Shake. After shake. After shake. Isn’t that the way of a hardcore gym goer? Well that doesn’t have to be the case.
James Pickering gives you his 5 top tips to change the whey you use whey. And for every pun, he has agreed to do a press up! Just kidding, but here goes. Take it away James…
Add to greek yoghurt
Add about half a scoop of whey protein to your greek yoghurt and stir in to add flavour and increase protein content. This is best used as a high protein, low fat and low sugar alternative snack; as such it’s important to use the appropriate ingredients. A whey isolate is a good choice here as well as a low fat and low sugar greek yoghurt. Fage total greek yoghurt is 0% fat and only 4.4g sugar per
Add your whey to your protein pancake mix
A great compliment to a competition diet or anyone tracking their macronutrients. They taste great, and are high in protein and low in carbs!
• 1/2 C Quaker Oats (dry weight)
• 1/2 cup hot water (to cook oats)
• 1 scoop whey Isolate (vanilla or chocolate work well)
• 1/4 C egg whites
• 1/4 tsp. ground cinnamon (optional to taste)
Minutes to Prepare: 5
Minutes to Cook: 10
Number of Servings: 4
Mix oats with hot water. Stir and let stand for a couple minutes till fluffy. Mix protein powder with the eggs and then mix this with the oats. Stir in the cinnamon and fry in a hot pan.
Add your whey to milk
Add your whey protein to milk for a slow release and slow digesting protein source. Milk is 80%
casein which is a slow digesting protein and is therefore perfect as a pre-bed protein shake, to give your tired muscles a well needed steady supply of amino acids whilst you sleep.
Add to smoothies
Add a scoop of whey to your smoothie to make a ‘super shake’ full of amino acids and often
overlooked essential micronutrients. Try to resist excessive amounts of fruit within these smoothies, once you blend fruit you dramatically breakdown its fibrous material which rapidly increases the rate of digestion and absorption of the sugars within the fruit.
Add whey to make delicious desserts
Adding flavoured whey protein to your deserts as a replacement for sugar or butter is a great way to satisfy your cravings and a great ‘whey’ to increase your protein intake for the day. It will also drip feed your muscles with amino acids.