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


#RecoveryBowl
#IronmanFuel
#AncientGrains
#PlantBasedProtein
#HighProtein