Muscle building post workout treat



Treat your muscles to a super healthy and satisfying, protein and fibre rich post-workout treat which can be made in minutes and is cheap as chips!


Muscle building post workout treat


When we discovered this recipe it didn't really have a name so we decided to call this super delicious and highly delicious post-workout treat 'Chia Seed Trifle'. Having this recipe in your repertoire will even earn you 'Woked' points because it's vegan too, while also loaded with the close to perfect amount of protein to replenish muscles after a hard session in the gym.

There are only four main ingredients used to create this muscle-fuelling tummy pleaser and all ingredients are readily available in good health food stores or even online.

Prep time is just 5 minutes and no special gadgets needed, just a little bit of stirring and some chill time in the fridge. That's why it's best to make this just before you head out to the gym and consume the second you get back, once it's nicely chilled.



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You only need four main ingredients to create this super fast post workout snack but feel free to experiment with other flavours for taste and garnish.


Chia seed trifle ingredients

You only really need four main ingredients to make this post-workout meal and hit all your key macronutrients. However, you can add a few other things for taste and garnishing, just to lean on processed sugars to add taste because there is more than enough in the serving from natural whole foods.

  • Black or white chia seeds - 40g
  • Nut/Oat Milk - Or use dairy milk if you prefer - 150ml
  • Organic unsalted smooth peanut butter - 30g
  • Good quality chocolate powder - 100% Cocoa - 5g
  • Half a banana - Or whole one if you like it sweet!
  • Spoonfull of whey protein powder (optional)

Chia seed trifle optional ingredients

  • Desiccated coconut for garnish
  • Blueberries or another berry for garnish
  • Pinch of cinnamon
  • Pinch of nutmeg (freshly grated is best)




Preparation method

Putting this all together is a piece of cake and won't take you more than 5 minutes. The first thing to do is decide on whether you're going to have a whole or half a banana, we opted for half a banana, as it was quite ripe and sweet enough to carry the recipe.

Before you smash the banana to a pulp, first, using just a spoon (not a blender) mix the white or black chia seeds, dairy-free milk (or dairy milk) and peanut butter in a mug or small cereal bowl. Add a pinch of cinnamon and nutmeg if you like. if you want that extra protein punch, spoon in a scoop of your favourite whey protein powder also.

Once the ingredients are nicely mixed together, it time to smash the banana. It's best to leave this stage for the very last minute to prevent the banana from going brown, which just isn't very appetising.

Neatly pour the mashed banana into a nice see-through glass (any tumbler will do) and then quickly pour the mix over the banana base. The mix will keep out the air which will keep the banana looking yellow and tasting fresh as if it were just mashed. Makes the treat look great too.

Job done! Just cover with a saucer or some tin foil and place in the fridge. Allow to chill for at least an hour, or until the chia seeds have absorbed all the liquid content.



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For the garnish

As soon as you get back from the gym or after your workout, just remove it from the fridge and garnish with some desiccated coconut and some fresh berries for an extra carbohydrate hit to boost glycogen storage rates.

Take a seat and a small spoon and enjoy your high-protein, high-fibre, vegan treat. Wash down with a glass of water. It might not look like much but this serving is almost perfect from a nutritional perspective. We say almost because it falls just short of the ideal post-workout protein intake, but that's the price you pay for scoring vegan points.

Nutritional info per serving

The figures below are based on the above recipe using just the four main ingredients, with half a banana and non-dairy milk.

  • Calories: 450 Kcal
  • Fat: 31 grams
  • Protein: 17 grams
  • Carbohydrates: 20 grams
  • Fibre: 16 grams




Health Benefits of Chia Seeds

Before we end this recipe article, it's worth taking a closer look at the star of the show - Chia seeds!

Although they are becoming more and more popular, chia seeds are still a mystery to many. If that's you, let's help you change that real quick.

Chia seeds are said to be one of the healthiest foods on the planet, loaded with nutrients that your body and mind thrive on. These tiny black or sometimes white seeds from the plant Salvia hispanica, is related to mint, and were a highly regarded food for the Aztecs and Mayans 1000s of years ago.

4 health Benefits of Chia Seeds Infographic

Ancient Aztecs and Mayans, prized chia seeds for their ability to provide sustainable energy. In fact, 'chia' is the ancient Mayan word for 'strength.' That alone should reassure you that your muscles are in good hands when you have chia seeds in your diet.

Aside from the amazing fibre, omega-3 fats and decent protein levels squashed into these tiny seeds, they are also excellent sources of calcium, manganese, magnesium, and phosphorus. They also contain helpful amounts of zinc, vitamin B3, potassium, vitamin B1 and vitamin B2. If you're a vegan, you must have these in your diet!

We hope you found this recipe helpful and even if you don't workout, this is still a very healthy treat to enjoy instead of your morning cereal. It will power you through the morning firing on all cylinders.



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