Whey protein powder is an excellent supplement to a healthy diet because it has plenty of amino acids for a relatively small amount of fat and calories. A high-quality brand of whey powder has between 10 and 12 g of essential amino acids. Essential amino acids cannot be produced in your body and must therefore be consumed through your diet. A good way protein powder also has 2 to 2 ½ g of leucine, the essential amino acid which most effectively stimulates muscle protein synthesis.
Step 1
Make a protein shake with whey powder for your pre-workout or post workout meal. Blend one scoop of whey, 1 cup of skim milk and a cord orange for your pre-workout shake. Blend 2 scoops of whey, 1 cup of skim milk, 1/2 cup of orange juice and 1 cup of fresh pineapple for your post workout shake, drinking the shake within 30 minutes of your workout. High-quality whey powder, skim milk and fast digesting carbohydrates ensure optimal muscle growth and repair, according to a 2010 article by Tim Ziegenfuss, Ph.D., and colleagues, published in the "Strength and Conditioning Journal."
Step 2
Use whey protein powder to make a fruit smoothie snack. Blend 1 ½ cups of a diet orange soda, ½ cup of a light strawberry yogurt, 1 scoop of vanilla whey protein, 1/2 of an orange and a handful of ice cubes.
Step 3
Prepare old-fashioned oatmeal on the stovetop according to the directions on the package. Add one to two scoops of vanilla protein powder as you are cooking your oatmeal. Add milk if the oatmeal becomes too thick. Top your own you with 1 tbsp. of nuts and ¼ cup of your favorite berries.
Step 4
Enhance the protein content of your favorite pudding by whisking two scoops of vanilla whey protein powder with the 1 cup of skim milk and 6 oz. of light vanilla yogurt. Once these ingredients are completely blended, add a small box of fat-free, sugar-free instant vanilla pudding. Incorporate the pudding mix until well combined. Refrigerate overnight then divide into four individual portions.
Step 5
Add two scoops of plain or vanilla whey protein to your favorite, healthy muffin recipe. If you have a healthy chocolate brownie recipe, add two scoops of chocolate whey protein. Add 2 tbsp. more of skim milk to keep your batter moist.
Tips and Warnings
- Freeze the fruits for your shakes and smoothies. Slightly freeze your skim milk and fruit juice for a slushy, thick drink.
Things You'll Need
- Skim milk
- Vanilla whey
- Chocolate whey
- Plain whey
- Old fashioned oatmeal
- Orange juice
- Diet orange soda
- Fat free pudding
References
- "Strength and Conditioning Journal"; Protein for Sports-New Data and New Recommendations; Tim Ziegenfuss, Ph.D., et al; February 2010
- "Strength and Conditioning Journal"; Optimizing Resistance Exercise Adaptations through the Timing of Post-Exercise Carbohydrate-Protein Supplementation; John Ivy, Ph.D., and Lisa Ferguson; February 2010
- "Eating for Life"; Bill Phillips; 2003
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