Building muscle with protein powder just got tastier...

If you're like me, you probably don't like downing bland whey protein and water after a workout. It's powdery, doesn't always mix well, and tastes like...well, bad water. (Ok, so I've only ever tried one type of whey protein powder, but it was vanilla flavor, so I was expecting it to taste, well, vanilla-y.)

"Oxygen" magazine offers a new way to power up with protein powder: Substitute 1/4 of the required amount of flour in any baking recipe. That way, you get the muscle building power of whey protein packaged in deliciousness.

Try this "Oxygen" recipe (found in the January 2010 issue) as a tasty post-workout snack:

Cocoa Muffins
Ingredients:

• Nonstick oil spray
• 1 1/4 cups oats
• 1 cup whole wheat flour
• 2 tbsp unsweetened cocoa powder
• 2 tbsp whey protein powder (vanilla or chocolate)
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1 large egg
• 1 cup unsweetened applesauce
• 1/2 cup buttermilk (or 1/2 cup low-fat milk + 1/2 tsp white vinegar)
• 3 tbsp agave syrup
• 2 tbsp olive oil
• 1/2 cup raisins

Directions:

1. Preheat oven to 350 degrees Fahrenheit. Lightly spray a 12-cup muffin pan with oil and set aside.
2. In a large mixing bowl, combine oats and the next five ingredients.
3. In a mixing bowl, whisk together egg, applesauce, buttermilk, syrup, and oil.
4. Make a well in the center of the dry ingredients and pour in egg mixture. Stir just until all dry ingredients are moistened. Stir in raisins.
5. Portion batter evenly into the prepared muffin cups. Bake for 20 minutes or until tops spring back when lightly touched. Cool muffins on a wire rack.

This is a perfect post-workout snack as it provides "an ideal carb-to-protein ratio (provided by the applesauce and whey powder) for a quick muscle recharge" (Linda Melone, "Oxygen"). According to the article author, Linda Melone, "You need both carbohydrates and protein to properly fuel and repair you muscles after exercise." Just protein won't cut it.

So pop one of these tasty muffins within 30 minutes after a workout and reap the muscle-building benefits (without the bland packaging). Yes, I've made them myself and love them so much, I want to cry when they're all gone.

And if you prefer to drink your whey protein powder but want to give it a yummy kick, "Oxygen" offers yet another way to use protein powder in the February 2010 issue: Combine whey protein powder with orange or pomegranate juice. "The simple carb (juice) will help drive the protein's amino acids to your muscles more quickly, promoting improved recovery and faster muscle growth," Judi Ketteler writes.

Another option? Mix your whey protein powder with yogurt and fruit (particularly berries). Bonus? The plethora of antioxidants in berries will help reduce muscle soreness.

(Recipe and quoted portions of this blog courtesy of "Oxygen" magazine. January 2010 issue: "Muscle Up!" (includes recipe) by Linda Melone. February 2010 issue: "Post-Workout Booster" from Nutrition News; "Radical Repair" by Linda Melone; and "Instant Energy!" by Judi Ketteler)