Whenever you're working up a sweat on the bike, or even at the gym, sometimes you need a little boosts of energy to really keep you going.
Proteins are essential when you're training as they provide much needed fuel to get those muscles working, and are also responsible for building and repairing muscle.
Healthy foods don't have to be tasteless, nor do you need to spend a small fortune on powders, gels and soluble tablets. Many of the best sources of protein can be easily bought in any grocery store, so you can make your own bite-size boosts.
Here's some quick and easy protein snacks to take out with you on the bike, or for those post-workout cravings.
Peanut Butter & Chocolate Energy Balls
Peanut butter is packed full of flavour and protein, and when you combine it with chocolate, it's a winning combination.
To make this little balls of energy bliss, you'll need: a mashed banana, 1 tbs cocoa powder, 1 tbs peanut butter, 2 tbs, flax seed, 2 tbs Vanilla protein power and 65g of rolled oats.
Thoroughly mix the banana, cocoa powder, peanut butter, flax seen and protein power into a medium bowl until they stick together. Stir in the rolled oats, until the ingredients are evenly mixed.
Scoop out balls of the mixture onto a greaseproof tray, and refrigerate for at least 30 mins. Et viola! Each of these tasty balls will contain roughly 4g of protein.
Perhaps the most versatile super food out there, Granola allows you to make your own perfect blend of seeds, nuts and dried fruit.
Check out this basic recipe, and then create your own favourites by adding personalised fruit and nuts to your taste. You can take them on a ride with you in a zip-lock bag, or even mix them with some tasty greek yoghurt for a quick energy fix.
Quinoa Peanut Butter Cups
These tasty energy cups contain 4g of protein and can be made even tastier by the easy "no-baking" method.
You'll need: 70g of puffed quinoa, 60g of peanut butter, 60g coconut butter, 2 tbs coconut oil, 1 tbs maypole syrup, a tsp of vanilla extract and muffin cases.
Thoroughly mix the peanut butter, coconut butter, oil, syrup and vanilla into a heated pan and allow to melt until smooth. With the quinoa in a medium sized mixing bowl, pour the melted mixture on top and stir.
Once mixed, scoop the mix into the muffin cases on a flat tray then pop in the freezer for 1 hour to set before transferring them to the fridge.
These tasty snacks are the perfect alternative to crisps and ideal for taking out and about with you, not to mention they are healthy and easy to make. This recipe allows you to experiment with seasoning and ingredients so you can find a taste you love.
You'll need: 1 can of chickpeas, 1 tsp olive oil, 1/4 tsp of salt, 1/2 tsp of garlic powder, 1/2 tsp dried basil and some chilli flakes.
First start off by washing and draining the chickpeas. Mix the chickpeas, oil and seasoning in a bowl until they are evenly coated. Pour the mix out onto a foil lined baking tray and bake at 220 degrees for 10-15 minutes, or until starting to brown. Once coloured, turn off the oven and leave them to cool before consuming.
Cinnamon Raison Flatbread
This tasty and healthy flatbread recipe is packed with protein, with up to 12g per slice. It's great to eat on its own, or as part of a meal.
You'll need: 60g of coconut flour, 2 tsp of baking powder, 12 eggs, 2 tbp of sugar, 1 tbp cinnamon powder, 60g of raisons.
In a large bowl, whisk the eggs before adding the coconut flour, baking powder, sugar and cinnamon. Then whisk together. When mixed, fold in the raisins and pop to the side.
Heat a large flat pan with a little bit of oil, then pour discs of mixture into the pan and allow to cook for 1-2 mins. Once bubbles form on the edges, flip them over and cook again.
Choc Chip Protein Cookies
These cookies are the perfect protein boost, with each containing roughly 7g of protein which will surely give you that essential energy boost.
You'll need: 220g of almond butter, 60g of vanilla protein powder, 40g coconut sugar, 1 egg and 3 tbs of milk chocolate chips.
Mix all the ingredients into a large mixing bowl and ensure evening mixed together for consistency. If the mix is too runny, add some more protein powder to thicken it up. Spoon the mixture onto a greaseproof baking tray and bake at 180 degrees for 10-12 minutes.
There's a number of protein sources which are tasty and great to mix-n-match. Seeds, nuts and eggs are a natural source of protein, containing all the important amino acids your body needs for muscle building and recovery.
With these easy protein recipes, you'll have that tasty energy boost wherever you go.
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