Whether you’re looking for ESN Designer Whey protein, creatine supplements, pre-workout formulas or everyday nutritional support, you can now explore selected ESN products through our family-run UK supplement store.

As we continue expanding our range at 10 Reps, we’re excited to introduce a brand that places a strong emphasis on product development, ingredient quality and testing.

What Is ESN (Elite Sports Nutrition)?

ESN stands for Elite Sports Nutrition, a German sports nutrition brand known for its protein powders, creatine, workout supplements and functional nutrition products.

The brand has established a strong presence in the European fitness and sports nutrition market, developing products for people with a wide variety of training and nutritional goals.

From everyday gym-goers to experienced athletes, ESN offers a range of supplements designed to fit different lifestyles and training routines.

Among its best-known products are ESN Designer Whey, Isoclear Whey Protein Isolate and its Ultrapure Creatine range.

Why We’ve Chosen to Stock ESN at 10 Reps

When selecting new supplement brands for 10 Reps, we look beyond popularity. Product quality, ingredient transparency and the manufacturer’s approach to formulation are important considerations.

ESN stood out to us for several reasons.

Science-led product development

ESN describes a product development process involving nutrition scientists, athletes and formulation specialists, with an emphasis on evidence-based ingredients and carefully developed formulas.

Quality control and ingredient testing

According to ESN, its quality procedures include raw-material analysis, batch testing and laboratory verification. This commitment to monitoring ingredient quality and product consistency is particularly important in sports nutrition.

A wide range of products

ESN offers more than protein powder. Its wider range includes creatine, pre-workouts, protein snacks and nutritional supplements, making it a useful addition to our existing selection.

For us, stocking ESN is about giving our customers more choice from established sports nutrition brands.

Shop ESN Protein Powder in the UK

ESN has developed a range of protein supplements to suit different preferences, from traditional whey protein shakes to refreshing clear protein drinks.

ESN Designer Whey Protein

One of the brand’s most recognisable products, ESN Designer Whey combines whey protein concentrate and whey protein isolate.

It’s designed for people looking for a convenient way to increase their daily protein intake, whether that’s alongside resistance training, after exercise or simply as part of a balanced diet.

Protein contributes to the growth and maintenance of muscle mass, making it an important part of nutrition for active individuals.

ESN Creatine Supplements UK

Creatine remains one of the most widely researched ingredients in sports nutrition, particularly for people involved in strength training and repeated high-intensity exercise.

ESN offers different creatine formats, including traditional powder and convenient alternatives.

ESN Ultrapure Creatine

ESN’s Ultrapure range provides creatine-focused supplementation for people looking to support their training.

Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. This benefit is obtained with a daily intake of 3g of creatine.

Whether you prefer mixing a powder into a drink or choosing another convenient format, the ESN creatine range offers options for different routines.

ESN Pre-Workout Supplements

For those looking for a pre-training supplement, ESN also produces a selection of pre-workout formulas.

Depending on the product, these may contain ingredients such as caffeine, amino acids and other compounds commonly found in sports nutrition.

Formulas and serving sizes vary, so we recommend checking individual product labels to find an option that suits your needs and caffeine tolerance.

ESN Vitamins and Everyday Nutrition

Sports nutrition isn’t just about protein shakes and gym supplements.

ESN’s wider nutritional range also includes products intended to complement everyday dietary routines.

For customers looking to explore vitamins, minerals and other nutritional supplements, we’ll be adding selected products as our ESN range develops.

As always, supplements should complement rather than replace a varied, balanced diet.

Where Can You Buy ESN Supplements in the UK?

If you’re wondering where to buy ESN products in the UK, you can now find a selection at 10 Reps.

We’re a family-run UK sports nutrition retailer, supplying supplements from a range of recognised brands through our online store.

When shopping with 10 Reps, you’ll find:

• Genuine ESN products sourced through approved wholesale channels.
• A growing selection of ESN protein, creatine and other supplements.
• £3.99 Next Day Delivery on eligible orders placed before 3pm, Monday to Friday.
• UK-based customer support from our family-run business.
• Secure online checkout with convenient payment options.

We aim to make shopping for sports nutrition straightforward, with clear product information, competitive pricing and reliable delivery.

Frequently Asked Questions About ESN UK

Can I buy ESN supplements in the UK?

Yes. ESN supplements are available to UK customers, including through 10 Reps, where you can shop selected ESN products online.

Is ESN a German supplement brand?

Yes. ESN stands for Elite Sports Nutrition and is a German sports nutrition brand with a well-established presence in the European fitness market.

Does 10 Reps sell genuine ESN products?

Yes. Our ESN products are purchased through approved wholesale supply channels, so customers can shop with confidence.

Can I buy ESN Designer Whey in the UK?

Yes. ESN Designer Whey is among the protein supplements available to UK customers. You can explore our current selection of ESN protein products at 10 Reps.

Does ESN make creatine supplements?

Yes. ESN produces creatine supplements in several formats, including its Ultrapure range. Check our current listings for available products and flavours.

Does 10 Reps offer next-day delivery on ESN products?

We offer £3.99 Next Day Delivery on eligible orders placed before 3pm, Monday to Friday, subject to stock availability, dispatch arrangements and delivery exclusions. Full terms are available on our delivery information page.

Discover ESN at 10 Reps

We’re excited to welcome ESN to our growing collection of sports nutrition brands.

From Designer Whey protein to creatine and other training supplements, we’ll continue developing our ESN range to give UK customers even more choice.

Ready to explore the range?

Browse ESN supplements at 10 Reps and discover what’s currently available.

10 Reps is an independent UK retailer of ESN products. ESN and associated product names are trademarks of their respective owners. Product availability and delivery eligibility may vary.

The post ESN Supplements Now Available in the UK at 10 Reps first appeared on 10 Reps Supplement Store.

Everyday activities such as carrying shopping, climbing stairs and getting out of a chair all rely on muscle strength. Getting enough protein is one part of looking after that strength.

Why do protein needs change?

With age, muscles can become less responsive to the protein we eat. This is known as anabolic resistance.

Put simply, the body may need a stronger nutritional stimulus to support muscle maintenance. Lower activity levels, illness and a smaller appetite can make meeting those needs more difficult.

How much protein do older adults need?

Expert groups commonly suggest around 1.0–1.2g of protein per kilogram of body weight each day for healthy older adults.

For someone weighing 70kg, that works out at approximately 70–84g daily. This is a general guide, and individual requirements can differ.

Make protein part of everyday meals

Rather than leaving most of your protein until dinner, include a source at breakfast, lunch and your evening meal.

Options include:

• Eggs, Greek yoghurt or milk at breakfast.
• Chicken, tuna, tofu or beans at lunch.
• Fish, lean meat, lentils or soya foods at dinner.

Check labels and portions, as protein content varies between foods and products.

Do you need a protein shake?

A varied diet can provide enough protein. A shake can be a convenient way to fill a gap when meals fall short, but it should complement your food rather than replace balanced meals.

Keep your muscles working too

Nutrition and activity work together. The NHS recommends activities that improve strength, balance and flexibility on at least two days each week for adults aged 65 and over.

Resistance bands, suitable weights and exercises using your own body weight can all be options, depending on your ability.

Protein is relevant at every age. Looking after your muscles is about supporting everyday life as well as exercise.

This article provides general information. If you have kidney disease, a prescribed diet or other medical needs, ask your healthcare professional before changing your protein intake.

Protein guidance for this article comes from ESPEN. Click here to read the article.

The post Why Protein Matters More as We Get Older first appeared on 10 Reps Supplement Store.

That is why 10 Reps brings together a wide selection of established UK supplement brands, international favourites and specialist products in one place.

Our range includes protein powders, creatine, pre-workouts, vitamins, hydration products, amino acids, energy drinks, protein snacks and gym accessories.

Supplements for different fitness goals

Rather than limiting customers to one or two manufacturers, we offer products from multiple brands so you can compare your options and choose what best fits your goals.

You can shop for products suited to:

• Building muscle and strength
• Supporting weight-management goals
• Improving training energy and performance
• Supporting hydration and recovery
• Increasing daily protein intake
• Supporting general health and nutrition

Our growing selection includes well-known names such as Applied Nutrition, Optimum Nutrition, USN, PhD Nutrition, CNP, Per4m, Ghost and other recognised sports nutrition brands.

More choice without the confusion

A larger range should make it easier to find the right product, not harder. We aim to provide clear product descriptions, ingredient information, suggested use and nutritional details wherever they are available.

You can compare flavours, sizes, formulas and prices before deciding which option works for you.

We also regularly add new products and emerging brands, helping customers discover supplements that may not yet be widely available through supermarkets or general online retailers.

Whether you are looking for a trusted everyday protein powder or something more specialised, 10 Reps gives you access to a broad selection of sports nutrition products from one UK retailer.

Not sure what supplement suits you? Try our shopping by goal assistant.

The post Shop a Wide Range of UK and International Supplement Brands first appeared on 10 Reps Supplement Store.

Open online marketplaces can contain products sold by numerous third-party sellers. This can make it difficult to know exactly where an item has come from, how it has been stored or whether the seller is reliable.

At 10 Reps, we source our supplements through established UK suppliers and trusted distribution channels. We stock recognised sports nutrition brands including Applied Nutrition, Optimum Nutrition, USN, PhD Nutrition, CNP and many more.

Why authenticity is important

Sports supplements contain ingredients designed to become part of your daily nutrition and training routine. Buying from a specialist UK supplement retailer gives you greater confidence that:

• The product is genuine and correctly labelled
• It has been sourced through a recognised supply chain
• The packaging and safety seals are intact
• The product has been stored and handled correctly
• Support is available if there is a problem with your order

We carefully select the products sold through 10 Reps and avoid unknown or questionable supplements simply because they are cheap.

A specialist retailer you can contact

Buying from 10 Reps also means you are dealing with a real UK business rather than an unknown marketplace seller. If you have a question about a product, delivery or your order, you can contact us directly for help.

Our goal is simple: to make genuine sports nutrition products easier and more affordable to buy in the UK.

Whether you are ordering whey protein, creatine, pre-workout, hydration products or everyday vitamins, you can shop knowing that your order has come through a trusted UK supplement supply chain.

The post Why Buying Genuine Supplements from a Trusted UK Retailer Matters first appeared on 10 Reps Supplement Store.

Because clear whey mixes more like squash or juice rather than a thick milkshake, it works much better for ice lollies than regular whey protein. The result is a lighter, more refreshing frozen snack that can be ideal after training, during hot weather or whenever you want a simple high-protein treat.

Recipe Information

Preparation time: 5 minutes
Freezing time: 4–6 hours
Servings: 4 ice lollies
Difficulty: Easy

Ingredients

• 1 scoop clear whey protein
• 400–500ml cold water
• A handful of sliced strawberries, orange slices or other fruit, optional
• Ice lolly moulds

Always follow the serving guidance on your own clear whey product, as some brands recommend slightly different water amounts.

Method

1. Add the clear whey protein to a shaker with cold water.
2. Shake well until fully mixed.
3. Let the mixture stand for a minute or two so any foam can settle.
4. If you want to add fruit, place a few small fruit pieces into each lolly mould.
5. Pour the clear whey mixture evenly into the moulds.
6. Insert the sticks or lids.
7. Freeze for at least 4–6 hours, or until fully solid.
8. To remove them more easily, run the outside of the mould briefly under cool water for a few seconds.

Approximate Nutrition

This will vary depending on the clear whey product used and how many lollies you make.

Approximate nutrition for the full mixture:

• Calories: 80–90 kcal
• Protein: 20g
• Carbohydrates: 1–3g
• Fat: 0g
• Sugar: 0–1g

Approximate nutrition per lolly when making 4 lollies:

• Calories: 20–23 kcal
• Protein: 5g
• Carbohydrates: 0.5g
• Fat: 0g
• Sugar: very low

Adding fruit will slightly increase the calories and carbs.

If you want to see how this fits into your daily goals, try the free macro calculator.

Why Clear Whey Works Well for Ice Lollies

Traditional whey protein is creamy and milky, which usually makes frozen recipes feel heavier.

Clear whey is different because it mixes into a light, juice-style drink, so it freezes into something much closer to a fruity ice lolly. That makes it a better choice when you want something refreshing rather than dessert-like.

Best Fruit Ideas

You can keep the lollies plain, but adding fruit can make them look better and taste even more refreshing.

Good options include:

• sliced strawberries
• blueberries
• raspberries
• kiwi
• orange segments
• lemon slices

Use small fruit pieces so the moulds are easier to fill and the lollies are easier to eat once frozen.

Tips for the Best Clear Whey Ice Lollies

Let the foam settle

Clear whey often creates foam after shaking. Letting it stand for a minute or two before pouring helps the finished lollies look cleaner.

Use cold water

Cold water helps the drink mix properly and keeps the flavour fresh.

Do not overfill the moulds

Leave a little space at the top, especially if you have added fruit.

Match the fruit to the flavour

For example:

• lemon or citrus clear whey works well with orange or lemon slices
• berry flavours suit strawberries, raspberries or blueberries
• tropical flavours work well with pineapple or mango pieces

Keep expectations realistic

These are best thought of as a light frozen protein snack, not a creamy ice cream. They are refreshing, fruity and simple.

Flavour Ideas

Once you have made the basic version, you can easily try different flavour combinations:

Berry Ice Lollies

Use a berry-flavoured clear whey and add sliced strawberries or raspberries.

Citrus Ice Lollies

Use a lemon or orange style clear whey and add thin orange slices.

Tropical Ice Lollies

Use a tropical flavour and add tiny mango or pineapple pieces.

Watermelon Ice Lollies

Use a watermelon-flavoured clear whey and keep it simple for a bright summer flavour.

Can You Make These Without Fruit?

Yes. The fruit is completely optional.

You can simply mix the clear whey with water and freeze it straight into moulds. This is the quickest option and still works well.

Can You Use Normal Whey Protein?

You can, but it usually will not give the same result.

Regular whey makes a thicker, milkier mixture, while clear whey stays lighter and more refreshing. For ice lollies, clear whey is usually the better fit.

If you are looking for a suitable flavour, you can browse the 10 Reps sale products to see whether any clear whey options are currently reduced.

Final Thoughts

Clear whey ice lollies are one of the easiest warm-weather protein recipes you can make.

They are simple, refreshing and a great way to use clear whey in a way that feels a bit different from an ordinary shake. Once you’ve tried the base recipe, you can experiment with different flavours and fruit combinations to create your own versions.

Recent Ingredients

• 
  Clear Whey Ice Lollies
  Looking for a refreshing way to use your clear whey protein during warmer weather? These clear whey ice lollies are cold, fruity and easy to make with just a few simple ingredients. Because clear whey mixes more like squash or juice rather than a thick milkshake, it works much better for ice lollies than regular… Read more: Clear Whey Ice Lollies
• 
  High-Protein Chocolate Mug Cake
  Craving something chocolatey without baking an entire cake? This high-protein chocolate mug cake is soft, rich and ready in only a few minutes. It uses chocolate protein powder, oat flour and Greek yoghurt to create a more cake-like texture than recipes made entirely from whey protein. This matters because whey can become dry or rubbery… Read more: High-Protein Chocolate Mug Cake
• 
  Three-Ingredient Protein Pancakes
  These easy protein pancakes require just three ingredients and can be ready in around 10 minutes. They are naturally sweetened with banana and contain no flour or added sugar. They are ideal for a quick breakfast, post-workout meal or lighter alternative to traditional pancakes. Because this is a flourless recipe, the finished pancakes will be… Read more: Three-Ingredient Protein Pancakes
• 
  High-Protein Overnight Oats
  A quick, creamy breakfast that can be prepared the night before and taken with you the following morning. Preparation time: 5 minutesChilling time: At least 4 hoursServings: 1 Ingredients Method Approximate Nutrition Nutrition will vary depending on the whey protein, milk, yoghurt and banana used. Not sure about how much protein your meal has? Check… Read more: High-Protein Overnight Oats
• 
  Easy Protein Banana Ice Cream Recipe
  Looking for a cold, refreshing treat that also helps you increase your daily protein intake? This easy protein banana ice cream is creamy, naturally sweet and made with just four simple ingredients. Click here to see our free nutritional coach to check for protein and fat amounts in meals. There is no ice cream maker… Read more: Easy Protein Banana Ice Cream Recipe

The post Clear Whey Ice Lollies first appeared on 10 Reps Supplement Store.

It uses chocolate protein powder, oat flour and Greek yoghurt to create a more cake-like texture than recipes made entirely from whey protein. This matters because whey can become dry or rubbery when microwaved without enough moisture or carbohydrate. Well-reviewed recipes commonly combine protein powder with oat flour or another flour, baking powder and milk to keep the finished cake softer.

Recipe Information

Preparation time: 3 minutes
Cooking time: 45–75 seconds
Servings: 1
Difficulty: Easy

Ingredients

• 25g chocolate whey protein powder
• 20g oat flour
• 1 teaspoon cocoa powder
• ¼ teaspoon baking powder
• 40g 0% Greek yoghurt
• 45ml milk
• 1 teaspoon chocolate chips, optional
• A small amount of low-calorie cooking spray or oil for the mug

Ordinary oats can be blended into a fine powder when you do not have oat flour.

Method

1. Lightly grease the inside of a large microwave-safe mug or small microwave-safe bowl.
2. Add the chocolate protein powder, oat flour, cocoa powder and baking powder.
3. Stir the dry ingredients thoroughly so the baking powder and cocoa are evenly distributed.
4. Add the Greek yoghurt and milk.
5. Mix until you have a smooth, thick batter with no dry pockets of protein powder. Add another teaspoon of milk when the mixture appears unusually stiff.
6. Stir in the chocolate chips when using them, saving a few for the top.
7. Microwave on high for 45 seconds.
8. Check the centre. Continue microwaving in 10-second intervals until the cake has risen and the edges appear cooked, but the centre is still slightly soft.
9. Allow it to stand for one minute before eating, as the cake will continue setting after it leaves the microwave.

Microwave power varies considerably, so using short additional bursts is safer than cooking it for too long at once. Similar successful mug-cake recipes generally cook for around 40–90 seconds and recommend checking the texture before adding more time.

Approximate Nutrition

For the entire mug cake without chocolate chips:

• Calories: approximately 270 kcal
• Protein: approximately 29g
• Carbohydrates: approximately 28g
• Fat: approximately 4g
• Sugar: approximately 5g

The exact nutrition will depend on the protein powder, yoghurt, milk and oat flour used.

To estimate how this recipe fits into your own daily targets, use the free 10 Reps calorie and protein calculator or the free macro calculator.

Tips for a Soft Protein Mug Cake

Do not overcook it

This is the most important step. Protein mug cakes can become dry very quickly, especially when made with whey.

Remove it while the middle still appears slightly soft rather than waiting until the entire surface looks completely dry. It will continue cooking from its retained heat while resting.

Use oat flour

Oat flour gives the cake more structure and produces a softer, more familiar cake texture. Several highly rated protein mug-cake recipes use oat flour or another small amount of flour rather than relying entirely on protein powder.

Include the Greek yoghurt

Greek yoghurt adds moisture and creaminess without requiring much oil. It also provides some additional protein.

Use a large mug

The batter will rise as it cooks. Choose a mug with enough empty space above the mixture to prevent it spilling over the sides.

A small microwave-safe cereal bowl or ramekin can also work well and may help the cake cook more evenly.

Adjust for your protein powder

Different protein powders absorb liquid differently. Start with the stated amount of milk, then add an extra teaspoon when the batter is too thick to stir smoothly.

What Should the Batter Look Like?

Before cooking, the batter should be thick but easily stirred. It should resemble ordinary chocolate cake batter rather than dough.

When it is crumbly or difficult to mix, add milk one teaspoon at a time. Avoid pouring in a large amount because an overly wet mixture may remain soggy in the middle.

Can You Use Vanilla Protein Powder?

Yes. Use vanilla whey and keep the cocoa powder in the recipe to create a chocolate flavour.

Chocolate whey will normally give a richer result, but vanilla, chocolate brownie, chocolate caramel or chocolate peanut butter flavours can all work.

Can You Make It Without Oat Flour?

You can replace the oat flour with the same weight of plain flour.

Self-raising flour can also be used, but reduce or remove the additional baking powder. Optimum Nutrition’s published chocolate mug-cake recipe uses whey protein alongside self-raising flour, egg and milk, demonstrating why a little flour can help give protein cakes structure.

Optional Toppings

Try adding:

• A spoonful of 0% Greek yoghurt
• Sliced banana
• Fresh strawberries
• Sugar-free chocolate sauce
• A teaspoon of peanut butter
• A few chocolate chips
• A light dusting of cocoa powder

Toppings will change the total calories and macros.

Choosing the Right Protein Powder

Chocolate whey protein is the simplest choice for this recipe. However, the result can vary between products because different powders contain different sweeteners, thickeners and proportions of protein.

Casein and whey-casein blends may create a thicker, more brownie-like result, while whey usually needs careful cooking to prevent dryness. One extensively reviewed recipe specifically favours casein or plant-based protein because pure whey can dry during microwaving, although other well-rated recipes successfully use whey when it is combined with flour and enough liquid.

You can check the 10 Reps sale products to see whether any suitable chocolate protein powders are currently reduced.

Can You Bake It in an Oven?

Yes. Transfer the batter to a small oven-safe ramekin and bake at approximately 180°C fan until the edges are set and the centre is lightly cooked.

Because ramekin sizes vary, check it after around 10 minutes and avoid overbaking. The microwave method remains much quicker and is the version this recipe was designed for.

Final Thoughts

This high-protein chocolate mug cake is ideal when you want a quick dessert without preparing a full batch of cakes.

The combination of protein powder, oat flour and Greek yoghurt helps keep it softer than a protein-only mug cake. Start with 45 seconds in the microwave, add time gradually and remove it while the centre remains slightly soft.

That small difference is usually what separates a moist chocolate cake from a dry, rubbery one.

• 
  Clear Whey Ice Lollies
  Looking for a refreshing way to use your clear whey protein during warmer weather? These clear whey ice lollies are cold, fruity and easy to make with just a few simple ingredients. Because clear whey mixes more like squash or juice rather than a thick milkshake, it works much better for ice lollies than regular… Read more: Clear Whey Ice Lollies
• 
  High-Protein Chocolate Mug Cake
  Craving something chocolatey without baking an entire cake? This high-protein chocolate mug cake is soft, rich and ready in only a few minutes. It uses chocolate protein powder, oat flour and Greek yoghurt to create a more cake-like texture than recipes made entirely from whey protein. This matters because whey can become dry or rubbery… Read more: High-Protein Chocolate Mug Cake
• 
  Three-Ingredient Protein Pancakes
  These easy protein pancakes require just three ingredients and can be ready in around 10 minutes. They are naturally sweetened with banana and contain no flour or added sugar. They are ideal for a quick breakfast, post-workout meal or lighter alternative to traditional pancakes. Because this is a flourless recipe, the finished pancakes will be… Read more: Three-Ingredient Protein Pancakes
• 
  High-Protein Overnight Oats
  A quick, creamy breakfast that can be prepared the night before and taken with you the following morning. Preparation time: 5 minutesChilling time: At least 4 hoursServings: 1 Ingredients Method Approximate Nutrition Nutrition will vary depending on the whey protein, milk, yoghurt and banana used. Not sure about how much protein your meal has? Check… Read more: High-Protein Overnight Oats
• 
  Easy Protein Banana Ice Cream Recipe
  Looking for a cold, refreshing treat that also helps you increase your daily protein intake? This easy protein banana ice cream is creamy, naturally sweet and made with just four simple ingredients. Click here to see our free nutritional coach to check for protein and fat amounts in meals. There is no ice cream maker… Read more: Easy Protein Banana Ice Cream Recipe

The post High-Protein Chocolate Mug Cake first appeared on 10 Reps Supplement Store.

They are naturally sweetened with banana and contain no flour or added sugar. They are ideal for a quick breakfast, post-workout meal or lighter alternative to traditional pancakes.

Because this is a flourless recipe, the finished pancakes will be soft and slightly lighter than traditional fluffy pancakes. Cooking them in smaller rounds over a low-to-medium heat makes them much easier to flip.

Recipe Information

Preparation time: 5 minutes
Cooking time: 5–8 minutes
Servings: 1
Difficulty: Easy

Ingredients

• 1 medium ripe banana
• 2 large eggs
• 1 scoop, approximately 30g, vanilla whey protein powder

You may also need a very small amount of cooking spray or oil for the pan, unless you are using a reliable non-stick frying pan.

Method

1. Peel the banana and place it in a mixing bowl.
2. Mash the banana thoroughly with a fork until it is as smooth as possible.
3. Add the eggs and whisk them into the mashed banana.
4. Add the whey protein and mix until you have a smooth batter with no visible pockets of powder.
5. Heat a non-stick frying pan over a low-to-medium heat. Lightly grease the pan when necessary.
6. Spoon small rounds of batter into the pan. Using approximately two tablespoons of mixture per pancake will make them easier to turn.
7. Cook for around 1½–2 minutes, until the underside has set and the edges begin to look cooked.
8. Carefully flip each pancake and cook for another 1–2 minutes.
9. Serve immediately with your preferred toppings.

Approximate Nutrition

For the full recipe, before adding toppings:

• Calories: approximately 350 kcal
• Protein: approximately 40g
• Carbohydrates: approximately 30g
• Fat: approximately 12g
• Sugar: approximately 15g

The exact nutrition will vary according to the size of the banana and eggs and the whey protein used. A closely matching tested recipe reports around 350 calories and more than 40g of protein for the full batch.

To work out how this breakfast fits within your personal daily targets, use the free 10 Reps macro calculator.

Tips for Pancakes That Hold Together

Use a ripe banana

A ripe or lightly spotted banana will be easier to mash and will give the pancakes more natural sweetness.

Make smaller pancakes

This batter contains no flour, so large pancakes can be difficult to flip. Several smaller pancakes will cook more evenly and hold their shape better.

Keep the heat controlled

Avoid cooking them over a high heat. Protein powder can brown quickly, leaving the outside cooked before the centre has properly set.

Let the first side set

Wait until the edges appear cooked and the spatula can slide underneath the pancake before attempting to turn it.

Whey usually gives the best result

Whey protein is commonly recommended for this recipe because it produces a softer result. Whey isolate may become slightly drier when heated, while some alternative protein powders can produce a denser pancake. Collagen powder does not provide the same structure and should not be used as a direct replacement.

What Do Protein Pancakes Taste Like?

These pancakes have a naturally sweet banana flavour, with the protein powder adding extra flavour depending on the variety chosen.

Their texture is softer, lighter and slightly more crepe-like than a traditional flour-based pancake. This is normal for a three-ingredient, flourless recipe.

Vanilla whey works particularly well, although chocolate, cinnamon, caramel and peanut butter flavours can also complement the banana.

Optional Toppings

Try serving your pancakes with:

• 0% Greek yoghurt
• Sliced banana
• Fresh strawberries or blueberries
• A small amount of peanut butter
• Sugar-free syrup
• A light dusting of cinnamon

Remember that toppings will increase the calories and change the overall macros.

Can You Make the Batter in a Blender?

Yes. Add the banana, eggs and protein powder to a blender and blend briefly until smooth.

Avoid blending for longer than necessary, as you only need the ingredients to be fully combined. The Foodie Physician uses this approach for a closely matching three-ingredient recipe.

Can You Prepare Protein Pancakes in Advance?

They are best served freshly cooked, but you can prepare them ahead of time.

Allow the pancakes to cool completely, place them in a covered container and refrigerate them. Reheat them gently in a frying pan or microwave before eating.

Choosing a Protein Powder

The flavour of your protein powder will have a noticeable effect because the recipe contains only three ingredients.

Vanilla is the easiest starting point, but chocolate or dessert-inspired whey flavours can create completely different pancakes without changing the recipe.

Browse the 10 Reps sale products to check whether any suitable whey protein flavours are currently reduced.

Final Thoughts

Three-ingredient protein pancakes are a simple way to turn whey protein into a quick, filling breakfast.

The most important points are to use a ripe banana, keep the pancakes small and cook them gently. Once you have mastered the basic recipe, you can experiment with different whey flavours and toppings to create your own combinations.

Recent Recipes

• 
  Clear Whey Ice Lollies
  Looking for a refreshing way to use your clear whey protein during warmer weather? These clear whey ice lollies are cold, fruity and easy to make with just a few simple ingredients. Because clear whey mixes more like squash or juice rather than a thick milkshake, it works much better for ice lollies than regular… Read more: Clear Whey Ice Lollies
• 
  High-Protein Chocolate Mug Cake
  Craving something chocolatey without baking an entire cake? This high-protein chocolate mug cake is soft, rich and ready in only a few minutes. It uses chocolate protein powder, oat flour and Greek yoghurt to create a more cake-like texture than recipes made entirely from whey protein. This matters because whey can become dry or rubbery… Read more: High-Protein Chocolate Mug Cake
• 
  Three-Ingredient Protein Pancakes
  These easy protein pancakes require just three ingredients and can be ready in around 10 minutes. They are naturally sweetened with banana and contain no flour or added sugar. They are ideal for a quick breakfast, post-workout meal or lighter alternative to traditional pancakes. Because this is a flourless recipe, the finished pancakes will be… Read more: Three-Ingredient Protein Pancakes
• 
  High-Protein Overnight Oats
  A quick, creamy breakfast that can be prepared the night before and taken with you the following morning. Preparation time: 5 minutesChilling time: At least 4 hoursServings: 1 Ingredients Method Approximate Nutrition Nutrition will vary depending on the whey protein, milk, yoghurt and banana used. Not sure about how much protein your meal has? Check… Read more: High-Protein Overnight Oats
• 
  Easy Protein Banana Ice Cream Recipe
  Looking for a cold, refreshing treat that also helps you increase your daily protein intake? This easy protein banana ice cream is creamy, naturally sweet and made with just four simple ingredients. Click here to see our free nutritional coach to check for protein and fat amounts in meals. There is no ice cream maker… Read more: Easy Protein Banana Ice Cream Recipe

The post Three-Ingredient Protein Pancakes first appeared on 10 Reps Supplement Store.

Preparation time: 5 minutes
Chilling time: At least 4 hours
Servings: 1

Ingredients

• 50g rolled oats
• 1 scoop vanilla whey protein
• 100g 0% Greek yoghurt
• 120ml milk
• ½ banana, sliced
• ½ teaspoon cinnamon, optional

Method

1. Add the oats and whey protein to a jar or container and mix them together.
2. Add the Greek yoghurt and milk, then stir thoroughly until no dry protein powder remains.
3. Stir in half of the sliced banana and save the remaining slices for the topping.
4. Cover and refrigerate for at least four hours, or leave overnight.
5. Stir before eating. Add a small splash of milk when a thinner consistency is preferred.
6. Top with the remaining banana and a light sprinkle of cinnamon.

Approximate Nutrition

• Calories: 440 kcal
• Protein: 39g
• Carbohydrates: 61g
• Fat: 6g
• Sugar: 20g

Nutrition will vary depending on the whey protein, milk, yoghurt and banana used. Not sure about how much protein your meal has? Check using our free nutritional coach.

Optional Toppings

Add a small amount of peanut butter, fresh fruit, chopped nuts or sugar-free syrup. Remember that toppings will change the calories and macros.

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The post High-Protein Overnight Oats first appeared on 10 Reps Supplement Store.

There is no ice cream maker required. All you need is a blender or food processor, some frozen bananas and your favourite whey protein powder.

It is ideal as a healthier dessert, a post-workout snack or something refreshing during warmer weather.

Protein Banana Ice Cream

Preparation time: 5 minutes
Freezing time: 30–60 minutes, optional
Servings: 2
Difficulty: Easy

Ingredients

• 2 ripe bananas, sliced and frozen
• 1 scoop vanilla whey protein powder (Or banana for an extra strong flavour)
• 100g 0% Greek yoghurt
• 1–2 tablespoons of milk

You can use any flavour of whey protein, although vanilla works particularly well with the banana.

Method

1. Slice two ripe bananas and place them in the freezer until completely frozen.
2. Add the frozen banana, whey protein powder, 0% Greek yoghurt and one tablespoon of milk to a powerful blender or food processor.
3. Blend until smooth and creamy. You may need to stop occasionally and scrape down the sides.
4. Add another small splash of milk only when needed. Using too much milk can make the mixture more like a smoothie than ice cream.
5. Serve immediately for a soft-serve texture.
6. For firmer, scoopable protein ice cream, transfer the mixture into a freezer-safe container and freeze for 30–60 minutes before serving.

Approximate Nutrition

Nutrition will vary depending on the size of the bananas and the whey protein, yoghurt and milk used.

Approximate nutrition per serving when divided into two portions:

• Calories: 200–220 kcal
• Protein: 17–20g
• Carbohydrates: 29–32g
• Fat: 1–2g
• Sugar: 14–16g

For a higher-protein version, use a larger serving of whey protein or divide the recipe differently.

Tips for the Best Protein Ice Cream

Use very ripe bananas, as these provide more natural sweetness and a creamier texture.

Make sure the banana slices are completely frozen before blending. Partially frozen bananas may create a runnier result.

Start with only one tablespoon of milk. You can always add more, but you cannot remove it once the mixture becomes too thin.

A food processor often works particularly well because the wider bowl makes it easier to blend thick frozen mixtures.

Protein Ice Cream Flavour Ideas

Once you have mastered the basic recipe, you can experiment with different protein powder flavours and toppings.

Try chocolate whey with a teaspoon of cocoa powder, cinnamon whey with a light dusting of cinnamon, or salted caramel whey with a small amount of sugar-free caramel sauce.

You could also add a few dark chocolate chips, crushed nuts or sliced banana before serving.

Can You Make Protein Ice Cream Without an Ice Cream Maker?

Yes. The frozen bananas create the thick and creamy texture, so no specialist ice cream equipment is needed.

A strong blender or food processor will produce the best result. Allow the frozen banana pieces to sit at room temperature for two or three minutes when your blender is struggling, rather than adding too much milk.

Can You Store Protein Banana Ice Cream?

This recipe is best eaten immediately or after a short 30–60 minute freeze.

It can be stored in an airtight container in the freezer, but it may become very firm after several hours. Allow it to soften at room temperature for around 10–15 minutes before eating.

Find Your Favourite Whey Protein

The flavour and texture of your whey protein can make a big difference to the finished recipe.

Explore the protein powder range at 10 Reps and experiment with vanilla, chocolate, caramel or more unusual flavours to create your own protein ice cream combinations.

The post Easy Protein Banana Ice Cream Recipe first appeared on 10 Reps Supplement Store.

This article explains what hydrolysed protein is and the key benefits it offers for muscle recovery, digestion, and performance.

What Is Hydrolysed Protein?

Hydrolysed protein is protein that has been partially broken down into smaller peptides and amino acids through a process called hydrolysis. This process uses enzymes or heat to break the long protein chains into shorter ones.

Because the protein is already partially digested, the body can absorb it more quickly and efficiently compared with standard protein sources.

Hydrolysed protein can be made from several protein sources, including:

• Whey protein
• Beef protein
• Collagen protein
• Casein protein

Hydrolysed whey and hydrolysed beef protein are especially popular in sports nutrition supplements.

1. Faster Protein Absorption

One of the biggest advantages of hydrolysed protein is speed of absorption.

Since the protein molecules are already broken down into smaller peptides, the digestive system has less work to do. This allows amino acids to reach the bloodstream faster, which can be particularly beneficial after exercise when muscles need nutrients quickly.

Fast protein delivery can help support:

• Muscle repair
• Muscle growth
• Reduced recovery time between workouts

This is why hydrolysed protein is commonly used in post-workout supplements.

2. Improved Muscle Recovery

After intense training, muscle fibres experience small amounts of damage. The body repairs this damage using amino acids from dietary protein.

Hydrolysed protein provides a rapid source of essential amino acids, including branched-chain amino acids (BCAAs) such as leucine, which play an important role in stimulating muscle protein synthesis.

Because the amino acids are delivered quickly, hydrolysed protein may help:

• Support faster recovery
• Reduce muscle soreness
• Improve training consistency

3. Easier Digestion

Some people struggle to digest traditional protein powders, especially those that contain lactose or larger protein molecules.

Hydrolysed protein is often easier on the digestive system because it is already partially broken down. This can reduce issues such as:

• Bloating
• Stomach discomfort
• Slow digestion

For people who have trouble digesting standard whey protein, hydrolysed options or alternative sources like hydrolysed beef protein can be a good solution.

4. Suitable for Dairy-Free Diets

Not all hydrolysed proteins are dairy based. Products like hydrolysed beef protein isolate offer a high-protein alternative for those who:

• Are lactose intolerant
• Follow dairy-free diets
• Prefer non-milk protein sources

These products still provide a complete amino acid profile, making them suitable for muscle support and athletic performance.

5. High Protein Content With Low Fat and Sugar

Many hydrolysed protein supplements are produced using highly refined protein isolates. This means they often contain:

• Very high protein content
• Minimal carbohydrates
• Very low fat
• Low calories per serving

Because of this, hydrolysed protein powders can fit well into different nutrition plans, including:

• Fat-loss diets
• Lean muscle building programmes
• High-protein lifestyles

6. Convenient and Versatile

Like other protein powders, hydrolysed protein is easy to use. It can be mixed with water, milk alternatives, or added to smoothies and recipes.

This convenience makes it simple to increase daily protein intake, especially for people with busy lifestyles or higher protein requirements.

Is Hydrolysed Protein Right for You?

Hydrolysed protein is a great option for people who want fast-absorbing, high-quality protein that supports muscle recovery and performance. It can be particularly useful for athletes, gym enthusiasts, and anyone looking to optimise their protein intake.

However, the best protein supplement ultimately depends on individual needs, diet, and training goals.

Final Thoughts

Hydrolysed protein offers several advantages compared with traditional protein powders. Thanks to its pre-digested structure, it delivers amino acids quickly, supports efficient muscle recovery, and can be easier on the digestive system.

Whether sourced from whey, beef, or collagen, hydrolysed protein can be a valuable addition to a balanced diet and an effective tool for supporting fitness and performance goals.

The post The Benefits of Hydrolysed Protein: Faster Absorption, Better Recovery first appeared on 10 Reps Supplement Store.