Do you love the smell of fresh baked buns fresh from your kitchen? I DO! Those simple and delicious protein buns are perfect for a cosy Sunday brunch with friends and family or serve as a great sandwich for work or Uni.Looking at the nutritional part, those buns are a great source of natural proteins, that help you to be saturated, supply your muscles with great energy and serve as great protein source after a workout.
I have to say I am a bit skeptical when it comes to proteins. I guess it’s because of all the different advertisements on so many products or on the huge amount of protein supplements. Personally I like to get my proteins from natural food products like for example eggs and curd, which both have a great bioavailability and are so much cheaper then any kind of protein supplements. Bioavailability or the biological value (BV) of proteins describe how efficiently the food source (like in this case eggs and curd) can be absorbed and be converted into body tissue protein and later on be used for different functions of the body.
- Proteins consist of chains of amino acids
- Amino acids are important building blocks in the human body and have multiple functions
- 20 different amino acids are found in common foods
- 11 out of 20 amino acids are non essential amino acids and can be produced by the body and are not required through the diet.
- The last 9 are called essential amino acids, which means those amino acids cannot be synthesized in the body. – They must be supplied in the diet.
- The amino acid composition in foods differ! – Not all the foods have an ideal amino acids composition, some foods have a better protein quality than others.
- Meat and dairy products are known as complete proteins because they contain all the essential amino acids.
- Plant based foods are known as incomplete proteins concerning inadequate amounts of essential amino acids. Notice: proteins from pulses like soy beans have high protein quality.
General Protein recommendations & athletes protein requirements:
General Protein recommendations:
10 – 35% of our daily energy intake.
Since I am studying my elective in Sports Nutrition I thought of using the chance on sharing some protein recommendations concerning different sport groups, including vegetarian athletes.
Did you know that if you train for a longer period of time your body adapts to get better in using its own amino acids (proteins) which means that so longer you train so less dietary protein you actually need!
To prevent any misunderstandings, compared to an inactive person (with a protein need of 0,8 – 1,0 g/kg/d) a sportler will still need more proteins. But if you compare a beginner and advanced sportler, the beginner let’s say needs 2g of protein per kg/d compared to the advanced sportler, who only needs 1,5g/kg/d.
Protein requirements in various groups
|Groups||Protein requirement g/kg/d|
|Inactive adults||0,8 – 1,0|
|Recreational exercises||0,8 – 1,0|
|Endurance athletes*||1,2 – 1,6|
|Strength & power athletes||1,4 – 1,7|
|Resistance training (early)||1,5 – 1,7|
|Resistance training (steady state)||1,0 – 1,2|
|Resistance training (hypertrophy)||1,5 – 2,0|
*training 4to5 times a week of 45 – 60 min. plus 4-5 times of 30 min.
The protein requirements for vegetarian athletes should be around 1,3 to 1,8g/kg per day to account for lower bioavailability of vegetarian protein foods.
Inspired by Sara Kristin
serves 5 buns
140g oats or any other kind of grain mix you prefer
4 egg, whites
4 tbsp. quark
1 tsp. baking powder
A handful of your favorite seeds
Preheat oven to 180 degrees celsius
Apart from the seeds, mix all the ingredients good together.
On a lined baking sheet place the dough in the form of small buns using a big spoon. Tip: dip the spoon in cold water to make the dough slip easily.
Dizzle with a little bit of seeds and bake in the oven for approximately 25 min. or until golden.
Set aside to cool down and enjoy the buns with your favorite toppings. I love the buns with butter from kærgården with its salty taste, especially when the buns are still a bit warm and the butter is melting Yum!