Is it possible to add protein to porridge. Protein oatmeal - recipe with photo. protein shake recipe

Ordinary tasteless breakfasts are a little boring, in the truest sense of the word! So treat your taste buds with these six breakfast recipes.

Protein-packed morning meals are sure to make the most important meal of the day (and breakfast is the main meal of the day!) even more special.

Don't focus on just quick protein shakes and milk-based oatmeal. Make delicious and nutritious food to make your morning bright and full of bright emotions.

1. Protein pancakes with chocolate syrup.

Who doesn't love chocolate, especially for breakfast? For a simple recipe, you don't need any special ingredients. Pancakes can be made with ingredients that are always on hand: egg whites, protein and pancake syrup. It is an anabolic favorite of NPC member and competitive bodybuilding competitor Vinnie Russo. Get supplies from the pantry and start cooking.

Ingredients

• Egg white - 5 pcs.
• Protein powder - 1 scoop (36 g)
• Chocolate syrup - to taste

Cooking

1. Mix egg whites with protein powder.

2.Pour the dough into the pan and cook until it looks like pancakes.

3. Drizzle chocolate syrup on top and serve.

Outcome: nutritional information per serving (1 pancake)

Calorie content - 128; Fats - 1.4 gr; Carbohydrates - 3.6 gr; Proteins - 25.3 gr;

Not all cupcakes settle in folds at the waist. This healthy forbidden treat recipe is one of British Bodybuilding and Fitness champion Emma Paverley's favorite recipes. The combination of oatmeal and eggs is great for breakfast, and the addition of protein powder turns them into the anabolic staple of your morning arsenal. Cupcakes are nutritious, you can take them to work. Most importantly, they cook very quickly!

Ingredients

• Oatmeal - 2/3 cup
• Flour - 1/8 cup
• Cocoa powder - 1 tablespoon
• Baking powder - 1/4 teaspoon
• Egg white - 2 pcs.
• Medium banana (sliced) - 1 pc.
• Milk (fat content 2%) - 120 ml
• Sweetener - to taste

Cooking

1. Mix all dry ingredients in a bowl.

2. Add liquid ingredients to the dough and mix everything again.

3. Bake in the oven at 175 degrees Celsius for approximately 10 minutes.

Outcome: Nutritional information per serving (1 cupcake)

Calorie content - 85 Fats - 1.2 gr; Carbohydrates - 12.5 gr; Proteins - 8 gr;

3. Fried flatbread.

Fried tortillas have never been considered healthy food, but this is fixable. A protein-rich version of a regular meal will help build muscle and add fuel to your workouts. Use the recipe for the occasion to indulge in this treat, or make tortillas part of your daily diet.

Ingredients

• Flour - 1 cup.
• Protein powder -1 scoop (36g)
• Coconut oil - 1 tablespoon.
• Salt - 1 teaspoon.
• Baking soda - 1/2 teaspoon.
• Warm water - 1 glass.
• Cinnamon - 1/2 tablespoon

Cooking

1. Pour all dry ingredients into a bowl.

2. Make a hole in the center, add coconut oil and water.

3. Mix by hand or blender. Add water if necessary to make a pliable dough.

4. Remove the dough from the bowl, dust a cutting board with flour and place the dough until it is nice and fluffy.

5. If necessary, add more flour so that the dough does not turn out to be too sticky. Roll out the dough into a very flat sheet and let it rest for a few minutes. Cut the dough into small squares and toss them into the boiling coconut oil.

6. For a slightly healthier option, try baking in the oven!

7. Serve with honey, natural jam or jam.

Outcome: nutritional information per serving (1 square)

Calorie content - 560; Fats - 17 gr; Carbohydrates - 81 gr; Proteins - 34 gr;

If you don't have much time in the morning, this recipe is for you. Mix the ingredients and put them in the refrigerator overnight. A mixture of oatmeal, milk and berries is a sweet treat worth waking up for!

Ingredients

• Milk (skimmed) - 240 ml
• Oatmeal - 80 gr
• Greek yogurt - 150 gr
• Blueberries - 40 gr
• Strawberries - 40 gr
• Cinnamon - to taste

Cooking

1. Soak oatmeal in milk and add a pinch of cinnamon.

2. In the morning add halved strawberries, Greek yogurt and protein powder.

3. Sprinkle blueberries and remaining strawberries on top.

Outcome: nutritional information per serving (1 cup)

Calorie content - 803; Fats - 26 gr; Carbohydrates - 90 gr; Proteins - 44 gr;

Pancakes rarely make it into the healthy food rankings, but that doesn't mean they should be completely eliminated from your "fitness diet." Strictly speaking, protein pancakes will even bring you closer to your goals. Don't believe? One of the lovers of this delicacy is NPC bodybuilder Shane Raymond, who adores them.

Ingredients

• Banana - 2 medium
• Cinnamon - 1/2 teaspoon
• Nutmeg - 1/2 teaspoon
• Baking soda - 1/2 teaspoon
• Protein Powder - 2 Scoops (72g)
• Egg white - 2 pcs.
• Coconut oil - 5 gr

Cooking

1. Place the bananas in a bowl and use a fork to puree them.

2. Add the rest of the ingredients and mix.

3. Place coconut oil in a large non-stick skillet and heat over low heat.

4. Pour the mixture into the pan, fry until golden, then flip.

5. Fry on both sides, put on a large plate.

6. Serve with fruit, berries, honey and low-fat Greek yogurt.

Outcome: nutritional information per serving (1 donut)

Calorie content - 475; Fats - 6 gr; Carbohydrates - 60 gr; Proteins - 45 gr;

6. Protein pancakes with cinnamon.

With the advent of autumn, nothing sets you up for a wave of coziness and comfort like a mountain of cinnamon pancakes. This is the favorite recipe of athlete and cover model Meli Kologlu. In addition to the beneficial effect on glucose metabolism, a small pinch of cinnamon makes the taste truly homely.

You can enjoy these pancakes in the morning or use them as a worthy reward for a good workout. Either way, you will love this recipe.

Ingredients

• Egg white - 2 pcs.
• Cinnamon - 2/3 teaspoon.
• Vanilla extract - ½ teaspoon.
• Banana (ripe) - 2/3 pcs.
• Oatmeal - 1/8 cup
• Protein powder - 1 scoop (36g)

Cooking

1. Mix banana, egg whites, cinnamon, vanilla extract, oatmeal and protein powder.

2. Spray the skillet with cooking spray. Pour batter into skillet.

3. Turn the pancakes over when they are browned.

4. Fry evenly on both sides.

5. Serve with sugar free syrup and enjoy!

Outcome: Nutritional information per serving (1 pancake)

Calories - 148 Fats - 2.3 g Carbohydrates - 15.2 g Proteins - 16.6 g

BON APPETIT!

When people talk about sports nutrition, bodybuilders are first of all. They count calories, track centimeters, eat on schedule. The champion of Russia and Europe in bench press Kirill Sarychev told how powerlifters eat and whether they need supplements, what role the press plays and where to buy scales. In the gym, powerlifters spend 10-15 hours a week, and the rest of the time is spent on recovery. Is the ratio of proteins, fats and carbohydrates in the diet important for a strength athlete? Slow carbohydrates do not particularly gain strength, they need fast ones. I love oatmeal cookies, I happily eat three with milk before a workout. Someone drinks gainers. Fast carbohydrates are all flour, and this is not prohibited. Protein is a building material. Powerlifters also eat chicken breasts, egg whites, and fish. The role of sports nutrition for powerlifting This is important, but not as strong as in bodybuilding. You can't replace food with them. Roughly speaking, most of the diet should be normal food, and these are just food supplements, missing elements. What does a security officer need? BCAA, amino acids - they are taken approximately 100-150 grams per day. Also, a cap of protein. I brew oatmeal in the morning, pour in protein and get a hearty breakfast of carbohydrates and proteins at the same time.

Cyril recommends solving the problem with joints not with the help of supplements, but with the help of a competent warm-up. If the muscles are not warmed up, the problems begin. You need to have a strong back, so that there is a muscular frame. it is necessary to do hyperextension, training always begins with it and ends with this exercise.

The press for a powerlifter is even more important than for a bodybuilder. This is our muscular frame, what holds the organs. There is a press - there is a big squat, a big thrust. I train it separately, and you need to do it carefully. Crunches or incline raises are good for this. Moreover, in the second case, it is impossible to fully rise and fall, relax.

Where to buy scales

In this, oddly enough, there is no problem. I recently bought a scale from a local store. up to 180 kg.

How to distinguish externally a bodybuilder, weightlifter and powerlifter

If in clothes: the powerlifter will eat the bun, the bodybuilder will eat the breast and cry. And the weightlifter will be on the sidelines - there are camps and everything is harsh.

Kirill is known to everyone for his image of the "Russian hero". Orthodoxy plays a huge role in his life. “It teaches kindness, gives resistance to stress, heals the soul. In everything you need to look for the positive, for every negative there is a positive,” the champion is convinced.

The main source of complex (slow) carbohydrates for athletes involved in bodybuilding are cereals. The most valuable are rice and buckwheat, which contain protein, fats, carbohydrates and minerals. Long-term use of cereals from these cereals on an ongoing basis ceases to bring pleasure, so some variety is required in the diet. To this end, it is necessary to consider which cereals are best introduced into your menu.

The taste of this dish is familiar to everyone since childhood. Adults also do not mind eating semolina, but, unfortunately, not everyone can cook porridge correctly. With buckwheat, everything is much easier. It is filled with water, put on fire and removed after 30 minutes. Semolina porridge requires constant monitoring during the cooking process. To prevent milk from running away, constantly adjust the fire. In addition, the semolina itself must be constantly stirred. Such a process frightens many, but already for the second or third time everything starts to turn out without any problems, and over time it is brought to automatism.

The main advantage of semolina is its high protein content. There is not a lot of protein in the cereal itself, but due to the fact that it is cooked in milk, the finished porridge is enriched with this element. It is best to eat semolina for breakfast, which allows you to make up for the lack of carbohydrates in the morning, and also not to worry about excess fat accumulation, because during the day sugar and its derivatives begin to be spent in the form of energy, and not deposited in fat depot. Therefore, you can safely sweeten porridge even with jam. If semolina is unsweetened, it will not be very tasty.

Another dish that allows you to diversify your daily diet and take a break from rice with buckwheat. Some bodybuilders use oatmeal along with buckwheat and rice. For 100 g of this cereal, there are about 12 g of protein. Along with protein, oatmeal is rich in plant-based fiber, which suppresses appetite. It is recommended to use it on diets and during the drying period.

From oatmeal, you can cook not only ordinary porridge, but also many other dishes. The cookies are very tasty. They are much more useful than various purchased sweets. In addition, a variety of protein shakes are prepared on the basis of cereals.

It is not very popular among bodybuilders, since few people can cook a dish that is truly delicious. If you choose the right recipe, then it will become one of your favorites. Barley contains a large amount of vitamins and minerals. Vitamin B, which is part of the cereal, is involved in protein synthesis and the process of blood formation, which is a definite plus for those involved in bodybuilding. Barley stimulates the production of collagen - a substance that maintains bone health.

The dish contains much more protein than other cereals. One hundred grams of this cereal accounts for at least 21 grams of protein. In addition, peas are rich in antioxidants and potassium. The disadvantage of cereals is that it contributes to increased gas formation, as a result of which not only an unpleasant odor appears, but nutrients are also absorbed worse. However, if it does not complicate life for others, this porridge can and should be eaten, because it completely covers the daily requirement for protein.

Oatmeal for breakfast: good or bad

Since childhood, everyone knows that porridge is a very useful food product. However, today we want to talk about which cereal has the most protein. All cereals are a valuable source of vitamins and minerals, amino acids, and nutrients. Porridges have always been worthy of attention, and even with the modern variety of products in supermarkets, they have not lost their relevance.

historical experience

We have centuries of experience in the use of cereal products. This is the oldest source of food that man decided to use. Even 17 thousand years ago, ancient civilizations began to eat barley. A little later they mastered oats, as well as millet. Then they didn’t choose which porridge had the most protein. What was grown in the region was used for food. It was cereals that provided a full and affordable diet for the poorest segments of the population, supplied people with strength and energy.

Grains have been used in different ways. They cooked porridges and soups, and also ground them for baking flat cakes. Rich people did not refuse them either. In this case, porridges were used as side dishes for meat. Today, more cereals are available to us than the medieval inhabitants had in the diet. Which of them are the most valuable? Benefits for the body are accustomed to calculate the protein content. It is the most important building material for our tissues and organs. Therefore, we decided today to find out which porridge has the most protein.

Oat groats

Today, many people buy Hercules cereal. However, this flattened grain is already deprived of some of its useful properties. Therefore, if you consider yourself a supporter of a healthy diet, then it is best to take whole oatmeal. It's not that hard to cook it. But instant cereal is a refined product that will not give the body anything useful.

Speaking about which porridge has the most protein, one cannot help but recall oats. This cereal is one of the most ancient. In addition to protein, it contains trace elements and vitamins, as well as an abundance of fiber. Calorie content is 355 kcal per 100 g of product. Grains contain insoluble fiber, which acts like a brush in the intestines. They clean the walls and simultaneously remove cholesterol.

By regularly eating oatmeal, you will get rid of diseases of the gastrointestinal tract. It gives a lot of energy, so you will be alert all day. The cereal contains an enzyme that promotes the absorption of fat in the intestines. Oatmeal is distinguished by a large amount of biotin, which is actively involved in the metabolism of cholesterol, proteins and amino acids.

However, eating oatmeal every day, you should remember that it contains It inhibits the absorption of calcium in the intestine, which can result in the development of osteoporosis.

Do you know how delicious to cook "Hercules"? Fill the flakes with water at the rate of 1/3, and put on fire. After 10 minutes, add cream to the pan and close the lid tightly. Before serving, put the berries: raspberries, cherries or blackberries.

Buckwheat

If we talk about which porridge has the most protein, then buckwheat immediately comes to mind. Delicious, crumbly, satisfying, it is a favorite side dish for many. Perhaps this will be a discovery for you, but buckwheat does not belong to cereals, like most cereals. It is a herbaceous plant whose closest relative is sorrel. The calorie content of this product is minimal, and the benefit to the body is simply enormous. There are only 320 kcal per 100 g.

This is an incomparable leader among cereals in terms of nutritional value. A large number of diets are based on its use. Most often, deciding to lose weight, people begin to pay close attention to the protein in food. The table will help you create the optimal diet that will make it possible to achieve the ideal.

Buckwheat is suitable not only for those who follow their figure. This is the best animal substitute. A tasty and healthy product allows you to build a healthy diet. In the composition of buckwheat, the volume of vegetable protein reaches 18%. This is a very good indicator. In addition, it is rich in potassium and magnesium.

In the people, this cereal is called a mini-pharmacy. You can talk about her alone indefinitely. But especially often those for whom it is important to give a comparative description are interested in it, so that you can see how much its content in different cereals differs).

Among other things, buckwheat saves the body from intoxication and poisoning. It removes toxins and reduces the risk of cardiovascular disease. You can list indefinitely, buckwheat helps with metabolic disorders and obesity, as well as vitamin deficiency. This is not surprising, because it is rich in B vitamins, phosphorus, calcium, manganese and potassium, iron and magnesium.

It is very easy to cook delicious buckwheat in pots. To do this, pour cereal into it and pour boiling water over it. Place the pot in the oven for 15 minutes. Now open the lid and put the butter in the middle and put it back in the oven for a few minutes. It turns out a dish, like from a Russian stove.

If we are talking about which porridge has the most protein, the list often begins with buckwheat. But is it really so, let's look further.

Pearl barley

She is undeservedly forgotten today. Only in canteens they still cook pickles, and barley garnish. Many consider it tasteless, but in fact they simply do not know how to cook it properly. It is a product of polishing barley, which formed the basis of the diet of the ancient Romans. Gladiators ate this porridge with pleasure, as it quickly replenished energy costs. In Russia, it was popular until it was replaced by wheat. If we consider healthy foods that contain a lot of protein (the table will make it possible to imagine this more clearly), then barley will take its place after buckwheat, with a small margin. Calorie content - 325 kcal per 100 g.

It must be prepared correctly. Pre-soak the cereal overnight, then rinse and cover with water 1/5. Cook barley for about an hour, and then leave to languish over low heat for 5-6 hours.

millet groats

This is real sunshine in a bowl. It is a pity that millet is rarely eaten today. This cereal undergoes minimal processing, and all its beneficial properties are preserved. In terms of protein content, millet is superior to buckwheat, and in addition, it is rich in carbohydrates. For this reason, millet porridge should not be consumed by patients with diabetes. But a healthy person gets a boost of energy, a long feeling of satiety, a good dose of protein and vitamins. Millet contains which increase the nutritional value and calorie content of porridge (334 kcal per 100 g).

Corn grits

It can be put on our list after barley. Despite the fact that this product is unusual and unusual in our country, it must be eaten. Boiled corn is a seasonal dish, and grits are in stores all year round.

It is very satisfying, you just won’t be able to eat a lot of it. The learning period is long. Within 4 hours, the body will break down carbohydrates and gradually spend them. This unique property makes the cereal a real find for people who care about the figure. In addition to a good portion of protein, it also contains potassium and magnesium. These trace elements are very valuable for the heart. A large amount of vitamins makes this porridge an excellent helper for the body in the off-season. Calorie content - 337 kcal per 100 g.

And we finish looking at foods with the highest protein content. The cereals listed in this article are very useful, they must be consumed every day. Then the body will serve much longer. There is one more grain that needs attention.

Rice

Compared to other cereals, it has less protein, but still a decent content - 7%. The product is included in the daily diet of millions of people on earth. It helps with digestive problems and diarrhea. It has a lot of carbohydrates and fiber. Nutritional properties vary slightly depending on the variety. It is best to choose brown. Of all the cereals, rice has the most high-quality starch. Calorie content - about 320 kcal per 100 g.

Instead of a conclusion

It is difficult to say which porridge is more beneficial. All of them are excellent fiber and vitamins. Therefore, it would be best if you alternate them in your diet. In terms of protein content, cereals are superior only to legumes. Eat right and be healthy.

Don't forget the protein!

The benefits of protein powder can hardly be overestimated - at a minimum, it helps to grow muscles and burn fat. Unfortunately, protein is still viewed by many as a tasteless substitute for real meat - especially for vegans, weightlifters and skinny people. And this, of course, is not entirely correct: at the moment there are an infinite number of different types and tastes - enough to open your own cooking show. Here are nine recipes to spruce up your protein diet.

1. Oatmeal for breakfast, oats for dinner

Oats contain soluble fiber and tons of nutrients - just what you need in the morning. Here's a great breakfast recipe: add a scoop of protein to ground oatmeal or your hot breakfast and you'll be full until noon. Alternatively, you can pour all of the above into yogurt in the evening - by morning you will get excellent muesli. (Recommended to serve with fruit).

Advice: To avoid lumps, mix protein powder with water or milk, beat with a mixer and only then mix with oats.

2. Fritters and pancakes

Maslenitsa, of course, is over, but this is not a reason to refuse jam. Especially if these pancakes are made on the basis of protein powder and are healthy. A child can also handle their preparation: do everything according to your favorite recipe, but first add protein powder to the flour (and preferably ground cereals, like that oats).

3. Protein latte

A great breakfast drink - nutritious enough to, in which case, replace your breakfast itself. Just mix protein powder with coffee (we recommend vanilla flavor - it's a classic) and add some melted butter and spices.

4. Protein soups

We’ll make a reservation right away: you won’t get delicious borscht with protein powder. Yes, and pickle is unlikely to work. Protein powder will decorate only the thickest soups - like tomato, onion or cream soup. Yes, you get something like a hot smoothie. If you are not ready for this, add the powder to your soup with meat: pureed seafood soup or vegetable stew with stew is good.

Advice: Add protein powder at the very end, when the soup (or whatever you got there) cools down properly - the powder should be protected from heating. And carefully calculate portions: one tablespoon per person is more than enough. And the last thing: do not pour the powder directly into the soup - first mix it with the broth or, in extreme cases, with water and whisk well in a mixer to avoid lumps.

5. Protein Pasta Sauce

Pasta is certainly not the most athletic food - and not at all suitable for people on a low-carb diet. However, if your Italian blood haunts you, keep two life hacks for this case. First, instead of pasta, take its substitute (there is mung bean fettuccine pasta or, for example, zucchini noodles) - this will spare your diet. Second, add protein powder to the sauce (again, one tablespoon per person is enough). And remember about the temperature - do not cook the protein sauce on fire.

6. Sweet and spicy protein ice cream

Is it healthy to eat ice cream instead of a normal lunch? According to our friend, journalist Seth Porges, this is a great option. Porges himself eats ice cream three times a week as part of his high-protein, low-carb diet. His favorite recipe, which he invented, is called “Sugar-Free Chocolate Peanut Butter Ice Cream,” which includes unsweetened vanilla almond milk, 100% cocoa powder, and spicy vegetable ice cream made from succulent kale or spinach and Japanese matcha powder. Sounds great, doesn't it? Here is the whole recipe:

1. 360 ml unsweetened vanilla almond milk
2. 120 ml coconut oil
3. 90 ml heavy cream or coconut cream
4. 90 ml cream cheese
5. 3 tablespoons peanut butter (or nut butter)
6. 2 tablespoons 100% sugar-free cocoa powder
7. 1 scoop protein powder
8. 2 tablespoons sunflower seeds (2 tablespoons psyllium husk)
9. 2 tablespoons of chia seeds
10. 2 tablespoons flaxseed meal
11. 1 teaspoon xanthan gum (optional)
12. 1 tablespoon stevia (to taste)
13. 1 teaspoon cinnamon powder or vanilla extract

Mix all ingredients and add to ice cream maker

If you're not brave enough for kale ice cream, replace it with chocolate and add peanut butter, cinnamon, and stevia.

7. Protein muffins and cookies

If you can't resist dessert, at least try to eat sweets with benefit - you can keep your blood sugar levels normal by switching to protein powder muffins, cookies and brownies. (In principle, any sweets that can be prepared without yeast are suitable for you).

Advice: Protein powder is not a substitute for flour, so if you add as much flour as the recipe says, you won't make a muffin out of protein alone.

8. Homemade protein bars

Of course, you can just buy them in the store - but making them yourself is much more interesting! If you (like us) are annoyed by their thick and sticky filling, you have something to replace it - mix protein powder with brown puffed rice, rolled oats, almond flour, nuts and cereals!