Protein is a very important macronutrient in the body. It is used to build muscle, it helps with the storage and transport of iron, and it also helps boost immunity. Whey is a type of protein that comes from cow's milk and is formed into a powder and used as a supplement. This type of protein is easily digestible, and it can be engineered into a diet plan to keep your hunger under control and promote weight loss.
Step 1
Find a shaker cup to take with you on the road. A shaker consists of a 32 oz. cup with a snap-on or screw-on top and a screen inside to help blend the ingredients.
Step 2
Eat six times a day with three whey shakes and three whole food meals in an alternating fashion. Eat a piece of fruit along with your shakes to increase your fiber content. Mix your shakes with water if you are trying to keep your calories low.
Step 3
Mix whey protein powder into your oatmeal for a balanced breakfast. Prepare a half cup of oatmeal with water. Add a scoop of chocolate protein powder and one tbsp. of peanut butter. Stir until it is thoroughly blended, and have it for your first or second meal of the day.
Step 4
Use whey protein to make a sweet snack. Measure out 3/4 of a cup of cottage cheese and put it in a bowl. Add a scoop of vanilla whey protein powder, 1/2 cup of frozen blueberries, a dash or cinnamon and one tbsp. of sunflower seeds. Mix it thoroughly, and have it for a mid afternoon or evening meal.
Step 5
Blend whey protein in with a smoothie. Pour 12 ounces of skim milk into a blender. Add one frozen banana, a cup of frozen strawberries and a scoop of vanilla whey protein powder. Blend on high for 30 to 45 seconds, and use it for a meal.
Step 6
Use whey protein in a pre-workout meal to supply your muscles with nutrients. Place a scoop of vanilla whey protein in your shaker cup and add 8 to 10 ounces of skim milk. Shake it up and drink it 30 to 45 minutes before you work out.
Step 7
Use whey in a post-workout shake to kick start the recovery process. Place a scoop of vanilla or plain whey protein in your shaker with 8 to 10 oz of grape juice or maltodextrin. Shake it up and drink it as soon as you are done working out.
Tips and Warnings
- Maltodextrin is a type of carbohydrate that comes in powder form, and it can help speed up the absorption of whey protein when you place it in your shakes. When you are done working out, a whey protein shake with simple carbs is a good option because they will both absorb into your muscles quickly. Instead of using grape juice or maltodextrin, you can also add in a tablespoon of honey, you can eat some raisins or add in instant oatmeal.
Things You'll Need
- Shaker cup
- Blender
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