For most fitness enthusiasts, protein stands as the most important macronutrient, as it promotes growth and development of tissues, such as muscles. Thus, they are more interested on including protein rich food sources like chicken, fish, eggs, nuts, broccoli, and milk, than those food selections that contain high amounts of carbohydrates and fats.
When it comes to protein supplementation, whey protein powder is one of the best choices for fitness experts. It is the liquid residue after curdling and straining milk and it is also a co-product of cheese production. Whey is known to be a provider of protein in general, but it also contains some amounts of carbohydrates, soldium, calcium, magnesium, and vitamin B.
In line with consuming whey protein, the following are some recipes a person can prepare at home to add twist and flavor to the protein supplement.
Raspberry/Strawberry Protein Smoothie
Berries like raspberries and strawberries can add unique taste to whey protein powder. Aside from being great sources of dietary fiber, both fruits also contain some amounts of carbohydrates, potassium, magnesium, iron, calcium, vitamin B, and vitamin C, which helps the body resist infection.
For the raspberry whey smoothie, the ingredients include one-fourth cup of raspberries, two teaspoons of raspberry preserves, one-fourth cup of blackberries, one scoop of whey protein powder, one cup of unsweetened almond milk, one tablespoon of peanut butter, and a cup of ice, according to Body Building. To prepare, the ingredients are just combined together in a blender.
For a different taste, the strawberry smoothie may also include banana, which is a great food choice for potassium. The ingredients include half cup of strawberries, one medium sized banana, a scoop of whey protein powder, one tablespoon of peanut butter, and eight-ounce almond milk. All ingredients are just blended together.
Coconut and Peanut Butter Smoothie
The combo of coconut and peanut butter can also be added to whey protein powder. Coconut contains carbohydrates, fats, proteins, dietary fiber, potassium, magnesium, calcium, iron, vitamin B, and vitamin C. Meanwhile, natural peanut butter contains fat, which fitness enthusiasts prefer.
As per Body Building, the ingredients include one-fourth cup of coconut milk, a tablespoon of peanut butter, a scoop of whey protein powder, and one-third cup of unsweetened almond milk. To prepare, the ingredients are combined in a blender. Once done, the resulting smoothie is placed inside the freezer to chill. After that, the smoothie is removed from the freezer and is served after five minutes.
Aside from smoothies and shakes, which are popular whey preparations, the protein powder can also be used in making pancakes as breakfast. According to King Arthur Flour, whey has a certain amount of acid, which blends perfectly with the baking soda used in making pancakes.
The ingredients include two cups of whey protein powder, a teaspoon of baking soda, two large eggs, two cups of whole wheat flour, one to two tablespoons of maple syrup, honey, and sugar, half teaspoon salt, and two to four vegetable oil.
To prepare, the dry ingredients are mixed together in a mixing bowl. Then, the whey powder, vegetable oil, and eggs are beat together in a smaller bowl. After that, the liquid ingredients are blended with the dry ingredients for about 20 seconds. As per the publication, a good practice is not to overblend the ingredients, as a light hand in mixing equals a light pancake on the plate. Once done, the pancakes are cook on a cast iron skillet or a pan coated with cooking spray. For the first batch of pancakes, it is advisable to grease it very mildly.
Overall, protein is highly needed by the body for cellular and tissue repair and whey is one of the best supplements that can provide it to the body. While most people see it as a great source of protein for muscle building, natural food sources like chicken and eggs should also be consumed. In addition, consistent training and adequate sleep should be coupled to proper nutrition to achieve optimum level of health.