{"id":222929,"date":"2016-09-30T18:00:10","date_gmt":"2016-10-01T01:00:10","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=222929"},"modified":"2016-09-30T15:00:53","modified_gmt":"2016-09-30T22:00:53","slug":"3-muffin-recipes-to-substitute-for-your-protein-bar","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/3-muffin-recipes-to-substitute-for-your-protein-bar\/","title":{"rendered":"3 Muffin Recipes to Substitute for Your Protein Bar"},"content":{"rendered":"

By Bri Groves, Swimming World College Intern<\/i><\/p>\n

Eating protein after practice is essential for swimmers\u00a0to rebuild muscle and keep up\u00a0energy stores.\u00a0Protein bars are an easy grab-and-go snack, but eating them everyday can be expensive…and boring. To add some variety to your diet (and a tasty alternative), here are three high-protein muffin recipes for your after-workout snack:<\/p>\n

1. Banana-Oat Muffins<\/h1>\n
\"banana-oat-muffin\"

Photo Courtesy: Bri Groves<\/p><\/div>\n

Total Time: <\/u>25 minutes<\/p>\n

Ingredients:<\/u><\/p>\n

\u00be cup egg whites<\/p>\n

\u00bd cup low-fat plain Greek yogurt<\/p>\n

1 banana<\/p>\n

2 scoops vanilla whey protein powder<\/p>\n

\u00bc cup sugar<\/p>\n

1 tsp baking powder<\/p>\n

1 tsp baking soda<\/p>\n

\u00be cup oats<\/p>\n

Directions:<\/u><\/p>\n

    \n
  1. Preheat oven to 350\u00b0. Coat muffin tray with non-stick cooking spray or insert liners into 12 of the muffin compartments.<\/li>\n
  2. Insert the wet ingredients into the bowl, followed by the dry. Blend all of the ingredients together until a smooth opaque batter forms. Divide the batter evenly among 12 muffin containers.<\/li>\n
  3. Bake for 15 minutes or until you can insert a toothpick and remove it without residue.<\/li>\n<\/ol>\n

    Fun Additions:<\/u><\/p>\n

    Try adding chocolate chips, diced nuts, or dried fruit for a burst of flavor. If you’re adventurous, switch the vanilla protein powder for another flavor (try chocolate with chocolate chips for an even richer bite).<\/p>\n

    Allergy Substitutions:<\/u><\/p>\n

    Dairy: Switch whey protein powder for 2 scoops of pea protein powder. Use an equal portion of dairy-free yogurt (soy and coconut work well) or puree 1\/3 cup unflavored silk tofu until smooth.<\/p>\n

    Eggs: Use 6 teaspoons of baking soda mixed with 6 tablespoons of white vinegar.<\/p>\n

    Nutrition Facts: (without the additions)<\/u><\/p>\n

    Calories: 110<\/p>\n

    Carbs: 11g<\/p>\n

    Fat: 8g<\/p>\n

    Protein: 8g<\/p>\n

    Sodium: 79mg<\/p>\n

    Sugar: 7g<\/p>\n

    2. Orange-Almond Muffins<\/strong><\/h1>\n
    \"orange-almond-muffin\"

    Photo Courtesy: Bri Groves<\/p><\/div>\n

    Total Time: <\/u>30 minutes<\/p>\n

    Ingredients:<\/u><\/p>\n

    3 eggs<\/p>\n

    3 tablespoons oil<\/p>\n

    \u00be cup orange juice<\/p>\n

    3 tablespoons honey<\/p>\n

    1 grated orange rind<\/p>\n

    2 cups soy flour<\/p>\n

    1 cup nonfat dry milk powder<\/p>\n

    \u00bc teaspoon salt<\/p>\n

    1 tabelspoon baking powder<\/p>\n

    1 cup sliced almonds<\/p>\n

    Directions:<\/u><\/p>\n

      \n
    1. Preheat oven to 350\u00b0. Coat muffin tray with non-stick cooking spray or insert liners into 18 of the muffin compartments.<\/li>\n
    2. Sift the dry ingredients in a bowl. Stir in the almonds.<\/li>\n
    3. Insert the wet ingredients into the bowl. Beat the eggs, oil, orange rind, orange juice and honey.<\/li>\n
    4. Stir the wet and dry ingredients together until it is a moist mixture. Do not over-stir the ingredients.<\/li>\n
    5. Divide the batter evenly among 18 muffin containers.<\/li>\n
    6. Bake for 25 minutes or until you can insert a toothpick and remove it without residue.<\/li>\n<\/ol>\n

      Fun Additions:<\/u><\/p>\n

      Try adding figs or dates for an old-fashioned twist.<\/p>\n

      Allergy Substitutions:<\/u><\/p>\n

      Dairy: Powdered rice milk, powdered potato milk and powdered coconut milk can be substituted equally for dry milk.<\/p>\n

      Eggs: Use 6 teaspoons of baking soda mixed with 6 tablespoons of white vinegar.<\/p>\n

      Almonds: Try adding a different sliced textural element.<\/p>\n

      Nutrition Facts: (without the additions)<\/u><\/p>\n

      Calories: 119<\/p>\n

      Carbs: 11g<\/p>\n

      Fat: 8g<\/p>\n

      Protein: 8g<\/p>\n

      Sodium: 79mg<\/p>\n

      Sugar: 7g<\/p>\n

      3. Blueberry Muffins<\/strong><\/h1>\n
      \"blueberry-protein-muffin\"

      Photo Courtesy: Bri Groves<\/p><\/div>\n

      Total Time: <\/u>30 minutes<\/p>\n

      Ingredients:<\/u><\/p>\n

      1 cup soy milk<\/p>\n

      1 cup whole wheat flour or oat flour<\/p>\n

      3\/4 cup Vanilla Whey Protein<\/p>\n

      2 teaspoons baking powder<\/p>\n

      1\/2 teaspoon baking soda<\/p>\n

      1 teaspoon of Vanilla Extract<\/p>\n

      1\/3 cup of sugar (you can substitute Stevia or similar sugar substitute)<\/p>\n

      1 1\/2 cups of thawed blueberries<\/p>\n

      \u00a0Directions:<\/u><\/p>\n

        \n
      1. Preheat oven to 375\u00b0. Coat muffin tray with non-stick cooking spray or insert liners into 18 of the muffin compartments.<\/li>\n
      2. Sift the dry ingredients in a bowl.<\/li>\n
      3. Insert the wet ingredients into the bowl and mix.<\/li>\n
      4. Stir the wet and dry ingredients together until it is thoroughly mixed.<\/li>\n
      5. Divide the batter evenly among 12 muffin containers.<\/li>\n
      6. Bake for 20 minutes or until you can insert a toothpick and remove it without residue.<\/li>\n<\/ol>\n

        Fun Additions:<\/u><\/p>\n

        Try adding chocolate chips, nuts, and other berries for extra flavor.<\/p>\n

        Allergy Substitutions:<\/u><\/p>\n

        Dairy: Switch whey protein powder for 2 scoops of pea protein powder.<\/p>\n

        Nutrition Facts: (without the additions)<\/u><\/p>\n

        Calories: 100<\/p>\n

        Carbs: 17g<\/p>\n

        Fat: 1g<\/p>\n

        Protein: 6g<\/p>\n

        Sodium: 86mg<\/p>\n

        Sugar: 8g<\/p>\n","protected":false},"excerpt":{"rendered":"

        By Bri Groves, Swimming World College Intern Eating protein after practice is essential for swimmers\u00a0to rebuild muscle and keep up\u00a0energy stores.\u00a0Protein bars are an easy grab-and-go snack, but eating them<\/p>\n","protected":false},"author":3477,"featured_media":223055,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[18,17],"tags":[57590,57575],"class_list":["post-222929","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","category-commentary","tag-bri-groves","tag-sabrina-groves"],"jetpack_publicize_connections":[],"yoast_head":"\r\n3 Muffin Recipes to Substitute for Your Protein Bar<\/title>\r\n<meta name=\"description\" content=\"Eating protein after practice is essential for swimmers\u00a0to rebuild muscle and keep up\u00a0energy stores.\u00a0Protein bars are an easy grab-and-go snack, but eating them everyday can be expensive...and boring. 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To add some variety to your diet (and a tasty alternative), here are three high-protein muffin recipes for your after-workout snack:","breadcrumb":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/3-muffin-recipes-to-substitute-for-your-protein-bar\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.swimmingworldmagazine.com\/news\/3-muffin-recipes-to-substitute-for-your-protein-bar\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/3-muffin-recipes-to-substitute-for-your-protein-bar\/#primaryimage","url":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/09\/Protein-Muffins.jpg","contentUrl":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/09\/Protein-Muffins.jpg","width":1501,"height":942,"caption":"Photo Courtesy: Bri Groves"},{"@type":"BreadcrumbList","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/3-muffin-recipes-to-substitute-for-your-protein-bar\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.swimmingworldmagazine.com\/news\/"},{"@type":"ListItem","position":2,"name":"3 Muffin Recipes to Substitute for Your Protein Bar"}]},{"@type":"WebSite","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#website","url":"https:\/\/www.swimmingworldmagazine.com\/news\/","name":"Swimming World","description":"The Global Leader in Aquatic News","publisher":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.swimmingworldmagazine.com\/news\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#organization","name":"Swimming World","url":"https:\/\/www.swimmingworldmagazine.com\/news\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/","url":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg","contentUrl":"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2022\/01\/SWorld_BLKBKG-1.jpg","width":1799,"height":900,"caption":"Swimming World"},"image":{"@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/SwimmingWorld","https:\/\/x.com\/swimmingworld","https:\/\/instagram.com\/swimmingworldmag\/","https:\/\/www.youtube.com\/user\/SwimmingWorldSPI"]},{"@type":"Person","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/11dcedea6ba9e22dd3109347062351dd","name":"Bri Groves","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/460b94d75d328e5dc7d1034a775b2968?s=96&d=blank&r=pg","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/460b94d75d328e5dc7d1034a775b2968?s=96&d=blank&r=pg","caption":"Bri Groves"},"description":"Sabrina Groves is a sophomore student-athlete at Mount Holyoke College pursuing a double major in Biology and English with a teacher licensure in secondary education. 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