Try This Post-Workout Mini-Meal

Immediately after working out, a fast-acting whey protein shake is ideal for providing anabolic and anti-catabolic muscle building support. But your attention to post-workout nutrition shouldn't end there. All that work has to be fueled by a solid foods meal within an hour or two of training. For those who hit the gym mid-morning or mid-afternoon, your options for high-quality food may be limited. So try cooking up these Protein & Carb Blackberry Muffins for recovery support and between meals snacks.

Protein Blackberry Muffins
1) Preheat oven to 400 degrees F
2) Smear a light coating of oil into the depressions of a standard 12 muffin pan.
3) Whisk together 1-1/2-cups of all purpose flour, 3 scoops of ON's ANY WHEY Protein, 1 tablespoon of baking powder and a half teaspoon of salt.
4) In a separate bowl, combine 2 large eggs, 1 cup reduced fat sour cream, a teaspoon of milk, 2/3rd cup of sugar, 1 stick melted reduced fat margarine and a teaspoon of vanilla.
5) Fold the wet and dry ingredients into a large mixing bowl and add 11 ounces of blackberries. Don't over mix! The batter should be somewhat lumpy, not smooth.
6) Fill the 12 indentations in your muffin pan and cook on center rack for 17 to 20 minutes. Let muffins cool before wrapping in plastic.

Nutritional Facts (per muffin)
Calories 207
Protein 9.5 Grams
Carbohydrates 24 Grams
Fat 7 Grams
Leave a Comment