If you are looking for a quick snack, here is a tasty and nutrient-rich Fitness Recipe to consume throughout the day or as a pre-workout, Oat, Banana and Whey Protein Muffin is the perfect choice.
This recipe combines the natural sweetness of banana with the benefits of oats and the high protein concentration of whey, resulting in a nutritious, practical muffin with no added refined sugar.
These muffins are baked, light and ideal for those who want to maintain a balanced diet without sacrificing flavor.
Furthermore, they are great for those who want a good dose of energy and protein in a practical and delicious way.
Benefits of Ingredients:
- Banana: rich in potassium and fast-absorbing carbohydrates, it is excellent for providing energy before training and helping with muscle recovery.
- Oat: one of the best sources of soluble fiber, which aids digestion, controls glucose levels and promotes satiety.
- Whey Protein: a high-quality protein that aids muscle recovery, ideal for including in fitness recipes, especially for those who train regularly.
Ingredients:
- 2 ripe bananas, mashed
- 2 eggs
- 1 cup oatmeal
- 2 tablespoons of whey protein (vanilla or neutral flavor)
- 1 teaspoon of baking powder
- 1 teaspoon ground cinnamon
- 1 tablespoon coconut oil (or other healthy oil)
- 1 teaspoon vanilla extract (optional)
- 1/4 cup almond milk or other plant-based milk
- 1 tablespoon honey (optional)
Method of preparation:
- Preheat the oven: heat the oven to 180°C and grease a muffin tin with coconut oil or use paper muffin cups.
- Prepare the dough: In a bowl, mash the bananas well. Add the eggs, coconut oil, almond milk and vanilla essence, mixing well until you get a homogeneous mixture.
- Mix the dry ingredients: In another bowl, combine the oat flour, whey protein, cinnamon and baking powder. Then add the dry mixture to the wet mixture, stirring until all the ingredients are incorporated.
- Distribute the dough: divide the batter into the muffin cups, filling them about 3/4 full.
- Bake the muffins: Bake for about 20 to 25 minutes, or until the muffins are golden brown and firm to the touch. Do the toothpick test to check if they are done.
- Let it cool: Remove from the oven and let cool before unmolding. Muffins can be stored in a sealed container for up to 3 days, or frozen for future consumption.
Consumption Tips:
- Pre-workout: These muffins are a great option to eat before training, providing quick energy from the bananas and fiber from the oats, as well as protein to help with muscle recovery.
- Everyday snack: they are perfect to take as a healthy snack throughout the day, maintaining a balanced diet without having to resort to industrialized options.
- Variety: You can add nuts, raisins or dark chocolate chips to the dough to add more flavor and nutrients.
Nutritional Benefits:
- Energy and recovery: Banana and oats provide quality carbohydrates to give your body energy, while whey protein offers a rich source of protein for muscle recovery.
- Fiber and satiety: Oats are rich in fiber, promoting satiety and helping to maintain healthy digestion.
- Practicality: Muffins are easy to make, can be stored for several days and are great for those with a busy routine who need quick and healthy snacks.
This recipe is a delicious and practical way to include more protein and fiber in your daily diet, whether to maintain a balanced diet or to give an extra boost to your workouts.
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