May 5, 2015 Admin Home page » For weight loss
It is not always possible to have a normal snack, there is a lot of food, but it is oversaturated with fats and carbohydrates, the level of protein content is negligible, and it is precisely this that serves as the basis for building muscles and losing weight.
Below we will provide 7 wonderful recipes with beneficial properties that will only have a positive effect on your figure and will not spoil your health. These are the most common products + recommendations from professionals, creating a real nutrition bomb!
Chocolate protein pudding
This is a quick and easy to prepare snack that can be eaten any time of the day. This dish is perfect for those on a low-carb diet but miss rich desserts like puddings. This recipe makes one serving. If necessary, you can double the amount of ingredients.
Ingredients:
1 scoop of dried egg white with chocolate
1 teaspoon cocoa powder
3/4 cup Greek yogurt
1-3 teaspoons milk
Preparation:
Mix egg white and cocoa powder.
Gently stir powder mixture into Greek yogurt.
Depending on the consistency of the yogurt, add a little water to thin the mixture.
Protein powder for cheesecakes
Ingredients:
- cottage cheese 1% – 500 gr
- vanilla protein – 30 g
- eggs - 3
- oatmeal - 2 tbsp. l.
- sugar - 1 tsp.
- salt - 1 pinch
Let's get started:
- Place cottage cheese in a bowl, beat in eggs, add salt, sugar and mix everything.
- Mix the protein with flour, add to the cottage cheese and mix everything.
- Heat a non-stick frying pan and grease it with a thin layer of oil.
- Fry the cheesecakes only in a hot frying pan over low heat for 2 minutes. from each side.
- Place the cheesecakes on a plate and serve hot, garnishing to taste.
Enjoy your tea!
Vegan Coconut Popsicles
These popsicles are the perfect treat on a hot summer day. The dish contains very few calories. A great dessert for those trying to watch their weight. Another big benefit: this dish is both vegan and vegetarian. Depending on your taste preferences, you can use any frozen or fresh berries. A popsicle mold will make the whole process easier, but these popsicles can be made without a mold if you prefer.
Ingredients:
1.5 cups strawberries, raspberries, blueberries or blackberries
2 scoops vanilla protein
1 cup soy milk
0.5 cups coconut milk
1 banana
Preparation:
Finely chop 0.5 cups of berries and set aside.
Blend the remaining berries, protein powder, milk and bananas in a blender until smooth.
Lay out popsicle molds and place a few pieces of chopped berries in each mold. If you don't have molds, you can use small cups or ice trays.
Pour ice cream mixture over berries.
Insert a popsicle stick into each serving.
Place in the freezer for four hours or until set.
Oatmeal Protein Cookies
Ingredients:
- liquid honey - 2 tbsp. l.
- oat flour - 1-1.5 cups
- vanilla protein – 30 g
- egg - 2 whole and 2 whites
- green apple - 1
- baking powder - 1 tsp.
- cinnamon - 1 tsp
- salt - 1 pinch
Let's get started:
- Pour honey into a bowl, add baking powder, cinnamon and salt. Mix everything well with a whisk.
- Add the eggs and mix everything well again.
- Now add the protein and flour. Instead of flour, you can grind oatmeal, which takes a long time to cook, but is not quick-cooking.
- Wash the apple, remove the core, grate it and add it to the dough.
- Continue kneading.
- I don't make it thick.
- Then place the dough in a piping bag and press the cookies onto a parchment-lined baking sheet.
- The oven should already be heating up by this time.
- And when the temperature is 180 C, put the baking sheet in the oven.
- Bake for 20 minutes.
- But everyone’s oven is different, so the cooking time will be different. Better watch the process.
Enjoy your tea!
Oatmeal with Protein Powder and Cinnamon
Adding protein powder to your morning oatmeal may seem like a good idea, but many are finding it's not that easy. Whey protein can curdle at very high temperatures, giving the dish an unpleasant texture. To make delicious, high-protein oatmeal, follow these steps:
Ingredients:
0.5 cups oatmeal
2 cinnamon sticks
1 chopped apple
1 cup almond milk
0.5 cup vanilla whey protein powder
1 teaspoon cinnamon
Preparation:
Combine oats, cinnamon, apple and milk in a small saucepan.
Place the pan over medium heat and bring to a boil.
Cook the porridge over low heat.
Cook the porridge for an average of 5 to 15 minutes until it reaches the desired level of softness.
Remove the pan from the heat and carefully stir in the whey protein.
Sprinkle with cinnamon when serving.
Protein powder for pancakes
Ingredients:
- sugar substitute - 1 teaspoon. l.
- egg white - 3
- Strawberry flavored protein – 25 g
- almond oil - 1 table. l.
- water - ¼ cup
Cooking:
- Place egg whites, sugar substitute, oil, water in a bowl and mix everything well.
- Add the protein and beat everything until smooth.
- Heat a non-stick frying pan and grease it with vegetable oil.
- Fry the pancakes on both sides until golden brown.
- When serving, drizzle with your favorite syrup. You can decorate with strawberries or banana slices.
Enjoy your tea!
Nut snack with protein powder
This snack will appeal to those who are tired of eating plain protein powder or dry granola bars. These delicious protein balls are high in healthy fats. They can be stored at room temperature for quite a long time, so they will be an excellent source of protein when traveling. If desired, this protein snack can be combined with any tasty additions.
Ingredients:
0.5 cups whey protein powder
1 cup nut butter
0.25 cup agave nectar
1-2 tbsp. spoons of coconut oil
0.25 cup coconut flakes, chopped nuts, dried fruit or other additives
Preparation:
Place all ingredients except coconut oil in a bowl and stir to combine.
Start with 1 tablespoon coconut oil and gradually add more if the mixture seems dry.
Divide the mixture into 1/8 cup portions and roll into firm balls.
Store in an airtight container until ready to eat.
High protein hummus and CYBER breads
Of course, hummus already contains some protein from the chickpeas, but this is often not enough. Add shelled hemp seeds to your recipe to boost protein and healthy fatty acids. And to make your snack even more healthy and tasty, complement it with CYBER protein breads.
Photo: BioFoodLab
Cooking time:
10 minutes.
Ingredients:
- peeled hemp seeds – 1/4 cup;
- salt – 1/2 tsp;
- cooked chickpeas – 1.5 cups or washed and dried chickpeas – 1 can;
- freshly squeezed lemon juice - 2 tbsp. l.;
- chopped garlic - 1 small clove;
- tahini – 1 tbsp. l.;
- ground cumin – 1/2 tsp;
- water – 1/3 cup;
- black pepper;
- CYBER crispbread for serving.
Place the hemp seeds and salt in the bowl of a food processor fitted with an S blade. Grind the seeds for about 30 seconds or until they turn into flour. Then add the chickpeas, lemon, garlic, tahini, cumin and water. Mix all ingredients until smooth - this will take about 1-2 minutes. Season to taste with black pepper and serve with crispbread.
How much protein and amino acids are in egg white?
Egg whites contain a lot of amino acids that we know under the abbreviation BCAA - namely the essential leucine, valine and isoleucine. This distinguishes eggs as a product from, say, the popular chicken breast - in chicken, and in poultry meat in general, there is a noticeable lack of valine, which is fundamentally important for the growth of muscle mass.
It is worth mentioning here that for proper nutrition of both a professional and an amateur athlete, it is not so much the amount of protein eaten that is important, but its diversity, due to the fact that different foods contain a different set of amino acids.
We wrote in an earlier article about why essential amino acids are important and how to take them.
Therefore, if you are trying to get the required amount of proteins only from regular food, then the protein foods should be as varied as possible - that is, add dairy products, vegetable proteins, fish, eggs to the chicken breast.
Or - we supplement the shortened menu with sports nutrition - protein shakes.
And if you compare the amino acid profile of egg protein and whey protein, you can see an advantage not only in valine and isoleucine, but also in other equally important amino acids - arginine, cysteine and methionine. Leucine and other amino acids are approximately equal in amount.
Protein comparison table for amino acid content in egg and whey proteins per 100 grams (average values):
| Amino acids | Whey | Egg |
| Irreplaceable and conditionally irreplaceable | ||
| Arginine | 1.8 | 6.7 |
| Valine (BCAA) | 5.1 | >0.1 |
| Histidine | 2.0 | 2.7 |
| Isoleucine (BCAA) | 6.2 | 6.1 |
| Leucine (BCAA) | 12.8 | 9.5 |
| Lysine | 10.3 | >0.1 |
| Methionine | 2.0 | 4.3 |
| Threonine | 4.2 | 5.5 |
| Phenylalanine | 3.8 | 6.7 |
| Tryptophan | 2.5 | 1.9 |
| Replaceable | ||
| Alanin | 5.0 | 7.0 |
| Aspartic acid | 10.2 | 11.5 |
| Glycine | 1.9 | 4.0 |
| Glutamine | 16.9 | 13.5 |
| Proline | 4.1 | 4.4 |
| Serin | 3.9 | 7.7 |
| Tyrosine | 3.4 | 4.4 |
| Cystine | 3.7 | >0.1 |
| Total BCAAs | 24.1 | 15.6 |
| Total irreplaceable | 50.7 | 43.4 |
Egg protein is absorbed more slowly than whey protein, but faster than casein, which makes it more versatile when taken: both after a workout and during the inter-workout period. There is an opinion that the rate of protein absorption is very important when working on increasing muscle mass, and in this aspect, egg white is inferior to the quickly digestible whey protein. But more and more studies are proving that there is no fundamental difference in how quickly the necessary amino acids enter the body after a workout; the main thing is to try to eat valuable protein over the next 8 hours, nutritionists assure, when the recovery process is underway.
Again, we note that the quality of the protein and its amino acid composition are more important than the speed of absorption.
From the point of view of a sports goal, egg protein is primarily relevant for gaining weight, but it is also suitable for nutrition during the process of cutting or losing weight.
Pumpkin Protein Balls
Pumpkin balls are an unusual snack. Suitable as a dessert for tea or as a snack during the day. To prepare this you will need pumpkin puree. It is better to prepare it using a blender.
Ingredients:
- honey - 2 tbsp. l.;
- cottage cheese – 2 tbsp. l.;
- protein – 1 tbsp. l. with a slide;
- whole egg - 1 pc.;
- egg white – 3 pcs.;
- pumpkin puree – 1 tbsp;
- cottage cheese – 2 tbsp. l.;
- oatmeal – 4 tbsp.;
- peanut butter – 2 tbsp. l.;
- almonds – 1/4 tbsp.
Cooking method:
- Mix all dry ingredients separately, then add the rest.
- Knead the dough until it has a homogeneous consistency.
- Form balls of approximately the same size and place them on a baking sheet lined with baking paper.
- Bake for 15-20 minutes. at a temperature of 180 °C.
You shouldn’t keep the balls in the oven longer, otherwise they will turn out a little dry. When baked correctly, the dessert will acquire a delicate texture that almost melts in your mouth.
Protein shakes
Protein shakes are a popular drink for those who want to build muscle and lose fat. They are prepared on the basis of skim milk or yogurt. Almond and soy milk can be used. The most popular ingredients also include cottage cheese, as it contains casein. Unlike other types of proteins, it takes longer to digest and provides the body with amino acids for a long time.
Ingredients:
- skim milk – 1.5 tbsp;
- banana – 1 pc.;
- protein – 2 scoops;
- peanut milk - 1 tbsp. l.
To prepare a protein shake , simply mix all the ingredients using a blender to create a drink with a homogeneous consistency. This is just one of many recipes. There are many other ingredient combinations:
- Heavy cream – 2 tbsp. l., chocolate protein – 2 scoops, water – 500 ml, brewed coffee – 500 ml.
- Banana – 0.5 pcs., apple juice – 1 tbsp., chopped peaches – 1/3 tbsp., bran – 1 tsp., protein powder – 1 scoop.
- Skim milk - 1.5 tbsp., strawberries - 1 tbsp., vanilla low-fat yogurt - 1 tbsp., orange juice - 0.5 tbsp., honey - 1 tbsp. l., protein powder – 2 scoops.
