Whey protein is one of the most widely used protein supplements. It is consumed by health freaks around the world. The body needs protein. It is one of the most important micronutrients. Protein is essential for maintaining and building muscles.
It is produced during the cheese-making process as a by-product. Milk is separated into liquids and solids; the liquid is called whey. Then this is processed to form a powder. Whey protein is considered a complete protein. It contains all 9 essential amino acids and low lactose content.
If your goal is muscle gain, it’s important to remember that your total daily protein should be at least 1.6 grams per kilogram of body weight per day. Whey protein is rapidly digested and absorbed by the body and enters your bloodstream and your muscles very quickly. It is helpful to initiate the recovery process post-workout.
Health Benefits
- It is an excellent, low-calorie source of protein.
- It increases muscle growth.
- It helps support healthy bones, hair, and organ function.
- It may reduce chronic inflammation.
- It may reduce cholesterol levels.
- It helps us to achieve body goals.
- It boosts antioxidants in our body.
Looking for more ways to get whey protein into your day? Below is a list of a few ways to include whey protein in your diet.
Start your day with whey
Breakfast is an important meal. It is a simple and healthy way to take protein without changing your daily routine. Blend liquid, whey protein, and some fats like avocado and fruit or vegetables to make a nutritious drink. Add a spoonful of whey protein to your cereal bowl.
Enjoy a hearty breakfast by making pre-flavored oatmeal packets with whey protein. This is a very easiest way to include whey protein in your diet. Add whey protein to your waffles or muffin batter to make it healthier.
Mix a whey protein powder in your yogurt and add fresh fruit, granola, and honey.
Add to your fruits and Vegetables
A Bowl Full of fruits-juicy is the most refreshing and satisfying. Fruit is a food group that fails when in terms of calories to protein ratio. Improve that by adding whey protein to your fruits.
Salad is a wholesome dish full of vitamins, minerals, and antioxidants. Make Salad with fruits and vegetables by sprinkling some protein powder. It will fulfill your daily protein needs and will satisfy your hunger.
Smoothie with Whey Protein
Any time of the day, it is perfect as a meal replacement or as a post-workout snack to help to build muscle. Smoothie is the easiest way to intake whey protein in your daily diet. Eat ample protein, fiber, and healthy fats which will keep you full for hours. It is also very easy to digest and quick to prepare.
Mix your protein powder in milk, add some water, and a few ice cubes. For a veggie-packed smoothie, you can add veggies or fruits like bananas or berries. If you are losing weight, drink the smoothie in the morning.
Whey protein pancakes
When you are running late or short on time, pancakes are a great go-to recipe. By adding whey protein powder you can make it healthier and delicious. It is the perfect mixture of nutrition with banana, protein powder, eggs, and, if needed, add some maple syrup. Take a higher amount of protein in breakfast to keep you full for hours.
Mashed Potato
Everyone liked potatoes. The majority of people avoid eating them because it contains a lot of fat. Make a potato dish that is filled with higher levels of protein. Blend mashed potatoes and milk. Add a small scoop of protein powder and give it a good mix. Your dish is ready with more amounts of proteins and less amount of fats.
You can also add protein powder to any mashed vegetable. If your mixture is difficult to gulp, add a splash of almond milk or water.
Whey Protein-rich Soup or Stews
For quick delicious refreshment, a bowl of healthy delicious soup is a perfect way to refresh. To make protein-rich soup or stews add a spoonful of protein powder. You can thicken the soup or stews by adding a whey protein powder.
Get all your branched-chain amino acids for building muscles by adding whey protein powder to your diet. Take about a cup of hot broth and blend the protein powder completely; then pour the mixture back into the pot and stir it.
Whey Protein mousse
Everyone including fitness freaks loves dessert! So try this protein mousse instead of a dessert full of fats. Take some low-fat yogurt and sprinkle some whey protein in it. Add berries, cocoa powder, and almonds. Keep this in the freezer for about 30 minutes. Your protein mousse is ready.
Blend into coffee
Is there a way to make it even healthier? Add a spoonful of whey protein to your morning brew to make it nutritious. You can also add it to your matcha tea or steamed latte.
Whey-protein packed baked goods
Sugar reduces your energy and makes you feel tired and hungry. So add whey protein instead of sugar. It will maintain your muscle growth and helps you lose weight. Substitute the flour with whey protein powder. Add 1/3 cup of whey protein powder for each cup of flour in the recipe. So, if the recipe needs 1 cup of flour, add 2/3 cup of flour and 1/3 of whey protein powder.
End your day with whey protein
Add some whey protein to your last meal of the day. It will boost the amino acid level in your body and help your body in building muscles. You can also end your day with a whey protein drink. Take it 10-30 minutes before bed.
Overall
Lastly, it depends on you and your goal to use whey protein. You can also add flavored whey protein like fruit punch, grape, and lemonade flavors of Clear Naked Whey. It is lightly flavored to create a refreshing, high-protein beverage that is perfect for any time of day.
Whey protein can be taken in the early morning, in between meals, during activities, before bed, and much more. Find out what works best for you.
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