Protein is a macronutrient that the body needs for cell and tissue regeneration on a daily basis. Skim milk is high in protein and calcium, and low in fat. Protein powder is high in protein, and low in fat and carbs. When combined, these ingredients create a protein-packed shake that fits well into a weight loss or weight gain plan.
Step 1
Make a shake for a quick meal replacement. Pour 6 to 8 oz. of ice cold skim milk into a tall glass. This amount will vary depending on the protein powder you use. Add the amount of milk recommended by the powder maker, then add one scoop or packet of protein powder.
Step 2
Stir the milk and powder vigorously in a clockwise direction for 30 to 45 seconds. Reverse direction for 30 to 45 seconds and stop when the contents are smooth. Take out the spoon and drink your shake.
Step 3
Add protein to a smoothie for weight gain. According to MayoClinic.com, smoothies made with milk can help you add healthy calories to your diet when you are trying to gain weight. Pour 12 to 16 oz. of ice cold skim milk into a blender. Chop one frozen banana and add it to the blender. Add one scoop or packet of protein powder, 1 tbsp. of peanut butter and a 1/2 cup of blueberries to the blender.
Step 4
Close the lid and turn on the blender. Place your hand on top of the pitcher to keep it secure, and blend until the ingredients are smooth and consistent.
Step 5
Shut off the blender and remove the lid. Pour your smoothie into a tall glass and drink it in place of a meal during the day. This smoothie contains about 520 calories.
Step 6
Use skim milk and protein powder in a post-workout shake to boost your recovery. Pour 6 to 8 oz. of ice cold skim milk and 4 oz. of grape juice into a shaker cup. Add a serving of protein powder and maltodextrin. Close the lid tightly, shake up the ingredients until they are consistent and drink. This shake helps give your muscles a quick supply of protein needed for recovery, and it also restores lost glycogen -- the stored form of carbohydrates.
Tips and Warnings
- Choose whey protein for your post-workout shake because it is absorbed quickly. Maltodextrin is a white powder that you can purchase online or at a supplement store. Both maltodextrin and grape juice are fast-absorbing carbs that help replenish lost glycogen stores in the body. Be aware of what type of protein powder you purchase. If you are vegetarian or vegan, stick with soy or hemp protein. Protein powders come in individual packets or large containers. Before investing in a large container, get a few packets to sample to make sure you like the taste.
Things You'll Need
- Glass
- Spoon
- Blender
- Frozen fruit
- Peanut butter
- Shaker cup
- Maltodextrin
- Grape juice
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