QuickSpeed & Muscle
Cottage Cheese Bowl: 30g Casein Protein in 3 Minutes
The bodybuilder's secret weapon—slow-digesting casein protein assembled in minutes.
3m
准备
0m
烹饪
350
热量
25g
净碳水
30g
蛋白质
30g
蛋白质
25g
碳水化合物
14g
脂肪
4g
膳食纤维
9.7
Heumin饱腹感评分
SCR = (Protein + Fiber) / Calories × 100
Casein protein digests over 6-8 hours, making this ideal for sustained muscle recovery.
6食材
份量
- 1 cup cottage cheese (2%)
- 1/2 cup mixed berries
- 2 tbsp honey or maple syrup
- 2 tbsp sliced almonds
- 1 tbsp chia seeds
- Cinnamon to taste
制作步骤
1
Scoop cottage cheese into a bowl.
2
Top with berries and almonds.
3
Drizzle with honey.
4
Sprinkle chia seeds and cinnamon.
5
Stir slightly and enjoy.
AI为什么选择这些食材
Cottage cheese is 80% casein protein, which provides a steady stream of amino acids for 6-8 hours—perfect before bed or between meals.
