lava cake

Protein Lava Cake Recipe for Valentine’s Day


This Valentine’s Day why not show some love with a delicious protein chocolate lava cake seen on the Protein Chef. This is a delicious and gooey lava cake which is lower in calories, higher in protein, gluten free and is full of nutritional goodness.

Here is the recipe for this delicious protein lava cake that you can serve as a wonderful desert or serve it in bed for a delicious and romantic treat.

lava cake


  • ½ cup of chocolate whey protein powder
  • 3tbsp of cocoa powder
  • 2tbsp of coconut oil
  • ¼ cup of oats
  • 1 large egg
  • ¼ cup of almond or coconut milk
  • 2 to 3tbsp crystallized coconut nectar or plain coconut sugar


  1. Blend all the ingredients together with a food processor or handheld blender until you get a creamy batter.
  2. Pour the mix into two silicone baking pods or regular soufflé dishes. If you choose a soufflé dishes you will need to butter them so that the mix does not stick.
  3. You will need to cook your mix at 180 degrees Celsius for 4 minutes. You want the top to be cooked but the centre needs to be gooey. Check your cakes after three minutes to gauge them.
  4. Once they are ready, carefully remove them from the mold and turn them upside down on a plate
  5. Top your lava cakes with strawberries, cream, MCT powder or just enjoy them on their own.

Supplements that you shouldn’t Skip


The market is swamped with products that will help you to lose weight and gain muscle, but it can be confusing as to what to look for. Obviously though you will need to firstly have a healthy diet combined with cardio and various weight training exercises.

Here are some supplements that will complement your efforts and should be considered.


Branched Chain Amino Acids

If you suffer from muscle soreness and fatigue, but aren’t seeing the weight loss that you want then you should consider taking BCAAs. BCAAs have been proven to reduce muscle soreness when taken before and after a workout.


Creatine will help you in your quest to build strength and lean muscle mass. You should only take creatine though in small doses though and the recommended dosage is three grams a day. It has been studied that insulin like growth factor -1 which known for its production of anabolic effects in adults was increased by more than 20% in participants taking a creatine supplement when performing resistance training exercises.

Protein Bars and Powders

Any expert will tell you how important it is to have protein before and after a workout in order to stimulate muscle growth. However, it can be quite difficult to schedule protein around workouts which is why you can get protein supplements in the form of powders and nutrition bars.

Conjugated Linoleic Acid

Conjugated Linolic Acid contains omega fatty acids which are known as the good fat which has been found to help you lose fat and also have a positive impact in preserving your muscle tissue.


If you are feeling rundown and even sick from all the training then an Italian research indicates that glutamine might be able to help. It was shown that glutamine could have a positive impact on the reduction of inflammation and infection and could help stimulate muscle growth. According to a Scottish study glutamine regulates glycogen in your body and can then boost levels which results in an enhanced performance and muscle growth.


Working out can take a lot out of you and cause a loss of vitamins that you need in order to sustain yourself. Multivitamins will help you to regulate that loss.