If you’re an athlete, a bodybuilder, or someone who has just started their weight training journey, the right amount of protein powder can help you achieve your fitness goals. In an interaction with the OnlyMyHealth team, Dr Shri Iyer, Head of Nutrition Science at BUILD., says, “Whey protein powders are a dependable supply of this particular nutrient, therefore they have easily integrated themselves into the daily lives of fitness enthusiasts,” adding a few recipes to try.
Also Read: Protein Decoded: Role, Sources, and Recommended Dosage
Protein Powder/Shake Recipes You Can Try
Here are some expert-recommended protein powder recipes:
Peanut Banana Protein Shake
Prepare by using just ½ cup coconut water, 3 tbsp almond butter, ½ cup plain Greek yoghurt, 1 tbsp hulled hemp seeds, 1 scoop whey protein powder, 1 cup ice and 1 frozen banana.
Chocolate Almond Protein Shake
All you require is 2 scoops of chocolate flavoured protein powder, 1 cup of yoghurt or milk, 2 tbsp peanut butter, 1 banana and 1 tbsp dark cocoa powder. This is completely packed with nutrients, very delicious and a great energy booster.
Pina Colada Protein Shake
This purely elevates the flavour of protein shake and also gives a holiday vibe. Take 1 cup of water/milk/ yoghurt, ½ banana, 2 scoops of vanilla flavoured protein powder, 1 tbsp ground flax seeds, 1 cup pineapple, 2 tbsp of unsweetened coconut flakes and ½ cup plain yoghurt.
Coconut Chocolate Protein Shake
For this, you would require ¾ cup chocolate almond milk, 1 scoop chocolate protein powder, 2 tbsp cocoa powder, 1 tbsp walnuts, a few ice cubes, 2-3 tbsp coconut flakes, ¼ cup water (you can also use coconut milk than using water and coconut flakes).
Also Read: 5 Foods That Can Cause Indigestion And Methods To Get Relief
Benefits Of Protein Powder
According to the Journal Food and Function, the Recommended Dietary Allowance (RDA) of protein for a healthy adult with minimal physical activity is 0.8 g protein per kg body weight (BW) per day. For individuals with minimal, moderate, and intense physical activity, dietary intake of 1.0, 1.3, and 1.6 g protein per kg BW per day is recommended to meet the functional needs such as promoting skeletal-muscle protein accretion and physical strength.
The primary role of protein powder is to provide a convenient and concentrated source of protein, essential for building and repairing tissues in the body. It helps in:
- Muscle building and repair
- Weight management
- Recovery after exercise
- Convenient source of protein
- Nutrient supplement
Bottomline
While protein powder can be beneficial for some individuals, it should not be considered a substitute for a balanced diet with a variety of whole foods. It's always best to consult with a healthcare professional or a registered dietitian before incorporating protein powder into your diet, especially if you have any underlying health conditions or specific dietary needs.
