Protein powder is packed with amino acids, which are more readily available to your muscle cells than the protein in eggs or chicken. These powders have fewer grams of carbohydrate and fat compared to food sources of protein, minimizing caloric intake. You can blend protein powder into a shake or use it to make healthier versions of pancakes, oatmeal and energy bars. You can eat and drink these throughout the day, though they are most beneficial before and after a workout, according to a 2010 article by Tim Ziegenfuss, Ph.D., and colleagues published in the "Strength and Conditioning Journal."
Step 1
Drink a protein powder shake 30 to 60 minutes before your strength-training workouts. To make the shake, blend one scoop of whey protein powder, one scoop of casein protein powder, 1 cup of skim milk and one cored apple; the casein powder and apple absorb slowly into your blood, which will give you energy throughout your workouts, especially those lasting more than one hour.
Step 2
Freeze 1 cup of fresh pineapple and half a banana overnight. Freeze 1 cup of skim milk and a ½ cup of water about an hour before you leave. Measure two to three scoops of whey protein into a sandwich bag. Fill a small lunch cooler with all the components of your protein shake and an ice pack; bring the cooler with you to the gym along with a portable blender. Blend your shake and eat it within minutes of finishing your intense aerobic or strength workout; the pineapple and banana absorb quickly into your blood, enhancing your muscle's replenishment of glycogen, or stored glucose, according to a 2007 article by Jose Antonio, Ph.D., published in the "Strength and Conditioning Journal."
Step 3
Consume a shake at night when it is too late to have a big dinner. Blend two scoops of casein powder with 1 cup of water or skim milk; this also ensures you have plenty of amino acids available while you sleep, the peak period of muscle tissue repair and growth, according to a 2002 article by Peter Hudson, Ph.D. in the "Strength and Conditioning Journal."
Step 4
Make protein powder foods during the weekend or in the morning so you can pack them throughout the week; it might be easier to eat a high-protein powder bar on your way to the gym than it is to blend a shake at work. Substitute your typical lunch or dinner for a breakfast items made with protein powder one or two days per week.
Tips and Warnings
- Try different flavor combinations of protein powder and fruits for before and after your workouts.
- Protein powders are dietary supplements to a nutritious daily meal plan. Avoid eating protein-powder foods in place of healthy, nutrient-rich foods. And check with your doctor before beginning a diet that includes protein powder.
Things You'll Need
- Sandwich bags
- Fresh pineapple
- Banana
- Orange
- Apple
- Skim milk
- Water
- Lunch cooler
- Portable blender
References
- "Strength and Conditioning Journal"; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
- "Strength and Conditioning Journal"; Pre- and Postexercise Feeding; Jose Antonio, Ph.D., October 2007
- "Strength and Conditioning Journal"; Sleep, the Athlete, and Performance; Peter Hudson, PhD; April 2002
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