This one was requested by some folks over at the Bodybuilding.com forum.
This is a meal I eat when i'm crunched for time, and need to trick my mind into feeling like i'm consuming something more substantial than a protein shake. Now I know that this protein cake (or brownie if using chocolate) isn't ground breaking, it is awfully well know in the bodybuilding community as made pretty popular by Marc Lobliner (at least that is how I came to find it).
Sometimes called sludge (when eaten uncooked), this simple recipe is great for a quick protein punch in the face that actually feels like you're eating a treat.
What you will need:
- Protein powder; The amount will depend on your protein needs. (Whey, Soy, Casein, etc. they pretty well all work)
- Nut butter (almond, peanut, cashew, etc.)
- 1 oz egg white
- Some sort of liquid (Milk, soy milk, almond milk.. water works too)
- 1/4 tsp of vanilla (optional)
- 1/4 tsp of baking powder (not essential, but makes the cake much fluffier)
Now as far as instructions go, you basically combine the two dry ingredients, then add the nut butter (I used cashew butter) and vanilla. Mix this up as best as you can, then add the egg white. Once that is done, mix in the milk (or whatever liquid you choose; I used soy milk) until you get a batter that is the consistency of.. well.. cake batter.
Now for cooking, Microwave it on high for 1:30 to 2 minutes.
Pretty quick and easy eh? And the amounts of ingredients can vary really however you need to suit it to your fat, carb, and protein needs! It's pretty hard to screw this one up.
Important note: Now, this is essentially a protein shake without the water. And, water is essential for protein absorption within the body. So try to drink some water with this on for best results!
Enjoy!
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