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Irrespective of the health goal is to lose weight, build lean muscles, bulk up, or bodybuilding, protein is unarguably the most vital macronutrient.
Protein helps us stay lean by providing fullness; it boosts metabolic rate, adds strength to muscles, and promotes new muscle growth. Therefore, one must include protein-rich foods like pulses, legumes, dairy, eggs, seafood, chicken, lean meat, nuts, and seeds in the diet. Apart from dietary sources, you can also opt for protein powders that are high in protein, quick and versatile to consume.
If you are a fan of protein powders but are bored of taking your regular protein shake, try these high-protein recipes and add a little twist to your protein powders.
1. Protein Pancakes
Ingredients: 1 scoop protein powder, 1 tsp grounded flaxseeds, one whole egg, 1 cup regular milk/ almond milk, and one ripe banana.
Recipe: Mix all the ingredients together to make a smooth batter and prepare fluffy pancakes for a protein-packed breakfast.
2. Vanilla Protein Ice-cream
Ingredients: 3-4 frozen bananas, one scoop of vanilla protein powder, half cup of regular milk/ almond milk, stevia for sweetness (optional).
Recipe: Blend frozen bananas and protein powder until thick and creamy; add milk to adjust the thickness. Can add stevia for sweetness. Add the mix to a deep pan and freeze.
3. Coconut Protein Balls
Ingredients: 5-10 soaked dates, a few almonds, 1 tsp unsweetened cocoa powder, one scoop of any flavored protein powder, and desiccated coconut.
Recipe: Add the almonds to your food processor and process into coarse flour; add the dates and water and process until combined. After that, add cocoa and protein powder and adjust the mixture consistency to easily roll balls out of it. Gently roll the round ball into coconut powder, covering it in coconut. You can store these balls in an air-tight container for up to a week.
4. Protein Banana Bread
Ingredients: 1 scoop unflavoured protein, 1.5 cups whole wheat flour, 1 tsp baking soda, 1/2 tsp salt, three mashed bananas, 1/4 tsp MCT oil, two whole eggs, and honey (optional for sweetness).
Recipe: Mix all the ingredients together to make a smooth batter. Transfer the batter to a pan and bake at 325 degrees for 50-60 minutes. One can also add nuts or seeds to the batter to add crunch to the bread.
5. High-Protein Dip
Ingredients: 1 cup low-fat Greek yogurt, herbs, salt to taste, a pinch of black pepper, onion, garlic powder, 1/2 scoop unflavoured protein powder, and water to adjust the consistency.
Recipe: Mix all the ingredients together to prepare a smooth dip. Enjoy it with vegetables, toasted bread, celery, or crackers.
Try these yummy and super healthy recipes to enjoy the protein powder efficiently. Ensure that ingredients added to these recipes are not loaded with salt and sugar.
What should you not mix with protein powder?
10 Ingredients That Should Never Be In Your Protein Powder
Casein + WPC. These are also known as whey protein concentrate and sodium caseinate.
Skim milk powders/milk solids.
Soy protein. …
Vegetable oils and fats.
Thickeners and gums.
How do you mix protein powder easily?
The Best Ways to Mix Protein Powder
Shake it up: Try adding a couple scoops to a shaker bottle along with chilled water, coconut water, milk, or plant-based milk. …
Blend: Combining your protein powder with a banana, a handful of ice, and a generous splash of almond milk is an ideal way to start the morning.
What food can I mix with protein powder?
You can mix a wide variety of liquids and soft foods with protein powder for delicious, filling, and even healthy results. The best things to mix with protein powder include Greek yogurt, milkshakes, smoothies and juices, coffee, oatmeal, pancake/waffle batter, granola, and more.
How do you use protein powder in a recipe?
Per Men’s Journal, use one cup of oats per every scoop of protein powder.
Make protein pancakes. Add protein powder into your pancake mix. …
Add protein powder to coffee, especially if you skip breakfast. …
Make protein-based chia seed pudding. …
Make homemade salad dressings with extra protein. …
Add it to pasta sauce.
Does protein powder expire?
The bottom line: Though you can use protein powder beyond the date printed on its label, it can spoil. Always store protein powder properly and check for signs of spoilage, like a rancid smell or clumping.
What liquid is best to use with protein powder?
Mixing with low-calorie liquids or healthy fruits and vegetables (if used as a meal replacement) will be the way to go. Water is the conventional choice, but you can also try mixing with coconut water, coconut milk, black coffee, or skim and non-dairy milk.