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Nutrition

Unlocking the Power of Whey Protein: 5 Practical Ways to Add Protein to your Day

By Dr. Crionna Tobin, Phd, Optimum Nutrition, Head of Nutrition & Education

Key Learnings

  1. Whey protein is a nutritional powerhouse that can supercharge your performance and help you achieve your fitness goals. Use our Protein Calculator to estimate your daily protein requirements based on your training goals.

  2. Post Exercise Classic Shake. Whey protein is an effective post-exercise nutrition choice, aiding in muscle repair and growth.

  3. Smoothies. Adding whey protein to smoothies can increase feelings of fullness and indirectly support weight management.

  4. Breakfast Cereal. Protein-packed cereal, baking with whey protein or combining it with foods such as Greek yogurt is a great way to incorporate whey protein into your diet to help hit your daily protein intake while supporting your muscle goals.

  5. Cooking & Baking. You can bake or cook your way to better performance nutrition! By incorporating whey protein into homemade baked goods, soups, breads and other traditional savoury meals.

Introduction

Whey protein is a nutritional powerhouse that can supercharge your performance and help you achieve your fitness goals. Whether you’re a seasoned athlete, a weekend warrior, a personal trainer, or just someone looking to optimise their nutrition, incorporating whey protein into your diet can be a game-changer. This article will explore five convenient and practical ways to add whey protein to your daily routine.

Benefits of Whey Protein

Whey protein is derived from milk during the cheese-making process. It is a complete protein, meaning it contains all nine essential amino acids required by our bodies. Whey protein is highly bioavailable, implying our muscles can easily absorb and utilise it.

The health benefits of whey protein are plentiful. Primarily, it is an excellent source of high-quality protein, making it an ideal option for those looking to augment their protein intake. Protein is necessary for muscle growth and repair, making whey protein a valuable resource for athletes and fitness enthusiasts.

The most important factor when focusing on protein to support training goals is hitting daily protein recommendations. The recommended amount of daily protein varies based on factors such as body weight, activity level, and personal goals. Use our Protein Calculator to estimate your daily protein requirements based on your training goals. Ideally, you should aim to get all or most of your protein from protein rich foods, such as chicken, fish, meat, dairy eggs, tofu, pulses and cereals. However, this can be challenging for those that have requirements towards the upper end of the protein scale or those that are time poor. In these instances, whey protein is an ideal solution to have as a shake or add to recipes to help increase protein intake and hit daily requirements.

As a general guideline, most individuals can benefit from consuming approximately 20-30 grams of whey protein per serving2. Therefore, choosing to add Gold Standard 100% Whey Protein, with 24 grams of protein per serving is a convenient way to hit this protein range or increase the protein quantity of meals to achieve this dose.

5 Convenient ways to add Whey protein to your diet.

  1. The Classic Protein Shake: One of the most straightforward and effective ways to increase your whey protein intake is by enjoying a classic protein shake. Simply mix a scoop of high-quality whey protein powder with water or milk, and you’ll have a delicious and convenient protein source that can be consumed anytime, anywhere. Studies have shown that consuming whey protein after exercise can help with muscle recovery and growth, making it an excellent choice for athletes and fitness enthusiasts1.

  2. Smoothie Sensation: For those who crave variety in their protein consumption, smoothies are a fantastic option. Blend whey protein powder with your favourite fruits, vegetables, and a liquid of your choice (water, milk, or even yogurt) to create a tasty and nutritious smoothie. This not only adds a protein punch but also provides essential vitamins and minerals from the fruits and veggies. Research has shown that adding whey protein to a smoothie can help increase feelings of fullness, aiding in weight management3. Check out this delicious Acai smoothie bowl recipe.

  3. Protein-Packed Cereal: Start your day with a hearty and protein-rich breakfast by adding whey protein to your porridge, cereal, pancakes or waffles. This is a great way to kickstart your morning and keep you energised throughout the day. Studies suggest that a high-protein breakfast can help increase a feeling of fullness and reduce calorie intake later in the day, making it a valuable tool for weight control3.  Simply stir a scoop of whey protein powder into your cooked oats, or cereal milk, and you’re ready to conquer the day.

  4. Cooking & Baking with Whey Protein: Yes, you can bake or cook your way to better performance nutrition! Incorporating whey protein into your homemade baked goods is a clever way to boost protein content while enjoying delicious treats, from protein balls  to pancakes and muffins. However, you can also add whey protein to savoury meals, such as soups, breads and even chicken tenders! Check out our recipe section for some flavoursome recipes that have added the added twist of whey protein powder.

  5. Protein-Packed Greek Yogurt: Greek yogurt is a nutritious snack on its own, but you can elevate its protein content even further by mixing in whey protein powder. This combination not only increases protein intake but also enhances the creaminess and flavour of your yogurt. Additionally, yogurt contains probiotics, which can support your gut health and overall well-being.

Conclusion

Whey protein is a versatile and valuable addition to your performance nutrition toolkit. Whether you prefer the simplicity of a protein shake, the creativity of smoothies, the comfort of oatmeal, the indulgence of baked goods, or the creamy goodness of Greek yogurt, there are numerous convenient and practical ways to incorporate whey protein into your diet. These strategies can help enhance muscle repair*, promote weight management, and support overall performance goals.

*Protein supports muscle growth and maintenance in conjunction with weight resistance training.

References

  1. Kerksick, C. M., et al., (2018). ISSN exercise & sports nutrition review update: research & recommendations. Journal of the International Society of Sports Nutrition, 15(1), 38. https://doi.org/10.1186/s12970-018-0242-y

  2. Leidy, H. J., et al., (2013). Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girls. The American journal of clinical nutrition, 97(4), 677–688. https://doi.org/10.3945/ajcn.112.053116

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