Protein shakes and smoothies are just as much a part of fit as a closet full of spandex. For many of us, shakes are a non-negotiable daily ritual.
It is important to consume enough protein to build muscle, burn fat, and promote regeneration after strenuous workouts with water is the straightest line between you and your daily protein goals. But you don't have to live on shakes alone. After all, you have teeth. There are many other ways to use protein powder in healthy, energizing foods that nourish and energize you (and your muscles) throughout the day.
Use these protein hacks as a break from shakes in your routine. Be careful: not all protein powders behave the same when baking and cooking. Start with our suggestions or whatever you already have on hand, and then experiment to refine your recipes.
. Soups and Stews
"Collagen is the hottest type of protein powder on the market," says nutritionist Natalie Rizzo, MS, RD, who recommends using it in savory dishes like soups and stews.
What’s great about collagen is that it’s easy to throw when you’re cooking and it doesn’t affect taste.
"It's practically tasteless and even a small scoop can be a good protein booster to thicken soups and sauces," says Rizzo
Just stir in the amount you want until you get your preferred one Have reached thickness and you are set.
Try it out with: MuscleTech Platinum 100% Hydrolyzed Collagen
2. Chia Seed Pudding
If you're looking for a way to make your Chia pudding thicker and creamier, add a scoop or two of whey protein powder.
"For a simple recipe, combine 1 tablespoon of chia seeds with 1 cup of your favorite milk and 1 measuring spoon of protein powder," suggests Rizzo.
Let the mixture cool until it sprays out of the chia seeds. Then add toppings such as nuts, seeds or fresh fruit.
Try it out with: Bodybuilding.com Signature 100% Whey Protein, Chocolate
In general, muffins don't add much to a healthy diet, but adding some protein to the mix will give you much healthier treatment.
"If you want to add a protein boost to your muffins, most recipes can replace about 1/3 cup of flour with 1/3 cup of protein powder," says Rizzo.
She suggests using a non-flavored variety for this type of baking, which does not affect the taste of the muffins.
Try it out with: Isopure Whey Protein Isolate, Unflavored
"Pancakes are one of my favorite breakfast dishes!" says nutritionist Elizabeth Shaw, MS, RDN, CLT, CPT. "But as much as I love carbohydrates first thing in the morning, without a dose of protein, I get hungry within an hour or two."
Protein powder is the solution.
"Just add the powder to the mixing bowl when you add the flour and combine it with your traditional ingredients like milk, eggs and baking powder," Shaw says.
You may want to use a flavored protein powder for pancakes.
"I highly recommend combining the flavor based on your selection of pancakes," Shaw says. "For example, a more traditional pancake tastes good with vanilla flavor, while something more creative, like pancakes with carrot cake, goes well with a protein powder with cinnamon bun flavor."
Try it out with: Optimum Nutrition 100% Gold Standard Whey Protein, Vanilla Ice Cream
5. Energy Bites
Sure, you might have seen a thousand different recipes for energy bites on Pinterest, but the ones that really help athletes who burn a hell of a lot of energy during training are those who pack protein.
"While nuts are a vegetable source of protein and healthy fat, a bite will usually contain less than 4 grams of protein, so people eat more than they might like to get to their posts. " -workout protein recs, "Shaw says." Instead, try adding 1-2 scoops of chocolate or peanut butter protein to your bites. This creates a satisfactory snack that is filled with protein. "
Try it with: Natreve 100% Vegan Protein, Fudge Brownie Sundae
If your cooking skills are on the We have you at the level of toast and ramen. "Proats" or "protein oat" is your entry-level recipe for proteins. Making oatmeal, stirring in protein powder. Boom. Every protein powder will work here. However, use a little extra water when cooking your oats , or it may turn out to be sticky.
Try it out with: REDCON1 MRE Lite, Dutch apple pie