
How to make oatmeal with protein
Ingredients:
- ¼ cup oatmeal;
- ½ milk;
- ¼ cup vanilla whey protein;
- 1 candy, crushed into several pieces;
Cooking method:
- In a non-stick saucepan, bring the milk and oatmeal to a boil, simmer for 3-5 minutes until the porridge is cooked through.
- Remove the porridge from the heat and let cool before adding the whey protein, otherwise it will curdle.
- Crumble candies on top, you can start eating.
This is the fastest and most delicious oatmeal recipe!
Porridge can be prepared from oatmeal (grain) or oatmeal. Oat flakes are crushed and steamed grains that are prepared in advance. I recommend using instant oatmeal. Firstly, they are better absorbed, and secondly, they need to be cooked for only 1-2 minutes. But if you like cereal porridge more to your taste, then this is also quite a normal option. Oatmeal porridge is cooked from 10 to 40 minutes, depending on the processing of the grains.
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Ordinary tasteless breakfasts are a little boring, in the truest sense of the word! So treat your taste buds with these six breakfast recipes.
Protein-packed morning meals are sure to make the most important meal of the day (and breakfast is the main meal of the day!) even more special.
Don't focus on just quick protein shakes and milk-based oatmeal. Make delicious and nutritious food to make your morning bright and full of bright emotions.
1. Protein pancakes with chocolate syrup.
Who doesn't love chocolate, especially for breakfast? For a simple recipe, you don't need any special ingredients. Pancakes can be made with ingredients that are always on hand: egg whites, protein and pancake syrup. It is an anabolic favorite of NPC member and competitive bodybuilding competitor Vinnie Russo. Get supplies from the pantry and start cooking.
- Egg white - 5 pcs. Protein powder - 1 scoop (36 g) Chocolate syrup - to taste
1. Mix egg whites with protein powder.
2.Pour the dough into the pan and cook until it looks like pancakes.
3. Drizzle chocolate syrup on top and serve.
Outcome: nutritional information per serving (1 pancake)
Calorie content - 128; Fats - 1.4 gr; Carbohydrates - 3.6 gr; Proteins - 25.3 gr;
2. Oatmeal muffins.
Not all cupcakes settle in folds at the waist. This healthy forbidden treat recipe is one of British Bodybuilding and Fitness champion Emma Paverley's favorite recipes. The combination of oatmeal and eggs is great for breakfast, and the addition of protein powder turns them into the anabolic staple of your morning arsenal. Cupcakes are nutritious, you can take them to work. Most importantly, they cook very quickly!
- Oatmeal - 2/3 cup Flour - 1/8 cup Protein powder - 2 scoops (72g) Cocoa powder - 1 tablespoon Baking powder - 1/4 teaspoon Egg white - 2 pcs. Banana medium (sliced) - 1 pc. Milk (fat content 2%) - 120 ml Sweetener - to taste
1. Mix all dry ingredients in a bowl.
2. Add liquid ingredients to the dough and mix everything again.
3. Bake in the oven at 175 degrees Celsius for approximately 10 minutes.
Outcome: Nutritional information per serving (1 cupcake)
Calorie content - 85 Fats - 1.2 gr; Carbohydrates - 12.5 gr; Proteins - 8 gr;
3. Fried flatbread.
Fried tortillas have never been considered healthy food, but this is fixable. A protein-rich version of a regular meal will help build muscle and add fuel to your workouts. Use the recipe for the occasion to indulge in this treat, or make tortillas part of your daily diet.
- Flour - 1 cup. Protein powder - 1 scoop (36 g) Coconut oil - 1 tablespoon. Salt - 1 teaspoon. Baking soda - 1/2 teaspoon. Warm water - 1 glass. Cinnamon - 1/2 tablespoon
1. Pour all dry ingredients into a bowl.
2. Make a hole in the center, add coconut oil and water.
3. Mix by hand or blender. Add water if necessary to make a pliable dough.
4. Remove the dough from the bowl, dust a cutting board with flour and place the dough until it is nice and fluffy.
5. If necessary, add more flour so that the dough does not turn out to be too sticky. Roll out the dough into a very flat sheet and let it rest for a few minutes. Cut the dough into small squares and toss them into the boiling coconut oil.
6. For a slightly healthier option, try baking in the oven!
7. Serve with honey, natural jam or jam.
Outcome: nutritional information per serving (1 square)
Calorie content - 560; Fats - 17 gr; Carbohydrates - 81 gr; Proteins - 34 gr;
4. Oatmeal with strawberries.
If you don't have much time in the morning, this recipe is for you. Mix the ingredients and put them in the refrigerator overnight. A mixture of oatmeal, milk and berries is a sweet treat worth waking up for!
- Protein powder - 1 scoop (36g) Milk (skimmed) - 240ml Oatmeal - 80g Greek yogurt - 150g Blueberries - 40g Strawberries - 40g Cinnamon - to taste
1. Soak oatmeal in milk and add a pinch of cinnamon.
2. In the morning add halved strawberries, Greek yogurt and protein powder.
3. Sprinkle blueberries and remaining strawberries on top.
Outcome: nutritional information per serving (1 cup)
Calorie content - 803; Fats - 26 gr; Carbohydrates - 90 gr; Proteins - 44 gr;
5. Banana pancakes.
Pancakes rarely make it into the healthy food rankings, but that doesn't mean they should be completely eliminated from your "fitness diet." Strictly speaking, protein pancakes will even bring you closer to your goals. Don't believe? One of the lovers of this delicacy is NPC bodybuilder Shane Raymond, who adores them.
- Banana - 2 medium sized Cinnamon - 1/2 teaspoon Nutmeg - 1/2 teaspoon Baking soda - 1/2 teaspoon Protein powder - 2 scoops (72 g) Egg white - 2 pcs. Coconut oil - 5 gr
1. Place the bananas in a bowl and use a fork to puree them.
2. Add the rest of the ingredients and mix.
3. Place coconut oil in a large non-stick skillet and heat over low heat.
4. Pour the mixture into the pan, fry until golden, then flip.
5. Fry on both sides, put on a large plate.
6. Serve with fruit, berries, honey and low-fat Greek yogurt.
Outcome: nutritional information per serving (1 donut)
Calorie content - 475; Fats - 6 gr; Carbohydrates - 60 gr; Proteins - 45 gr;
6. Protein pancakes with cinnamon.
With the advent of autumn, nothing sets you up for a wave of coziness and comfort like a mountain of cinnamon pancakes. This is the favorite recipe of athlete and cover model Meli Kologlu. In addition to the beneficial effect on glucose metabolism, a small pinch of cinnamon makes the taste truly homely.
You can enjoy these pancakes in the morning or use them as a worthy reward for a good workout. Either way, you will love this recipe.
- Egg white - 2 pcs. Cinnamon - 2/3 teaspoon. Vanilla extract - ½ teaspoon. Banana (ripe) - 2/3 pcs. Oatmeal - 1/8 cup. Protein Powder - 1 Scoop (36g)
1. Mix banana, egg whites, cinnamon, vanilla extract, oatmeal and protein powder.
2. Spray the skillet with cooking spray. Pour batter into skillet.
3. Turn the pancakes over when they are browned.
4. Fry evenly on both sides.
5. Serve with sugar free syrup and enjoy!
Outcome: Nutritional information per serving (1 pancake)
Calories - 148 Fats - 2.3 g Carbohydrates - 15.2 g Proteins - 16.6 g
Protein is an organic compound that contains various variations 21 amino acids. Protein is a part of any tissue: muscle, epithelial, cartilaginous, nervous and others. Protein is responsible for the following functions in the body:
» Protection. The protein is part of the immunological factors. that provide protection against pathogens.
» building material for cells and organelles.
» Source of energy. One gram of protein provides 4 kcal of energy.
» Transport of nutrients and oxygen.
» Purification of cells. Proteins bind toxic substances and waste products of the body and remove them.
» Metabolism. Proteins are involved in all processes of anabolism and catabolism and maintain a stable state of the body.
Protein shakes make up to 50% of daily requirement in protein.
Protein shakes for weight loss: features
Benefits of protein shakes for weight loss:
» Low Calorie
» Acceleration of metabolism
» Prolonged feeling of satiety
" Preservation muscle mass
» Fat reduction
» Prevention of spikes in glucose and insulin
Protein shakes for weight loss are consumed in the morning as breakfast. A combination of a cocktail with such products is allowed:
" Fruits
" Whole wheat bread
» Nuts
Protein shakes are drunk 2 hours before a workout and an hour and a half later to increase energy levels, endurance and preserve muscle fibers.
Protein shakes for muscle growth: features
Protein shakes contain the pure protein necessary for the synthesis of new muscle fibers. Since protein is not stored in the body, constant and regular supplementation is required. To accelerate muscle growth, calculate the amount of protein needed per kg of body weight.
The scheme of protein shakes for muscle growth:
» In the morning on an empty stomach to prevent muscle catabolism.
» Snacking between meals.
» Post workout for muscle growth.
» Overnight as a supply of plastic material.
The main components of drinks
Protein shakes are made up of the following ingredients:
» Milk is the main source of protein and fat. It is recommended to choose a product with the lowest percentage of fat content. Milk has a high glycemic index due to lactose and often causes digestive problems.
» Cottage cheese is a fermented milk product, contains less lactose and fat, is easier to digest and does not cause insulin spikes.
» Egg whites. The average egg contains up to 6 grams of protein. The use of fresh egg whites increases the risk of salmonella infection. Whole protein contains antitryptase and avidin, which inhibit the release of digestive enzymes and reduce the absorption of biotin (vitamin H).
» Carbohydrates provide energy and improve protein absorption. Adding fruits, berries or honey will improve the taste of the drink and enrich it with beneficial nutrients.
33 protein shake recipes
Milk curd base mix
» Milk - 350 ml
» Fat-free cottage cheese - 200 g
Oats with cranberries
» Milk - 100 ml
» Frozen cranberries - 50 g
» Oat flakes - 50 g
» Cottage cheese - 150 g
» Boil the milk.
» Pour hot milk over oatmeal and leave for 5-10 minutes.
» Using a blender, blend cottage cheese, berries and flakes until creamy.
Oats with bananas
» Honey - 10 ml
» Milk - 200 ml
» Banana - 1 pc.
» Cottage cheese - 120 g
» Oat flakes - 50 gr
» Boil the milk and pour over the oatmeal.
» Cut the banana into cubes.
» Grind banana, cottage cheese and oatmeal with a blender.
» Add honey and beat again.
Oat-wheat smoothie
» Cottage cheese - 250 g
» Milk - 250 ml
» Oat flakes - 25 g
» Wheat bran - 25 g
» Linseed oil– 20 ml
» Boil the milk.
» Mix oatmeal with wheat bran and pour over milk. Infuse the mixture for 5-10 minutes.
» Using a blender, grind the cereal mixture with cottage cheese, pouring flax oil in a thin stream.
Honey with kiwi
» Kiwi - 1 pc.
» Honey - 10 ml
» Soy milk - 300 ml
» Cottage cheese - 200 g
Method of preparation: combine all ingredients and grind in a blender.
Raspberries
» Raspberries - 100 g
» Vegetable milk - 200 ml
» Curd - 200 ml
Method of preparation: combine all ingredients and grind in a blender.
Linen with strawberries
» Vegetable milk - 100 ml
» Cottage cheese - 100 g
» Flax seeds - 30 g
» Strawberries - 100 g
» Boil the milk.
» Pour flax seeds with milk and infuse for 10 minutes.
» Grind all ingredients with a blender.
blueberry cocktail
» Milk - 250 ml
» Greek yogurt - 250 ml
» Blueberries - 100 g
Method of preparation: combine all ingredients and grind in a blender.
tangerine cocktail
» Soy milk - 300 ml
» Ricotta - 150 ml
» Tangerines - 2 pcs.
» Linseed oil - 5 ml
Method of preparation: combine all ingredients and grind in a blender.
Strawberries with pineapples
» Soy milk - 100 ml
» Greek yogurt - 100 ml
» Strawberries - 100 g
» Pineapple juice - 30 ml
» Honey - 5 ml
Method of preparation: combine all ingredients and grind in a blender.
Banana with spinach and avocado
» Milk - 250 ml
» Cottage cheese - 100 g
» Banana - 1 pc.
» Spinach - bunch
» Avocado - ½ pc.
» Bring the milk to a boil.
» Cut the banana and avocado into cubes.
» Pour boiling water over the spinach and chop into small pieces.
» Grind banana, avocado and spinach in a mixer.
» Combine the fruit mixture with other ingredients and beat with a blender.
Peanut Butter Cocktail
» Coconut milk - 280 ml
» Blueberries - 80 g
» Peanut butter - 15 g
» Kiwi - 1 pc.
Method of preparation: combine all ingredients and grind in a blender.
Nuts with seeds
» Soy milk - 250 ml
» Almonds - 4-8 kernels
» Pumpkin seeds - 15 g
» Sunflower seeds - 15 g
» Flax seeds - 15 g
» Banana - 1 pc.
» Honey - 5 ml
» Soak the seeds overnight in water.
» Banana cut into cubes.
» Blend all the ingredients into a homogeneous mass using a blender.
Cocktail with cocoa
» Almond milk - 200 ml
» Cottage cheese - 300 g
» Cocoa - 15 g
» Water - 200 ml
Method of preparation: mix all the ingredients and beat with a whisk.
Banana chia smoothie
» Greek yogurt - 150 ml
» Skimmed milk - 100 ml
» Peanut butter - 15 g
» Banana - 1 pc.
» Chia seeds - 15 g
» Cinnamon - ½ tsp.
Method of preparation: combine all ingredients and grind in a blender.
egg cocktail
» Chicken eggs- 5 pieces.
» Cashew nuts - 5 pcs.
» Cottage cheese - 200 g
» Milk - 50 ml
» Separate the yolk from the albumen.
» Grind the nuts in a blender.
» Pour remaining ingredients into blender and blend until frothy.
Powdered milk
» Milk - 500 ml
» Powdered milk - 50 g
» Raw egg white - 1 pc.
» Fruit syrup - 30 ml
Method of preparation: beat all components with a blender.
cherry cocktail
» Cottage cheese - 100 g
» Soy milk - 100 ml
» Cherry juice - 100 ml
» Cherry (cherries) - 100 g
» Egg white - 1 pc.
Ricotta with blackberries
» Milk - 200 ml
» Kefir - 200 ml
» Ricotta - 100 g
» Olive oil– 15 ml
» Blackberry - 100 gr
» Heat blackberries until soft and grind through a sieve.
» Combine berry puree with other ingredients and beat with a blender.
Peach Protein Shake
» Soy milk - 200 ml
» Cottage cheese - 200 g
» Fresh peaches - 4 pcs.
» Oat flakes - 200 g
" Vanilla sugar
» Rinse the peaches and blanch with boiling water. Remove the skin, remove the bone and cut into cubes.
» Pour oatmeal with warm milk and leave for 10 minutes.
» Mix all the ingredients and beat with a blender.
almond mix
» Almond milk - 200 ml
» Cottage cheese - 100 g
» Almonds - 100 g
» Dark chocolate - 50 g
» Fry the almonds in a frying pan without oil, peel them.
» Grind the kernels in a mixer.
» Melt the chocolate in a water bath with 10 ml of milk.
» Pour all the ingredients into a blender bowl and beat.
Energy cocktail
» Coconut milk - 200 ml
» Banana - 1 pc.
» Avocado - ½ pc.
» Cherry - 100 g
» Egg white - 2 pcs.
Method of preparation: combine all ingredients and grind in a blender.
Nuts with coconut
» Almonds - 20 kernels
» Coconut pulp - 100 g
» Cinnamon - ½ tsp
» Honey - 60 ml
» Chia seeds - 30 g
» Milk - 400 ml
» Water - 100 ml
» Soak the almonds overnight. Drain the water in the morning and peel the kernels.
» Blend all ingredients in a blender until smooth.
Spirulina with apple
» Spinach - 2 bunches
» Green apple- 1 PC.
» Spirulina Powder - 10 g
» Chia seeds - 30 g
» Nut milk - 200 ml
» Hemp powder - 30 g
Method of preparation: combine all the ingredients and grind in a blender..
Spinach and flax
» Soy milk - 200 ml
» Coconut water - 150 ml
» Spinach - 100 g
» Flax seeds - 15 g
» Coconut milk - 50 ml
Method of preparation: mix all the ingredients and beat until smooth.
Apple with cinnamon
» Oat flakes - 100 g
» Cold water– 100 g
» Cinnamon - ½ tsp
» Nutmeg - ½ tsp
» Almond oil - 15 ml
» Coconut milk - 100 ml
» Apple - 1 pc.
» Peel the apple and cut out the core.
» Combine oatmeal and water in a blender and blend for 2-3 minutes.
» Add remaining ingredients and beat until smooth.
» Pour into glass and garnish with cinnamon and nutmeg.
Coffee with nuts
» Coffee - 100 ml
» Cocoa powder - 15 g
» Chia seeds - 30 g
» Pine nuts - 100 g
» Almond milk - 200 ml
» Cottage cheese - 100 g
» Cashew - 20 pcs.
» Soak cashews overnight.
» Place all ingredients in a blender and blend until smooth.
strawberries with chia
» Creamy cottage cheese - 100 g
» Almond milk - 200 ml
» Strawberries - 100 g
» Chia seeds - 30 g
» Brown sugar - 15 g
» Preheat the oven to 220 degrees.
» Rinse the strawberries, cut in half and arrange on baking paper on a baking sheet. Sprinkle with sugar.
» Bake for 15 minutes.
» Place the strawberries and berry juice in a blender, add the rest of the ingredients and blend.
Hot chocolate
» Kefir - 600 ml
» Egg - 3 pcs.
» Cocoa powder - 2 tbsp.
» Vanilla extract - ½ tsp
» Honey - 15 ml
papaya and ginger
» Papaya - 150 g
» Greek yogurt - 100 ml
» Ginger - 2 tsp
» Lemon juice - 15 ml
» Agave nectar (honey) - 5 ml
" Mint leaves
Method of preparation: mix all the ingredients and beat with a blender.
Pomegranate
» Whole milk - 200 ml
» Cottage cheese - 100 g
» Pomegranate seeds - 100 g
» Pomegranate juice - 50 ml
Method of preparation: mix all the ingredients and beat with a blender.
Carrot cake
» Grated coconut - 30 g
» Walnuts - 30 g
» Carrot - 1 pc.
» Greek yogurt - 100 ml
» Orange - ½ pc.
» Honey - 5 ml
» Coconut water - 100 ml
» Cinnamon - ¼ tsp
» Peel and finely grate the carrots.
» Grind walnuts.
» Peel the orange and cut into segments.
» Blend all ingredients in a blender.
Acai with kale
» Almond milk - 100 ml
» Banana - 1 pc.
» Raspberries - 50 g
» Blueberries - 50 g
» Kale - 100 g
» Flax seeds - 15 g
» Chia seeds - 15 g
» Acai powder - 15 g
» Cinnamon - ¼ tsp
Method of preparation: mix all the ingredients and beat with a blender.
Benefits of protein shakes
» Fast Calorie Counting
» Long-term retention of satiety
» Overeating Prevention
» Compliance drinking regime
» Promoting the formation of new cells
» Prevention of premature cell degeneration and decay
» Improve skin, hair and bones
» Increasing energy levels and stamina
» Improving strength performance
» Low cooking time
Contraindications
Protein shakes should be used with caution in such cases:
» Lactose intolerance
» Egg white intolerance
» Violation of the kidneys and liver
» Digestive disorder
