Derived from the liquid portion of cow’s milk, whey protein is an easily digestible type of protein 1. A report from MedicalNewsToday.com notes that this type of protein powder is frequently used for weight management, muscle strength and exercise recovery.** The dosage should conform to your intended use. Use 50 grams daily as an appetite suppressant, 45 grams three times per week for muscle strength or 25 grams following each workout for recovery. Experiment with different flavors to add variety to your protein shakes. The powder comes in chocolate, vanilla and strawberry flavors.

Basic Recipe

For a basic whey protein shake, mix your powder with 1 1/2 cups of water. Stir the mixture well to break up any clumps and add ice. In place of the plain water, you can use flavored water, a sports drink, milk or fruit juice.

Berry Blend

P90X Recovery Drink Substitutes

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For a breakfast shake, blend 1 1/4 cups of mixed berries with 1 cup of water, 1/4 cup of cottage cheese and your desired amount of whey protein. Add a bit of sugar substitute or honey to sweeten the shake. Vanilla- or chocolate-flavored whey protein powder complements the taste of the berries, and you can easily substitute the same amount of low-fat yogurt for the cottage cheese.

Fiber-rich Shake

Flaxseed and wheat germ can add valuable fiber to a protein shake. Blend your protein powder with 1 cup of low-fat vanilla yogurt, 1 cup of blueberries, 1/2 cup of milk, 1 tablespoon of ground flaxseed and 1 tablespoon of wheat germ. In place of the dairy milk, you can substitute an equal amount of soy, almond or rice milk. Any flavor of whey protein powder will work with this recipe. If you choose chocolate powder, try adding some fresh mint or mint extract to the shake.

Peanut Butter and Banana Shake

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Use vanilla or chocolate whey protein powder for a rich, thick peanut butter and banana shake. Combine the powder with 3/4 cup of milk, 1/2 banana, 2 tablespoons of peanut butter and some ice cubes. Blend until smooth.