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Jim Stoppani's Shortcut To Shred Recipes: Yoked Greek Yogurt

This Greek yogurt recipe not only tastes great, but will provide some slow-digesting protein for your growing muscles. Try it as a bed-time snack!

Dairy is a great source of quality protein. It's composed of both casein and whey, two proteins that research has shown to boost muscle growth. Dairy includes mainly milk, cottage cheese, cheese, and yogurt. Of these types of dairy, yogurt is one of the most popular. There are many flavor varieties, and all of them taste great.

The problem with yogurt though, is that even plain yogurt tends to be high in carbs and not all that loaded with protein. One cup of low-fat plain yogurt has only 12 grams of protein and 16 grams of carbs. If fruit or fruit flavor has been added to a cup of low-fat yogurt, you'll get only nine grams of protein and a whopping 42 grams of carbs. In reality, regular yogurt is really not the best snack for those interested in building lean muscle.

Although regular yogurt may not be the best snack choice, there is a yogurt that can help build muscle-it's called Greek yogurt.

Both regular and Greek yogurts start from milk and have beneficial bacterial cultures added to them. After these cultures are added to it, Greek-strained yogurt is left to rest in cheesecloth, which drains excess water and leaves a much thicker yogurt. Straining the yogurt this way also allows a good deal of the carbs (lactose) to drain away, which means Greek yogurt has far fewer carbs than regular yogurt. One cup of Greek yogurt contains just nine grams of carbs.

Greek yogurt is also much higher in protein than regular yogurt. One cup of Greek yogurt gives you 20 grams of quality protein, with a good portion coming in the form of casein protein. Because casein protein is a slow-digesting protein, it's especially good as a snack between the long intervals before your next meal. I like to eat Greek yogurt as a nighttime snack so I get a slow and steady stream of amino acids while I fast in slumber town.

The only drawback to Greek yogurt is its tart taste. Yes, you can buy fruit-flavored Greek yogurt, but that usually means you'll be giving up protein for sugar. If you don't like it out of the container, try this recipe. The peanut butter adds some healthy monounsaturated fats to further slow protein digestion.

Jim's Peanutty Greek Muscle Meal ///

  1. Mix all ingredients thoroughly.
  2. Enjoy.

Nutrition Facts
Serving Size
Amount per serving
Calories 190
Total Fat8g
Total Carbs12g

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About The Author

Jim holds a doctorate in exercise physiology and has been the personal nutrition and health consultant for numerous celebrity clients...

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I thought that greek yogurt was simply yogurt that has been strained. The liquid that drains away is called whey, which, according to sources I have read, is the part that contains protein and a lot of other nutrients.

When I read the label, only some greek yogurt brands have high protein. I have seen as low as 7g per 175g of yogurt up to as high as 18g per 175g yogurt. Some manufacturers of greek yogurts actually use thickening agents to get the texture of greek yogurt and not the straining method. The former would allow the whey (and the protein and nutrients with it) to be preserved.

Is there another explanation for the protein content in greek yogurt? In the stores, the protein content seems comparable to regular yogurt except for the few greek yogurt brands that explicitly advertise themselves to have a high protein content. Either the protein is simply being added/removed during the manufacturing process, or there is a difference in the dairy source/bacterial cultures being used to produce it.

Apr 7, 2013 4:59pm | report

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Tried this today and it was awesome! I never would have thought to combine these but it tasted great.

Apr 9, 2013 2:51pm | report

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I use Chobani plain greek yogurt. .5g fat 18g protein.
My only problem with the recipe is: 1 teaspoon PB? 1 TS added almost no flavor to my yogurt.

I ended up using 3 teaspoon PB and 2 teaspoon honey. But it is really good.

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Apr 14, 2013 8:51pm | report

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I hesitated when I seen the ingredients to this recipe, but I tried it and it is actually very tasty! :) (although I used 1 tablespoon of both honey and peanut butter)

Apr 19, 2013 6:22pm | report

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Just found my new favourite mid morning snack! And if I use manuka honey I get the antibacterial bonus

Apr 21, 2013 8:46am | report

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I have been eating this for a couple of years. The problem is that it tastes so awesome I can run through a whole jar of peanut butter in a day! Thought I was the only one who ate this...

May 11, 2013 10:46am | report

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Adding about half a scoop of chocolate protein powder to your greek will lead to super protein fudge deliciousness. Without the added sugars of honey.

Aug 29, 2013 4:24pm | report
Showing 1 - 7 of 7 Comments

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