Popeye the Sailor credits spinach for his bulging muscles. While we’d never disparage the benefits of leafy greens, we recommend another superfood to build muscles and lose fat. Protein is an athlete’s best friend.
Experts argue about whether you should take protein before or after your sweat sesh, but one thing’s for sure— getting your daily recommended intake is essential. An article by The Mayo Clinic says that “Anywhere from 10% to 35% of your calories should come from protein. So if your needs are 2,000 calories, that’s 200–700 calories from protein, or 50–175 grams.” The recommended dietary allowance for the average adult is .08 grams of protein per kilogram of weight, and that increases with age and other factors. (As always, check with your doctor!)
To help you pack in the protein, we’re sharing some of our favorite ways to use protein powder. We bet you’ve never considered #5!
Shake
This one’s obvious, so we’ll be brief. Create a signature shake with flavored powder, nut butter, cocoa powder, fruit, nut milk, and greens!
Baked goods
Any type of protein can be used for baking. Add a protein punch to muffins, pancakes, cookies, and cake with unflavored powder.
Just substitute 1/3 cup of protein powder for every 1 cup of flour in the recipe. Every type of protein powder is different, so it may take a time or two of trial and error (and adding a little more or less liquid to your recipe) to get this right.
Mashed potatoes
Carb-loading and protein-packing all at once? Sign us up! Make a buttery bowl of mashed potatoes and add a scoop of unflavored protein powder to promote muscle repair before your next high-intensity workout.
Cereal
Cereal is delicious. And unfortunately, in some cases, less than nutritious. Amp up your favorite cereal when you add a scoop of protein powder to the milk. Now, you can enjoy the occasional sweet cereal as breakfast or an evening snack with the added benefit of protein. Now, it’s not empty calories. It’s solidifying your training!
Salad dressing
Lettuce is not exactly known for being high in protein, so we usually add beans, lentils, eggs, or meat along with the veggies. But what if you want more? Add a scoop of unflavored pea protein powder with olive oil, lemon, salt, and pepper to create a salad dressing that adds more than just flavor.
Truffles
Hey there, sweet tooth! If you’re craving dessert, pop a protein truffle instead. Combine protein powder and nut butter in a 2-to-1 ratio, add a natural sweetener like honey or maple syrup, form into tablespoon-sized balls, roll in shredded coconut or cocoa powder, and store in the fridge.
Popeye says he’s “strong to the ‘finich,’ ’cause I eats me spinach,” but he’s active, too. Adding protein without doing the work won’t get you anywhere. Join a private session or group class at Enhancewell Fitness to harness the power of protein and see results through consistent training.
