Common Question: How do I USE protein powder?
Depending on the type of protein powder (for the sake of simplicity, I will refer to the two more common comparisons: whey and plant-based), there is little difference when it comes to actual preparation and ways to enjoy.
Compared to whey, plant-based protein (like my favorite: RawFusion), tends to act more like a ‘flour’ when mixed or baked into different things. It is a bit thicker, slightly harder to blend, and can even be made into a pudding quite easily (similar to casein protein for anyone familiar with Casein Fluff). Whey, however (especially whey isolate), tends to become more gummy and liquid-like and would not suffice in a pudding-type treat. Due to this, it does blend into liquids or other foods, like yogurt, much faster and easier.
So in the case of consistency, plant-based proteins = thicker like flour; whey proteins = easier to blend into liquid. Regardless, both are great for blended smoothies. And since most clients I have worked with are in need of a convenient way to use protein powder as opposed to becoming the next Master-of-Creative-Culinary-Uses-For-Protein (guilty, as proven by the video at the bottom of this post), I will share a couple of my favorite go-to protein smoothie ideas that are easy, delicious, and nutritionally-sound.
These are great any time of day: breakfast, an hour or so before your workout, after your workout, or literally any time. Sure, there are certain benefits timing-wise if you want to get more detailed with the science of nutrient absorption versus activity and a whole slew of other metabolic factors, but what ultimately matters is simply getting into the routine of having additional protein and feeding your body favorable nutrients in general. Trust me. Do not over-complicate things, especially with new routines. Focus on the grand scheme rather than minute details. Have your shake or smoothie where it fits best for you and your schedule.
Remember: it is best to start with small and simple habits!
Protein Mocha Frappuccino
- 8-10 oz. unsweetened almond or coconut milk
- 1 scoop Protein Powder of choice (or 2 for active men) *I use RawFusion
- 1 Tbsp. Instant Coffee Granules
- 1 Tbsp. Unsweetened Cocoa Powder *omit if you’re using Chocolate-Flavored Protein
- 1 Handful of Ice
- 1 Tbsp. Chia Seeds OR 2 Tbsp. Ground Flaxseed
- Optional: 1 tsp. vanilla extract, or any extract of choice! Coconut, Mint, Orange, Banana.. tons of fun flavors out there! Be creative!
Blend in blender and enjoy!
Fruity Protein Smoothie
- 8-10 oz. unsweetened almond or coconut milk
- 1 scoop Protein Powder of choice (or 2 for active men) *I use RawFusion Vanilla
- A big handful of raw spinach
- 1 Cup Frozen Berries
- 1 Tbsp. Nut Butter, Coconut Butter, Chia Seeds OR 2 Tbsp. Ground Flaxseed
- Optional: 1 tsp. vanilla extract, or any extract of choice! Coconut, Orange, Banana… get creative!
Blend in blender, sprinkle some cinnamon on top, and enjoy!
*For those seeking a trusty, inexpensive little blender, I always suggest this Hamilton Beach Single Serving Blender with Travel Lid. It is easy to find (sold at Wal-Mart or Amazon.com for $12-14), blends your shake smoothly, lasts FOREVER (I’ve had mine for over 6 years, plus check out these reviews), and is great to keep at work and/or at home.
The great thing about smoothies is that you CAN very easily adjust and get creative according to your taste! Make it a Veggie Smoothie by adding in some cucumbers, celery, spinach… Make it an Apple Pie Smoothie by using vanilla protein, cinnamon, a chopped apple (or even organic apple sauce), and some walnuts… Make a Pumpkin Pie Smoothie by using pumpkin puree, vanilla protein, cinnamon, ginger, nutmeg, and some pecans… Don’t be scared to try new things! You’ll be surprised at some of the deliciousness you come up with.
For those who ARE open to becoming more creative with protein powder, try mixing it into some organic Greek Yogurt, or mixing it into cooked and cooled down oatmeal, or even making it into a pudding like I mentioned and using it as a dip or sweet cream sauce like I did in this recipe.
Want to get really fancy?
Check out this video recipe for Protein Marshmallows!
Coming soon: Recipes for both my easy, homemade chocolate bars and simple, sprouted grain “graham” crackers to use with the Protein Marshmallows for the delicious S’mores-From-Scratch as shown here…
