Protein is a macronutrient---a nutrient needed in large quantities---that the body needs for cell repair and muscle growth. Whey protein comes in the form of a powder and it is derived from cow milk. It is one of the most easily digestible proteins in existence and the powder comes in many flavors. When it comes to using whey protein, it can easily be factored into your current diet plan by following several steps.
Step 1
Purchase a 32 oz. shaker bottle. Shakers are used to mix whey protein when you are on the road and do not have access to a blender. They are made out of hard plastic and they have a screen or wire ball inside to help thoroughly mix the ingredients. Get a shaker that has a secure lid that won't leak.
Step 2
Add whey protein powder to your oatmeal. Breakfast is an important meal to help give you energy and prevent you from eating too much later in the day. Prepare a bowl of oatmeal and add 1 tbsp. of peanut butter and one scoop of chocolate whey protein powder to it. Mix it thoroughly with a spoon.
Step 3
Have a whey protein shake for every other meal. Eating six small meals a day can help increase your metabolism, it can give you sustained energy and it can also keep your muscles well supplied with nutrients. To make it easier to fit six meals a day into your schedule, have a whey protein shake with a piece of fruit for every other meal. Mix the powder in your shaker cup with water or skim milk.
Step 4
Add whey protein powder to a weight-gain shake. If you are a hard gainer and are trying to put on some mass, add whey protein powder to smoothies to increase the calories. Make a high-calorie, weight-gain shake by mixing together in a blender 12 oz of vanilla soymilk, one banana, one scoop vanilla protein powder and 1 cup frozen blueberries. This can be used in conjunction with a multiple meal a day plan.
Step 5
Prepare a shake before you lift weights. When you work out, your muscle fibers are getting broken down and your glycogen stores become depleted. Glycogen is stored carbs that are needed for energy. To prevent muscle breakdown and to give yourself adequate energy, have a pre-workout whey protein shake 30 to 45 minutes before you train. Mix the powder with skim milk and have a serving of yogurt with it.
Step 6
Feed your muscles as soon as you are done working out. Your post-workout meal is important to put back the glycogen that you lost and to kick-start the recovery process. Add a scoop of whey protein to your shaker and mix it with grape juice, quick oats or honey, which all get absorbed quickly. Whey is a fast-digesting protein already, and when you add a fast-absorbing carbohydrate to it, the absorption will be even quicker.
Things You'll Need
- Shaker
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