Whey protein offers benefits if you are seeking to lose weight, increase your anaerobic power or just as another means to introduce more protein into your diet. Whey protein is available in powdered form, often at a nutrition or health food store. Adding it to a baked goods recipe makes it an easy method of supplementing your dietary intake of protein. However, if you or anyone you are cooking for have impaired kidney function, consult with your physician. While researchers are still studying protein and kidney disease, you may need to limit protein in your diet.
Baking
Pancakes, breads and muffin recipes using whey protein as an added ingredient are easy to find. Mix the whey protein in with the dry ingredients when you're adding the salt and flour, for example. Most recipes measure the whey protein in ounces, cups or both, making it easy to add using your standard kitchen measuring tools. Some recipes call for flavored whey protein, so check the ingredients first to ensure you have the right flavor of supplement or a reasonable substitute.
Shakes
One of the classic uses of whey protein in cooking is to add it to a healthy shake to be consumed immediately after a workout. Add the protein powder, typically measured in tablespoons or cups, to the blender and mix with yogurt, fruit that is fresh or frozen and milk or juice.
Benefits
The addition of whey protein to any recipe helps diminish hunger pangs and increase the protein content of the meal. One-half gram of whey protein taken for each pound of body weight may act as an appetite suppressant, according to the Mayo Clinic. In addition, if your diet requires an increased amount of protein, whey protein provides an excellent source that is easily consumed. Whey protein is also under investigation as a potential allergy preventive.
Considerations
Whey protein can significantly improve your squat strength and peak knee torque, according to a study published in the September 2001 "International Journal of Sport Nutrition and Exercise Metabolism." The study authors provided those partaking with a placebo, whey protein or whey protein combined with creatine monohydrate. The groups with whey protein both improved their squat strength and bench press strength as well as their knee flexion peak torque as compared to the group that received a placebo. The dosage for the participants was 1.2 g of whey protein per kilogram of body weight per day.
References
- MayoClinic.com; Whey Protein: Evidence; April 2011
- "International Journal of Sport Nutrition and Exercise Metabolism"; The Effect of Whey Protein Supplementation With and Without Creatine Monohydrate Combined With Resistance Training on Lean Tissue Mass and Muscle Strength; D.G. Burke, et al.; September 2001
- National Kidney and Urologic Diseases Information Clearinghouse; The Kidneys and How They Work; February 2009
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