Protein - not just for gym bros (Protein Muffin Recipe included!)

Sipping on protein shakes and eating chicken and broccoli, classic gym bro - that’s what used to come to my mind if you were to say protein!

Now I understand the importance of protein and why even us ladies need to make sure we are eating enough of it. Compared to men, who tend to exaggerate the amount of protein intake in their diets, it has been shown that women opt for the other end of the spectrum, not getting nearly enough to support their fitness training routines.

Our bodies use protein to build and repair muscle. If you’re not eating enough of it, your results in the gym are going to be very slow. And we definitely underestimate exactly how much protein we need on a daily basis. 

It’s not just for muscle building either. When our goal is on fat loss and we are working hard on our training, our bodies will burn fat, but whenever you burn fat you also burn a bit of muscle with it. Having a good amount of protein in your diet helps the body to hold on to the muscle you do have, that little bit more. 

Protein is the most filling macronutrient. By taking this in at every meal, you will feel fuller for longer, meaning less chance your going to have your hand in the biscuit tin at 4 o’clock! 

I recommend getting as much protein from food as you can. Wether you are a meat eater, vegetarian, vegan etc there are protein sources for you! And if you still aren’t hitting a good amount of protein, then I would incorporate protein shakes.

Now.. I’m not saying eat exactly what you already are and add protein shakes on top of this.. they need to work in with a healthy diet, otherwise you are just adding calories to your day. As someone who personally can’t handle whey ( the main ingredient in a lot of protein shakes) I opt for pea protein as it is plant based and good on the tummy! Send me a message if you need help with what protein shake would be best for you! 

Just remember - protein doesn’t have to mean boring! So make sure you follow girls get gains! And Check out the recipe below for my yummy peanut butter protein muffins!


Peanut butter protein muffins (makes 12)

Approx macros (depending on brand of product used)

Calories: 180 per muffin
Fat: 11g
Carbs: 14g
Protein: 8.5g


Eggs x2
Balance Chocolate plant protein 60g
Baking powder x2 teaspoons
Bananas x3 ripe
Real dark chocolate drops 66g
Crunchy peanut butter 3/4 of a cup
Psyllium husk (optional) 5g

Mix everything except the chocolate drops In a food processor, stir in chocolate chips, place muffin cups in the muffin baking tray and distribute evenly amongst 12 cups. Bake at 200 degrees for 30 min or until darkened. Let cool completely. 

Eaten best when warmed in a microwave for 10 seconds! Store in fridge

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Prices are in New Zealand Dollars

6 Week strength training program designed by a woman, for women.

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Sophie Beddoes

Sophie is a make up artist by day, and a lifter of heavy things at night.

Check out her instagram: @sophie_beddoes

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