Boasting a wealth of body advantages, whey protein is no doubt something to consider adding to your everyday nutrition plan. This form of protein is naturally rendered from liquid whey, which separates from the milk solids when cheese is being created. Not only is whey a good protein source, but it is also easier to digest because it tends to absorb into the intestines faster than some other types of protein.
While the general way to consume powdered proteins products has always been to drop a scoop into a smoothie or glass of milk or water, you can get in your whey protein powder in so many more creative and flavorful ways. From fulfilling breakfast protein to midday power-packed snacks and all the way to dinner, here is a look at just a few of the most creative ways to add whey protein powder to your diet.
1. Beef up pancakes for breakfast.
Pancakes normally deliver a ton of carbs and a lot of sugar, but this breakfast time favorite doesn't have to be unhealthy or short-lived where satiation is concerned. You could easily beef up your morning pancakes with a scoop of whey protein in place of some of the flour, or, you could go all out and use whey protein and blended bananas or fruits as your main base. Not only will you be cutting back on sugar, but you will also be getting a hefty dose of morning protein to get you through the day. Want a good recipe for protein pancakes? Check out these Chocolate Banana Protein Pancakes.
2. Have some power oatmeal.
Oatmeal is an awesome way to start the day because it is full of fiber and can be dressed up to suit so many taste preferences. To make your morning oatmeal even more satisfying than usual, stir in a scoop of whey protein powder. You could really play around with this idea by opting for certain whey protein flavors. For example, adding a chocolate-flavored whey protein can really elevate the whole experience. If you're looking for a specific recipe to try, consider Hearty Morning Oatmeal.
3. Blend whey protein powder into your yogurt.
Yogurt is often a go-to for a midday snack because it can be high in protein and filling. For a touch of added flavor and even more fuel to carry you through, add your whey protein to your favorite yogurt. The powder simply disappears into the yogurt with a quick stir, and you could easily generate a new satisfying flavor by playing around with the different flavor varieties to pick from. For example, you could dress up a plain vanilla yogurt by mixing in a spoonful of dark chocolate whey.
4. Mix up some protein bites for a quick pick-me-up.
If you have problems avoiding the not-so-healthy snacks between breakfast and lunch or between lunch and dinner, whisk up some protein bites to pack along with you. There are so many great recipes for these flavorfully filling treats. For example, you could try our recipe for Chocolate Peanut Butter Protein Bites or Vanilla Spice Protein Bites.
5. Add whey protein powder to your soup for a little punch.
If you are planning to have a cream-based soup, such as clam chowder or even cream of potato, add a scoop of whey protein powder to the mix for an added punch of protein. Unsweetened whey protein has a really mild flavor that can blend in with a cream-based soup without changing the end taste. In fact, you may find the soup to be just a bit creamier and definitely a lot more satiating.
6. Jazz up pasta sauce with added protein.
Protein powder blends so well with savory sauces, and can really give an added punch of fulfilling goodness. If you have a favorite pasta sauce you like, whether that sauce is marinara, alfredo, or otherwise, try blending in a scoop of whey protein before adding the sauce to your noodles. Here is a good recipe for Whey Good Alfredo Sauce that uses veggie broth, red pepper flakes, parmesan, and whey protein powder.
7. Make your own flavorful salad dressing.
Planning on having a salad for dinner? Pick your favorite whey protein powder and whisk it into olive or grapeseed oil, add some spices to taste, and you have a flavorful salad dressing to add to your raw veggies. The fine powder breaks down smoothly with a little mixing, and unsweetened whey protein powder gives you a nice base flavor to work with or build upon. Therefore, you could try to do a vinaigrette-style salad dressing or a creamy salad dressing and pick and choose what flavors you want to incorporate.
Heighten the Power of Your Nutrition Plan with Whey Protein Powder
Whey protein has been shown to have a number of health advantages for the human body, including:
If you've lagged on bringing whey protein into your life because you're not big on smoothies and not so keen on powdery drinks, there's no longer a reason to delay. Pick up some of Tera's Organic Whey Protein Powder, Goat Whey Protein Powder, or Simply Pure Whey Protein Powder and try some of these creative ideas.
FAQs
You can blend it into a shake or smoothie, sprinkle it into your oatmeal or add it to baked goods like bread or muffins. Extra protein, combined with regular exercise, can help you gain muscle, change your body composition, or meet your daily protein needs.
Is Tera's whey good for weight loss? ›
Therefore, if your diet allows, a product such as Tera's Simply Pure Fair Trade Dark Chocolate Whey Protein can be an excellent option for weight loss purposes.
What do I mix whey protein powder with? ›
If you're using our whey protein powder, shake 30 grams in a jar or shaker with 250mls of water, milk or nut milk. Voila! You have yourself a great tasting whey protein shake! You can also enjoy your whey protein powder by adding 30 grams into your oats, natural yoghurt or smoothie.
What is the most efficient way to take whey protein? ›
Consuming Whey Protein for Better Results
- Post-Workout: Consuming whey protein immediately after your workout can help kickstart muscle recovery and growth. ...
- In the Morning: Start your day with a whey protein shake to provide your body with essential amino acids after an overnight fast.
Arciero suggests adding two to three whey protein shakes or bars (aim for about 25 grams of protein per serving) a day, between meals. Focusing on whey protein is important, he says: Previous studies demonstrate that it can stimulate muscle growth—which drives up metabolism—and promote a sense of fullness.
Is it better to mix whey with water or milk? ›
A scoop of whey protein consists of 80 to 110 calories with no or low carbs and fat. So, it is preferable to take protein with water instead of milk if your goal is losing weight or gaining lean muscle mass by minimizing the intake or carbs, fat and hence calories which will help to achieve better results.
What are the side effects of taking whey protein? ›
Special Precautions and Warnings. When taken by mouth: Whey protein is likely safe for most adults when taken appropriately. High doses can cause some side effects such as increased bowel movements, acne, nausea, thirst, bloating, reduced appetite, tiredness, and headache.
How often should you take whey protein for weight loss? ›
Most people will get enough protein daily, especially if they eat protein-rich foods. But for an additional protein boost, a protein shake once a day (especially at breakfast) with whey protein powder is considered one of the best ways to take whey protein for weight loss.
What is the best thing to drink whey protein with? ›
However, recent research has shown that when to take whey protein, as long as within 2 hours of a workout, is ideal for building muscle mass. Of note, exercisers in a fasted state, e.g. before breakfast, may benefit from consuming whey protein immediately after a workout.
What tastes good with whey protein? ›
Try these tricks to significantly improve the taste of that diet-keeping, muscle-building concoction that will keep you scooping, mixing, and enjoying!
- Add Fruit. ...
- Add Milk. ...
- Add Cocoa Powder. ...
- Add Yogurt. ...
- Toss In Some Peanut Butter!
Thus, bananas should be consumed in moderation, preferably with protein and fibre-rich food like Whey Protein. Combined, they positively impact glucose metabolism, helping control blood sugar levels. Try pairing a small or medium-sized banana with a scoop of whey protein powder with nut butter for some healthy fats.
How should beginners take whey protein? ›
A commonly recommended dosage is 1–2 scoops (around 25–50 grams) per day, usually after workouts. It's recommended that you follow the serving instructions on the packaging. Keep in mind that if your protein intake is already high, adding whey protein on top of your current intake may be completely unnecessary.
How to drink whey protein for weight loss? ›
One of the simplest options is simply adding whey protein powder to your regular meals. You can mix it into soups, stir fry dishes, or add some to a glass of milk or water. You can also use whey protein powder in smoothies, either on its own or mixed with other ingredients like fruit and yogurt.
Is it better to take whey protein at night or in the morning? ›
The Pros Of Whey Protein Before Bed
Although a quick spike, taking in a serving of whey protein before bed does also raise your amino acid profile within the body. The body then has to raise core body temperature by raising your metabolism to process the incoming calories and thus aids in burning some fat.
How to consume whey protein powder? ›
Ingredients:
- 1 scoop of whey protein powder (choose your preferred flavor)
- 8-10 ounces of water, milk, or a milk alternative (e.g., almond milk, soy milk)
- Ice cubes (optional)
- Additional flavorings like fruits, honey, or cinnamon (optional)
You need to mix the powder with water and drink it down. Taking whey protein with water is easy on the stomach and won't cause any bloating or gas. Milk is another popular way to take whey protein, and many people find that it helps mix the powder more thoroughly. Milk also provides calcium and has fortified Vitamin D.
How to use whey protein for beginners? ›
It's usually sold in powder form and is easy to use. Add a scoop of whey protein to your morning smoothie, coffee, or matcha, or stir it into your favorite sauce or batter to make it extra filling. When included as part of a healthy diet and fit lifestyle, whey protein can help you lose weight and build muscle.
What can I mix with diet whey? ›
SUGGESTED USE. Mix 1 scoop (25g) with 150-300ml of cold water and shake well. Have 3 servings of Diet Whey daily (morning, afternoon & evening). Can be mixed with cereal, and porridge and used in baking to increase protein content.
