I am a firm believer in the power of real food in an athlete’s diet; not only in the main meals but also for recovery. So this means more fish, meat, eggs, root veggies or whole grains and vegetables straight after training. However this is not always possible or appetizing after a long training session.
This is another little number created for my hard in training ironman boyfriend who had a big training day today. They are similar to the coffee-date recovery muffins but higher again in protein; this makes them a super choice for not only endurance athletes but also strength-power athletes. They also work well as an occasional treat for us less active persons given they are far healthier than normal bread, muffins and croissant options.
I have written more on recovery in my other recipe so please click here:
An ideal snack time for these is before or after training. They provide fuel before with the added benefit of protein, and recovery after training. Enjoy!!!
- Measuring cups
- Baking bowl
- Fork for mixing
- Muffin tin
- 2 scoops of chocolate whey protein (I used ROS brand; you could use vegan protein in chocolate flavour however be mindful that whey and vegan protein act very differently in their consistency and so will require different proportions of wet ingredients)
- 1 tblsp coconut sugar (you could use castor sugar, Demerara sugar or a similar “sugar” option)
- 1 tsp sea salt
- 1 1/4 cups self-raising/ gluten-free self-raising flour
- 1 cup brown rice flour (I was contemplating using soya flour; I am sure that many gluten-free flour options will work here)
- 1 cup organic (GF) oats
- 1/3 cup psyllium husks
- Decent fistful of dried vine fruits
- 1 duck egg or large free-range hens egg
- Milk (preferably full fat and organic) to desired consistency
Simple! Place the whey protein, sugar, salt, cocoa/ cacao powder, flours, oats, dried fruits and psyllium husks in a large bowl and mix with a fork. Then add the egg and milk and mix through with a fork.
Allow to sit for a while as the psyllium husks will soak up some moisture. You want the consistency to be that of a chocolate cake consistency 🙂
Place mixture in your (greased) muffin tin and bake at 180- 200 C for approximately 20 minutes until a knife runs through the muffin clean. Avoid over baking or they may dry out.
These muffins are a nutritious treat for those that have worked hard in their training. Carbohydrate based foods are the food group that must be earned…. in preparation and recovery. Protein assists muscle repair and mitochondrial biogenesis. Phospholipids in eggs are a real bonus in the diet for health and sport.