Whey Protein Mix To Improve Gut Health
Gut health is a hot topic among the health and wellness community. Gut health is at the root of our overall health and immune health. In fact, 80% of our immune system is in our gut.
If your gut health is imbalanced, or you are simply interested in optimizing the health of your gut bacteria, there are few things you can think about mixing with your whey protein.
Firstly, its important to mention that whey protein itself has shown to have beneficial effects on gut bacteria .
When thinking about the best things to combine with whey protein for gut health, its most important to consider sources of fiber, omega-3 fatty acids, and probiotics.
Fiber helps feed the gut bacteria and keeps digestion regular. Adding spinach, kale, or oats can help add fiber to your whey protein shake.
Omega-3 fatty acids help reduce inflammation in the gut which directly improves our digestion and overall health. Some great sources of omega-3s to add to whey protein include chia seeds, flax, seeds, walnuts, or avocados.
Lastly, its a good idea to add sources of probiotics to help support a healthy gut microbiome. Yogurt is a great source of probiotics. You may also consider adding a super greens powder, which not only provides nutrients from organic vegetables but it provides both prebiotics and probiotics for gut health and immune function.
Key Takeaway – To improve gut health, mix whey protein with probiotics and fiber-rich ingredients like chia or flax seeds.
Steam Up A Protein Latte
Vanilla protein powder and latte are a winning combo.
Youll use the hot proffee hack when making this drink. Mix vanilla protein powder and a little water in a mug. Steam your milk, then scoop off and save a dollop of the foam. Slowly pour steamed milk into the protein paste, stirring continuously. Next, pour the warm protein milk over a shot or two of espresso and top with a thin layer of the foam you set aside.
The Many Benefits Of Whey
As noted by NASM, whey protein offers many benefits to gym-goers looking to build muscle, as well as athletes who want to improve muscle strength and endurance. But this versatile, easily digested and assimilated protein can benefit other health needs too.
Supplementation with whey protein may help improve malnutrition, according to the Mayo Clinic. A small study published in the June 2018 issue of the Journal of Medicinal Food, found that supplementing with a whey protein powder improved nutritional status and immune health in a group of cancer patients undergoing chemotherapy.
A whey protein supplement was also noted to improve recovery from acute malnutrition and growth in children better than a soy-protein supplement, according to a March 2016 study published in the American Journal of Clinical Nutrition.
The 2017 nutrition position stand from ISSN also reports there’s evidence that milk-based proteins like whey improve immune health, sleep, cognitive function and wound healing. The proteins have also been demonstrated to have antibacterial and antiviral properties.
Read more:Is Whey Protein Good or Bad?
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What To Mix With Protein Powder
There are a lot of health benefits to getting enough protein.
From more muscle mass to more efficient fat loss, a high protein diet provides an answer to a lot of our wellness needs. It makes sense that protein powder is such a popular supplement for a variety of people, not just lifters.
But as with all good things, too much over a long period of time is going to start tasting and feeling not so great.
Although there are plenty of flavors out there for you to try, theres only so much that will hold the attention of your taste buds for a longer period of time.
While by itself protein fatigue isnt going to mean much, it could be a demotivating factor over the long term. Thats why its important to spice things up every once in a while and get your daily protein powder in something other than water.
Protein Powder With Soy Milk
For those following a plant-based diet or are lactose intolerant, soy milk is an alternative. This is higher in calories when compared to cows milk and doesnt offer as much calcium
When buying soy milk, be sure to check if it has any added sugars or other undesirable ingredients such as preservatives.
Men should tread lightly, however. High intake of soy products may cause negative impacts on their body due to their tendency to be estrogen-forming, so practice moderation and include other non-dairy options such as almond milk .
Summary: Soy milk is an alternative for those wanting a plant-based diet. It is higher in calories when compared to cows milk.
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Mixing Protein Powder Without Lumps
Tryingto Mix Protein Powder Without Lumps may seem impossible at first. Protein shakes are meant to be quick nutrition replacements. However, that doesnt mean you shouldnt enjoy them! So it can be extremely frustrating when we spend several minutes mixing our protein powder in our shakers only to have a clumpy mess rise to the top.
Do not fret gym junkies, Protein Hacks has you covered with our 7 tips on How To Mix Protein Powder Without lumps!
These tips work great for shakeology, 1up Nutrition, Optimum Nutrition, or any other protein powder from clumping, whether you have the equipment or not.
Topics we will be covering
- Why does protein powder clump?
- 6 Tips for making a perfectly creamy protein shake
Use It To Make Snacks
There are endless snacks to make or top with protein powder to get a boost of hunger-squashing protein into your body. Toss popcorn or baked chickpeas in chocolate protein powder and chipotle powder to get a perfect balance of sweet and salty. Speaking of popcorn Is Popcorn Healthy? Registered Dietitians Weigh in Once and for All
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Getting Started Drinking Protein Shakes
Letâs recap some of the key points of drinking protein shakes for you:
Hopefully, this should get you started! Feel free to try out different flavors and combinations of ingredients in your smoothies to make them something you actually look forward to!
Do you have any favorite protein shake recipes?
Any more questions about protein powders and supplements?
-Steve
How To Mix Protein Powder Without A Shaker Bottle
Missing a shaker bottle? Not an issue!
Here are our top tips on how to mix protein powder without a shaker bottle.
- Use a blender. This is the most obvious choice, and even better than a shaker. Add your base, protein powder, and any other ingredients to the blender and start blending.
- Use a water bottle or coffee mug with a lid. This may result in a lumpy protein drink so add a couple ice cubes if possible, to counteract the effects of not having a sieve or blender ball.
- Mix in a bowl with a whisk. Kind of an odd solution but you can mix protein powder in a bowl using a whisk. Warm liquid will make mixing easier but too hot of a liquid will result in lumps.
- Mix in a glass using a fork. This option is not great but it’s good enough. If you have to resort to this option, add the protein powder gradually. Make sure it’s fully mixed in before you add more.
- Use another base. You don’t have to make protein powder into a shake. If you don’t have a shaker bottle, you can still get your protein supplement by mixing it with yogurt or oatmeal.
We won’t sugar coat it. Most of these options are less than ideal. You would be better off just getting yourself a cheap shaker, instead of mixing your protein supplement in a glass with a fork.
Nonetheless, these are all viable options if you don’t have access to a shaker.
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Vital Proteins Collagen Peptides At A Glance
- Available flavors: unflavored and chocolate
- Pros: tested by an independent lab, sourced from grass-fed, pasture-raised cows, non-GMO, free of dairy, gluten, and added sugar
- Considerations: relatively expensive, may not dissolve well in cold liquids
- Nutrition stats per 2-scoop serving :
Price: $
This pure pea protein contains iron and all essential amino acids.
Its also low in carbs, free of added sugar and artificial flavors, and suitable for people who are vegan or need a dairy-free option.
Additionally, Anthonys Premium Pea Protein is batch-tested and verified gluten-free, making it a good option for those on a gluten-free diet.
The powder also mixes well into smoothies, puddings, or drinks. However, because its unflavored and unsweetened, you may want to pair it with ingredients like fruit, nut butter, or cocoa in smoothies.
For this reason, it may not be the best choice for those seeking a simple option that can be mixed into water or a plant-based milk and enjoyed as is.
Can I Mix Coffee With Protein Powder
Protein powder in hot coffee can be a delicious combination. However, you need to be careful on you blend it.
Putting hot coffee in a shaker bottle creates steam that can cause it to open. So the best option is to slowly add protein powder to you drink while stirring constantly to prevent lumps.
You can put bananas, almond milk, cacao nibs, and cubed ice in your coffee protein shake. Sounds yummy!
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Apportioning Protein Powder Correctly
How To Blend Protein Powder In Coffee
Wondering if you can put protein powder in coffee? The answer is yes and its easier than you think with hot coffee and good protein powder!
Do you need a little more protein in the mornings? Or maybe youre not a breakfast person but you still need a little bit of nutrition before the day begins. Putting protein powder in your morning coffee is a great solution!
Protein coffee has been my go-to coffee drink for years and there are a few reasons why. It helps to keep me full in the mornings, it tastes amazing and the texture is frothy and so smooth, and I get a great boost of high-quality protein before I even eat breakfast!
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How Much Protein Do I Need Every Day
This section is taken from our guide How Much Protein Do I Need to Eat Every Day?
Despite what advertisements for protein supplements will tell you, you do not 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.
Hereâs 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!
Concentrate Vs Isolate Vs Hydrolysate
The specific form of protein may also be important to consider.
Whey protein, in particular, is available in concentrate, isolate, or hydrolysate form, although many supplements contain a combination of the three.
Although whey concentrate and isolate offer similar benefits, whey protein isolate undergoes processing methods that result in a higher concentration of protein and lower amounts of fat, carbs, and lactose.
As such, it may be a better option for those who are limiting their consumption of fat, carbs, or lactose.
Meanwhile, whey hydrolysate or hydrolyzed whey has been partially broken down to ease digestion and speed absorption .
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When Is The Best Time To Take Protein
The best time to take protein powder depends on your health goals. You may want to have one large portion or several small portions of protein per day.
If you want to lose weight, you can also try incorporating more high protein foods throughout the day, as studies show that increasing your intake of protein could help reduce appetite and cravings .
If youre using protein powder to improve your athletic performance or endurance, when to consume protein powder largely depends on your overall fitness goals .
For example, for muscle building, its recommended to consume protein powder within 2 hours after your weightlifting session .
Eating moderate amounts of protein throughout the day may also help prevent muscle loss in older adults .
Finally, some research suggests that taking protein powder before you go to sleep may help your muscles recover overnight (
Protein Powder With Milk
If creaminess is what youre going for, then cows milk is what you should mix your protein powder with. Obviously, the higher the fat content in the milk, the creamier the protein shake.
This would be ideal for those trying to build mass and muscle. This is also advantageous to those looking for an increased intake of protein as milk contains proteins along with carbohydrates and fats.
Cows milk is also a good source of calcium . Just one cup of milk offers one-third of your daily calcium needs. If you are lactose intolerant, you may have to look at other options.
Summary: Milk is the ideal choice for those looking to increase their protein intake as milk comes with its own share of protein. Milk makes your drink creamier than when using water to mix the protein powder.
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How To Take Protein Powder
Are you looking for the best ways to use protein powder? Keep reading to discover a variety of ways to incorporate protein powder in your life.
Protein powder is versatile. Sure, you can stick to a classic shake. But you can also mix it with fun ingredients to create everything from nutritionally supercharged smoothies to protein packed baked goods. There are no set rules when it comes to combining protein powders with other ingredients. Its all about finding combinations that you like the taste of and that help you reach your health goals. Check out these protein powder recipe ideas:
How To Make A Protein Shake Without Banana
A lot of protein shake recipes call for a frozen banana which gives the shake that thick and creamy texture. They also add a bit of sweetness, without being too overpowering, as well as, extra nutrients like potassium.
That said, I know that some people simply dont like bananas, need a low-sugar option and/or are allergic so I have some options for how to make shakes without banana:
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