Protein powder is a convenient way to increase the amount of protein you get in your diet. You may want to use protein powder if you are trying to increase your muscle mass, as your body needs protein to help strengthen and build muscle fibers. Because protein is metabolized slowly, it can also be used to help you feel full as part of a weight-loss program. Protein powder is usually combined with other ingredients to make it more palatable.
Step 1
Combine 1 to 2 scoops of protein powder, 4 to 5 ice cubes and 6 to 12 oz. of water in a blender. There are many different recipes that allow you to make protein shakes to suit your personal preferences. For example, Project Swole has 105 different recipes; almost all of them call for some combination of the above ingredients. The amount of protein powder can be adjusted depending on how much protein you want, and the amount of water and ice can be changed to alter the consistency of the shake. You can also substitute other beverages, such as juice or milk for water, as well.
Step 2
Include other ingredients. Cocoa, peanut butter and fresh fruit are often added to protein shakes to add more nutrients or improve the flavor of the shake. Experiment with different ingredients to find a combination you like.
Step 3
Blend until the resulting mixture is smooth.
Step 4
Add protein powder to milk, oatmeal or other soft foods or beverages. If you don't want to make protein shakes, protein powder can be added to these items to increase their protein content.
Things You'll Need
- Blender
- Ice
- Water
- Cocoa, peanut butter, fresh fruit or other flavorings
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