Must Try! High Protein Banana Cookies
Whether you are just starting your fitness journey or you have been working to improve your health for a while, you probably know how important protein is to your daily diet. But do you know why? We are going to spend some time breaking down why we need protein in our diet and also show you a quick, simple, high protein recipe to satisfy your sweet tooth cravings!
What is protein and why do we need it?
Protein is an essential molecule that plays many roles to keep our bodies functioning and to keep it in tip-top shape! We need protein to repair damaged cells and to create new cells. It is also a crucial building block for kids and teenagers when they are growing & developing. Protein is especially important for people who exercise. When we exercise, we create tiny tears in our muscle tissue. Then protein helps to repair & maintain that muscle. To put it quite simply, we really cannot survive without protein!
What are the best types of protein?
It is not hard to get protein into our diet, but we want to choose the best ones whenever possible. It might be easy to have a protein bar or protein shake after a workout, as a snack, or when you are really tight for time. But you should also consume protein from natural sources like chicken, fish, eggs, beans, and soy, to just name a few options!
How much protein do I need in a day?
This is another very common question, but it really depends on YOU! Everyone is different. It really depends on what your goals are, if you have any dietary restrictions, and your body composition. We recommend always talking to your doctor or dietician to see what they recommend for you based on your fitness goals. But the general rule of thumb is that a sedentary adult should consume 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. Of course, if you are physically active and trying to build muscle, you will need more protein than that. To increase muscle mass, you should aim to eat 1.2 – 1.7 grams of protein per kilogram, or 0.5 to 0.8 grams per pound of body weight.
How can I add more protein into my diet?
Start a food journal and see where you can slot in more protein. Instead of snacking on crackers, try a handful of almonds. Or eat quinoa instead of rice at dinner. Sometimes even adding a few eggs during the day can help you get enough protein into your diet. We also have this delicious high protein banana cookie recipe! This is a great guilt-free snack that also adds a little more protein to your day. Check it out!
What are your favorite recipes that add more protein to your diet? Is it bulking up on some healthy fish for dinner or packing in a nice big protein shake for breakfast? Let us know!
High Protein Banana Cookies
A sweet treat that can help build muscle? That’s right!
SERVINGS: 12 servings
CALORIES: 104 Kcal per serving
INGREDIENTS
2 bananas
2 tbsp natural peanut butter
1 cup rolled oats
1/4 cup semi-sweet chocolate chips
70 grams protein powder
INSTRUCTIONS
1.) Preheat oven to 350 degrees Fahrenheit
2.) Add all ingredients together into a bowl and combine until you cannot see the protein powder
3.) Scoop mixture into 12 cookies and place on a greased baking sheet (note: since there is no butter in these cookies, they will not spread. So you can shape them to the desired shape before baking.)
4.) Bake cookies for 15 minutes and let cool before enjoying!
NUTRITION
Serving: 1 cookie
Calories: 104 kcal
Carbohydrates: 12g
Protein: 7g
Fat: 4g
Saturated Fat: 1g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 1g
TransFat: 1g
Cholesterol: 10mg
Sodium: 22mg
Potassium: 151mg
Fiber: 2g
Sugar: 4g
Vitamin A: 30IU
Vitamin C: 2mg
Calcium: 27mg
Iron: 1mg