Protein being a macronutrient is an important stakeholder in our body’s proper functioning and our muscle’s strength. Though taking a balanced-sized whole meal on a daily basis fulfills our need for protein, if you are looking forward to bodybuilding or a high-intensity workout, your body will ask for more protein. That’s why nutritionists have come up with the idea of fulfilling this need via protein puddings. These puddings are easy to make and rich in protein.
Let’s find out what these protein puddings are and how to make them?
What are protein puddings?
Protein puddings are supplementary food desserts that contain protein powder along with any flavored milk or its powder. Other high-protein food options are also available in the market in the form of cookies, shakes, or doughs. But these products contain a significant amount of sugar and saturated food along with protein powder. Besides that, the nutritional value and quality of protein powder cannot be determined just by reading labels. It’s imperative to consume a protein powder that covers your needs. Low-quality protein intake can cause weight gain and digestive issues. Consuming just the right amount of protein can result in:
- Keeping you full for a longer time
- Avoids unhealthy cravings
- Provide complete nutrition
- Supports muscle growth
- High thermic effect; resulting in weight loss
Nutritional value of protein puddings
Protein puddings can be prepared at home or can be purchased from a store. These puddings contain milk protein and branched-chain amino acids (BCAA), which refer to leucine, valine, and isoleucine amino acids. Our body does not produce these amino acids on its own, that’s why protein powder plays an important role in their sufficient supply to our body. BCAAs are known to build muscles and alleviate muscle fatigue. Other than protein, the overall nutritional content in a 100-gram protein pudding comprises:
- 1.5g of Fat
- 5-6g of Carbohydrates
- 3-4g of Sugar
The overall calorie count and these nutritional counts may vary according to the composition of protein powder and the recipe.
Protein pudding recipes
Protein pudding does not have to be boring. You can add a lot of variations to make your protein pudding delicious and fun to eat. Following are some of my favorite recipes that you can make at the ease of home. No special ingredients or difficult cooking. Just blending.
Recipe 1: Chocolate protein pudding (312 kcal)
Chocolate is one of the most consumed flavors around the globe. If you are a chocolate lover, you can have your pudding in your favorite flavor.
- 3/4 cup of low-fat milk (Almond milk) or water
- 1 tbsp protein powder (of your choice)
- 1.5 tbsp chia seeds
- 1 tbsp cocoa powder
- 1 tbsp chocolate chips (sugar-free) (Optional)
- First, add milk or water into a blender jar, and then all the other ingredients
- Blend for 30-40 seconds
- Chill it in a refrigerator and top with chocolate chips before serving
Tip: You can add different flavors according to your taste, like vanilla, and strawberry. Just be careful to use sugar-free flavors for this recipe.
Recipe 2: Pre-workout protein pudding (550 kcal)
This recipe is best for workout enthusiasts and provides immense energy before your workout routine.
- 5 tbsp whey protein powder
- 3 tbsp egg whites (liquid)
- 1/2 cup cottage cheese
- 1/2 cup rolled oats
- 1 tsp instant coffee powder
- 1 tbsp peanut butter
- 1/4 cup low-fat milk
- Add all of the above-mentioned ingredients to the food processor
- Blend for 1 minute
- Pour in a glass and cool down before consuming
Recipe 3: Protein rice pudding recipe (350 kcal)
Being rich in both protein and carbohydrates, this recipe works best for your pre or post-workout routine. It provides an adequate amount of protein to your body which results in better performance of muscles during workouts.
- 200 g of rice
- 1L plant-based milk
- 2 scoops of protein powder (of your choice)
- Low-calorie sweetener (optional)
- Fill a saucepan with half a liter of milk and add rice to it
- Flame it and bring it to a boil, while stirring continuously
- When it starts boiling, lower down the flame and stir on a low heat while continuously adding milk to it; after 20 minutes, the rice will start swelling
- When you observe that rice has become soft and swollen, turn off the flame and allow it to cool
- When it cools down, add protein powder while stirring regularly to ensure mixing
- To achieve your desired consistency, add more milk
- Divide it into 2-3 servings and have one serving at a time
Protein supplementation via protein pudding is a healthy option. It’s easy to follow and the variations in recipes will never let you get tired of this diet. Try to avoid having sugary puddings, as the sugar content in those puddings can result in high-calorie intake and if you are fitness conscious, you might not like it.
I look up to fitness as a lifestyle and love to pen down about it. I have 2 years of experience in content writing and I am here to share my research and knowledge on health and fitness.