Whey protein will help you meet your protein requirement so you don't have to cook and eat excessive amounts of poultry, fish or lean meat for a sufficient supply of amino acids. One scoop of whey protein powder averages about 24 g of protein. Whey protein may be used in shakes, smoothies or in your favorite recipes to increase the protein content of your meals. If you are lifting weights, you need 1.5 to 2 g of protein per kilogram of your body weight, according to the National Strength and Conditioning Association.
Step 1
Blend one scoop of whey protein with water and half of a cored, medium apple, drinking your shake 30 minutes before your workout if your goal is to cut back on your calories and lose weight. Blend two scoops of whey protein with one cup of milk and a cored, medium apple, drinking your shake 60 minutes before your workout if your goal is to increase your strength and muscle mass.
Step 2
Consume another protein shake immediately after your workout if your goal is to build muscle mass and increase your strength. Replace the apple with 1 cup of fresh pineapple and half of a large banana; fresh pineapple and bananas are absorbed more quickly into your bloodstream compared to an apple. This means your muscles can replenish the stored energy you just used, enhancing your capacity to train effectively during your next workout. Take a portable blender in your gym bag, and pack a small cooler with frozen fruits and semi-frozen liquids for a luscious shake.
Step 3
Use one scoop of vanilla whey protein to make a fruit smoothie with 1 cup of ice-cold water, ½ cup of ice-cold cranberry juice, one peeled, frozen clementine and ½ cup of frozen strawberries. Blend all the ingredients in a blender for a high-protein, fruity treat.
Step 4
Cook oatmeal on the stove top, adding 1 to 2 scoops of plain whey powder. Use more milk to reach a proper consistency for your oatmeal. For flavored oatmeal, try vanilla or chocolate whey protein.
Step 5
Substitute 1 to 2 scoops of whey powder for flour in your pancake and waffle recipes. Gradually increase the amount of whey powder and decrease the flour to suit your taste.
Tips and Warnings
- Mix 1 cup of orange juice, 1 cup of skim milk and 2 scoops of whey protein for a post-workout shake in a hand shaker if you do not have a portable blender.
Things You'll Need
- Skim milk
- Water
- Apple
- Banana
- Pineapple
- Portable mini-cooler
- Portable blender
- Cranberry juice
- Clementine
- Strawberries
- Oatmeal
- Pancake or waffle batter
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "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
- "ACSM's Health & Fitness Journal"; Applying Concepts of Glycemic Index and Glycemic Load to Active Individuals; Melinda Manore, Ph.D., et al; Septemeber/October 2004
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