What is this magical powder that is packed with as much protein as a slab of steak? Many people who are not familiar with the benefits of this powdery goodness, don’t know how to use it or why it’s a good staple to have on hand. With so many options on the market these days, it can even be confusing as to which kind is best for you.
Protein powder is a good quick, on the go way to get your daily dose of protein. Especially when slamming back a 4 ounce grilled chicken breast isn’t very appealing. Protein is an important staple in everyone’s diet because it helps repair and build muscle, maintain higher levels of energy, and create hormones that play a vital roll in your body’s regular digestion.
Listen up, this is important: It is urgent that you ingest 10-20 grams of protein within 30-60 minutes after a tough workout. One simple scoop of whey protein is a quick way to get protein immediately as it absorbs very quickly through the bloodstream. Another magical thing about protein is, it keeps you feeling fuller longer. Aiming to have some sort of protein in EVERY meal and snack is ideal.
Now, here’s where you can get creative. How to use protein powders in some fun ways to incorporate them in to your daily routine.
Strawberry Protein Pancakes
A simple batter made of nothing more than 4 total ingredients, and not one part of it involves pancake mix! 😉
Grab 1/2 of a ripe banana, strawberries, your protein powder of choice, and 1 egg.
Combine all of the ingredients in to a bowl, mash banana and strawberries together for thinner consistency pancakes, and blend.
Pour batter into a greased skillet cooking each side until golden brown (estimated 2-3 minutes).
Once done, you can spice these guys up with other healthy toppings. Use coconut oil instead of butter, honey, maple syrup, and fresh strawberries for a little more pizzazz. Then, enjoy your protein packed breakfast!
Peaches and Cream Oatmeal
For starters, oatmeal is a great way to start your day with some awesome whole grains. Now, to sweeten the deal…add some protein and you surely will be satisfied all morning long!
Steel cut oats are always a great choice but quick oats can be a great “on the fly” choice as well.
All you will need for this recipe is: 1 cup of oats, 3/4 cup of sliced peaches, 1 scoop of plain whey protein, 1/2 cup of your choice in milk (almond, coconut, soy, whole, etc.), cinnamon, and 2 tbsp maple syrup (can omit this to reduce sugar content)
To make the peach puree: In a small food processor, add in 1/2 cup of the sliced peaches, 1 tbsp maple syrup, and pulse until blended and smooth.
In another bowl, combine milk, 1 tbsp maple syrup, dash of cinnamon, and your scoop of protein powder. Whisk until smooth then stir in the peach puree.
Stir oats into the milk mixture until blended completely. Now, here’s the kicker…..divide the oats in two bowls. Yes, not one but TWO. Eat one now and save the other serving for tomorrow.
Garnish your oats with the remaining peaches and enjoy!
Almond Butter Protein Balls
These protein balls are a blank slate, so get crafty here and have some fun. Don’t want to use seeds? Use chopped nuts instead. Don’t prefer almond butter? Use peanut or walnut or cashew butter. And if you need to make these bad boys gluten-free, make sure to use gluten-free protein powder.
Here comes the fun part. Grab a bag of puffed rice cereal and measure out 3 1/2 cups, 1 cup of seeds (or nuts), 1/3 cup of raisins, 2/3 cup of protein powder (vanilla or chocolate work well) 1 cup almond butter, 1/4 c honey.
Crush the rice cereal in a large bowl with your hands. They don’t have to all be crushed but most pieces should be fairly small.
Add the seeds, protein powder and dried fruit and stir to combine.
Add almond butter and honey and use your hands to mix well and combine. (Note: if your almond butter isn’t very liquidy, you might want to microwave it first to soften it up a bit).
Form mixture in balls, squeezing firmly to help them keep their shape.
If you find you have a little of the mixture left at the end that won’t stick together, just add a little more almond butter.
Store in the fridge and enjoy. 😉