Protein is the cornerstone of any nutrition program, whether the goal is weight loss, muscle gain, or improving athletic performance.
Protein is considered the building block of life as it is found in most materials in our body, including cells, muscle, hair, skin, and nails.
Though, there is a lot more to this key macronutrient than we may think. Whether you’re looking to get lean, lose weight, or pack on muscle, there is no denying the importance of your daily protein intake.
Consuming an adequate amount of protein each day will have many benefits for your body and health, including reducing hunger and cravings, increasing muscle mass and strength, boosting metabolism, and improving bone health.
While we can get much of our required intake from a balanced diet that includes eggs, dairy, meat, and fish, it can sometimes be tricky when you follow a particular way of eating or have certain dietary requirements.
This is often why many of us opt for supplementation. However, another bonus to investing in a protein powder is the ability to get creative with high-protein recipes that can not only help us reach our daily protein target but also kick any sweet cravings to the curb.
Among all the high-protein pancakes, brownies, cakes, and bars, we have found a particularly delicious high-protein recipe that would make for a perfect guilt-free treat pre- or post-workout!
Introducing protein rice pudding!
Protein Rice Pudding Recipe
This recipe is a great combination of carbohydrates and protein, which makes for a perfect pre- or post-training snack. This snack will replenish your glycogen stores ready for your session and will ensure you’ve got an adequate supply of protein in your body to help your muscles perform, recover, and repair afterward.
Here’s what you need!
- 200g rice (risotto or rice pudding can also be used)
- 1 litre of milk (either cows or plant milk of your choice)
- 2 scoops of a whey protein powder of your choice
- Sweetener: optional
How to make it:
- Pour the rice into a saucepan with roughly half of the milk and slowly bring to the boil, stirring regularly
- Once the pan is boiling, turn it down to simmer on a low heat, stirring regularly
- Keep gradually adding milk as the rice begins to swell, ensuring there is milk covering the rice at all times
- Simmer for about 20 minutes or until the rice is soft and swollen, adding milk when required
- Take off the heat and allow to cool before adding the whey protein powder
- Add the whey protein 1 scoop at a time, stirring well to ensure it mixes
- Add more milk to achieve desired consistency
- Divide into 3 servings, depending on how you like your serving sizes
3 servings would provide around 20g of protein, 55g of carbohydrates, and around 350 calories - though this largely depends on the whey protein and type of milk used.
Feel free to add any desired toppings, such as syrup or fruit.You can keep this recipe in the fridge for up to 3 days, though you can also freeze it.
A perfect pre- or post-training hearty snack, ideal for bodybuilders!
Enjoy!
