Whey protein is not a supplement just for body builders. This powder, which is a byproduct of the cheese-making process, can help anyone consume more protein to help retain and build lean muscle mass. The amount of protein in whey protein powder ranges from 15 to 30 g per serving, depending on the brand. It contains no fat or carbohydrates, but offers all the essential amino acids that your body cannot produce on its own. Whey protein is easily digested and absorbed and may be added to all sorts of recipes.
Step 1
Stir whey protein into cooked oatmeal at breakfast. Mix a scoop of vanilla, berry or chocolate whey into cow, soy or almond milk and blend into the hot cereal. Add whey protein to cold, ready-to-eat cereal in the same manner.
Step 2
Make whey protein pancakes. Create a batter with one scoop whey protein, ½ cup dry oatmeal, four egg whites, honey to taste and a chopped banana. Cook in a hot pan as you would regular pancakes. Serve with all-fruit spread.
Step 3
Blend a whey protein smoothie for a quick breakfast or snack. Put frozen fruits, such as bananas and strawberries, into a blender, add milk or juice and one to two scoops of whey protein. Whip on high until the mixture is smooth. Use any flavor whey protein that appeals to you.
Step 4
Add whey protein to soup at lunchtime. Choose a natural, unsweetened flavor and mix one scoop into tomato soup or chunky chowders.
Step 5
Incorporate natural whey protein into savory dinner dishes. Add the protein powder to the marinara sauce used to make lasagna or baked ziti or add to the white sauce in macaroni and cheese or chicken tetrazzini. Use natural whey protein in chili, chicken pot pie or curries.
Step 6
Mix whey protein into yogurt or pudding for a snack or dessert. Use any flavor and add berries for extra flavor and fiber.
Step 7
Add whey protein powder to baked goods. Use ½ cup of sweetened whey powder in lieu of ½ cup of flour in muffins and quick breads. Add whey protein to homemade granola bars.
Tips and Warnings
- Most people only need .8 g of protein per kilogram of body weight, according to Institute of Medicine guidelines. Athletes may need as much as 1.4 to 2 g of protein per kilogram, according to the International Society of Sports Nutrition. To determine your weight in kilograms, divide your weight in pounds by 2.2. Eating more than recommended amounts is not necessary, as your body cannot store the excess and only excretes it through the urine.
- Supplements are not regulated by the Food and Drug Administration. Watch for whey protein powders that contain additional herbs or supplements. Some protein powders also contain extra carbohydrates and sugars, which increase their calorie content.
References
- Whey Protein Institute: Frequently Asked Questions
- Oxygen Magazine: Power Packed Protein
- Institute of Medicine: Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- International Society of Sports Nutrition: Position Stand: Protein and Exercise
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