This vegan protein muffin recipe by Ross Edgley could be the simplest, most indulgent, nutrient-dense “sports snack” to ever grace both your kitchen cupboard and gym bag!
Vegan protein muffins
This could be the simplest, most indulgent, nutrient-dense “sports snack” to ever grace both your kitchen cupboard and gym bag. Packed with fiber-rich carbohydrates and mouth-watering nut butters, many a marathon and triathlon has been fueled by a batch of these. How? Well, let me first detail the ingredients and cooking methods of these culinary gems. Then whilst they are lovingly baked in the over (taking approximately 30 minutes) I will explain why each 100 calorie muffin is perfect for anyone who leads an active lifestyle.
GF SF DF EF V MF
- 3 tbsp. Chia Seeds
- 2 Bananas
- 3 tbsp. Instant Oats
- 1 scoop Vegan Protein
- 100ml Water
- 8 tbsp. your choice of nut butter (my favourite has to be dark chocolate Rawtella)
- Mix all the ingredients in a bowl
- You can leave out the nut butter and apply 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 into 8 muffin cups
- Bake for 30 minutes at 180 degrees
- Allow to cool.
- Serve and enjoy
Why are vegan protein muffins so good?
If all of the above has gone well, you will now be the proud owner of a warm, soft batch of vegan protein muffins. Now allow me to explain how to wield their power for any physical activity. So 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.
About Ross Edgley:
Ross Edgley is a vegan athlete adventurer, chief sports scientist at THE PROTEIN WORKS™ and considered one of the world’s most travelled fitness experts. He specialises in pushing the boundaries of human physical potential and exploring uncharted territory in the world of sports science, fitness and nutrition. Follow him on Instagram, Twitter, and Facebook and sign up to his free newsletter!