Whey protein is derived from milk and offers many nutritional benefits including immune support, bone health and general wellness. A protein shake can be a healthy snack or meal replacement or cooking alternative in some of your favorite recipes. Also, whey protein makes for an ideal pre or post workout snack.
Healthy Snack
Whey protein shakes can be a high protein, low calorie snack that can keep you satiated, boost metabolism and help to maintain lean muscle mass. Whey protein, in conjunction with exercise, will boost metabolism by increasing muscle mass and creating a greater calorie intake requirement for your body. A whey protein shake can be used as a snack between meals or as an on-the-go meal replacement. A rapidly absorbed source of whey protein will aid in the rejuvenation of muscle tissue after a strenuous workout, which makes whey protein an ideal pre or post workout supplement.
Meal Replacement
Whey protein can be used as a meal replacement when combined with other nutrient dense foods. For example, a protein shake that includes milk, one scoop of protein powder and fresh fruit will contain 400 to 500 calories of healthy calories. Remember, whole foods are recommended for meals instead of relying on protein shakes, but whey protein is a suitable replacement when necessary.
Recipes
Whey protein powder can be use as a healthy ingredient in some recipes such as protein pancakes, protein milkshake or homemade protein bars, according to Bodybuilding.com. Using whey protein in a recipe will increase the protein content while reducing the fat and sugar calories.
Exercise
Incorporating regular exercise into your fitness regimen will improve your body composition by building lean muscle mass. Protein is the building block of muscle and will aid in the building and repair of muscle tissue. Consuming a protein shake before a workout will supply stable energy for increased performance during exercise. A post workout shake will rapidly deliver protein to your muscles to help them recover. Those dieting should consume 1/3 gram of whey protein per lb of body weight and those looking to gain size should consume 1 gram of whey protein per lb of body weight, according to Bodybuilding.com.
Cost
Whey protein is an affordable supplement that ranges between $15 to $25 for 2.5 lbs and $30 to $50 for 5 lbs of protein powder, according to GoogleShopping.com, as of November 2010. A low calorie protein is ideal for someone planning to use whey protein for weight loss.
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