Whey protein offers a power-shot of proteins, amino acids and antioxidants in fewer calories than the whole foods you would have to consume for the same benefits, notes Fitness Equipment & Health. The powder version allows your body to quickly absorb it, especially after intense workouts, for immediate energy. Mix whey protein powder with milk or water for a basic shake. Add other ingredients to boost flavor and nutritional value.
Basic Quick Shake
Step 1
Mix two scoops, about 4 tbsp. whey protein powder, with 8 oz. water or skim milk in a hand-held shaker. Substitute almond or soy milk for a dairy-free shake or to up the protein and antioxidant levels.
Step 2
Secure the lid and shake for 30 seconds or until well blended. You can spoon-stir protein shakes, but the powder is difficult to mix well without shaking or blending. Use an empty plastic bottle if you don't have a resealable hand-shaker.
Step 3
Add cinnamon, mint leaves or other herbs for flavor. Pour into an 8-oz. glass and serve chilled.
Protein Fruit Smoothie
Step 1
Pour 8 oz. water or milk into a blender. Add 1 cup frozen or fresh fruit. Measure 1/2 tsp. cinnamon to boost metabolism and 1/2 tsp. almond extract to flavor. Add a handful of ice to thicken the shake.
Step 2
Add optional ingredients to boost the fiber, calcium and vitamin content. Energy First suggests adding 1/4 cup raw oatmeal for fiber. Use berries, such as blackberries or blueberries, for an antioxidant boost. Add wheatgrass or spirulina for a green boost or use nutritional supplements such as Greenergy, suggests Energy First. Use probiatic-packed frozen yogurts for a protein milkshake.
Step 3
Blend on high until ice and ingredients are liquefied. Pour into glass and serve.
Tips and Warnings
- Change up ingredients daily so you don't get bored with your protein shakes. Combine vegetable juice with the sweet flavors of the protein shake.
Things You'll Need
- Whey protein powder
- Almond, soy or skim milk
- Water
- Fresh fruit
- Nuts
- Raw oats
- Cinnamon
- Almond extract
- Hand shaker
- Blender
Member Comments