A quick, simple, on-the-go snack to satisfy your sweet tooth and get your protein in! I am a huge fan of Proper Recovery and have been having an excellent time coming up with fun ways to mix it into my diet! These little cups are some of my favorites.
Ingredients:
• 1 16oz Jar of Unsalted Peanut butter
• 1 tsp of Organic Vanilla Extract (Alcohol-free)
• 1/2 Tbsp of Pure Maple Syrup
• 1/2 cup of melted Coconut Oil
• 1 tsp of Sea Salt
• 1/2 tsp of Garam Masala
• 1/2 tsp of Cinnamon
• 3 scoops of Proper Recovery Protein Powder
Directions:
•In a bowl whisk together all of the ingredients, adding the coconut oil last.
•Make sure after melting the coconut oil it is not too hot when adding it into the mixture.
•Stir the mixture thoroughly to get rid of any lumps or inconsistencies. The mixture should resemble a smooth loose batter.
•Line a muffin pan with cupcake wrappers and with a spoon, measure out two ounces servings into each wrapper.
•Tap the tray against the work surface a few times to flatten out the tops of the cups.
• Place in the freezer for 15-20 minutes or until firm.
• Store these cups in the freezer and pop them out whenever you want them! You can also put them in the fridge for a creamier texture before eating!
Macros: (2 oz Serving)
Total Carbs 11g
Net Carbs 8g
Protein 12g
Fat 28g
Calories 328
You can find more recipes like this one using Proper Fuel over at @playsinkitchen on Instagram
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After a grueling workout, there are three main components that we should be chasing with our post-workout nutrition. The first is a process called ‘Muscle Protein Synthesis’, which is a fancy way of explaining the battle between muscle breakdown through resistance training and the rate at which we combat that breakdown to grow during recovery. Our second goal is to put back what we used during exercise through hydration and ‘Glycogen Resynthesis’, which refers to the rate at which we fill our glycogen stores with dietary carbohydrates. Last but not least is the magic of supplying a large insulin spike that tells our muscles it is time to stop breaking down tissue and start building it back up, stronger than before. These ideas are all well and good in their scientific bubble but can be rendered useless in the real world without also keeping a close eye on their digestibility. Below are the seven ingredients we believe belong in everyone’s post-workout nutrition strategy, with explanations of the science to back them up.
With the topic of digestion, we come full circle on the post-workout nutrition ecosystem. Without a highly mixable and digestible product, your body has its work cut out for it when it comes to utilizing the ingredients you ingest after exercise. A complete digestive enzyme blend centered around Protease, Amylase, and Lactase gives our body enhanced absorption of Protein, Carbohydrate, and any leftover lactose in Whey Protein. If you’re going to take your post-workout nutrition seriously enough to dig into an article like this, be sure that your body agrees with what you ingest.
This list is the culmination of digging through peer-reviewed research for years in an effort to turn down the ’noise’ that makes the supplement industry such a tough marketplace to navigate. It is also the basis for the blend we used to create Proper Recovery. Our goal was to deliver on the three main components of post-workout nutrition in a convenient and affordable package.
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