GymBug

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Archive for the tag “protein powder”

Alternative sources of protein

Hi there!

I drink protein shakes after any weight lifting sessions to help muscle repair and recovery. However, not everyone wants to do this or can (they aren’t great for people with sensitive stomachs, my stomach doesn’t always agree). So I thought to look for different sources of protein! I got these from Health online, which has recipes for each of these vegan/vegetarian alternatives.

  • Green peas; 7.9 grams of protein per cup.
  • Quinoa; 8 grams of protein per cup.
  • Nuts and nut butters; watch here, 1 ounce of almonds, cashews and pistachios (examples) have 160 calories BUT do contain 5-6 grams of protein.
  • Beans; these pack a fair protein punch, for example, there’s about 13 grams of protein per cup of kidney beans.
  • Chickpeas; 14.6 grams of protein per cup.
  • Tofu; 40 grams of protein per cup (you don’t need that much, go for half a cup).
  • Edamame; 16.8 grams of protein per cup.
  • Leafy greens; spinach, brocoli etc. 1 cup brocoli has 8.1 grams of protein per cup.
  • Chia seeds; these pack 4.7 gram of protein per ounce (about 2 tablespoons).
  • Sesame, sunflower and poppy seeds; sunflower seeds have 29.2 grams of protein per cup, sesame and poppy seeds have 21.6 grams of protein per cup.
  • Non-dairy milk; soy milk has most at 8 grams of protein per cup, almond, rice and hemp milk have around 1 gram of protein per cup.
  • Unsweetened cocoa powder; 1 gram of protein per tablespoon.

And there we have it! Some great alternatives to protein shakes for those who don’t like them, want them or can take them! A typical 25g scoop of protein with water yields about 100 calories and 25g of protein (some have more, I use MyProtein, GoNutrition or TheProteinWorks).

Do you have any great alternatives?

Gym Bug

Oats!

Hi there!

Warning: I will use oats and porridge interchangeably.

I’ve already done a post on Stoats, which is a great porridge company based in Scotland. I love their oats and recommend trying their flavours to mix breakfast up! However, if you prefer making your own delicious oats, I’ve made a list of easy toppings that you can cook into the porridge (just cook the toppings with th oats) or throw on after cooking. I usually cook my oats in the microwave also a make it slightly drier.

  • Banana; very simple. If you microwave your oats the banana disappears and creates a delicious and creamy mix.
  • Banana and honey; bit sweeter.
  • Pineapple; this becomes insanely hot in the microwave, but it’s a great sweet and sour flavour. Add some dried/fresh coconut to make a tropical breakfast.
  • Dried fruit; cranberries, raisins, sultanas, apricots, dried coconut, the list goes on! Bananas and raisins are also delicious.
  • Cinnamon; powdered cinnamon is brilliant, throw it in with bananas, apples, raisins for even more flavour.
  • Apples; cook them with the porridge too for delicious, hot breakfast.
  • Berries; strawberries, blueberries, raspberries, blackberries. Again, add these on top or cook into the porridge. Cooking them creates a lovely compote.
  • Peanut butter; on its own, with cinnamon, bananas or apples.
  • Jam; a bit more fruit (and a bit more sugar).
  • Peanut Butter and Jam; watch the portions here, but it’s a delicious treat.
  • Dark chocolate; a couple of squares, great if you’re craving some chocolate.
  • Cocoa powder; not as tasty as dark chocolate but better if you’re watching your calories.
  • Yoghurt; I really enjoy cooking up a nice, hot bowl of porridge and adding a tablespoon of low-fat natural or fruit flavoured yoghurt.
  • Granola; top your bowl with a modest amount of granola for a lovely crunch.
  • Almonds; adds a nice crunch and delicious flavour. Best add these in and cook for the final 20 seconds or crush them into your porridge.
  • Protein Powder; I recommend mixing up the protein and milk in your shaker then adding that to the oats before cooking to make sure the protein dissolves well.

You can also make porridge savoury, but I’ve never tried this (yet) but here’s a list of recipes from Shape to try if sweet porridge is not your thing!

If hot porridge is not your thing then try mixing your oats (typical 40g portion) with yoghurt in an airtight container (I use Weight Watchers individual pots, one per breakfast, great flavours), throw in some toppings listed above  and leave it overnight. Next morning you’ll have delicious cold oats, they must be left overnight however to ensure the oats soften. I’ve already mentioned overnight oats before with a recipe for Bircher’s Muesli that my mum makes.

IMPORTANT; porridge doesn’t need to be just for breakfast. Porridge can be a brilliant recovery food. Over the Christmas holidays I enjoyed cold, overnight oats post-run. You can get a great balance of carbohydrates and proteins and some sugars to help your body recover.

I’m a huge fan of porridge in case no one noticed.

Gym Bug

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