Best Protein Rice Krispies Recipe for Post-Workout Recovery | REP
December 9, 2024
- Read Time: 3-4 minutes
Introduction
Looking for a fast, satisfying and high-protein meal after the gym? This protein rice krispies recipe gives you a quick fix of fast-digesting carbs and clean whey protein, helping you bounce back after your workout. Whether you blend it into a smooth shake or enjoy it as a cereal bowl, it’s the perfect post-workout recovery option.
Ingredients
- 80g Kellogg’s Rice Krispies Cereal
- 1 serving (27g) Rippleffect Whey Protein Isolate (Unflavoured)
- 1–3 scoops Rippleffect Flavour Powder (chocolate, vanilla or strawberry)
- 250–350ml water or milk (adjust for consistency)
Instructions
Option 1: Blended Shake
- 1. Add Rice Krispies to a blender.
- 2. Add one serving of REP whey isolate and 1–3 scoops of flavour powder.
- 3. Pour in your liquid of choice.
- 4. Blend until smooth and creamy.
- 5. Pour and enjoy right after your workout.
Option 2: Cereal Bowl
- 1. Add Rice Krispies to a bowl.
- 2. In a separate jug, mix REP whey, flavour powder and your chosen liquid.
- 3. Stir or shake until fully blended.
- 4. Pour the protein mix over the cereal.
- 5. Enjoy immediately with a spoon.
Nutritional Information (Per Serving)
- Calories: 300–350 kcal
- Protein: 27g
- Carbohydrates: 70g
- Fat: <1g (depends on milk type)
Why It Works
Post-workout nutrition should be quick, effective and enjoyable. This recipe combines high-GI carbs from Rice Krispies with pure whey protein isolate to help your body recover, restore glycogen and rebuild muscle.
Unlike traditional protein shakes, this option gives you something to chew or sip, depending on your mood. It’s also totally customisable with REP’s flavour tubs, so you’re never stuck with a single flavour.
Tips for Customisation
- Add banana slices or berries for natural sweetness
- Mix in chia seeds or flaxseeds for extra fibre
- Swap Rice Krispies for puffed rice, oats or granola
- Use more or less liquid for your preferred texture
- Try Chocolate + Strawberry flavour combo for a nostalgic twist
FAQ – Protein Oats with Rippleffect
Can I prep this ahead of time?
The shake version, yes. For the cereal bowl, it’s best enjoyed fresh so it doesn’t go soggy.
Is it good for lean muscle gain?
Yes, it provides quick-digesting carbs and high-quality protein, which support muscle repair and recovery.
Can I use almond milk?
Absolutely. Any milk or milk alternative works, depending on your dietary needs.
What makes this better than a typical protein shake?
It adds texture, variety, and flavour control through REP’s flavour tubs without locking you into one taste.
Why Use REP Whey in Your Recovery Meals?
Most flavoured protein powders come preloaded with sugar, sweeteners, and a fixed taste that can get boring fast. REP takes a different approach. Our unflavoured whey protein isolate is 100% clean, made in South Africa, and designed to let you personalise your shake or meal with our low-calorie flavour tubs.
This means no wasted protein if you get tired of a flavour. Just switch it up, mix and match flavours like chocolate and vanilla or strawberry and banana, and keep your recovery meals interesting and enjoyable.
You’re in full control of your taste, macros and consistency. Whether it’s oats, cereal, smoothies or baking, REP protein fits in seamlessly with your goals.
Final Thoughts
This protein rice krispies recipe is a fast, flexible and effective way to refuel. With clean whey isolate, no added sugar and full flavour control, it turns a classic cereal into a recovery meal that works for your goals.
