How To Use Protein Powder In Other Ways
The most well-known use of protein powder is by mixing it up in a shake. The most basic of protein shakes consist of a scoop of protein powder and water.
Protein powder is almost always flavoured, as it can taste unpleasant on its own. T
o make your protein powder even more palatable, we suggest using a better-tasting liquid than water in your protein shake.
This could be anything from dairy milks, plant milks to fruit and vegetable juices.
Try our Nutritionist Emily Rollasons recipe for a breakfast smoothie packed with protein.
Choosing The Right Protein Powder
Theres a lot to say about protein powders, but for our needs, well only talk about the factors thatll relate to creating good mixes.
Taste is going to be the biggest aspect thatll either make or break a recipe.
The flavor of the powder is either going to enhance the mix or make it worse. For example, a berry-flavored protein powder will go great in a blueberry smoothie, but it might not jive well in a savory recipe.
The texture is also going to be important.
Some protein powders can be chalky, so this is something to watch out for if you want a smoother taste. You should also experiment between plant-based protein powders and whey protein powder.
When it comes down to it, theres practically no meaningful difference in protein levels, but the taste and texture can differ a lot.
When it comes to baking, for example, pea protein is often the best choice because it has the most neutral taste and the best texture for baking.
Chocolate Peanut Butter Protein Balls
Youre not going to believe how good these protein balls taste.
If your favorite part of Halloween is buying Reeses peanut butter cups in bulk, then this recipe will serve you well.
Every bite will melt on your tongue with peanut butter and chocolate goodness.
No chocolate craving is a match for this rich, velvety protein pudding.
Every spoonful will delight your palate with silky, luscious flavors that will make your head spin.
You can make this protein pudding in a variety of flavors including chocolate banana, peanut butter, mint chocolate, and mocha.
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Are Protein Smoothies Good For Weight Loss
You can make a protein smoothie that helps you lose weight, if youre consuming less calories overall than your body needs to burn.
Smoothies can be a good tool to make this happen if you fill them with nutrient-dense ingredients, like healthy fats and proteins, antioxidant-rich fruits and veggies, and other ingredients that help you feel full so you dont resort to bingeing on other unhealthy calories.
But of course, for any kind of weight loss or major dietary change, be sure to check with a health practitioner to ensure that its safe for your health.
How To Add Protein Powder To Your Coffee
Adding protein to your coffee is a simple process as long as you keep a few pointers in mind.
Protein powders can clump, especially when added to hot beverages like coffee. To prevent this, try adding only a little protein powder at a time while stirring continuously.
You can also use a blender, but to prevent it from cracking, make sure to remove the plastic insert on the lid to allow steam to escape. An immersion blender also works, but its best to avoid blenders that dont allow steam to escape.
Alternatively, cool down your coffee with creamer, milk, or ice beforehand, or simply add protein powder to chilled coffee.
SUMMARY
Protein powder is most easily added to cold coffee. If you wish to add it to hot coffee, use a blender or stir continuously to prevent clumps from forming.
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Easy Vanilla Protein Cheesecake
What’s not to love about this cheesecake: It’s high in protein â each serving has 31 grams â and it’s low in fat, with just 2 grams of fat per serving. Plus, you don’t even have to turn on the oven: just add the ingredients to a bowl, then mix and refrigerate briefly before digging in. Opt for non-dairy cream cheese and dairy-free milk if you’re looking for a vegan dessert option.
âGet the Easy Vanilla Protein Cheesecake recipe and nutrition info here.â
Genius Ways To Use Protein Powder
I need how much protein?! How am I going to hit that number?
One of the most critical things you can do to optimize your health and wellness is consume adequate protein. A nutrition plan high in protein supplies your metabolism with important essential amino acids, stabilizes energy, and helps you feel more satisfied from meals and snacks.
Its easy, however, to fall short of your target protein intake without a purposeful plan. While the focus is always real food first, sometimes life happens and you may need to prioritize convenience or variety. Whether your goal is weight loss, vitality, or muscle building, this is where protein supplements come into play.
Utilizing a well-sourced protein powder free of artificial sweeteners and unnecessary ingredients can be a lifesaver. While protein shakes are the most common ways to use protein powder, there are a lot of other options for incorporating it into your routine.
If you need some inspiration to find other ways to put that tub of high-quality protein to good use beyond your trusty post-workout shake, try some of these protein recipes.
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What Is The Best Pre
That depends on your personal preferences! If you plan on buying pre-packaged protein cookies, be sure to check out the nutrition facts and ingredients. Many protein bars and cookies have a lot of sugar and fat. Double-check that the cookies you purchase do not contain added sugars and harmful ingredients.
Quick And Delicious Ideas To Mix Protein Powder
Adding protein powder to your morning coffee or breakfast porridge is a quick way to meet your daily protein requirements.
Proteins help to produce healthy nails, hair, and skin. It also reduces age-related muscle loss .
They regulate blood sugar, reduce food cravings, and increase metabolism, thus promoting weight loss , .
This article deals with everything right from how you can mix your protein shake to what exactly you can mix your protein powder with to hit the right note.
Heres our list of tried and tested ideas that are not just delicious, but also quick and easy.
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What You Should Do
McManus says that in certain cases, chemical-free protein powders may be helpfulbut only with medical supervision. Such cases could include
- difficulty eating or an impaired appetite
- a surgical incision or a pressure wound that is not healing well
- a serious condition requiring additional calories and protein in order for you to get better .
Otherwise, get protein from whole foods: nuts, seeds, low-fat dairy products , legumes , fish, poultry, eggs, and lean meat. “You’ll find,” McManus says, “that there are many ways to get protein without turning to a powder.”
May Help You Meet Your Daily Protein Needs
One commonly cited benefit to adding protein to coffee is that it helps people who regularly skip breakfast meet their daily protein requirements.
Protein is likely best eaten over several periods throughout the day, especially if youre physically active and hoping to build muscle or increase strength .
Thats because your body may only be able to use around 0.2 grams of protein per pound of body weight at a time for muscle-building purposes .
For someone who weighs 154 pounds , this amounts to around 35 grams of protein per meal. Anything above this amount is either used to make energy or excreted through your urine .
Thus, adding protein to coffee may help you spread out your protein intake more effectively.
All the same, a complete and balanced breakfast is an even better strategy, as it helps fulfill your daily requirements for vitamins, minerals, and other important nutrients, in addition to protein.
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Peanut Butter Oatmeal Protein Bars
If you swoon over anything peanut butter related, then do yourself a favor and whip up a batch of these tasty bars.
Youll love munching on this recipe as a quick breakfast, hearty snack, or as a healthy dessert.
Every bar is vegan, gluten-free, and packed with 8g of protein. So go ahead, grab another one.
Can You Mix Whey Protein In Food
Related Articles
Whey protein is a powder supplement made from the proteins found in milk it’s a byproduct of the cheese-making process. Whey can be an easy way of bumping up your protein intake if you have high protein requirements due to your goals or activity levels. While whey is usually consumed as a shake mixed with water or milk, it can also be added into certain foods.
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Variety Is The Spice Of Life And Protein
Now that we know the basics, itll be easier for you to make your own decisions on what a good protein mix might be. Before we dive into some specific examples, lets take a look at the general methods of mixing with protein.
The most popular method is mixing protein with some sort of liquid.
This can either be as simple as water or milk, or an entire smoothie with different ingredients. Theres also the option of mixing protein powder into your baking or cooking, which opens an entirely new world of protein powder utilization. Well be looking at both methods down below.
The Best Fat Loss Shake Recipe
Fat loss diets can be pretty bland. After a few meals consisting only of high protein low fat foods, like chicken and rice, simply having a protein shake mixed with water can be pretty tasty. That said, we can do better than that. Here is a fat-loss shake that is low-calorie but still tastes fantastic.
A few things to keep in mind: If you don’t like how baby spinach tastes in the shake, you can leave it out. If desired, use any berries instead of strawberries and blueberries. Frozen fruit, like frozen mixed berries, frozen bananas, and frozen strawberries, are also all good options.
Vanilla Greek yogurt is an excellent addition to this recipe if you want a little thicker consistency and extra protein. You can also add more flavor using ingredients such as cocoa powder and vanilla extract.
Protein Shake Nutrition Info: Calories – 260 calories Fat – 4g Carbs – 29g Protein – 27g
Ingredients:
Directions:
- Put ice cubes in a blender and pour in almond milk.
- Add protein powder, strawberries, blueberries, and spinach to a blender.
- Blend to desired consistency.
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Almond Butter And Chia Seeds
These two healthy fats are a great way to boost your energy if youre watching your carbohydrate intake. Both are excellent sources of magnesium, along with protein and potassium. For the healthiest option, use raw, unsalted almond butter, which contains no added oils or salt. Two tablespoons of almond butter lends 7-8 grams of protein and 2 tablespoons of chia seeds will provide you with 5 grams of protein. This gives you a total of around 12 grams of protein, which is great for those who arent crazy about using a lot of protein-rich foods.
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Creative Ways To Use Protein Powder
Protein powders can be used for much more than you think!
Theres nothing like an ice cold smoothie in the dead of the summer or a chilled shake to cool you off after a sweaty workout sesh. Growing Naturals protein powders are perfect for such occasions where you can pair them with just about any liquid or other ingredient your little heart desiresfruits, nuts, grains, spices, herbsyou name it! With endless add-in options, you could whip up protein-packed, liquid versions of anything from dessert, to a classic American breakfast or just a regular cup of Joe.
But what if instead of ice-cold you wanted something warm or savory for Fall/Winter? Or what if you wanted something to chew on instead of drink? After all, as humans with teeth, theres as reason why chewing food is so much more satisfying than drinking it. Can Growing Naturals rice and pea proteins be used for baking and cooking?
Absolutely!
If you hadnt noticed on our recipes page, our rice and pea proteins can be used in just about anything sweet to savory. Here are about 20 ways we thought of: pancakes, waffles, breads/muffins, cakes/cupcakes, energy balls, doughnuts, bars, oatmeal, , granola, pudding, chocolates/truffles, cookies, brownies, salad dressings, hot beverages, soups, casseroles, etc.
Not only that, but the added protein can help to satisfy hunger, and minimize blood sugar spikes otherwise caused by those high sugar/carb baked goods or sweets.
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Frequency: More Often Is Better Than More
This is an eternal truth about managing a weight-gain diet: its usually smarter to go for more often rather than just more.
This applies to weight gain smoothies its going to be easier to drink two 500ml smoothies than one 800ml. Spacing out your intake will make these heavier between-meal snacks more palatable and support better overall energy levels.
Consider splitting your weight-gain meals and drinks throughout the day to reduce the burden on your digestive system and time. Especially around workouts, where you want to make sure youre well-fueled but not carrying around too much fullness and feeling uncomfortable.
This section is taken from our guide How Much Protein Do I Need to Eat Every Day?
need to be eating 500 grams of protein every day.
They like to tell you this so that you use their supplement faster and need to buy more.
Heres the real deal: claims for the amount of protein the human body needs vary wildly from source to source . You are a unique snowflake and your protein goals should be aligned with your goals.
You want specific numbers, right?
Dont worry, I got you.
Although the current international Recommended Dietary Allowance for protein is 0.4g per pound of bodyweight , this study shows that this number is too low and should be higher regardless of your body composition.
You just want me to tell you how much to eat, right? I figured.
Well, youre in luck, because we have a protein calculator you can play with!
How Much Protein Should You Add To A Smoothie
Incomplete vegetarian proteins generally contain 7 to 13 grams of protein per serving, or 1 to 3 scoops. You could also weigh your powder before adding it to a smoothie generally, 30 grams is one serving. Consuming more than 30 grams of protein at one meal has no additional muscle-building benefit.
What can I put in my smoothie to make it more filling?
To make your smoothie more filling and increase your protein intake, try adding a scoop of protein powder. Theyre available flavoured or plain, with protein bases including whey, soy and hemp. Flaxseeds will add healthy fats and fibre to your smoothie-two things just about all of us need more of.
What kind of protein is in a vegan smoothie?
Tofu smoothies arent just a thing in the vegan world. Theyre thick and creamy, and pack in a whopping 10 grams of satiating protein. Not to mention, the vitamin D in tofu can fight depression, help to manage diabetes, support lung and heart health, and boost the absorption of calcium.
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White Chocolate Raspberry Protein Cheesecake
If you relate to the Golden Girls and think that cheesecake can solve all of lifes great problems, then youre in for a treat.
This white chocolate raspberry cheesecake tastes like it came straight from the Cheesecake Factorys menu, but theres a secret hidden beneath every bite.
You wont believe that one slice of this divine dessert has nearly 20g of protein, making this a perfectly decadent treat for cheat days.
Is licking the spatula your favorite part of the cookie-baking process? If so, then youre going to love this recipe.
Each ball tastes like real cookie dough, except theres extra protein packed into every bite.
All you need are 6 ingredients to put together this masterpiece. After trying just one, youll have a hard time not going back for more.
The History Of Protein
High-protein diets are nothing new: the ancient Greeks knew that athletes fared better on greater intakes of animal-based foods.
The earliest reliable recorded use of whey protein is from around 150AD with physician Galen of Pergamon, who reputedly honed his trade working on wrestlers, patching them up and building their strength to get them back in the arena.
Obviously, the whey he used back then wasnt the powdered, flavoured versions we use today, but the liquid form produced by cheese-making.
Fast forward to the 19th century, and the first modern bodybuilders such as Eugen Sandow began consuming whey and other tailormade protein concoctions.
Although the advantages of quality protein foods were known from ancient times, nutrition is a young science the term protein was only coined by the Swiss chemist Jöns Jakob Berzelius in 1838.
Arguably, though, it wasnt until the 1980s that protein supplements really took off, with the launch of Met-Rx by Dr Scott Connelly. Met-Rx came in two tubs, Base and Plus, which the consumer mixed together.
Hot on the heels of Met-Rx came EAS by health and lifestyle guru Bill Phillips, and both Met-Rx and EAS put huge effort into aggressive marketing, transforming these powders from niche, hardcore bodybuilding products to serving a more mainstream health and fitness crowd.
The rise of Arnie and Sly Stallone in the media, of course, helped to smooth the acceptance of the bodybuilding lifestyle.
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