11 August 2023 , 09:00
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A bodybuilder has shared her simple protein-packed mug cake recipe that she makes every week to help her boost muscle and stay lean.
Sanjana 'Sanj' Kini, who goes by @SculptWithSanj on Instagram, is currently in preparation for her first bikini competition in September and has revealed her "delicious" top tips for finding the perfect balance of protein.
The 25-year-old shared her go-to recipe for the high protein snack on YouTube - which boasts just three ingredients. Posting on her channel, the fitness influencer uses just blueberry muffin whey protein, berries (preferably blueberries), and dark chocolate for the nutritious treat.
The London-based athlete starts by mixing 30g of protein powder with a pinch of baking powder and a few drops of water in a mug to make a thick whey paste. She then adds 15g of dark chocolate to the middle of the mixture, before placing it in the microwave for one minute to cook.
After placing the cake on a plate, Sanj then adds 100g of blueberries for the final touches. She described the super-quick snack as "absolutely sensational”, adding: “It genuinely tastes like a cake. I would recommend adding chocolate in the middle and I feel like that makes a big difference.”
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Sanj shared the recipe in preparation for her first bikini competition in September (Sanjana Kini)The bikini competitor, who uses a set meal plan designed by her coach, originally consumed the whey protein, dark chocolate and berries separately before being inspired to combine the ingredients into one meal.
According to the Mayo Clinic, protein is important because it provides the amino acids your body needs to build and repair muscle. Most research suggests very active people should eat 1.2 to 2 grams of protein per kilogram of body weight.
TV doctor Michael Mosley has also highlighted the importance of protein, he said: “Protein and weight loss go hand in hand, and eating enough of this macronutrient is essential to losing weight healthily and effectively. Unlike carbohydrates and fat, the body cannot store protein, so it's important to eat quality sources of protein each day to reap the benefits."
Sanj started her ‘prep’ for the bodybuilding competition in May, and she said finding interesting ways to consume protein makes a big difference to her progress. Speaking to the Mirror she said: “There are stereotypes that being a bodybuilder you just have chicken and rice, but it doesn’t have to be like that.”
The fitness influencer also has coco pops, but swaps the milk with a protein shake. She explained: “You make a protein shake basically but you make it a bit thicker so you don’t have that much milk and have water with it. But it still tastes like milk because it’s creamy.”
Sanj enjoys finding interesting ways to consume protein (Sanjana Kini)She added: “We use coco pops in my meal plan because it is a rice based cereal, meaning it’s lower in calories than if you were to have granola for example.” Other innovative ways Sanj includes whey protein into her diet, is with cream of rice - a pure source of carbohydrates - and by dipping strawberries into the paste.
“I dip strawberries in the whey paste, for example you can get a chocolate brownie batter with whey flavour and if you dip strawberries in it that’s really nice as a replacement for strawberries and chocolate,” she said
“Protein pancakes is another meal I recommend. Loads of people buy protein pancake mix already made but it’s very easy to make, you just add protein powder to pancake mix.”
The athlete highlighted that nutrition is “just as important as working out” during the preparation for her bikini competition. Sanj said: “I want to look the best I can possibly look on stage, I’m not going through a whole prep to not win.”
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Sanj opts for zero calorie drinks to help curb sugary cravings (Sanjana Kini)Making healthy food swaps is key to help Sanj condition before her competition. One healthy hack the athlete shared is to replace croutons in your salad with broken up rice cakes. She said: “It’s important to make meals fun, for example I get rice cakes and use them as croutons in my chicken salad, it’s really nice and a great way to substitute croutons."
Sanj admits that she has a “sweet tooth” so finding simple ways to curb cravings is key. She revealed: “I get my sweet fix with zero calorie drinks, like Pepsi Max mango, or with those 10 calorie jellies. I also use zero calorie syrup in my coffee, which I have with skinny or oat milk.”
For more information on how to lose weight safely, you can check the NHS website.