Sugar-free, THM-E, EASY!
I love easy recipes, and this one cannot be any easier! I use my Vitamix: Explorian E310 Blender, and it is an absolute breeze!!! If you have ever thought about buying a serious blender, use my links to get a discount > Ascent Series Blenders
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Now to talk about protein…
Protein, Protein, Protein!
I don’t know if you have noticed, but I love to incorporate protein into most things that I bake! I love the stuff! It’s such a great thing for building muscles! And, yes, I love muscles!
So why not add it into all things sweet and yummy?
Not all protein supplements are created equal though.
WHEY CONCENTRATE
Whey concentrate is one of the most basic forms of protein that is found in many protein tubs on the shelves of supplement stores. People who are looking for an inexpensive protein source will find tubs of strictly whey protein concentrate with a lower price tag.
This is a great starting point for beginners and those looking to add protein to their diet without making your wallet lighter. Some people will find though that they have a hard time digesting the concentrates and will end up feeling a little gassy and bloated.
Whey concentrate can be used both pre and post workout and can also be used as a snack in between meals. This is not a preferred source of protein to be used at night.
CASEIN PROTEIN
If you are looking for a protein that will slowly breakdown over the course of several hours that you can use as a meal, or better yet right before you go to bed then casein protein is definitely the way to go. Before bed if you take in casein protein you will stay anabolic throughout the night and will be able to utilize the protein in your body.
Casein takes anywhere from 5-7 hours to fully breakdown which keeps your body absorbing and utilizing the nutrients even while you sleep. People also use casein during the day to help stay full and to keep a constant supply of protein in your body to supply the muscles with proper nutrition for hours after drinking the shake.
Another positive to this source of protein is its high glutamine content. Glutamine helps boost the immune system and speed up recovery. This is the preferred source of protein to use at night before bed.
WHEY ISOLATES
Isolates are one of the quickest absorbing proteins (but not the quickest-we will get to that soon enough). People will find this source of protein to be a bit on the expensive side (more-so than whey concentrates), but not near as expensive as the protein we will be touching on next.
These proteins are perfect for those with low carb diets. Many of the protein tubs on the market these days that are strictly whey isolates have very low if any carbs/sugars. Isolates are great pre and post workout as they are absorbed quickly and can supply the muscle the nutrients needed to help recover and grow.
HYDROLYSATE PROTEIN
Hydrolysate protein is the most expensive source of protein you will find on the markets these days and is the highest quality of protein available. They provide highly absorbable peptides that can have a great anabolic effect (highest absorption rate of the proteins available).
Hydrolysate protein is also much better on the digestive system compared to whey concentrates. This protein can be used both pre and post workout.
SOY PROTEIN
Soy protein (even though not a huge seller for bodybuilders) is a good source of protein for those looking for a vegetarian source of protein. This is a useful source of protein and comes with many benefits to its user. It is loaded with glutamine (to help with recovery), arginine (help dilate blood vessels to allow nutrition to get into the muscles quicker), and BCAA’s (help with recovery).
Soy supports a healthy cholesterol profile due to the isoflavones found in the product. It has also been found to boost thyroid hormone output. By doing so, it speeds up the metabolism which aids in fat loss. This type of protein can be used both pre and post workout or anytime throughout the day if needed to get in a meal/snack containing protein. This source is not preferred to use at night.
MILK PROTEIN ISOLATE
Milk protein isolates contain both casein and whey proteins. This source is full of amino acids (similar to soy protein). This type of protein is mostly used in a blended protein source where multiple types of protein are used. Milk protein isolates are not a preferred choice if looking for a protein but can be used anytime during the day, but is not a preferred source to use at night.
EGG ALBUMIN
Now we are going back old school-to a place where protein powder was nonexistent. Egg whites (whether separated from the yoke or found in a container) are an excellent source of egg albumin. The amino acid profile on these are great and has been used since back in the day to help build lean muscle mass.
Egg albumin is not commonly bought in the powder form, but rather bought in a carton or container and cooked. Many blended protein sources as well as meal replacements will have egg albumin in them. This source of protein can be used anytime throughout the day, but is not a preferred source to use at night. https://www.bodybuilding.com/fun/protein-types-best-for-you.htm
So Many Protein Choices
As you can see, there really are so many different kinds of supplements out there. I prefer whey (as does Trim Healthy Mama-from what I know) because it is cheaper to buy and has health benefits.
When you are exercising ( especially if you are using weights as part of your regime), you want to make sure that you are getting enough protein.
“Multiply your weight by 0.36 for the recommended daily amount of protein (in grams) that you should be consuming. Then double that number. That’s about 110 grams of protein per day for a 150-pound person or slightly more if you’re pregnant, breastfeeding, super-active, or elderly.” –https://www.womenshealthmag.com/…/should-you-double-up-on-protein-to-lose-weight
With so many protein choices, it should be easy for you to find one that suites you’re needs.
Dessert for Pre and Post Workouts
Yes, you can eat this cake pre or post workout! Isn’t that great?
Come one…who doesn’t want to eat cake as your protein intake or just to eat it for a snack?
This cake is delish! It really does have a yummy vanilla flavor to it! Want to know my new favorite thing to bake with?
This stuff right here! Vanilla Creme! Yes please! It gives your baked goods a delicious vanilla-y flavor! Just click on the link above to buy some! Trust me, you’re gonna love it! And the best part is that you don’t taste a nasty bitter aftertaste. I am not a fan of bitter stevia (which some can be).
Anyways, there are great things about this cake that you will only find out if you make it yourself (unless you happen by my front porch someday).
Hope you enjoy it!
-Z
Zaneta Francis
Sugar-Free, THM-E, EASY A Very Vanilla Cake that is full of protein! Super duper easy to make!
5 minPrep Time
30 minCook Time
35 minTotal Time
Save Recipe
Ingredients
- 3 cups cooked oatmeal
- 2/3 cup apple sauce
- 2/3 cottage cheese
- 1 cup egg whites
- 1/3 cup vanilla unsweetened almond milk
- 1 scoop vanilla protein powder
- 1/4 tsp vanilla creme stevia drops (or 1 tsp vanilla extract)
- 2 scoops collagen
- 1/3 cup oat fiber
- 1/4 tsp salt
- 1 tsp baking powder
- 2/3 cup erythritol (or sweetener)
- 1/2 cup sugar-free chocolate chips for topping
Instructions
- In high powered blender:
- blend together all what ingredients for 40 seconds or until smooth
- Add in dry ingredients and blend for another 40-60 seconds (occasionally scraping the sides if needed)
- Pour into greased cake pan of choice (I use pam baking spray)
- Add chocolate chips to the top
- Bake at 350 degrees for 30 minutes or until edges are golden and center is cooked through
- Note: You can also use a muffin tin to make muffins-just bake for 20 minutes instead
