You've just crushed it in the gym. After an hour-long session of heavy lifting, your body's craving food. Instead of reaching for something sugary and sweet, grab a slice of my post-workout chocolate protein cheesecake.
Yep, you read that right! This chocolate protein cheesecake is so jam-packed with nutrients, wholesome ingredients, and delicious taste that it'll make you ditch your shake.
From the cocoa powder that's been shown to have a positive effect on insulin sensitivity to the phytonutrient-packed berries, this cake's the real deal. Your post-workout nutrition will never be the same.
Have Your Cake and Recover, Too!
While muscle growth is a result of myriad factors, what you eat during your post-workout window can significantly impact your results.
According to research published in the "Canadian Journal of Applied Physiology," the body's rate of muscle protein synthesis (MPS) is elevated by 50 percent for four hours following a bout of heavy resistance training.
Getting protein into your body during this time is critical to maximize growth and repair. It's for this exact reason that my cheesecake boasts an impressive 139 grams of protein.
Research has also shown that glycogen synthesis can be accelerated by increasing your carbohydrate intake. This means that the rate at which the body's muscle glycogen stores are replenished can be enhanced by increasing your post-workout carb intake.
In addition to quickly refuelling your glycogen, post-workout carbs lead to a spike in insulin, a powerful anabolic hormone that kick-starts the recovery process and helps shuttle nutrients into your muscles. Luckily, this this recipe is packed with 443 grams of carbs.
It's Grow Time
This cake tastes decadent, but it's also been formulated to increase the rate at which your muscles repair and grow. What more could you want? The thick-and-creamy protein topping will draw you in, while the macro-meeting goodness of slow-digesting muesli and berries will keep you full.
To top it all off, the carb-to-protein ratio of this cheesecake can easily be altered according to your own recovery needs. The original recipe has a 3:1 carbohydrate-to-protein ratio, but by adding a little more or less cheesecake topping, you can easily adapt your dish to anything from a 2:1 to 5:1 ratio.
So what are you waiting for? Dive in, and make this recipe your own.
- 500 g quark
- 250 g unflavored natural yogurt
- 60 g whey protein
- 3 tsp cocoa
- 2 tsp vanilla extract
- 2 egg whites
- 1 packet gelatine (optional, but helps create a thicker texture)
- 50 g blueberries
- 40 g strawberries
- 7 oz milk
- Add gelatin to water. If using powder, 1 tsp is the equivalent to 1 packet/leaf of gelatine.
- In a bowl, mix the milk and cocoa. Add the gelatin.
- In a large separate bowl, mix the yogurt, whey protein, quark and vanilla extract. Mix until smooth.
- Add milk, cocoa, and gelatin mixture to the yogurt, whey protein, quark, and vanilla extract mixture.
- In separate bowl, whisk egg whites.
- Slowly fold eggs whites into quark mixture.
- Carefully add the strawberries and blueberries to the mixture.
- Heat coconut oil and honey until melted.
- Stir in muesli until fully coated with oil and honey.
- Place mixture in springform tin. Gently press the mixture into place so it's even and compact.
- When cooled, gently spread topping mixture on top. Fold in the egg whites for a light, fluffy texture.
- Place in fridge for at least 4 hours or until the entire cheesecake is set and the top is firm.
Serving Size: 1 slice
Recipe Yields: 4 slices
Post-workout Chocolate Protein Cheesecake PDF (41.2 KB)
References and Further Reading
- Grassi, D., Necozione, S., Desideri, G., & Ferri, C. (2005). Short-term administration of dark chocolate is followed by a significant increase in insulin sensitivity and a decrease in blood pressure in healthy persons. American Journal of Nutrition, 81(3), 611-614.
- Gibala, M. (2000). Nutritional Supplementation and Resistance Exercise: What Is the Evidence for Enhanced Skeletal Muscle Hypertrophy? Canadian Journal of Applied Physiology, 25(6), 524-535.
- Levenhagen, D. (2001). Postexercise Nutrient Intake Timing in Humans Is Critical to Recovery of Leg Glucose and Protein Homeostasis. American Journal of Physiology.