Whey Protein Powder Shake Recipes
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.
- For a basic whey protein shake, mix your powder with 1 1/2 cups of water.
Berry Blend
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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.
- Flaxseed and wheat germ can add valuable fiber to a protein 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.
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References
- Medical News Today: What Is Whey Protein? What Are The Benefits of Whey Protein?
- The Low-carb Comfort Food Cookbook; Mary Dan Eades, M.D.
- 500 More Low-Carb Recipes: 500 All New Recipes from Around the World; Dana Carpender
- Gilbert, J.-A., Bendsen, N. T., Tremblay, A., & Astrup, A. (2011). Effect of proteins from different sources on body composition. Nutrition, Metabolism and Cardiovascular Diseases, 21, B16–B31. DOI: 10.1016/j.numecd.2010.12.008.
- Hulmi, J. J., Lockwood, C. M., & Stout, J. R. (2010). Effect of protein/essential amino acids and resistance training on skeletal muscle hypertrophy: A case for whey protein. Nutrition & Metabolism, 7(1), 51. DOI: 10.1186/1743-7075-7-51.
- Ridge, A., Devine, A., Lyons-wall, P., Conlon, J., & Lo, J. (2018). The impact of whey protein supplementation in older adults on nutrient intakes and satiety over an 11-week exercise intervention. Food Quality and Preference, 68, 72–79. DOI: 10.1016/j.foodqual.2018.01.013.
- Tahavorgar, A., Vafa, M., Shidfar, F., Gohari, M., & Heydari, I. (2014). Whey protein preloads are more beneficial than soy protein preloads in regulating appetite, calorie intake, anthropometry, and body composition of overweight and obese men. Nutrition Research, 34(10), 856–861. DOI: 10.1016/j.nutres.2014.08.015.
- Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528. DOI: 10.1016/j.jand.2015.12.006.
- Zhu, K., Kerr, D. A., Meng, X., Devine, A., Solah, V., Binns, C. W., & Prince, R. L. (2015). Two-Year Whey Protein Supplementation Did Not Enhance Muscle Mass and Physical Function in Well-Nourished Healthy Older Postmenopausal Women. The Journal of Nutrition, 145(11), 2520–2526. DOI: 10.3945/jn.115.218297.
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Kat Black is a professional writer currently completing her doctorate in musicology/ She has won several prestigious awards for her research, and has had extensive training in classical music and dance.