Protein powder provides a low-calorie source for a quick snack between meals or meal replacement. Common sources of protein powder include whey, soy, casein and egg protein. It can also be consumed before and after workouts to help maintain and build muscle. A study published in June 2006 in the "International Journal of Sports Nutrition and Exercise Metabolism" indicates that whey and soy protein supplementation, combined with resistance training, significantly increases lean muscle mass and strength. To maximize these benefits, the most efficient way to eat protein powder is as a protein shake.
Protein Shake
Step 1
Pour 6 to 8 oz. of cold water, juice or milk into the protein shaker cup.
Step 2
Add one serving of protein powder into the protein shaker cup.
Step 3
Close protein shaker cup tightly to prevent leakage.
Step 4
Shake the cup vigorously for 15 to 20 seconds for thorough mixing.
Tips and Warnings
- Adjust the amount of water, juice or milk necessary for mixing of one protein powder serving to your liking. For thicker protein shakes, use less liquids. If two servings of protein powder is desired, double the liquid amount. Protein powders can also be used to make fruit smoothies, pancakes, cookies and brownies. Find recipes and experiment. Combine protein powder supplementation with a healthy diet and regular exercise to maximize fat loss and muscle growth.
- Excessive protein powder intake may lead to gastrointestinal discomfort in some individuals, depending on the protein source and your tolerance level.
Things You'll Need
- Protein powder
- Cold water, juice or milk
- Protein shaker cup
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