Whey protein is one of the supplements people need when it comes to retaining muscle. It is rich in protein; thus, it contributes to the growth and recovery of exhausted muscles. The supplement is available in the market in tasty flavors, such as chocolate, vanilla, and strawberry; however, there are other possible combinations one can utilize with whey protein powder when they plan to make a protein shake.
The following are the recipes for protein powder one can do at home.
The first is raspberry protein shake. According to Berry Health, these berry variants possess high amounts of antioxidants, which help the body get rid of harmful toxins, chemicals, and free radicals; gallic acid and quercetin, which fight cancer and cardiovascular diseases; and ellagic acid, which is known for its anti-inflammatory properties and ability to fight cancer.
As per Body Building, the ingredients for the raspberry protein milkshake include 1 scoop of whey protein powder, 1 cup of unsweetened almond milk, 2 tablespoons of raspberry preserves, 1/4 cup of raspberries, 1.4 cup of blackberries, 1 tablespoon of peanut butter, and 1 cup of ice. The ingredients are blended together and voila, one can now enjoy his berry protein shake.
Another whey protein preparation is the brownie batter overnight protein oatmeal. The oatmeal gives sense of fullness while the whey protein helps meet the protein requirement to maintain muscle. As per Medical News Today, oats contain the fiber beta-glucan, which helps reduce bad cholesterol levels in the blood. The fiber content also helps in digestion and waste elimination.
According to Dashing Dish, the ingredients include 1 cup of unsweetened almond milk or low fat milk, 12 cup of plain low fat Greek yogurt or mashed pumpkin or banana, 2 tablespoons unsweetened cocoa powder to taste, 1/8 tablespoon of salt, 2 tablespoons of baking stevia or 1/4 cup sweetener, 1 cup of old fashioned oats, and 1/4 cup of protein powder. The ingredients are mixed in a small bowl and once done, the mixture is divided between two small bowls, jars, or mugs. Then, they are covered and stored in the refrigerator overnight for the oats to soften and absorb the liquid. The dish can be topped with chopped nuts and can be microwaved for 30 to 60 seconds if the person prefers warm preparation.
Aside from smoothies and shakes, whey protein powder can be used alongside other ingredients to create a dish, such as the coconut silver dollar protein pancake. According to Live Strong, the dish uses a vanilla flavored protein powder as the base while coconut milk gives it a tropical taste.
The ingredients include 1 scoop of vanilla protein powder, 1 teaspoon baking powder, 1/3 cup coconut flout, 1/4 teaspoon salt, 4 large egg white, 3/4 cup coconut milk, 2 tablespoons water, and 2 tbsp virgin coconut oil. The protein powder, salt, and coconut flour are placed into a batter bowl. Then, the remaining ingredients are mixed in another bowl and then added slowly to dry the ingredients. The mixture is left to stand at room temperature for 15 minutes. Then, the bottom of a skillet is brushed with coconut oil and is set over medium heat, until a drop of water sizzles and evaporates immediately. After that, 1/4 cup of batter is poured into 4-inch circles and is cooked until bubbles form on surface and edges are cooked. Th pancake is flipped to cook the other side. Once cooked, the pancakes are served topped with one’s choice of fresh berries.
Along with using whey protein as protein shake, other forms of supplements that people use include branched chain amino acids, multivitamins, and fish oil. Also, muscle is retained best with proper nutrition and adequate sleep and rest.