Hard training takes a lot out of your body. Whether you’re on the pitch or in the gym, pushing your body to the limit is a very catabolic process. That is to say, it causes muscle breakdown. Rest and sleep, combined with adequate protein, are essential for proper recovery, and the sooner you recover, the sooner you can get back to playing and training.

Getting enough protein is not always easy, which is why many ruggers turn to top-quality supplements like Rugby Whey. But, even if you eat protein at every meal, you may still be protein deficient, and that can hinder recovery and limit your performance.

twin whey protein pack
You can never have enough protein powder - Twin Whey

Just a single scoop of Rugby Whey provides 29 grams of biologically complete protein, and because you can mix it with water, it’s very convenient to use.

However, ruggers cannot live by protein shakes alone – they need real food too! With that in mind, here are six tried-and-tested Rugby Whey recipes that are packed with protein and other nutrients, and taste great too.

1. Vanilla and coconut milk baked custards

As well as being high in protein, this recipe is high in healthy fats. You can eat these individual custards warm as a dessert, or cold as a snack. They’re also perfect for breakfast. Creamy and delicious, after making these just once, you’ll be hooked!

Ingredients

  • 2 scoops vanilla Rugby Whey
  • 3 large eggs
  • 1 can coconut milk
  • ¼ teaspoon of vanilla extract
  • Cocoa powder

Pour the coconut milk into a blender and then add the eggs, protein powder, and vanilla extract. Blend on high for 30 seconds until smooth. Next, pour the mixture into four ovenproof ramekins. Stand the ramekins in a deep baking tray and partially fill it with boiling water – about half way up the outside of the ramekins. This is called a bain-marie or water bath.

Place the baking tray in a pre-heated oven set to 200 degrees C/390 degrees F and cook for 30 minutes, or until the custards are set. Sprinkle with cocoa powder and enjoy. This recipe also works well with chocolate Rugby Whey.

2. Mocha breakfast smoothie

Unless you are following an intermittent fasting-type eating plan, breakfast is probably the most important meal of the day. After a night of muscle growth and repair, your body is running on empty and is crying out for protein and carbs. Eggs, oatmeal, and coffee are probably what you want for breakfast, but unless you are prepared to get up at the crack of dawn to make it, you are much more likely you end up grabbing a Pop Tart as you head out the door to work or the gym.

This smoothie is ready in seconds, and contains everything you need to start your day right – and that includes coffee!

Ingredients

  • 1-2 scoops chocolate Rugby Whey
  • 2 teaspoons instant coffee or 1-2 shots of espresso
  • ½ cup oats
  • 300 ml water
  • ¼ teaspoon cinnamon
  • 3-5 ice cubes (optional)

Pour the water into your trusty blender, and then add all the other ingredients. Blitz on high for 60 seconds until all the ingredients are combined and the mixture is smooth. Drink immediately or transfer to a thermos for later.

3. High protein fro-yo

Ruggers need to eat not only plenty of protein, but plenty of calories too. That often means larger-than-average portions and even desserts after main meals. Most desserts are nothing better than empty, sugary calories, and are more likely to be converted to and stared as body fat than provide fuel for your muscles. In contrast, this high protein dessert provides your body with all the nutrients it needs for muscle growth and repair.

Ingredients

  • 1-2 scoop chocolate-peanut butter Rugby Whey
  • 1-2 tablespoons natural peanut butter 
1 cup natural yogurt
  • 1 tablespoon raw cocoa nibs
  • ½ teaspoon vanilla extract

Put all the ingredients into a bowl and then, using a spoon or fork, stir them until they are thoroughly combined. Spoon the mixture into a serving bowl and freeze for 1-2 hours to thicken. Eat straight from the freezer. You could also make this recipe using an ice cream maker.

4. Cookies and cream high protein microwave cake

What self-respecting rugger doesn’t like cake? After a hard workout, what’s better than relaxing with a well-earned coffee and something sweet to eat? Most cakes are nothing more than sugar and flour and, while delicious, won’t do much for your recovery. In contrast, this cake is not only tasty, it’s also loaded with protein, healthy fats, and even fiber. And, best of all, even the most unskilled chef can whip this up in minutes. Your mom would be proud!

Ingredients

  • ¼ cup cookies and cream Rugby Whey
  • ¼ cup milk (cows, goats, almond, rice, oat etc.)
  • 2 tablespoons cocoa
  • 1 tablespoon granulated stevia or similar
  • 2 tablespoons peanut/almond butter
  • 1 teaspoon coconut oil

Place all the ingredients in your blender and blitz on high for 60 seconds, until the mixture is smooth. Pour the liquid into a microwaveable bowl. Microwave on high for 30 seconds, leave for five minutes, and then microwave again for another 30 seconds.

Most of the calories in this recipe come from the nut butter. Feel free to cut the fat and increase the carbs by replacing some or all the nut butter with a mashed, ripe banana or even a cooked sweet potato, which might sound odd but actually works really well.

5. Super-easy, no-bake protein bars

These bars are perfect for after training or after a game to kick start the recovery process. High in carbs, healthy fats, and protein, they make a nice change from drinking your post-activity calories. Best of all, they are so easy to make that you don’t need any kitchen skills at all.

Ingredients

  • 4 ½ cups of oatmeal
  • 1 cup natural peanut or almond butter
  • 1 cup unsweetened almond milk
  • 6 scoops vanilla or chocolate Rugby Whey
  • ½ cup dark chocolate chips
  • ¼ cup chopped, dried cranberries

Pour the almond milk into a bowl and add the protein powder. Whisk until smooth. Add the remaining ingredients and knead with your hands to make a thick batter. If your kitchen is cool, you may need to warm the nut butter to make it more manageable. Simply stand the jar in a bowl of hot water to make it more liquid.

Scoop the mixture out onto a greased baking tray, and then chill overnight in the fridge. Cut into 12 bars, and wrap each one in aluminum foil to make them portable. Store in an airtight container for up to a week.

6. Cinnamon and apple protein fluff

Protein fluff is the love-child of ice cream and marshmallow. It’s fun to make and eat, and tastes great. Protein fluff makes for a quick and easy snack or light dessert. In fact, it’s so easy to make and tastes so good, you may even end up having some for breakfast!

Ingredients

  • 1 large apple, chopped and frozen
  • ½ cup vanilla Rugby Whey
  • ¼ cup milk (cows, goats, almond, rice, oat etc.)
  • ½ teaspoon cinnamon

In a high-sided bowl, and using a stick blender, blitz the apple and milk together to make a sort of ice cream mixture that’s both smooth and creamy. Add your protein powder and whisk again for 3-5 minutes, until the mixture turns light and fluffy – hence the name of this recipe. Sprinkle with the cinnamon and then enjoy.

You could also make this recipe with other ingredient combinations; frozen banana and chocolate Rugby Whey works especially well.

Rugby Whey taste great, but you can use it for so much more than just making protein shakes! As we revealed in our recent article 10 weird ways to use our pre-workout powder, it’s just a matter of thinking outside the box. Eating for improved recovery and rugby performance doesn’t have to be a chore. In fact, with these recipes, it’s tasty, easy, and fun!

Got another rugby whey recipe? Please share your own Rugby Whey recipes below.

AUTHOR

Patrick Dale

Pat is an ex-Royal Marine and owner at fitness qualifications company Solar Fitness Qualifications Ltd. Pat has authored three exercise books and thousands of articles. Pat has competed at a high level in several sports including rugby, triathlon, rock climbing and powerlifting.