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Power Protein Pudding
Need a sweet night time snack that is tasty and protein-rich? Try these puddings!
Most athletes need a snack after dinner. Between school, athletics class, and practices they are burning lots of energy! The goal is to fuel the body often so it has energy to perform optimally and nutrients for repair and recovery. When the body sleeps it goes into “repair & rebuild mode”. This means that it begins to mend small tears in muscles and repair any damage that was done during the day. Thus a night time snack is a great place to add some calories and some protein. If the body has the right “ingredients” it is able to repair and build muscle adequately thus enhancing the athlete’s recovery.
Let’s breakdown “The Power Protein Pudding” ingredients…When making desserts healthy and nutrient rich, the goal is to use quality ingredients. In the case of the protein puddings we will be using whey protein which is a milk protein, high in the amino acid leucine and thus a great component for muscle repair. We will also use milk which is nature’s recovery fluid. It has carbohydrate, protein, is 90% water and is full of vitamins & minerals essential for athletes like potassium and B vitamins. (Protein pudding recipes derived from the book, Eating For Life.)
“Berries-n-Cream” Protein Pudding Recipe
•1 cup cold skim milk
•6 oz Dannon Light-n-Fit vanilla yogurt
•2 scoops vanilla whey protein powder
•1 package (4-serving size) fat-free, sugar-free vanilla instant pudding mix
•1 cup berries
•1 cup Light Cool Whip
•In a large mixing bowl, whisk together milk and yogurt until smooth. Stir in whey protein powder. Add pudding mix and whisk until well blended (about 2 minutes). Spoon a portion of pudding mixture into four dessert bowls. Chill in refrigerator for at least 20 minutes. Top with berries and a dollop of Cool Whip. Enjoy!!!
Nutrition Facts per Serving (4 servings per recipe):
Calories: 150, Carbohydrate: 24 gm, Fiber: 1 gm, Protein: 9 gm, Fat: 2.5 gm, Cholesterol: 20 mg
“Chocolate Mousse” Protein Pudding Recipe
•1 cup cold skim milk
•1 scoop chocolate whey protein powder
•2 Tbs. fat-free, sugar-free chocolate instant pudding mix
•¾ cup Light Cool Whip
•Pour milk in blender with whey protein powder and blend on medium speed for 15 seconds. Add pudding mix and blend on high until thick and creamy (about 45 seconds). Pour chocolate mixture into medium mixing bowl and gently fold in Cool Whip. Spoon into two dessert bowls and chill in refrigerator for at least 20 minutes. Enjoy!!!
Nutrition Facts per Serving (2 servings per recipe):
Calories: 178, Carbohydrate: 20 gm, Fiber: 0.5 gm, Protein: 16 gm, Fat: 4 gm, Cholesterol: 38 mg
“Butterscotch Bliss” Protein Pudding Recipe
•1 cup cold skim milk
•1 scoop vanilla whey protein powder
•2 Tbs. fat-free, sugar-free butterscotch instant pudding mix
•2/3 cup Light Cool Whip
•Pour milk in blender with whey protein powder and blend on medium speed for 15 seconds. Add pudding mix and blend on high until thick and creamy (about 45 seconds). Line two dessert bowls with Cool Whip and fill the center with pudding. Chill in refrigerator at least 20 minutes. Enjoy!!!
Nutrition Facts per Serving (2 servings per recipe):
Calories: 163, Carbohydrate: 18 gm, Fiber: 0 gm, Protein: 15.5 gm, Fat: 3.5 gm, Cholesterol: 38 mg
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