When you’re doing lots of exercise or training, it’s important to be consuming enough energy and protein to keep you sustained. They say that breakfast is the most important meal of the day, so I’ve used unflavoured whey protein isolate to make a high protein bircher muesli to give me a good start when I’m training.
I’ve not really ever used protein powders myself personally as I’m a whole foods first sort of person. However knowing that I’m currently in training for my first triathlon, I was recently sent some protein powder samples to experiment with in the kitchen.
I find that my appetite is easily displaced by taking actual shakes in addition to usual meals so I’ve been experimenting with various different ways to use protein powders to fortify the protein content of foods I normally eat.
I love eating bircher muesli for breakfast. By adding a scoop of protein powder it nearly triples the protein content to 33g per serve (25% energy) without impacting the flavour or texture.
- 1 apple, cored & grated (leave skin on)
- ½ cup milk
- 25g unflavoured whey protein isolate (1 scoop)
- 1 Tbsp sultanas
- 1 Tbsp chopped almonds
- 1 tsp cinnamon
- ½ cup (40g) rolled oats
- Combine all ingredients together in a bowl and leave to soak overnight.
- Serve cold, add extra fruit or yoghurt if desired.
This recipe is high in protein.
To claim as high in protein, at least 20% of energy needs to come from protein.
Gemma
I'm a sports dietitian specialising in performance nutrition for cyclists and triathletes. 
Very interesting idea. I drink protein shakes after training, but I rarely use them to cook. But this recipe sounds very interesting, I will have to try it.
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Let me know what you think! 🙂