Of which 12.8 g sugars and 4.2 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (protein powder) · Fiber and antioxidants (cocoa)
Allergens milk
Protein hot cocoa
Hot chocolate that doubles as a post-workout meal.
Ingredients
- 250 ml (1 cup) reduced-fat milk
- 2 tbsp unsweetened cocoa powder (20 g / ¾ oz)
- 1 scoop vanilla or chocolate protein powder (25 g / 1 oz)
Method
- Heat the milk in a small saucepan over medium heat, without letting it boil.
- Take it off the heat and add the cocoa powder, whisking well until it dissolves.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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