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Yeah, I said it. Protein cookies! A portable snack that works for pre, peri and post workout nutrition, easy to make and simple - plus, cookies!
Recipe makes 24 cookies, with 5.1g protein per cookie.
2/3 cup protein powder
1/3 cup ground flax
1 cup sugarfree sweetener
1/2 cup butter
3 tablespoons peanut butter
1 teaspoon vanilla
2 1/2 tablespoons coconut oil
Pinch of salt
Cream the butter, coconut oil, sweetener and salt. Add the peanut butter and mix well. Mix in the beaten eggs and vanilla, then slowly add the remaining dry ingredients. The result should have a light, fluffy consistency - we're after soft peaks here, people.
Drop by spoonfuls into a cookie sheet, and press down slightly. Bake at 375F for 8 minutes if you like your cookies soft, or 10 if you like them hard.
And while we're on the subject of cookies...
5: Dough Balls
Balls of cookie dough are even more indulgent than cookies themselves, and rank highly among the foods that add more to your waist than your chest... until now!
2 cups crunchy peanut butter
2 scoops protein powder (chocolate or vanilla)
2 ripe bananas mashed
2 tbsp flax seed
If your protein powder is unflavoured, try using 1-2 teaspoonsfull of cocoa powder and an equal amount of sugar or sweetener.
In a large bowl, mix together the peanut butter, protein powder, bananas and flax seed. Mold the mixtures into walnut sized balls - try using a melon scoop to portion them out. Then place them into a container, using cook's parchment to separate the layers. Freeze them for at least 2 hours before serving, though they're best if frozen overnight.
Another simple, effective classic: simply add a scoop of protein powder to your oatmeal. Ideal for pre or post workout nutrition if you're not shying away from complex carbs - an especially good choice if you train somewhere cold in winter!
7: Homemade Protein Bars
These homemade protein bars don't require baking and can be carried and eaten more or less anywhere, making them another great all-rounder, good for post, peri or pre workout nutrition. They're another cold day life saver too!
Recipe makes 6 bars, each with 12 grams of protein.
1 1/4 cup rolled oats
50 grams vanilla whey powder (any whey powder will work)
1/4 cup smooth peanut butter
2 tablespoons ground flax seeds
1/3 cup dry milk
1 teaspoon vanilla extract
2 tablespoons sliced almonds
2 tablespoons chocolate chips
Try using cherries or dates for a fruitier tasting bar. Unflavoured protein powder works fine with this recipe.
Put 1 cup of the oatmeal in a food processor and blend until it becomes oat flour.
In a medium sized mixing bowl, stir together the oat flour, remaining oats, protein powder, peanut butter, flax seeds, dry milk, vanilla, and 1/4 cup lukewarm water until the ingredients are mixed together.
Transfer the mixture to a loaf pan. Use the parchment to press down firmly on the mixture until it assumes the shape of a loaf.
Ina small skillet, toast the almonds over low heat until they're fragrant and lightly toasted, then pour the chocolate over the almonds.
Place the bars in the freezer for 10 minutes, in a 5" by 8" loaf pan lined with parchment.
Wrap each bar in parchment and then put them in a sealed bag, and put them in the refrigerator for up to 7 days or the freezer for up to 3 months.
8: Frapaccino, Extra Protein
Cookies, Dough Balls, and now this? I know, I know, but this protein frapaccino recipe might be just the thing on a hot day the way the oatmeal is on a cold one, and it doesn't take that much preparation either. It's a great pre-workout choice due to its caffeine content, but it's good during or after training too.
Recipe makes 1 serving, with 20 grams of protein.
Between 1 teaspoonful and 1 tablespoonful of instant coffee granules
3/4 cup skimmed milk
1/4 cup chocolate coffee creamer
1 scoop chocolate flavor whey protein powder
10 ice cubes
If you don't have chocolate whey powder, use your normal unflavored protein powder. Feel free to experiment with vanilla or strawberry flavored powders if you like, but we're not responsible for the consequences!
Place the ingredients in a blender, and blend until smooth. That's it. The amount of coffee is listed as a variable because the amount you'll use is down to personal preference.
Hopefully, one of these recipes is the one you're looking for when you just can't look at another protein shake.