Can I Use Whey Protein As A Meal Supplement?

Whey powder provides a high-quality, convenient protein if you want to lose weight or don't have time for a meal. Whey, a co-product of cheese making, proves superior to other proteins because it provides all essential amino acids, helps build antioxidants like glutathione and offers immune-boosting nutrients like lactoferrin and immunoglobulins. You can supplement whey with good fats, complex carbohydrates and fiber to create a fast, filling breakfast, lunch or workout meal replacement.

Five-Minute Breakfast

Breakfast might be the day's most important meal, but if you lack time to prepare or cook food, a whey smoothie offers less sugar and more nutrients than cereal, and more protein than three eggs. Blend a scoop of whey with 1 cup of almond milk, frozen blueberries, and flaxseed. You'll have a quick, portable, vitamin-and-mineral-packed breakfast. The protein, good fat and fiber will sustain you all morning. You'll also get a slimmer waistline. A 2005 study in the "American Journal of Clinical Nutrition" concluded that increased protein helps you consume fewer calories and lose significantly more weight.

Lunch Smoothie

Whether you need a quick Saturday pre-shopping meal or workday lunch at your desk, a whey shake makes the perfect lunch meal replacement. Combine coconut milk with whey, natural peanut butter, strawberries and ice for a decadently sweet and satiating lunch that won't leave you craving a candy bar at 3 p.m. Coconut milk contains high amounts of a fat called lauric acid. According to Mary Enig, Ph.D. and Sally Fallon, authors of "Eat Fat, Lose Fat," lauric acid boosts your immune system and helps you burn fat. If your cubicle doesn't allow a blender or you're extremely time-restricted, keep a shaker cup filled with whey nearby. Combine with 2 oz. of raw almonds and an apple. You'll have a satiating, no-mess lunch that provides optimal good fat, fiber and healthy carbs.

Workout Meal

Whether you lift weights or run the treadmill, you need fuel before and after exercise. Whey provides a portable, quick protein source. Have a whey shake one to two hours before exercise. Whether or not you have a blender nearby, a banana and almond butter will slow whey's absorption and sustain you throughout your workout. For post-workout meals, skip the fiber and fat. You want the whey to absorb quickly for muscle synthesis and recovery. Instead, have the whey shake with some red grapes or even sliced sweet potatoes. A 2004 study in the "Journal of Sports Sciences" showed protein combined with complex carbohydrates provides the most efficient post-workout meal for muscle recovery and glycogen synthesis.

The Right Whey

All whey products are not created equal. High heat and other processing methods, for instance, damage the fragile proteins. Many commercial wheys also contain artificial flavors and sweeteners or added sugar. Find an unflavored, unsweetened whey if you buy a store brand. While they cost more, professional whey products sold through nutritionists and doctors provide the highest-quality, most effective form of this superior protein. Ask for a non-denatured whey powder processed in low heat. Finally, many brands offer a whey product with fiber, good fat, extra protein and vitamins and minerals, creating the optimal meal-replacement shake, whether you drink it alone or blend it with other healthy ingredients.