The Ultimate Post-Workout Recipe For Increasing Muscle Mass & Reducing Body Fat

They're the ultimate post-workout snack.

Lemon Ricotta Bliss Balls, healthy recipes, snacks, dairy, the Dairy Kitchen
Image via The Dairy Kitchen
We all know that in order to reap the muscle-growth benefits of a workout, you need to down some protein straight afterward. But how many of us can actually remember (or be bothered) to prepare and pack a protein shake for the gym? Plus, after doing all those squat jumps, burpees or hill climbs, who actually feels like chugging bland liquid? Instead, you need a protein-rich snack you can easily chuck in your bag in the morning that actually tastes good. That’s why we love these Lemon Ricotta Bliss Balls from The Dairy Kitchen.
Developed in consultation with their nutritionists in their test kitchen, this recipe is the perfect combination of protein, grains, and veggies. And thanks to the ricotta and whey protein, they’ll give you a healthy dose of dairy: which research shows to be the ultimate post-workout food for increasing muscle mass and reducing body fat. The best part is, a little bit goes a long way with this recipe – so you’ll have a big batch to get you through the whole week!

Lemon Ricotta Bliss Balls Recipe

Makes 20


1/4 cup quick oats
2/3 cup almond meal
250g wedge ricotta
1 1/2 tablespoons agave or pure maple syrup
1/4 cup desiccated coconut
1/4 cup vanilla whey based protein powder
1 tablespoon finely grated lemon rind
1 tablespoon lemon juice
White chia seeds, crushed pistachios or coconut, for rolling


  1. Mix quick oats, almond meal, ricotta, syrup, coconut, protein powder and lemon rind and juice in a large bowl until well combined.
  2. Using clean hands, roll heaped tablespoons of ricotta mixture into balls and coat in either the chia seeds, pistachios or coconut.
TOP TIP: Store in the refrigerator in an airtight container for several days.

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