Thursday, March 27, 2014

10 DELICIOUS PROTEIN RECIPES! ENGINEER MUSCLE AND HIT YOUR FIT GOALS WITH PROTEIN SMOOTHIES AND DESSERTS!

Rev up your fit recipe repertoire with these quick and easy protein meals from the athletes of CytoSport. Each recipe is simple, delicious, and packs a protein wallop!
Protein supplementation isn't all about chugging shakes and slamming liquid nutrition at precise times. Sure, protein is critical to your fitness goals, but choosing health shouldn't mean sacrificing taste or fun. In fact, feeding your muscles can be all about great-tasting, protein-packed desserts that rival the flavor of your favorite cream-cheese-covered breakfast pastries!
Add these CytoSport athletes' favorite recipes to your protein cookbook for a healthier take on sweet treats. Or, if you still prefer to kick off your morning with a shake, try their delicious smoothie options. The delectable combination of fruits and vegetables will kick your preferred protein vehicle into high gear, not to mention your fit goal gains.

JANELLE MCGUIRE - IFBB BIKINI PRO

Not only do these recipes feature traditional flavors like Muscle Milk vanilla, cocoa bean, and natural chocolate, but they also include dessert flavors like red velvet cake. The best part: They're quick, simple, and take five minutes or less to create!

1
 OATMEAL BANANA NUT PROTEIN COOKIE

If you thought about tossing out your overripe bananas, think again. Make the most of that dose of potassium by adding it to protein-cookie batter! Customize your cookie with anything from almond slivers to chocolate chips and raisins. Eat these warm or refrigerate for a delicious, chilled treat.
Ingredients
  • 2 overripe Bananas
  • 1 cup of Oatmeal
  • 1/8 tsp of Sea Salt
  • 1 tsp Cinnamon
  • Dash of Baking Powder
  • 1 scoop Muscle Milk Vanilla Creme
Directions
  1. Preheat oven to 350 F.
  2. Lightly spray a cookie sheet with olive or coconut oil. Evenly distribute the spray with a napkin or paper towel.
  3. In a large bowl, mash bananas until creamy. Add oats, protein, cinnamon, salt, baking powder, and any additional ingredients of your choice. Mix well.
  4. Plop mounded spoonfuls of the mixture onto cookie sheet. Sprinkle with almond slivers.
  5. Bake for 15 minutes.
  6. Eat and enjoy!
NUTRITION FACTS
Serving Size
Amount per serving
Calories 673
Total Fat11g
Total Carbs121g
Protein29g

2
 PROTEIN PUDDING

Sorry, Bill Cosby: It's time for Jell-O to move over! For added muscle-building power—and a new take on dessert—opt for protein pudding.
Ingredients
  • 1 scoop Muscle Milk Red Velvet Cake
  • 1/2 cup Liquid Egg White
For Chocolate Swirl Topping
  • 1 Organic Dark Chocolate Square
  • 1/4 tsp Olive Oil
Directions
  1. In a small bowl, combine protein powder and liquid egg whites.
  2. Whisk well with a fork until ingredients are slightly runny. Add a splash of water, if needed. Set aside.
  3. In a separate dish, melt dark chocolate squares in the microwave for 90 seconds or until fully melted. Do not overcook.
  4. Remove chocolate from the microwave and add olive oil. Whip with a fork and drizzle over pudding.
  5. Chill and enjoy!
NUTRITION FACTS
Serving Size
Amount per serving
Calories 297
Total Fat12g
Total Carbs18g
Protein30g
Protein Pudding PDF (33.2 KB)

3
 DECADENT CHILLED PROTEIN PUDDING

This must-try creation is definitely my new favorite. No more need to be tempted by yogurt-covered raisins. The ingredient list might be short, but this makes for one flavorful combination.
Ingredients
  • 1 scoop Muscle Milk Red Velvet Cake
  • 1 tbsp Sugar-free, non-fat Chocolate Pudding
  • 1/4 cup Liquid Egg Whites
  • 2 tbsp Water
  • Sliced Bananas and Strawberries (optional)
  • Orange Peel for garnish (optional)
Directions
  1. In a small bowl, mix together protein and pudding.
  2. Add liquid egg whites and water. Mix to a thick consistency.
  3. If the texture is runny, add more powder.
  4. Spoon out the batter and plop on a small plate.
  5. Freeze for 30 minutes.
  6. Use a zester on a ripe orange to garnish with orange peel. Serve with accompanying fruit slices!
NUTRITION FACTS
Serving Size (without optional fruit)
Amount per serving
Calories 192
Total Fat7g
Total Carbs13g
Protein23g

4
 PROTEIN BROWNIES

This recipe began as a challenge: Try to create something exceptional with limited ingredients. I wanted to capture the best "health benefits" a brownie could bring while still giving the bakery a run for its money. I've tried many variations and protein flavors, but never achieved the richness and texture a true brownie brings.
That is, until Muscle Milk Naturals hit the market, sweetened with Stevia and a bit of real sugar. Once I began experimenting, it didn't take long to figure out that the key to making the most exceptional protein brownie takes only four ingredients and two minutes of your time!
Ingredients
  • 1 scoop Muscle Milk Naturals Real Chocolate
  • 1/2 scoop Muscle Milk Complete Whey Cocoa Bean
  • 1 mounded tablespoon Chunky Natural Peanut Butter
  • Dash of Baking Powder, Water
Directions
  1. Combine all ingredients in a microwave safe bowl.
  2. Stir in small amounts of water until you reach a brownie-batter consistency.
  3. Microwave for one minute, check and stir, then microwave again for 30 seconds to 1 minute. Microwaves vary, so be careful not to overcook. You want a brownie texture—soft and gooey!
NUTRITION FACTS
Serving Size 
Amount per serving
Calories 320
Total Fat15g
Total Carbs15g
Protein30g
Protein Brownies PDF (33 KB)

GRETCHEN BLEILER - PRO SNOWBOARDER


5
 FAVORITE MORNING SMOOTHIE

Sometimes, nothing starts a day off better than a fruit-filled smoothie. Add a protein base and blend for a delicious, nutritious, muscle-making shake!
Ingredients
  • 3 frozen organic Strawberries
  • A small handful of frozen organic Blueberries
  • 1 organic Banana
  • 6-8 oz Coconut Milk
  • A small handful of Gluten-free Granola
  • 1 scoop Graham Cracker Muscle Milk
Directions
  1. Blend all ingredients together.
  2. Drink!
NUTRITION FACTS
Serving Size 
Amount per serving
Calories 649
Total Fat25g
Total Carbs86g
Protein22g

RYAN AND SARA HALL - DISTANCE RUNNERS


6
 RED VELVET MUSCLE MILK PANCAKES

No need to douse this breakfast griddle cake in loads of sugary syrup. It's already tasty and sweet enough! Follow the recipe below to serve up some guilt-free sweet treats.
Ingredients
  • 1/3 cup of your favorite Light-colored Flour (Gluten-free Flours can also be used)
  • 1/4 cup Egg Whites
  • 1/2 tsp Baking Powder
  • 1 scoop Muscle Milk Light Cake Batter
  • 1/2 cup Beet Juice
Directions
  1. Heat greased skillet on medium heat.
  2. Combine all ingredients until batter is smooth.
  3. Pour into heated skillet.
  4. Once bubbles form and one side is golden brown underneath, flip pancake.
  5. Cook on other side until golden brown.
  6. Serve with butter or cream cheese whipped with agave nectar.
NUTRITION FACTS
Serving Size 
Amount per serving
Calories 326
Total Fat3.7g
Total Carbs48g
Protein24g
TIPS
Can't find bottled beet juice? Use water and beet powder or red food coloring. Also, keep in mind that different flours have different absorption rates. Add flour until the pancake batter is the correct consistency—thick, but mixable.
If you're in a rush, as we usually are, you can substitute the first three ingredients for 1/3 cup of your favorite pancake mix. Bisquick Heart Smart works great, and Pamela's is a great gluten-free option.

RYAN BADER - MMA LIGHT HEAVYWEIGHT


7
 GREEN MONSTER

Go green! Start the day right with this veggie-powered that packs a solid protein punch.
Ingredients
  • 3 bunches of Kale
  • 3 stalks of Celery
  • Handful of Spinach
  • A few Pineapple Slices
  • 1 tbsp Coconut Oil
  • 1 scoop of Monster Milk Vanilla Creme
Directions
  1. Blend ingredients.
  2. Enjoy ingredients!
NUTRITION FACTS
Serving Size 
Amount per serving
Calories 497
Total Fat17g
Total Carbs62g
Protein28g
Green Monster PDF (32.1 KB)

BRITTANY TACY - IFBB PRO FIGURE


8
 MUSCLE MILK FROZEN CHEESECAKE CUPS

No need to head to the Factory. Save calories and cash by making your own cheesecake cups with minimal prep work! This recipe makes six cheesecake cups.
Ingredients
  • 2 scoops Muscle Milk Graham Cracker
  • 1/2 packet Jell-O Sugar-free Cheesecake Pudding Mix
  • 2 packets Stevia
  • 1 cup Unsweetened Almond Milk
Directions
  1. Mix all ingredients until batter reaches a thick consistency.
  2. Place cupcake wrappers into cupcake baking tray and pour batter about half way in each.
  3. Freeze for 1-2 hours.
  4. Top with peanut butter or almond butter. Enjoy!
NUTRITION FACTS
Serving Size For all 6 cups
Amount per serving
Calories 380
Total Fat14.5g
Total Carbs32.4g
Protein33g

9
 CHOCOLATE PEANUT BUTTER PANCAKES

Chocolate and peanut butter have long been a delicious combination. Instead of getting your fix in the form of candy or chocolate—true diet disasters—pile on the sweet with this protein-laden treat!
Ingredients
  • 1/2 scoop Monster Milk Peanut Butter Chocolate
  • 1 cup Liquid Egg Whites
  • 2 tbsp Raw Coconut Flour
  • 1 tbsp PB2: Powdered Peanut Butter
Directions
  1. Mix all ingredients in a bowl until they form a thick batter.
  2. Pour batter onto a greased skillet and cook like a pancake.
  3. Top with all-natural peanut butter or sugar-free maple syrup.
NUTRITION FACTS
Serving Size 
Amount per serving
Calories 342
Total Fat17g
Total Carbs25g
Protein47g

10
 MONSTER MILK BREAKFAST CAKE

What's better than breakfast for dinner? Dessert for breakfast! Eat cake guilt-free with this monster of a muscle-building recipe.
Ingredients
  • 1/2 cup Oatmeal
  • 1/2 scoop Monster Milk Peanut Butter Chocolate
  • 1/2 cup Liquid Egg Whites
  • 1 packet Stevia
  • 2 tbsp Unsweetened Almond Milk
Directions
  1. Mix all ingredients together in a bowl.
  2. Cook in a microwave for 1-2 minutes or until all the liquid is absorbed by the oats.
  3. Top with all-natural peanut or almond butter, or sugar-free maple syrup.
NUTRITION FACTS
Serving Size 
Amount per serving
Calories 295
Total Fat15g
Total Carbs32g
Protein31g

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