There’s a reason why bodybuilders and athletes stock kilos of all-natural protein powders like there’s no tomorrow. If you’re putting in the weights or the extra hours to get in shape, protein powders will make you achieve that faster.
Getting into good shape isn’t just about losing the fat. Its also about replacing that flab with lean muscle. But not many people know that working out isn’t enough. You also need to balance workout with the right diet. Protein, in particular, helps you to repair damaged muscles after a strenuous gym session.
Why consume protein powders?
Eating your daily serving of protein is easy, but too much food would weigh you down. And although you can always lose these extra pounds by working out, it will make your work much harder than you should. That said, getting the right amount of protein without getting excess calories isn’t easy. There are not many foods out there that can fit the bill. Protein shakes is a quick and easy way to hit your daily protein targets without bulking on the extra carbs. This is one of the reasons behind protein powder’s rising popularity to elite bodybuilders and endurance athletes.
And as a bonus, consuming protein powder in the form of shakes or smoothies also help to curb down your hunger. Because of the high protein concentration, you will feel full for extended periods than if you eat a carbohydrate-heavy meal.
How much protein do you need to eat every day?
The international RDA (Recommended Dietary Allowance) for protein states that you must at least consume 0.8 grams of protein per kilogram of your body weight. But athletes and fitness trainers will tell you that the said minimum amount is too low. If you are not obese but wish to lose a few pounds or gain muscle, you must aim to consume around 0.8 to 1.23 grams of protein per kilogram of your body weight.
And if you are a hard-core athlete or a weight lifter, you can up your protein intake up to 3.3 grams of protein per kilogram of your body weight. That said, consuming protein powder while working out will ensure you get your desired muscle growth with minimal fat gained.
How to Meet Your Daily Protein Target
Animal-based protein is the best way to get your daily protein target. Next comes protein from nuts, legumes, beans, and soy. But if you find it hard to track if you are consuming enough protein daily, it would help to supplement it with protein powder.
Delicious Protein Powder Recipes
- Protein Powder Pancakes
Mix a few teaspoons of protein powder into your regular pancake batter. Cook as usual. Use honey in place of pancake syrup to make your pancake healthier. You can also use protein powder instead of flour if you are making keto pancakes from scratch.
- Microwaved Muffins
Ready-to-bake muffin mixes are another quick recipe that you can try. Add in some protein powder to the muffin mix before cooking them over the microwave oven.
- Protein-Packed Oatmeal
Turn your oatmeal from boring to energy-giving by sprinkling some protein powder while it is cooking. The natural creamy texture of the protein powder will also complement the protein’s bland taste.
- Chia Seeds Pudding with Protein
Soak your chia seeds overnight, then mix in some milk and protein powder into it the next morning. You can also add some nuts or dried fruits into your protein-infused chia pudding to transform it into a nutrition powerhouse.
- Protein Coffee Shake
Throw in some ripe bananas, instant coffee powder, milk, and protein powder into the blender. Mix and let it form a creamy consistency. Pour into your shaker or to a glass for a quick protein smoothie.
- Savory Protein Soup
Cook your favorite soup base as usual. Add in some protein powder and let it simmer for a minute before turning off the fire.
As you can see by now, it is easy to sneak in a good dose of protein powder into your daily meals. It won’t interfere with the taste of most foods. That said, you still need to work out, get enough sleep, and eat well to be healthy. Protein powder isn’t a requirement, but it will help you to achieve the body and shape that you want fast and easy.