Who likes peanut butter?
Who likes brownies?
If you are anything like me or the rest of the bodybuilding / powerlifting / weightlifting world, you answered “ME ME ME!” to both questions. If so, this recipe is for you. I could not post an easier recipe and prepping a meal can’t be quicker unless you are unwrapping a protein bar. That said… on with the recipe!
The Recipe
1 scoop of protein powder; chocolate, vanilla, or peanut butter
1 tablespoon natural peanut butter
milk or water
Mix all ingredients together in a small glass bowl. If the resulting mixture is too thick add a couple drops of milk or water to loosen it up until it reaches your desired consistency. Since it is already in a glass bowl, microwave on high for 30-45 seconds. Mixture should come out to a cake/brownie like consistency.
Many friends of mine have doubted this recipe, thinking the peanut butter protein brownies would be mediocre at best. Instead what they find is a protein party in their mouths. Give this one a try for a quick high protein, high ‘healthy-fats’ snack.
Today’s Lesson About Plastics
The reason I make a big deal about the use of a glass bowl, is because you do not want to be cooking anything in microwave safe plastic containers. Plastic containers contain trace amounts of phytoestrogens, which seep into food when it is stored or cooked inside such containers. A lifetime of these estrogens can have a negative impact on testosterone levels and they tend to promote cancer in laboratory animals. It might not kill you, but your best bet in today’s toxic society is to avoid anything that could possibly be related to cancer. Every little bit helps.
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Need Pure Whey Protein Powder?
If you are looking for a pure protein powder, check out Optimum Nutrition. Optimum Nutrition protein powder comes in about 20 different flavors, and is available in 1 lb, 2 lb, 5 lb, and 10 lb containers.Click here to order or learn more about Optimum Nutrition.
Need Amino Acids?
Glutamine and other amino acids are often more powerful than regular protein powder. Use Xtend Amino Acids to jump start your body in the morning, help provide energy during a workout, and stay anabolic while you sleep.Click here to order or learn more about Xtend Amino Acids.
About Project Swole - Project Swole is managed and mostly written by Steve, a formerly IFPA and ISSA certified personal trainer and sport nutritionist, who has been studying, practicing, and experimenting with fitness and nutrition since 1992. Please use the content at Project Swole to supplement the advice of your doctor or physician. All medical questions should be directed towards a qualified medical professional, and the advice provided at Project Swole should be used at your own discretion.
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Won’t putting them in the microwave denature the protein?
Any cooking denatures protein, but there is protein in many foods that we cook all the time. I don’t see a reason to worry about cooking protein. It just doesn’t matter as much as some people would lead you to believe.
How much water or milk am I supposed to use?
Steve (and anyone else who reads that comment):
you are correct. cooking DOES denature protein!
but…..”denature” does not mean “render useless.” it simply breaks the protein down into the individual amino acids, which actually causes our bodies to be able to absorb them better. Otherwise, whenever you broiled, say, a steak, there would be no protein. this is obviously not true.
Denaturing can actually mean a couple different things. One type of denaturing simply weakens the bonds between the molecules, which as Dylan says, actually makes the amino acids MORE bioavailable. Many times a denaturing effect allows increase enzymatic reactions, which makes it easier to break down the proteins. That is a good thing.
Another type of denaturing is when a chemical reaction actually changes the structure of the protein in such a way that the protein can no longer function the way it was designed. In this case the protein becomes useless. That is most simple way I can put it.
Here, I just found a good resource for more info on denaturing proteins: http://www.elmhurst.edu/~chm/vchembook/568denaturation.html
How much milk/water are you supposed to use?
That’s a good ass question, I’m not sure why it’s not posted, and quite frankly I forget. Try like 1/4 of a cup and let me know what happens.
Haha thanks I will!