Proteins play several major roles in the body, including building and repairing muscles and bones. People who exercise vigorously or undergo resistance training may benefit from using protein powders to add nutrients and build muscles quickly without causing over-training, according to a study published in the journal "Nutrition and Metabolism" in 2010. Most people drink protein powder daily as a shake. However, there are many other creative and efficient ways of taking in protein, such as adding it to oatmeal.
Cooking with Instant Oatmeal
Step 1
Take note of the amount of water recommended for one serving of protein powder shake. This is written on the label of the protein powder box or tub. The amount of water may differ for each brand of protein powder, but is usually around 4 ounces, or 1/2 cup, of water.
Step 2
Empty one serving of instant oatmeal into a microwaveable bowl.
Add the recommended amount of water or milk, plus the amount needed for one serving of protein powder. For example, if you are using instant flavored oatmeal, the recommended amount for an oatmeal is 1/2 cup. Add a total of 1 cup water to the oatmeal groat to accommodate the additional powder.
If you are using quick-cooking one-minute oatmeal, the recommended amount of water may be 3/4 cup, so add 1 1/4 cup of water to the groat.
Step 3
Mix thoroughly. Microwave oatmeal according to package directions, usually 1 to 2 minutes.
Stir and cool for 2 minutes.
Step 4
Add one scoop of protein powder to the cooked warm oatmeal. Stir to dissolve powder. Whey protein powder is the popular after-workout choice, while casein powder is best taken before bed.
Step 5
Add fresh fruit, peanut butter or granola to increase nutrition, fiber and taste to the dish. Add warm milk or water if the porridge is still too thick for your taste.
Cooking with Rolled Oatmeal
Step 1
Take note of the amount of water recommended for one serving of protein powder shake, usually 4 ounces, or 1/2 cup, of water to a scoop or serving of powder.
Step 2
Scoop one serving -- usually one cup -- of dry rolled oats into a microwaveable bowl. Add the amount of water recommended for cooking rolled oat, usually about 1 to 1 1/2 cup water to a serving of oatmeal. Add more water as recommended for one serving of protein powder, usually an additional 1/2 cup water.
Step 3
Mix oatmeal thoroughly. Microwave for 2 to 3 minutes and cool for 2 minutes.
Step 4
Add one serving protein powder to the cooked rolled oatmeal. Stir to dissolve powder. Add fresh fruit, cinnamon, honey or sugar for taste and added nutrition.
Tips and Warnings
- 1. Quick-cooking or instant oatmeal, flavored or unflavored, can be microwaved within 1 to 2 minutes. Old-fashioned or rolled oatmeal may be microwaved within 2 to 3 minutes. 2. Depending on your weight goal, the serving of protein powder you consume per meal will differ, so consider this when adding liquid to your oatmeal so the consistency is not too thick or thin for your taste. You may have to adjust the amount of water until you find the meal consistency that suits you. 4. If you are using protein powder as a meal supplement, the label may recommend using two servings of protein powder. Add more water to the oatmeal before cooking to compensate for the additional serving of powder. 5. Quality protein powders should not clump, whether you use it as a shake or add to oatmeal, but using warm liquid will also help to properly dissolve the powder. 6. This meal is best eaten warm, immediately after adding protein powder.
- 1. Do not consume more than the daily recommendations, as over-consumption may harm the liver. Athletes usually consume 25 grams while body builders consume 150 grams of whey protein per day. 2. Consult with a doctor or nutritionist if you are consuming protein powder regularly for medical reasons. 3. Adding dried protein powder to uncooked oatmeal before microwaving may result in thicker or clumpier mixture. 4. Microwaving oatmeal longer, letting oatmeal cool too long, or adding less water longer will make the texture thicker, regardless of the presence of protein powder.
Things You'll Need
- Rolled oats, or instant or quick-cooking oatmeal
- Protein powder
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