How To Eat Protein Powder

Satisfy Your Sweet Tooth


Brownies, cakes, cookies, and morethere is no shortage of healthy desserts you can add protein powder to! Choose a protein powder with the flavor that your dessert is looking for and mix it right into the batter. We love this protein brownies recipe from Ambitious Kitchen that allows you to have a brownie for just 100 calories! It’s one of the easiest ways to start cooking with protein powder.

Why You Need The Proper Amount Of Protein

Protein is vital to leading a healthy lifestyle. Many people who begin a new diet think that eating less, in general, will help them to drop pounds, but as mentioned, you need to be careful about which types of foods you cut from your diet. Protein should never be something you limit when trying to lose weight because nearly everything in your body is composed of protein. Without nourishing your body with this essential nutrient, youll begin to suffer the side effects and put yourself at risk of health concerns like decreased immune system health. Protein also helps to satiate your hunger and reduce cravings throughout the day.

How To Make A Whey Protein Shake

February 6, 2021 By AliaThis post may contain affiliate links. Please read my disclosure for more information.

Learn how to make a whey protein shake at home with this quick and easy guide. Includes tips, ideas, and a customizable recipe for a DIY whey protein shake made with clean and healthy ingredients.

I love drinking whey protein shakes, because they are so convenient, satiating and are packed with nourishing ingredients. They make a healthy breakfast that will keep you feeling full and energized all morning. Protein shakes also help your muscles to heal and build after exercising and help refuel your energy.

Read Also: Is Protein Shake Good For Health

There Are Many Types Of Protein

When it comes to essential nutrients, protein sits atop the list.

Its a jack of all trades with many roles in the body. Protein is a source of energy, can help repair damaged tissue, is essential for growth and plays a role in preventing infection and disease .

Protein is naturally abundant in foods like meats, fish, eggs, dairy products, grains, seeds and legumes. It is also available as a dietary supplement, commonly known as protein powder.

Here are some of the most well-known protein powders you can buy.

  • Whey protein: A dairy-based protein. It contains all the essential amino acids and is quickly absorbed (
  • protein: A dairy-based protein. It contains all the essential amino acids and is slowly absorbed, which is why people often take it before bed (
  • protein: A plant-based protein that contains all the essential amino acids. It has also been linked to some impressive health benefits (
  • protein: A plant-based protein. It has low levels of the nonessential amino acids cysteine and methionine .
  • Rice protein: A plant-based protein with low levels of the essential amino acid lysine (
  • Hemp protein: A plant-based protein made from hemp seeds that has high levels of fiber and essential omega-3 and omega-6 fats. Hemp protein is low in the amino acid lysine .

Protein powders are a useful way to increase your protein intake if youre always on the go. They are convenient, portable and come in a variety of flavors.

How Much Protein Powder Is Too Much

Is your protein powder making you fat?

If you choose to use protein powder, 20-40 grams of protein per day from protein powder is a reasonable amount. For most people, 80 grams per day is a good upper limit of supplemental protein intake.

This isnt a hard and fast rule, just a general guideline.

The main reason: Getting more than 80 grams from protein powder is excessive for most people, as it displaces whole food sources that provide vitamins, minerals and other nutrients we need.

There are some exceptions, of course, such as for people who are struggling to gain weight.

Also Check: What’s In Protein Powder

When Should You Be Eating Protein Powder Dry

There are only 2 reasons why I think a person would be eating protein powder directly from the container.

The first reason is, you have nothing to eat it with.

Picture this:

You wrap up your epic workout and now want some fast hitting protein. Oh crap! You forgot the protein shake.

You decide to buy one from the gym but theyre all sold out.

Suddenly, a light bulb goes off in your head.

You remember you have a box of protein powder in the car.

You head over to your car and decide to man-up and eat the protein powder dry.

The second reason why I believe someone would eat protein powder straight from the container is that it tastes bad.

You may have a protein powder that tastes worse in milk or water. So instead, you decide to eat it directly from the container.

Only to realize

It tastes better dry.

Those are the only 2 reasons I can think of why someone would want to eat their protein powder dry.

Mixing Protein Powder Into Other Drinks

  • 1Mix protein powder and water for an easy workout drink. Water is the most common thing to mix with protein powder as it is very easy, very cheap, and it doesn’t taste too bad. Simply add 30 g of protein powder to a tall glass of cold water and mix it around with a fork to break up clumps.
  • While it’s not very elaborate or especially delicious, this is perfect for when you don’t have the energy to break out multiple ingredients and prepare a specialty drink.
  • Add honey to your drink to make it go down a little easier and to add a sweet, smooth flavor.
  • 2Blend protein powder with milk or a milk alternative for extra protein. Both animal milk and dairy-free milk have a high protein content, so this is a perfect mix for people who require a lot more than the regular daily recommended amount. Mix 30 g of protein powder with a tall glass of milk and blend it together with a fork for a boost to both your protein intake and your calcium.
  • Opt for vitamin D milk, if available, to further supplement your nutrition.
  • One glass of milk provides 1/3 of the recommended daily amount of calcium, so mix protein powder and milk sparingly.
  • You can also blend protein powder and coffee together, resulting in a foamy cappuccino-like drink. This works best with iced coffee.
  • If you want to prevent clumping altogether, add milk first, then add protein powder and mix together the milk and powder with a fork. Then, add the coffee and constantly stir to break up any remaining chunks.XResearch source
  • Recommended Reading: What Is Recommended Amount Of Protein Per Day

    Does Protein Powder Expire

    Like all supplements, protein powders do come with an expiration date. Some research suggests whey protein powder lasts for 9 to 19 months when stored properly. Most protein powders have additives that mean they last for up to 2 years. While there is no high-quality research investigating the safety of using expired protein powder, its not recommended.

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    Recommended Reading: What Is Protein In The Urine An Indication Of

    Whats The Best Protein Supplement To Buy

    When it comes to buying a protein powder or picking a protein shake, youre going to encounter a few options:

    1) Whey protein is the most popular, readily available, and cheapest protein supplementation out there. Whey contains all the essential amino acids, and is one of the byproducts of milk that has been curdled and strained. It comes in both concentrate and isolate forms. Whey is more quickly absorbed by the body compared to its counterpart casein, which makes it a great solution right before/after a strength training workout.

    2) Casein protein is the other byproduct of milk and also contains all essential amino acids. Because its more slowly absorbed by the body than whey, many people consume casein before bed assuming itll result in improved muscle growth during sleep! However, this study shows that total consumption of protein during a day is more important than protein timing!

    3) Egg protein powders are made from, you guessed it, the protein in eggs which means they may be a great alternative if you cant use whey or casein for whatever reason.

    Quick recap: whey and casein proteins both come from milk, and both can help rebuild muscle. Whey is more readily absorbed by your body and is usually less expensive than casein, which makes it our preferred form of protein for cost and ease of consumption.

    Personally, I prefer whey. I find casein protein less palatable, and it doesnt mix as well.

    As Examine points out in its review of soy protein supplementation:

    Protein Shake Mistake #1: Using Expired Protein Powder

    Keep it, or bin it? Chug it, or leave it? We’ve all been there staring into the abyss of a past-its-sell-by-date tub of protein. How bad can it be? It’s made from milk after all and, due to the manufacturing process, whey protein doesn’t spoil like meat or dairy.

    However, that doesn’t mean your protein shake is good to drink. It’s muscle-building potential does diminish after the sell-by date. That’s because the protein reacts with leftover sugar, resulting in a slow decrease of the amino acid lysine. Crucially, this mens the protein power will not be as effective as it was when you bought it.

    Sign up to the Men’s Health newsletter and kickstart your home body plan. Make positive steps to become healthier and mentally strong with all the best fitness, muscle-building and nutrition advice delivered to your inbox.

    Also Check: What Are Examples Of Proteins

    How To Make This Recipe With Vanilla Protein Powder

    If you want to use vanilla protein powder instead of plain protein powder in this recipe, you definitely can. I recommend using a high-quality vanilla protein powder that is naturally flavored and sweetened, like this one from Thrive Market.

    To make your shake, simply make the recipe as written below , but omit the sweetener and dont add any vanilla extract. If your protein shake is not sweet enough after youve blended it, then feel free to sweeten it to taste with a natural sweetener.

    Do You Need To Use Protein Powder A Nutritionist Weighs In

    What Dancers Eat: Protein Powder

    You may have seen your neighbor or co-worker running around with a shaker or jar full of an opaque-looking drink. More likely than not its a protein shake, and they could be drinking it for any number of reasons. Protein powder is a hot ingredient and sales of it are expected to climb at a growth rate of 8.4% from now until 2028. If youve never used one, you may be asking yourself if you need one. The answer is maybe.

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    Steves Protein Brand Recommendations

    Over the past 15 years of training, Ive tried dozens of protein powders, and I keep coming back to 2 brands that fit my style and budget:

  • Jay Robbs Grassfed Whey Protein: my current favorite and absolutely delicious but VERY expensive. This comes from grass-fed cows, and thus is much more difficult to come by. I find it to be the best mixing protein powder Ive ever tried, and also the best tasting.
  • Optimum Nutrition Whey Protein: The whey I used for years . Optimum Nutrition is well known in the fitness space, and I used their product for close to a decade without issue. If you are on a tighter budget and cant afford grass-fed whey protein, go with Optimum Nutrition.
  • Vanilla Almond Butter Protein Granola

    Granola is often loaded with more not-so-healthy ingredients than healthy ones. Thats not the case in this recipe.

    Creamy almond butter, oats, and flaxseed all have staying power. A serving of vanilla protein powder makes this granola even more flavorful. Eat it on its own, with milk , or mixed with yogurt.

    Don’t Miss: What Are The Best Tasting Protein Powders

    How Much Protein Do I Need Every Day

    This section is taken from our guide How Much Protein Do I Need to Eat Every Day?

    need to be eating 500 grams of protein every day.

    They like to tell you this so that you use their supplement faster and need to buy more.

    Heres the real deal: claims for the amount of protein the human body needs vary wildly from source to source . You are a unique snowflake and your protein goals should be aligned with your goals.

    You want specific numbers, right?

    Dont worry, I got you.

    Although the current international Recommended Dietary Allowance for protein is 0.4g per pound of bodyweight , this study shows that this number is too low and should be higher regardless of your body composition.

    You just want me to tell you how much to eat, right? I figured.

    Well, youre in luck, because we have a protein calculator you can play with!

    Clean Eating Protein Powder

    How to Use Whey Protein Powder

    This post may contain affiliate links. Read my Privacy Policy.

    If youve ever wondered about protein powders and whether or not they are clean, wonder no longer. The fact is, none of them are clean. Its true. There is no such thing as clean eating protein powder. Oh the horror!!! I know, I know. But think about it

    You cant go out to a tree in your garden and pick protein powder. Nobody can milk a cow and get protein powder out of the udder. You cant just pick leaves, dry them, grind them and get protein powder. It just doesnt work like that.

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    Which Whey Is Best: Concentrate Hydrolysate Or Isolate

    There are three types of whey protein youll find on store shelves today: Concentrate, hydrolysate, and isolate.

    While they all come from the same source of liquid whey, each type is processed differently, which has an impact on its nutritional profile and protein content.

    Whey Concentrate: After liquid whey undergoes basic filtration and drying, it becomes whey concentrate. Whey concentrate is the most basic and least processed form of whey protein, which also means it’s the least expensive. Its higher in fat in carbohydrates than other sources, and lower in protein though this contributes to its delicious, creamy taste. However, whey concentrate is higher in lactose, which could be an issue for those with severe lactose intolerance.

    Whey Isolate: When whey concentrate goes through a further purification process, whey isolate is produced. Isolate is lower in carbohydrates and fat, and much higher in protein , which means it gets digested faster than whey concentrate. While its not as creamy, its still pretty darn tasty, especially compared to some plant-based proteins. Its also incredibly low in lactose, which is another perk for those sensitive to dairy.

    This table from Gronk Fitness sums up the comparison fairly well:

    So, while all three types of whey have their pros and cons as well as science-backed benefits, I personally think whey protein isolate is whey superior for a number of reasons:

    What Food Should I Be Eating

    It’s vital that you realise protein shakes should never replace real foods. Ever. Protein shakes are supplements, and they are there to do just that to supplement your diet. They are add-ons. Additional extras to help you reach your daily protein fix. Yes, we know, consuming a shed load of protein every day isn’t easy. But it’s important you don’t cut corners.

    Protein shakes will never hold the same nutritional benefits as real food, which will generally contain more protein per serving than a shake.

    Great-tasting breakfasts, lunches and dinners consisting of a healthy balance of proteins, carbohydrates and fats are full of vital minerals and vitamins that will strengthen the body and help it grow. They needn’t be complicated either. Here’s a list of a few of our favourites. If you’re struggling for food ideas, check out our protein sources food guides below:

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    How To Store Your Best Protein Powder

    When you purchase your tubs or bags of Beast Protein Powder, you never want to leave them open. Always be sure to put the lid back on tightly and if its a bag try to squeeze out all the air without pushing the powder out the top and then seal the opening. Additionally, you dont want to leave the bag or tub open for too long as heat and moisture can get in and start damaging the contents.The best place to keep your protein powder is in a cool, dry, and dark area such as a pantry or one of the cupboards in your kitchen where it is away from direct sunlight and moisture.

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