Vegan Protein Muffin Recipe
Vegan sports-based snacking is about to be reinvented with Ross Edgley’s vegan protein muffin recipe…
This could be the simplest, most indulgent, nutrient-dense “sports snack” to ever grace both your kitchen cupboard and gym bag. Packed with fibre-rich carbohydrates and mouth-watering nut butters, many a marathon and triathlon has been fuelled by a batch of these.
All you need is a mixing bowl, 8 muffin cups, and a baking tray!
Total Time: 40 minutes
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
- 0.375 0.375 Tbsp chia seeds
- 0.25 0.25 bananas
- 0.375 0.375 Tbsp instant oats
- 0.125 0.125 scoop vegan protein powder
- 12.5 12.5 ml water
- 1 1 Tbsp your choice of nut butter
- Mix all the ingredients in a bowl
- You can leave out the nut butter and apply it later (melted on top it tastes amazing)
- Or you can add and bake into the mixture (equally incredible and your taste buds will thank you for this)
- Take the mixture and pour it into 8 muffin cups
- Bake for 30 minutes at 180 degrees
- Allow to cool.
- Serve and enjoy!
Now whilst they are lovingly baked in the oven (taking approximately 30 minutes) I will explain why each 100 calorie muffin is perfect for anyone who leads an active lifestyle.
If you ask most traditional sports nutritionists they will tell you carbohydrates are our body’s primary fuel source. Put incredibly simply, what this means is most endurance events should be fuelled with high-carb foods like rice, bread, fruits and vegetables which are stored as muscle glycogen and used to fuel our runs, swims and cycles.
This is why each muffin has a sizeable serving of instant oats and bananas.
But their nutritional magic doesn’t stop there. This is because research published by Nutrition Focus New Zealand Limited offers an alternative point of view and instead teaches us to use the power of dietary fat for those longer endurance-based events. The study begins by saying, “The number of grueling events that challenge the limits of human endurance is increasing. Such events are also challenging the limits of current dietary recommendations (solely relying on carbohydrates).” They add, “There are some situations for which alternative dietary options (adding fat to the diet) are beneficial.”
Which is exactly why each muffin has been nutritionally enhanced with chia seeds and nut butters. Since whether you’re preparing for a big weekend cycle or want to tackle a famous Scott Jurek vegan-fueled, ultra-marathon, a muffin with this carbohydrate-fat dual fuel source will be a welcome addition to the diet.
Are you going bananas for healthy breakfasts? Try making this tasty Vegan Banana Granola!