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Sarah Mackay on Instagram: "HIGH PROTEIN TIRAMISU 😝💅🏼✨ Tiramisu: Serves 1 (with egg) 100g ricotta 50g cream cheese 6 x lady fingers (savoiardi biscuits) 3 tsps strong brewed coffee 2-3g cocoa powder (for dusting) 1 x egg yolk 1-2 x egg whites (doing 2 makes it higher in protein but lighter in texture, ~50g) 40g sugar (or caster sugar alternative, such as erythritol, 20g for the yolk, 20g for the whites) MACROS: 421 Calories, 22g Protein Serves 1 (no egg) 100g ricotta 50g cream cheese 8g vanil

The 5 Best Protein Sources (from slowest to fastest absorption) All of these are excellent for muscle growth—the only difference is how fast your body absorbs them (amino acid delivery into the bloodstream). 5️⃣ Lean Beef – Slow digestion. Takes at least 4 hours to absorb. 4️⃣ Greek Yogurt / Labneh – Because of the casein, digestion is also slow (3 hours). 3️⃣ Chicken Breast – Moderate absorption, ~2–3g protein per hour. 100g chicken breast (~30g protein) can take 5–15 hours to fully absorb. 2️⃣