Can You Mix Whey Protein In Food?

Whey protein is a nutritional supplement that provides you with all your essential amino acids, the protein building blocks your body lacks the ability to synthesize. Commonly available as a protein powder, whey can boost your daily protein intake in support of packing on muscle mass, or it can supply you with high-quality, low-fat protein to help you maintain your lean muscle mass when you are dieting. Whey protein is suitable for mixing with liquid to make a shake, or you can mix it into a variety of foods. In any case, consult a dietitian or your health care provider before adding whey protein or any dietary supplement to your nutrition plan.

Whey Protein

Whey is the protein-rich liquid remaining from the cheese-making process. Whey is then further processed to remove the liquid and concentrate the protein. Whey protein is available in a supplement as a concentrate containing lactose and up to 90 percent protein, as an isolate with no lactose and at least 90 percent protein or as a hydrolysate that has been partially digested for more efficient absorption. Whey protein contains not only essential amino acids but also branched-chain amino acids, or BCAAs. BCAAs assist muscle growth and maintenance more than other amino acids because your muscles can assimilate them directly without the need for prior processing by your liver. Any of the formulations of whey protein can be mixed with food.

Pros

Mixing whey powder into foods such as yogurt, cottage cheese, liquid milk and scrambled eggs can easily double the protein content of these foods. Adding it to lower-protein foods, including fruit juice, pancake or waffle batter, mashed potatoes and cereals can turn them into protein-rich foods. In addition, whey concentrate can add carbohydrates in the form of lactose to the foods you mix it in, delivering fuel your body can use for energy.

Cons

While the protein in whey contributes both essential amino acids and BCAAs to your diet, mixing the powder into foods may add more protein and calories than you need to meet your fitness goals. If you don’t burn off excess calories, over time your body stores them as fat. In addition, the lactose content of whey concentrate might be high enough to cause gastrointestinal upset if you are lactose intolerant.

Considerations

Whey protein is considered safe to consume, either alone or mixed into foods, unless you have an allergy or lactose intolerance. However, as a nutritional supplement, it is not subject to the same regulatory laws as conventional foods. Whey supplements might potentially contain impurities or other ingredients that could negatively impact your health. You can minimize this risk by purchasing your supplements from a reputable supplier.