High-Protein Meals for Sport & Exercise

Runners and athletes understand the crucial role of protein in muscle building and repair, workout recovery, and satiety. However, finding the time or desire to consume enough protein-rich foods can be challenging, especially when life gets busy or you’re on the move.

That’s where protein powder comes in handy. Protein powder is a convenient and versatile way to add more protein to your meals and snacks. You can mix it with water or milk for a quick shake, or you can use it to make delicious recipes that are perfect for breakfast, snacks, or desserts.

 

This article presents several fast and easy protein powder recipes suitable for runners and athletes. These recipes are designed to be delicious, nutritious, filling, and satisfying, and can be prepared at home with readily available ingredients. The recipes include:

 

 

Protein Powder Banana Muffins

 

These banana muffins are moist, fluffy, and naturally sweetened with ripe bananas and honey. They’re also packed with protein from whey protein powder and Greek yogurt. You can enjoy them for breakfast or as a post-run snack.

 

Ingredients:

 

– 2 ripe bananas, mashed
– 1/4 cup honey
– 1/4 cup Greek yogurt
– 2 eggs
– 1 tsp vanilla extract
– 1 1/2 cups whole wheat flour
– 1/4 cup whey protein powder (vanilla or chocolate)
– 1 tsp baking soda
– 1/4 tsp salt
– 1/4 cup chocolate chips (optional)

 

Directions:

 

– Preheat oven to 180°C (350°F) and line a muffin tin with paper liners.
– Combine the bananas, honey, yogurt, eggs, and vanilla in a large bowl and whisk until blended.
– In a separate bowl, whisk together the flour, protein powder, baking soda, and salt.
– Incorporate the dry ingredients into the wet mixture and stir until just combined. If desired, gently fold in the chocolate chips.
– Divide the batter evenly among the muffin cups, filling them about 3/4 full.
– Bake for 18 to 20 minutes or until a toothpick inserted in the center comes out clean.
– Allow the muffins a brief cooling period in the pan before transferring them to a wire rack for complete cooling.
– Enjoy or store in an airtight container in the refrigerator for up to 5 days.

 

Be Well by Kelly Vanilla Bean Protein Powder

 

Unlike many protein powders with less effective extraction methods, Kelly uses a chemical-free process that prevents contamination and nutrient loss, achieving each flavor with under three ingredients.

 

A Swedish grass-fed beef protein powder that offers more than 20 g of protein per serving and packs all 8 essential amino acids, including all 3 BCAAs and naturally occurring collagen amino acids.

 

 

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Protein Powder Crepes

 

Protein powder, eggs, milk, and flour easily combine to create thin and delicate crepes, perfect for both sweet and savory fillings. Customize them with your favorite additions like fruits, nuts, nut butters, jams, or chocolate. They make an ideal weekend brunch or a special treat

 

Ingredients:

 

– 2 scoops of whey protein powder (vanilla or chocolate)
– 4 eggs
– 1 cup of milk (dairy or plant-based)
– 1/4 cup of all-purpose flour
– A pinch of salt
– Cooking spray or butter

 

Directions:

 

– In a blender, combine the protein powder, eggs, milk, flour, and salt. Blend until smooth and frothy.
– Heat a nonstick skillet over medium-high heat, then lightly coat the surface with cooking spray or butte
– Pour about 1/4 cup of batter onto the skillet and swirl it around to cover the bottom of the pan.
– Cook for approximately 2 minutes, or until the edges begin to lift. Flip and cook the other side for an additional minute.
– Transfer to a plate and repeat with the remaining batter. You should get about 8 crepes.
– Fill each crepe with your desired toppings and fold or roll them up.
– Serve immediately or store leftover crepes in a sealed container in the fridge for up to 3 days.

 

Truvani Plant Based Protein Powder

 

Truvani offers a selection of low-calorie, high-protein foods. These products are formulated with premium, vegan ingredients through a 100% organic process, ensuring they are free from fillers and additives.

 

This protein powder, sweetened with organic monk fruit for optimal taste, aids in muscle recovery and maintenance.

 

 

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Protein Powder Brownies

 

Who doesn’t love a gooey chocolate brownie? These brownies are made with protein powder, cocoa powder, almond butter, and maple syrup. These rich, fudgy, and gluten-free treats can be enjoyed as dessert or a pre-workout snack, satisfying your sweet cravings guilt-free.

 

Ingredients:

 

– 1/2 cup of almond butter
– 1/2 cup of maple syrup
– 1 egg
– 1 tsp of vanilla extract
– 1/4 cup of cocoa powder
– 2 scoops of whey protein powder (chocolate)
– A pinch of salt
– Optional: chocolate chips, nuts, dried fruits

 

Directions:

 

– Preheat oven to 180°C (350°F) and line an 8×8 inch baking pan with parchment paper.
– Combine the almond butter, honey, cocoa powder, protein powder, eggs, baking soda, and salt in a large bowl and whisk thoroughly.
– Pour the batter into the prepared pan and spread it evenly with a spatula.
– Bake for 18 to 20 minutes or until a toothpick inserted in the center comes out clean.
– Let the brownies cool completely in the pan before cutting into 16 squares.
– Serve as is, or enhance with whipped cream, nuts, or chocolate chips if you like.

 

 

Garden Of Life Sport Organic Vegan Protein Powder

 

Garden of Life is known for its high quality testing procedures. Using pea bean in the mix provides a perfect balance between all amino acid components.

 

This product offers 22 grams of complete plant-based protein from a blend of organic peas, sprouted grains, seeds, and legumes, plus whole food vitamins and minerals. It also contains probiotics to support digestive health.

 

 

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Protein Powder Waffles

 

These protein powder waffles offer a crispy exterior and fluffy interior, making them a great breakfast or post-workout option. These are also a good source of protein and fiber, while being low in carbohydrates and fat, and require few ingredients for quick preparation.

 

Ingredients:

 

– 1 cup of oat flour (or blend rolled oats in a blender until fine)
– 1/4 cup of vanilla protein powder
– 1 teaspoon of baking powder
– A pinch of salt
– 1 cup of unsweetened almond milk
– 1/4 cup of unsweetened applesauce
– 1 egg
– Cooking spray or oil

 

Directions:

 

– Combine the oat flour, protein powder, baking powder, and salt in a large bowl and whisk until well mixed.
– In a small bowl, whisk together the almond milk, applesauce, and egg.
– Incorporate the wet ingredients into the dry mixture and mix thoroughly until smooth.
– Heat a waffle iron and spray it with cooking spray or oil.
– Use roughly 1/4 cup of batter per waffle and cook on the preheated iron for 3 to 4 minutes, or until it’s a nice golden brown and crispy.
– Repeat with the remaining batter until you have four waffles.
– Serve plain, or add fresh fruits, yogurt, nut butter, or maple syrup if you like.

 

 

Sano Plant-Based Organic Vanilla Protein

 

Sano’s single-serve protein pouches offer 20 grams of complete organic plant protein from hemp, pea, and flax seeds, providing essential fats, calories, and all nine essential amino acids, including BCAAs, making them suitable for various diets, including gluten-free.

 

The recyclable eco friendly package promotes environmental sustainability. the portable packets are great for travel and while working out on the Peloton.

 

 

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These are just some of the many ways you can use protein powder in your recipes. Protein powder is a great ingredient to have in your pantry, as it can help you boost your protein intake and make your meals and snacks more delicious and nutritious.