Protein desserts
Autumnal treats for athletes
Do you want to build muscle mass? Then, as a strength athlete, you know how important it is that you consume enough protein so that you can achieve your training goals. Eating protein in large quantities can be a real challenge - especially if you want to eat a varied diet. Luckily, we have a (tasty!) solution to your problem: Our autumn desserts with apples, quince compote and other seasonal ingredients bring variety to your diet and at the same time help you build muscle effectively. Sweeten the start of the dark season now!
Studies confirm: Protein is very important if you want to gain muscle mass. As a healthy adult athlete, you should consume 1.6 to 2.2 grams of protein per kilogram of body weight every day. With a body weight of 70 kilograms, your daily protein requirement is 112 to 154 grams according to this calculation . In order to achieve this amount, it is important that you pay close attention to your diet.
Of course, you could mainly eat protein-rich animal foods such as fish, meat and eggs to cover your protein needs. If we're honest, it gets boring in the long run. If you love sweets, like to try out new recipes and at the same time want to make sure you get enough protein, you can add variety with our three autumn protein desserts.
The desserts combine delicious fruits that are in season in autumn with natural protein sources such as nuts and quark. They also contain protein powder - perfect for you as a cardio and strength training fan . The reason: It contains a lot of protein, which is quickly available thanks to the many essential amino acids. This is an easy way to provide your body with an extra portion of “muscle support,” especially on training-intensive days .
Our tip if you can't get enough of sweet treats: try our protein-rich breakfast recipes !
Apple and curd casserole with almonds
High in protein: Desserts, like the apple and curd casserole, are great for strength athletes.
Beautifully autumnal and a real support for building and maintaining muscle: our apple and curd casserole uses three protein-rich ingredients. Low-fat quark contains 13, almonds 22 and the protein powder whey contains around 75 to 80 grams of protein per 100 grams, depending on the variety. The dessert gets a bit of “autumn flavor” thanks to sweet apples, which are in season from August to October.
Apples contain, among other things...
- 12 milligrams of vitamin C per 100 grams.
- 7.5 milligrams of folic acid per 100 grams .
- 4 grams of calcium and 5 grams of magnesium per 100 grams.
We researched this and all other information about vitamins and minerals in this article at FoodData Central , a database of the US Department of Agriculture. You can prepare the casserole very easily: the actual working time is around 20 minutes, the total time including baking is around 55 minutes.
Make your own apple and curd casserole with almonds: This is how it works
500 grams of low-fat quark
75 grams of soft wheat semolina
125 grams of sugar
2 apples – adjust the amount depending on the size of the baking dish
30 grams of Plant Protein Vanilla or Chocolate Nut
3 egg yolks
3 egg whites
1 half lemon
½ packet of baking powder
Slivered, chopped or sliced almonds
Butter for greasing the baking dish
Step one: Beat the egg yolks together with the sugar until fluffy.
Step two: Mix low-fat quark, plant protein powder, soft wheat semolina and the juice of half a lemon into the egg yolk-sugar mixture. Lastly, add the baking powder.
Step three: Beat the egg whites until stiff and fold them into the quark mixture.
Step four: Preheat the oven to 200 degrees with top/bottom heat or 160 degrees with circulating air.
Step five: Grease the baking dish with butter.
Step six: Cut the apples into slices or cubes.
Step seven: First put the apple pieces in the mold and then the quark mixture on top.
Step eight: Sprinkle the almonds over the whole thing – for extra crunch!
Step nine: Bake the casserole for about 35 minutes. The exact baking time depends on your oven and the size of the baking dish. If the top of the casserole browns too quickly, simply cover the dish with aluminum foil.
Protein pumpkin dessert
Protein dessert with pumpkin: This autumnal dessert provides you with protein - just right if you want to build muscle mass.
Do you want a sweet dessert but don't have much time? Then the protein pumpkin dessert is made for you! In just about 15 minutes you can conjure up a dessert for your protein-rich fitness menu . The base is pumpkin puree or quince compote, depending on your taste – perfect for all autumn fans. Thanks to low-fat quark, almonds and protein powder, our protein pumpkin dessert is high in protein. As a strength athlete, it supports you in building and maintaining muscle mass.
The protein pumpkin dessert includes ...
- 150 grams of low-fat quark, which contains about 20 grams of protein .
- 30 grams of Plant Protein from Dextro Energy in the Vanilla variety. The powder contains about 22 grams of protein per 30 gram serving .
- 5 grams of almonds, which add about 1.1 grams of protein .
Almonds contain both protein and magnesium, vitamin E and vitamin B. And pumpkins are also very healthy: they provide, among other things, beta-carotene , calcium and B vitamins. They also contain around one gram of protein per 100 grams.
Make your own protein pumpkin dessert: This is how it works
150 grams of low-fat quark
150 grams of pumpkin puree or quince compote
30 grams of Protein 80 in the “Chocolate” variety
25 grams of tender oat flakes
5 grams of sliced almonds
Some cinnamon
Some water
Step one: Stir 20 grams of the protein powder into the low-fat curd along with a little water.
Step two: Mix the remaining ten grams of Plant Protein powder with the pumpkin puree and a little cinnamon.
Step three: Distribute the pumpkin puree into glasses and then pour the curd mixture over it.
Step four: Mix the oat flakes and the sliced almonds and sprinkle the mix over the quark.
Protein plum crumble
Protein plum crumble tastes delicious and supports you as an athlete with important protein.
Do you eat a plant-based diet and are looking for a high-protein dessert without low-fat quark and cow's milk ? Then the protein plum crumble will sweeten your autumn! Whether almond, cashew or peanut butter: you decide for yourself which nut butter you use – entirely according to your personal taste.
The star of the recipe are the plums. She ...
- have a low acid content and are therefore very well tolerated.
- contain important B vitamins and potassium.
By the way: In contrast to fresh plums, dried plums have a protein content of 2.2 grams per 100 grams . If you want, you can mix a few of them with the fresh ones.
The crumble dessert contains Plant Protein Powder, which is available in the delicious varieties Vanilla and Chocolate Nut and provides up to 22 grams of protein per 30 grams. This means it really competes with milk-based products – and provides optimal support for building muscle. You'll be done with the preparations in about 20 to 30 minutes, then the crumble goes into the oven for about 25 minutes. Our tip: Add some protein-rich vanilla ice cream over your dessert – it tastes really delicious with warm crumble!
Make your own protein plum crumble: Here's how
75 grams of plums - proportioned as desired in dried form
60 milliliters of plant milk
30 grams of spelled flour
30 grams of Plant Protein Powder in the “Vanilla” variety
20 grams of nut butter
Vegetable oil for greasing
some powdered sugar
some cinnamon
optional: some vanilla sugar
Step one: Cut the plums into small pieces.
Step two: Preheat the oven to 180 degrees and grease the oven dish.
Step three: Mix Plant Protein Powder and spelled flour in a bowl.
Step four: Add the nut butter and stir gently with a fork - otherwise you'll dust the whole kitchen.
Step five: Slowly pour in the milk while stirring slowly. Then form sprinkles with your hands.
Step six: Put the plums in the oven dish and - if you want - sprinkle some more vanilla sugar over them.
Step seven: First add the streusel over the plums and then some cinnamon and powdered sugar.
Step seven: Bake the crumble in the oven for about 25 minutes. Are the sprinkles brown before the end of the baking time? Place aluminum foil over them to ensure they are only lightly browned on top.
Protein desserts: protein-rich treats for athletes
Protein-rich desserts with seasonal fruit, fresh quark and crunchy nuts round off your nutrition plan perfectly. Prepared in no time, they satisfy your need for sweets and are healthier than chocolate or cake. At the same time, they help you as a strength athlete to consume enough protein every day - and thus promote your muscle building. Discover your new favorite protein-rich dessert now !
* Smart Protein: smart mix with a high protein content, without added sugar (NATURALLY CONTAINS SUGAR).
A varied, balanced diet and a healthy lifestyle are important.
SOURCES
US Department of Agriculture, Agricultural Research Service. (2019). FoodData Central. fdc.nal.usda.gov
EFSA Panel on Dietetic Products, Nutrition and Allergies. (2015). Scientific opinion on vitamin C and contribution to the normal function of the immune system (...). EFSA Journal. doi:10.2903/j.efsa.2015.4298
EFSA Panel on Dietetic Products, Nutrition and Allergies. (2010). Scientific Opinion on the substantiation of health claims related to folate and contribution to normal psychological functions (...). EFSA Journal. doi:10.2903/j.efsa.2010.1760
EFSA Panel on Dietetic Products, Nutrition and Allergies. (2006). Scientific opinion on the
substantiation of health claims related to magnesium (...). EFSA Journal. doi:10.2903/j.efsa.2010.1807
