Mixing it up in the Kitchen – Conor O’Brien

Rider Blog

I’m pretty sure it’s a rule that when you take out a UCI licence and become a bike racer that you also have to make a protein shake/smoothie everyday. Shakes are a great, fast way to get nutrients in after a ride, but the same shake every day can get a little boring. Thankfully, this year Muscle MLK has supported our team, so I have had the chance to experiment with my favourite protein shake recipe. But I can’t have a smoothie at every meal…


In the last few weeks, I’ve been testing some new protein treats and cooking with Muscle MLK powder. Here are a few of my favourite recipes that I’ve used this season to get some variety in my protein intake, I like the Vanilla flavour best, so that’s what I’ve been using on these recipes.

1: Vanilla and Maple Protein Cupcakes:

I like to make these and use them on a long training day as ride food. The high protein intake is good for a long, steady day. If you’re going to be burning sugars and doing some intensity in your ride, keep these for recovery.

2: Almond Butter Protein Granola:

In addition to post ride smoothies, almost every cyclist also eats oatmeal at least once a day. This recipe is great way to throw a curveball into your same old oatmeal recipe.

3: Protein Pancakes:

Any meal with maple syrup is a win for the good guys, throw some Muscle MLK in there and add some more nutrition in there and you can’t get any better.

Give them a try and let me know what you think!

Conor O'Brien, Cooking, , , Muscle MLK, Rider Blog, Training