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essential for those who practice sports and for those who wish to maintain excellent physical fitness. Proteins are, in fact, the fundamental building blocks of muscles, support muscle repair and growth after exercise, and contribute to a sense of satiety, thus helping to control weight: we discussed this extensively
in this article, where you can also find the recipe for
homemade protein bars.
Here are some ideas
for preparing protein-rich foods at home to consume after sports, as a snack or as a hunger-busting treat. Simple and easy-to-make ideas, with balanced ingredients that provide the right intake of all the most important macronutrients for our health.[/vc_column_text][/vc_column][/vc_row][vc_row css="%7B%22default%22%3A%7B%22padding-left%22%3A%220%22%2C%22padding-right%22%3A%220%22%2C%22border-style%22%3A%22solid%22%2C%22border-left-width%22%3A%221px%22%2C%22border-top-width%22%3A%221px%22%2C%22border-bottom-width%22%3A%221px%22%2C%22border-right-width%22%3A%221px%22%2C%22border-color%22%3A%22%23999999%22%7D%7D"][vc_column][vc_column_text]
Protein Chocolate and Coconut Cake
- 200 g Wholemeal flour
- 3 Egg whites
- 80 g Coconut sugar
- 150 ml Rice milk
- 50 g Dried coconut
Take the eggs and separate the yolks from the whites
Whip the egg whites until stiff peaks form
In a bowl, mix the wholemeal flour, coconut sugar, rice milk, and chopped dark chocolate
Gently fold the whipped egg whites into the mixture
Fold in the dried coconut and baking powder
Pour the mixture into a baking tray lined with parchment paper and bake in a preheated oven at 180°C for about 30 minutes
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Protein Smoothie
- 1 Ripe banana
- 200 ml Almond milk
- 30 g Vanilla protein powder
- 1 tablespoon Chia seeds
- Fresh fruit of choice
Put all the ingredients in the blender and blend until smooth and creamy.
Pour the smoothie into a glass and garnish with fresh fruit.
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Protein Omelette with Chickpea Flour
- 100 g Chickpea flour
- 4 Egg whites
- 50 g Turkey breast
- Salt and pepper to taste
- Herbs of choice (rosemary, thyme...)
In a bowl, mix the chickpea flour with a pinch of salt, pepper, and water until you get a smooth batter
Whip the egg whites until stiff and gently fold them into the batter
Heat a non-stick pan and pour in the mixture, cooking over medium heat
Add the slices of turkey and the herbs
When the omelette starts to set, fold it in half and let it cook for a few more minutes
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