Protein shakes and smoothies are as much a part of the fit life as a closet bursting with spandex. For many of us, shakes are a non-negotiable daily ritual.
Getting enough protein is critical for building muscle, burning fat, and boosting recovery after strenuous workouts, and a powder that delivers 20-plus grams in one shot, shaken 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 do have teeth. There are plenty of other ways to use protein powder in healthy, energising foods that will keep you (and your muscles) nourished and fueled throughout the day.
Use these protein hacks in your routine as a break from shakes. Just be cautious: Not all protein powders behave the same way when you bake and cook with them. Start with our suggestions or whatever you already have on hand, and then experiment to fine-tune your recipes.
1. Soups And Stews
Collagen is the hottest type of protein powder on the market right now due to health effects it has for joint, hair, skin, and nails! Along with being dairy free for vegans & those who has digestion issues with whey protein.
What’s great about collagen is that it’s easy to toss in when you’re cooking, and it doesn’t compromise flavor.
It’s virtually tasteless and even one small scoop can be a nice protein booster to thicken soups and sauces. Just stir in the amount you like until you reach your preferred thickness, and you’re set.
Try it with: Yum Natural Hydrolyzed Collagen Protein
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 favourite milk and 1 scoop of protein powder.
Let the mixture chill until it jells up from the chia seeds. Then add toppings, such as nuts, seeds, or fresh fruit.
Try it with: Dymatize Elite 100% Whey
Muffins don’t typically contribute much to a healthy diet, but when there’s some protein added to the mix, you get a much healthier treat.
When you want to add a protein boost to your muffins, you can substitute about 1/3 cup of flour with 1/3 cup of protein powder in most recipes.
We suggest a protein with a vast range of flavours so you have more variety for your choice of muffin flavour.
Try it with: Optimum Nutrition Gold Standard 100% Whey
“Pancakes are one of the all time staples of breakfast, but aren’t usually the ‘healthier’ option. Well, protein powder is the solution! Will keep you fuller for longer & satisfied with a great taste!
Simply add the powder into the mixing bowl when you add the flour, and combine with your traditional ingredients like milk, eggs, and baking powder.
We recommend pairing the flavour based on your choice of pancakes. For example, a more traditional pancake tastes great with a vanilla flavour while something more creative like cinnamon or peanut butter flavouring.
5. PROTEIN BALLS
Sure, you may have seen a thousand different recipes for protein balls accross the internet for a while now, but the ones that really help satiate athletes who are burning insane amounts of energy during training are those that use quality protein sources.
While nuts provide a plant-forward source of protein and healthy fat, used solo, one bite will typically have under 4 grams of protein, which leaves individuals eating more than perhaps they’re comfortable with to meet their post-workout protein requirements. Instead, try mixing 1-2 scoops of chocolate or peanut butter protein into your bites. This will create a satisfying snack filled with protein.
Try it with: Ghost Lifestyle Whey Protein
If your cooking skills are at the toast-and-ramen level, we got you. “Proats,” or “protein oats,” is your entry-level protein recipe. Make oatmeal, stir in protein powder. Boom. Any protein powder will work here. Use a little extra water when you cook your oats, though, or it can turn out gluey.
Try it with: Primabolics Whey Ripped