11 ways to use protein powder to support effective training

How to use protein powder in your workout menu to optimize efficiency? 11 ways to use this powder below will help you answer this question!

You can use protein powder flexibly and still retain an attractive taste for each dish, and at the same time effectively supplement protein and many essential nutrients for the body, which is beneficial for both health and wellness. Maintain your health or help you exercise in the gym to gain muscle more easily.

Uses of protein powder

Protein powder is a powdered protein of plant origin (made from legumes, rice, potatoes, etc.) or animal origin (made from eggs, milk, etc.), which may have added flavors and nutrients. other substance.

Each serving of protein powder, depending on the type, provides the body with about 10-30g of protein. Protein powder brings a lot of health benefits when used in moderation in combination with a scientific diet. Some significant uses of protein powder:

• Helps the body to supplement protein, especially those who are allergic to milk and dairy products
• Provides many essential nutrients for the body
• Support to increase muscle mass and strength, useful for exercisers
• Contributes to the healing of chronic wounds, burns…
• May help with weight gain in people who cannot control their weight (illness weight loss)

Protein powder has many types with different nutritional content

To add more protein to your daily diet while still ensuring the nutrition and delicious taste of your dishes, you can refer to the following ways to use protein powder for food processing.

How to use protein powder for baking?

1. Protein powder pancakes

Pancakes are an extremely easy dish to make, you can make them for a simple breakfast or a sweeter snack.

The following recipe uses only protein powder and common ingredients, but is sure to get you a substantial amount of protein.

Serving: 3-4 servings (2 cakes/part)

Pancake Ingredients:

• 1 egg
• 1 tablespoon protein powder
• ½ cup oats
• ¼ cup Greek yogurt
• 80ml milk
• 1 teaspoon baking powder
• 1 teaspoon cinnamon powder
• 1 teaspoon vanilla (vanilla powder or extract)

* You can choose unflavored protein powder or vanilla, chocolate flavor as you like.

How to make pancakes:

• Mix all the ingredients into a smooth dough
• Heat a flat-bottomed pan over medium heat. Spray/smear a thin layer of oil on the pan or melt some butter
• Pour about cup of batter into the pan
• When the top of the cake begins to bubble, use a grit to turn the cake and cook for about 30-60 seconds
• Continue to add more flour to make new cakes until all the dough is gone
• Eat pancakes with fruits and honey

2. Use protein powder to make waffles

You can prepare yourself some extremely delicious chocolate waffles to enjoy in the morning and still add a lot of protein to the body with the following recipe.

Protein waffles are easy to make and easy to combine with many fruits

Service: 1 cake

Ingredient

• 1 egg
• 1 tablespoon chocolate protein powder
• 2 teaspoons cocoa powder
• 1/4 cup oats
• 1/4 cup Greek yogurt
• 60ml milk
• 1/4 teaspoon baking powder
• 1/4 teaspoon salt

Doing

• Mix all ingredients well
• Turn on the waffle maker, spray/smear some cooking oil on it
• Pour the cake mixture into the mold and close the lid and cook until the machine says the cake is done
• Eat directly or use with fresh fruit

3. Making cakes with protein powder

Many desserts such as macaroons, cakes, cookies, brownies… can use protein powder as ingredients.

You just need to add 1-2 tablespoons of protein powder and cake mix according to any recipe you love for an instant protein-rich sweet treat.

Use protein powder as energy food

1. Use protein powder as energy tablets

Making some pretty small round energy cookies to take to work or the gym is a great option!

The following recipe will help you make hazelnut matcha energy capsules using protein powder without baking.

You can vary nuts and protein powders to create energy cakes with different flavors

Service: 14 cakes

Ingredient

• ¾ cup cashews, peeled
• ¼ cup whole-grain pistachios, peeled
• 12 dates, unsweetened (or other dried fruit)
• ¼ cup grated coconut, unsweetened
• 2 teaspoons matcha powder
• 1 tablespoon coconut oil
• ¼ cup pistachios, chopped

Doing

• Put all the ingredients (except the chopped chestnuts) in the blender, puree the mixture for about 1 minute
• Use a spatula or roll your own to make the dough into bite-sized balls
• After using all the dough, roll the balls over the chopped chestnuts, gently pressing around the cake to make the chestnuts adhere better.
• Put the cake in the fridge for about 15 minutes to enjoy

2. Use protein powder as a protein bar

Energy bars are one of the indispensable foods of gym people to gain muscle. Instead of buying processed energy bars that are high in sugar and chemical foods, you can easily make your own protein energy bars at home.

Service: 8 bars

Ingredient

• 3/2 cup crackers (whole grains preferred) or 1/3 cup nuts
• 3 tablespoons unflavored or vanilla flavored protein powder
• 1.5 – 2 tablespoons maple syrup or honey
• 1 cup peanut or almond salted butter
• 2-3 tablespoons of melted dark chocolate

Doing

• Mix butter and syrup together in a large bowl. Then add the protein powder and stir well
• Add a small amount of cereal in turn to the above mixture, mix well and add more cereal until you have a thick paste, not too thick or too liquid.
• Spread the mixture evenly on a plate or flat tray. Place cling film or parchment paper on top and press with a flat-bottomed object until the mixture is evenly thin and compact
• Place the mixture in the freezer for 10-15 minutes or until you press it in and the mixture is firm. Take out and cut into 9 even bars to enjoy
• Energy bars can be stored in the refrigerator for 5 days or in the freezer for 1 month

Making drinks using protein powder

1. Make a green protein smoothie to lose weight

With the green smoothie formula, you not only use protein that is beneficial for training, but also provide a large amount of fiber and many essential nutrients for health.

In particular, adding vitamins to the menu to replace snacks and a main meal will help increase weight loss.

Using protein powder in combination with fruits and green leafy vegetables is effective for weight loss

Service: 1 part

Ingredient

• 60ml unsweetened apple juice
• 60ml filtered water
• 1 teaspoon vanilla protein powder
• ½ pear, chopped
• ½ cup spinach
• ¼ ripe avocado
• ½ banana (frozen instead of ice)

Doing

Put all ingredients in a blender, blend until smooth, pour into a glass and enjoy.

2. Processing fruit shake protein milk

Milkshake is an extremely delicious drink, but regular milkshakes contain many ingredients that cause weight gain and are not good for health.

Instead, you can make a fruit shake using protein powder according to the following recipe for a healthier and more nutritious drink.

Service: 1 part

Ingredient

• 1 teaspoon vanilla protein powder
• 1 banana
• 3-4 strawberries
• 240ml pineapple juice
• 1 tablespoon greek yogurt
• Rock

Doing

Put the ingredients in the blender, blend well and add the desired amount of ice, grind until the smoothie is smooth, pour it into a glass and enjoy.

3. Make coffee using protein powder

If you’re in the habit of starting your day with some caffeine, try making them even more nutritious by pairing them with a protein powder. This drink not only helps to keep the mind awake but also full of energy.

Try starting your day with a cup of protein powder coffee to keep you energized

Service: 1 part

Ingredient

• 1 cup of coffee (optional)
• 1 tablespoon protein powder
• 1 teaspoon almond butter or 30ml coconut milk

Doing

After making coffee as usual, add protein powder and coconut milk or almond butter and stir well, use hot or add ice to drink cold as you like.

Combo protein powder, cereal, fruit and nuts

1. Oatmeal and protein powder

Oats are rated as one of the best foods for breakfast. And using protein powder for oat cereal will help you meet your daily protein needs more effectively, while providing long-lasting energy.

Ingredient

• Rolled Oatmeal
• Fresh fruit
• Seeds and nuts
• Greek Yogurt
• Protein powder
• Fresh milk/water
• Honey/syrup (optional)

Doing

• Put the oatmeal and milk (or water) in a glass jar in a ratio of 2:1. You can add more liquid if you want to thin it out or pour milk/water about the size of the oats
• Add yogurt and protein powder to the oat mixture, stir well
• Cover the jar and let it cool in the refrigerator for at least 4-5 hours, when using, add nuts, fruit and honey.

2. Combine protein powder with chia seeds

Using chia seeds to make pudding will help you immediately have a delicious dish without worrying about your gut. And to make them even more delicious and nutritious, you can combine them with some chocolate-flavored protein powder according to this recipe.

Protein powder chia seed pudding will add a good amount of fiber, protein and many essential nutrients

Service: 2 part

Ingredient

• 240ml milk (can use nut/pea milk if you are allergic to milk)
• ¼ cup chia seeds
• 3/2 tablespoons peanut powder (or almond flour)
• 2 teaspoons maple syrup (or honey)
• 1 teaspoon vanilla essence
• ½ teaspoon cinnamon powder
• 2 tablespoons cocoa powder
• 1 tablespoon chocolate protein powder

Doing

• Place all ingredients in a small bowl and mix well
• Pour the cake mixture into a glass jar (180ml type) so that the mixture fills of the jar
• Close the lid and put the pudding in the refrigerator for 2 hours to harden the pudding (preferably overnight).
• When the cake is frozen, you can use it immediately or store it in the refrigerator for 3-5 days

3. Sprinkle protein powder on fresh fruit

No complicated recipes or processing required, to add more protein to your daily diet, you can prepare a mix of your favorite fruits, cut them into bite-sized pieces and mix them with some protein powder.

If you don’t like the coating, you can add yogurt to eat with fruit, which will both add protein and improve digestion.

With the recipes that increaseheightblog.com introduced above, you can use protein powder and apply it to any dish you like. Get enough protein every day to maintain muscle and health!

Reference source

18 Unexpected Ways To Eat More Protein Powder. https://www.eatthis.com/cook-with-protein-powder/. Access date: 11/10/2020