Protein powder is an inexpensive way to increase your daily intake of protein. You might find it difficult to get your required amount per day -- if this is the case, you can turn to protein powders to fill in the gaps. They are also great post workout as they provide muscles with a quick source of amino acids, and can be used as a healthy snack on-the-go in between meals. According to the Institute of National Agriculture in Paris, France, a high protein diet serves as a good strategy against obesity and can help regulate blood sugar. Although protein powders aren't a replacement for high quality whole food meals, they are great for the retention of lean body mass and an excellent way to supplement and boost your protein levels.
Protein Powder Supplementation
Step 1
Choose a protein powder based on your needs. There are several types on the market, including whey protein concentrate, whey protein isolate and casein protein powder. According to Bodybuilding.com, whey protein isolate is a great choice for intake immediately after a workout, as it is rapidly digestible and will provide your muscles with the glucose it needs to aid in recovery.
Step 2
Add 1 or 2 scoops protein powder into blender, based on your desired protein amount. Add 1 cup cold water or milk. Skim or low-fat milk mixed with whey protein makes a great post-workout shake. You can also use juice as an alternative option.
Step 3
Add six to eight ice cubes to powder and liquid in blender. Blend until smooth. You may need to add additional liquid or ice.
Step 4
Enjoy shake immediately after blending. If using as a post-workout shake make sure to consume right after your workout, as this will supply your muscles with fast nutrients, amino acids and also aid in recovery.
Tips and Warnings
- There are many different flavors of protein powder so you will want to make sure you're choosing a flavor that will complement your choice of liquid mixer.
- Protein powder is known to be generally safe but you should always consult with a health care professional before adding any supplement to your diet.
Things You'll Need
- Preferred choice of protein powder
- 1 cup water or milk
- Blender to mix
- Six to eight ice cubes
References
- UCLA Center for Human Nutrition: A controlled trial of protein enrichment of meal replacements for weight reduction with retention of lean body mass; Treyzon, L, et al.; August 2008
- Institute of National Agriculture: Nutrition Physiology and Ingestive Behavior; Increasing protein at the expense of carbohydrate in the diet down-regulates glucose utilization as glucose sparing effect in rats; Stepien, M, et al.; February 2011
- Bodybuilding.com; Nutrition: How to Choose the Best Protein Powder; Clark,Shannon; 2011
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