In the magazines and blogs that discuss "fitness" topics, I often read doubts about the best time to take supplements. Before training (and how soon), or after (and how long after)? So today I would like to prepare for you a protein snack, the ideal muffins to take a couple of hours before going to the gym or immediately after the effort to recover your energy.
Video of the Recipe
Identity Card of the Recipe
- 147 KCal Calories per serving
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Ingrediants
For 10 muffins
- 150 g of oat flakes
- 300 g of egg white
- 120 g of raspberries
- 75 g of dark chocolate
- 150 g (weight with peel) of banana
- 15 g of whey protein
- 20 g of fructose
Materials Needed
- Muffin molds
- Muffin cups
- Scale weighs food
- Wooden spoons
- Ladle
- Chopping board
- Knife
- Mixer
Preparation
- Combine about half of the oat flakes in the container of a blender to obtain a very fine flour.
- Peel the banana and cut it into cubes.
- Chop the dark chocolate with a knife to obtain a coarse mince.
- In a bowl, pour the oat flour and the flakes, the banana pieces, the fructose, the dark chocolate flakes, the raspberries, the protein powder and mix everything with the egg whites.
Did you know that
To prepare this recipe you can use fresh or frozen raspberries, depending on seasonal availability.
As for the powdered proteins, milk or soy proteins can be preferred, neutral or flavored with vanilla, cocoa or hazelnut.- Preheat the oven to 180 ° C.
- Insert 10 paper (or silicone) cups into the special muffin mold. Fill the molds with the mixture obtained until it reaches the edge.
- Place the cupcakes in the oven and bake at 180 ° C for 20-25 minutes.
- Remove from the oven and consume lukewarm.
Alice's comment - PersonalCooker
We learn how to prepare the supplements with our hands, so we are sure of what we are taking, without spending a lot of money! To taste them at their best, once cooked, I suggest you heat them in the microwave for a few seconds: the chocolate will melt, the heart of the muffin will soften and it will be a real pleasure to eat them!Nutritional values and Health Comment on the recipe
The Pre-Workout Snack is a useful meal to support the effort of a session of sporting physical activity. It has a medium energy intake, a moderate glycemic index and a nutritional breakdown that favors carbohydrates (followed by proteins and finally by lipids).
The fibers are well present and cholesterol is almost absent; the fatty acids are mainly saturated. The Pre-Workout Snack is suitable for sports nutrition, but must be excluded by those suffering from gluten intolerance and / or severe adverse reactions to lactose. The average portion is around 80g (130kcal).
