Скачать или смотреть 30g Protein Recovery Bowl / Ironman Fuel High-Protein Ancient Grain Plant-Based & Anti-Inflammatory

This high-protein recovery bowl, my go-to Ironman post-workout fuel, is made with ancient grains instead of oats for sustained energy, gut support, and anti-inflammatory benefits.  

Perfect for daily post-workout refueling, nutrient-dense breakfasts, or anytime you want a plant-based, high-protein meal.


Why we use ancient grains instead of oats:

– Diverse fibers for lower GI, steadier energy, and better gut health

– Sustained energy, nutrient-dense, anti-inflammatory benefits

– Tastier than oats — nuttier, chewier, and easy to include every day


Ancient grain base (makes 6 servings):


100 g Whole Rye

150 g Spelt Flakes

50 g Pearl Barley

if you only have spelt flakes, that works fine


Soak overnight 

Next day, drain and add:

1 L Soy Milk

1 Tbsp Turmeric

2 Tbsp Cinnamon

Pinch of black pepper

Simmer for 20–30 min.

Store in a container in the fridge, 250 g per serve.


Toppings / protein boost (per serving):


10 g Pumpkin seeds

10 g Sunflower seeds (soaked in lemon water overnight)

30 g Chia Seeds + 5 g Hemp Powder + 120 ml Soy Milk (soaked overnight)

Fruits of your choice

15 g LSA


Quick Facts – Protein & Nutrition


Ancient grain mix (250 g) → 12 g protein

LSA 2 Tbsp (15 g) → 2.9 g protein

Pumpkin + Sunflower seeds → 4.6 g protein

Chia + Soy Milk + Hemp → 11 g protein


Total per serving: 31.5 g Protein | 37 g Fibre | 100 g Carbs


Fun Facts / Tips

Add lemon juice or apple cider vinegar to soaking water → reduces phytic acid, improves mineral absorption

Turmeric + pinch of black pepper → boosts curcumin absorption (up to 2000%)

Cinnamon → supports blood sugar stability

Soy Milk + Hemp Powder → complete protein for muscle repair


Chia seeds & LSA omega 3's + anti inflammatory


Whole grains steady carbs gut friendly (esp after soaking overnight and cooking


Fruit antioxidants


Chia,-sunflower - & pumpkin seeds - Fiber - gut support


Healthy fats from LSA+Chia omega 3-great for hormones



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#IronmanFuel

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#HighProtein