If there is one fitness supplement that has taken the fitness world by storm, it has to be a whey protein powder. Whey protein is a component of cow’s milk that’s obtained as a by-product during the cheese-making process. Whey protein powder is ideal for not just professional bodybuilder or fitness enthusiasts, but anyone and everyone who has an active lifestyle and is looking for a protein source to fulfill their daily protein requirements.
There are three types of whey protein powder – whey protein concentrate, whey protein isolate, and whey protein hydrolyzed. Whey protein concentrate is the most basic form of whey and is the most affordable as well. Whey protein hydrolyzed is a partially digested form of whey which makes it easy on the stomach. Whey protein isolate is considered to be the purest form of whey. It has 80 -90% pure whey and has the least fat and lactose content. So, if you are lactose intolerant, then you can include a premium quality whey protein isolate in your fitness routine.
Whey protein powder benefits
Some of the main benefits of whey protein powder are –
- Helps in building lean muscle mass
- Fulfils your daily protein requirement
- Supports post-workout recovery
- Enhances metabolism and may help in burning more calories
- Aids in weight loss and weight management
- Reduces muscle damage and breakdown especially after intense workouts
5 delicious smoothies with the goodness of whey protein powder
- Chocolate and peanut butter smoothie
Chocolate and peanut butter is such an amazing combination of flavors. This easy to make whey protein powder rich smoothie will become your new favorite. You can have it for breakfast, in-between meals, or post workout to reduce soreness and for optimum recovery. You can also easily convert this into a vegan recipe by replacing the type of milk you use.
Ingredients
- 1 ½ tbsp peanut butter (smooth or chunky)
- 2 scoops GNC Pro Performance 100% whey protein (chocolate variant)
- 1 frozen banana
- 1 cup milk (you can take any other milk of choice)
- 1 tsp honey or any other sweetener (optional)
- ½ tsp chia seeds
Method
- Blend all the ingredients in a high-speed blender jar for about 45 seconds.
- Adjust the consistency and sweetness as per your liking.
- Transfer to a glass and serve chilled.
- Berry protein smoothie
Berries are considered a powerhouse of nutrients and are really good for your health. They are rich in antioxidants that help prevent the damage caused by free radicals and are rich in vitamin C which boosts your immunity. If you don’t eat enough berries as part of your daily diet, incorporate them in this tasty smoothie recipe and get all the goodness.
Ingredients
- ½ cup water
- 1 cup spinach
- 2 cups mixed berries – strawberries, raspberries, blueberries (frozen or fresh)
- ½ cup low-fat vanilla Greek yogurt
- 1 tbsp walnuts
- 1 tbsp flax seeds
- 2 scoops vanilla whey protein powder
Method
- Mix all the ingredients in a blender until you get a smooth consistency.
- Adjust the consistency by adding more water if needed and sweetness as per your taste.
- Garnish with chopped walnuts and enjoy!
- Apple and oats protein smoothie
Apples are nutrient rich. They are rich in vitamin A, soluble fibre – to help lower your blood cholesterol levels, contains pectin which acts a prebiotic for your body, and is rich in antioxidants as well. Oats on the other hand are great for weight loss as they are highly satiating. The combination of these two ingredients with whey protein powder will definitely make a healthy smoothie. So, try this one!
Ingredients
- 1 cup low-fat milk (any plant or dairy-based milk of choice)
- 2 scoops vanilla whey protein isolate
- 1 apple (core removed)
- ½ cup rolled oats
- 1 cup spinach
- 2 tbsp chopped almonds
- Pinch of cinnamon
- 1 tsp honey or any other sweetener (optional)
Method
- Mix all the ingredients in a blender until you get smoothie-like consistency.
- Adjust the consistency and sweetness as per your liking.
- Garnish with a pinch of cinnamon powder and chopped almonds and enjoy!
- Coffee protein smoothie
For all you coffee lovers, here’s a perfect smoothie recipe that you cannot miss. Imagine the delicious taste of a frothy and indulgent cold coffee, but minus the guilt of extra calories and added sugar. This recipe has the goodness of whey protein powder and you can use any plant-based milk to give it a vegan twist. Have it pre or post workout and get all the benefits of whey protein.
Ingredients
- 1 cup brewed coffee
- ¼ cup rolled oats
- 1 banana
- 1 tsp honey
- Pinch of cinnamon
- 1 cup milk (soy/ almond)
- 1 tbsp flax seeds
- 2 scoops chocolate whey protein
Method
- Combine all the ingredients in a blender jar and blend well for 30 seconds or until you get a smooth consistency.
- Transfer to a glass and enjoy!
- Green goodness protein smoothie
We all know that eating green leafy vegetables is so important for good health. But many times, green leafy vegetables take a back seat and are overpower by junk food. But now is the time to be healthy, cleanse your gut with green leafy vegetables, and get your daily dose of iron. This is the perfect green smoothie recipe with the goodness of whey protein to help you accomplish all your fitness goals.
Ingredients
- ½ cup spinach
- 1 frozen banana
- 1 cup low-fat milk (you can choose oats, almond, or soy milk also)
- ½ cup low-fat yogurt
- 2 scoops vanilla GNC Pro Performance 100% whey protein powder
- 1 tbsp chia seeds
- ½ cup mango (diced)
Method
- Place all the ingredients except whey protein, in a high-speed blender jar and blend well for about 1 minute.
- Now add vanilla whey protein powder and blend again. You can adjust the consistency by adding more milk/ water.
- Transfer to a glass or a shaker and have it on the go.
Make sure you consult your doctor and ask him what is whey protein and which one would be most suitable for your fitness needs. Also, read the dosage instructions carefully mentioned on each pack. Do not consume whey protein in excess amounts as it may cause side effects and can even trigger allergic reactions.