Pumpkin is an excellent choice for athletes due to its health benefits, which include high levels of vitamin A and zinc that improve eyesight and immune system function, polysaturated fatty acids that fight inflammation, high levels of potassium and magnesium that combat muscle soreness and cramps, and high levels of carbohydrates and electrolytes that keep your body hydrated. Reap the benefits of pumpkin by trying these 3 pumpkin spice recipes for the fall season.

1. Pumpkin Spice Squares

Ingredients

• 1 cup of natural whole almonds
• 1 cup of natural chopped walnuts
• 1 cup of Sun-Maid Raisins
• 1 cup of Quaker Old Fashioned Oats
• 1 scoop of Muscle Pharm 100% Whey Vanilla Protein Powder
• 1 tsp. of ground cinnamon
• 1/2 cup of Jif Natural Creamy Peanut Butter
• 1/2 cup of honey
• 1/2 cup of canned pumpkin
• 1 egg

Directions

1. Blend 1/2 cup of almonds, walnuts and oats until it reaches a consistency of meal.
2. Empty the meal into a bowl and add the remaining 1/2 cup of almonds, walnuts, and oats.
3. Add 1 cup of raisins, 1 tsp of cinnamon, and 1 scoop of protein powder.
4. In a microwave-safe bowl or measuring cup, heat 1/2 cup of peanut butter for one minute.
5. Add the peanut butter, 1/2 cup of honey, 1/2 cup of pumpkin, and 1 egg to the dry ingredients and stir until completely mixed.
6. Spray a 9×9-inch pan or dish with PAM cooking spray and evenly spread mixture.
7. Bake in the oven for 20-25 minutes at 325 degrees.
8. Let cool for 30 minutes and cut into 16 squares.
9. You can substitute other nuts for almonds and walnuts, other dried fruit for raisins and other flavors for protein powder for vanilla if desired.

Nutritional Information

• Calories: 238
• Fat: 14 g
• Carbohydrates: 24 g
• Protein: 7 g

* Per 1 pumpkin spice square

2. Pumpkin Spice Shake

Ingredients

• 8 ounces of 2% milk
• 1/2 cup of canned pumpkin
• 5.3 ounces of Chobani Pumpkin Harvest Crisp Yogurt
• 1 tbsp. of Jif Whipped Peanut Butter and Pumpkin Pie Spice
• 1/2 tsp. of ground cinnamon
• 1 scoop of Muscle Pharm 100% Whey Vanilla Protein Powder

Directions

1. Blend all ingredients.

Nutritional Information

• Calories: 337
• Fat: 10 g
• Carbohydrates: 40 g
• Protein: 24 g

* Per 12 oz. serving

3. Pumpkin Spice Overnight Oats

Ingredients

• 8 ounces of 2% milk
• 1/2 cup of Quaker Old Fashioned Oats
• 1/2 container or 2 ounces of Yoplait Pumpkin Cheesecake Greek 100 Whips Yogurt
• 1 tbsp. of Jif Whipped Peanut Butter and Pumpkin Pie Spice
• 1/2 tsp. of ground cinnamon
• 1 scoop of Muscle Pharm 100% Whey Vanilla Protein Powder

Directions

1. Mix 8 ounces of milk with one scoop of protein powder in a shaker bottle until completely mixed.
2. In a bowl mix 4 ounces of the protein shake with 1/2 cup of oats and stir until completely mixed.
3. Add 1/2 container or 2 ounces of the yogurt and mix thoroughly.
4. Add the cinnamon and peanut butter and mix thoroughly.
5. Cover the bowl and store overnight.
6. In the morning, stir thoroughly and add additional toppings such as chopped natural nuts and dried or fresh fruit, if desired.

Nutritional Information

• Calories: 424
• Fat: 14 g
• Carbohydrates: 45 g
• Protein: 31 g

READ MORE:

• 5 Protein-Packed Recovery Shakes
• Protein-Packed Smoothies Without Protein Powder
• 3 Protein-Packed Overnight Oat Recipes
• The Performance Boosting Benefits of Pumpkin

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