Protein powder can help you get extra protein in your diet. Always drinking it mixed into milk, water or juice can become monotonous. Protein powder can be an ingredient in a number of recipes to make all sorts of food high in protein to help you add calories, enhance muscle growth or simply meet your daily protein needs.
Significance
Protein powder has a distinct taste and texture that you might find unappealing. Hiding it in food can help make it more appetizing. If you are trying to include more protein in your diet, but enjoy foods low in protein -- such as vegetable lasagna, tomato soup and muffins -- adding protein powder to these foods is an easy way to add protein without having to change your diet.
Benefits
Many types of protein powder exist, including whey, soy, hemp and rice. Whey protein is popular among strength-training athletes because it is a highly digestible protein offering all the essential amino acids your body cannot produce on its own. Whey may also play a role in enhancing immunity and, by offering greater feelings of satiety, weight control. Soy, hemp and rice protein offers a way for vegetarians to get extra protein, a nutrient in which some are deficient. Rice protein powder is gentler on your system and may be a good option if you find animal-based protein powders cause you digestive distress. Hemp protein is raw, which is appropriate for people on a raw, vegan diet. It is also high in fiber, which can help you lower your cholesterol and keep your colon healthy.
Uses
The type you choose depends on your needs, but all can be an ingredient in recipes. Try natural-flavored whey or soy protein powder stirred into tomato soup, mixed into the sauce for casseroles or blended into recipes for baked goods. Sprinkle hemp protein over cereal or stir into a recipe for pancakes. You can also mix chocolate protein powder with peanut butter, honey and oats to create a protein-rich "cookie." Stir vanilla or berry flavored protein into plain, low-fat yogurt or cottage cheese.
Considerations
While protein is an essential component of your diet, the Institute of Medicine recommends limiting protein to between 10 and 35 percent of your daily calories. Do not let protein make you neglect other important nutrients such as healthy carbohydrates and unsaturated fats. While protein powders can supplement your diet, you should still strive to get protein from whole foods. Whole foods offer an entire package of nutrients that your body can utilize for multiple functions. Lean options, such as chicken breast, white fish, lean beef, beans, tofu and quinoa, just some options for whole, unprocessed protein.
References
- Oxygen Magazine; Protein Powders: Which One is for You? Nanci S. Guest, MSc, RD
- Bodybuilding; Protein Powder: For More Than Just Shakes; Shannon Clark
- Institute of Medicine; Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids; September 2002
- Whey Protein Institute: Benefits
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