{"id":32078,"date":"2022-10-24T13:50:52","date_gmt":"2022-10-24T13:50:52","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=32078"},"modified":"2024-12-04T18:24:52","modified_gmt":"2024-12-04T18:24:52","slug":"how-to-use-protein-powder","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-to-use-protein-powder\/","title":{"rendered":"13 Creative Ways to Use Protein Powder (Without a Smoothie in Sight)"},"content":{"rendered":"

Not into smoothies… or are you simply growing tired of them? In this article, we provide thirteen creative ways to use protein<\/a> powder. We spoke to RDs to find out how to use protein powder in fun and nutritious ways that don’t involve blending up berries and milk. Recipes include a protein-packed coffee, protein balls, pumpkin bread and baked oatmeal to name a few. Plus, we provide insights as to who should be using protein powder and why. <\/em><\/p>\n\n\n

After a hard workout or training session, many fitness enthusiasts and athletes turn to their favorite protein powder to make a quick smoothie<\/a> or shake to refuel. In fact, protein provides the building blocks (in the form of amino acids) necessary for your body to grow and repair muscle, skin, hair, and more\u2014as well as help essential bodily functions like managing blood sugar and even keep you feeling fuller longer.<\/p>\n\n\n

But it isn\u2019t just athletes who can get value from adding protein powder to their daily routine. \u201cI believe that pretty much any person can benefit from using a protein powder,\u201d says Abby Grimm, MS, RDN<\/a>, a sports dietitian at FWDfuel Sports Nutrition<\/a>. \u201cA lot of people don\u2019t realize how much protein they should be eating in a day.\u201d (Hint: Most of may not be getting enough.) Using protein powder is one of the easiest ways to eat more protein<\/a> because you know exactly how much you\u2019re consuming. Plus, it\u2019s simple to prepare.\u00a0<\/p>\n\n\n

But if you\u2019re not a smoothie fan or have grown bored of your go-to’s, there are plenty of other ways to use protein powder. Ahead, we\u2019ll cover a few commonly asked questions about protein powder\u2014including what types to look for and how much to use. Then we\u2019ll share some protein-packed recipes and methods to break free from the smoothie cycle.<\/p>\n\n\n

Who Should Use Protein Powder?<\/h2>\n\n\n

So, who should use protein? Everyone! You\u2019re probably familiar with the fact that protein is encouraged before or after a workout for muscle recovery. \u201cThe number one thing as a dietitian that we recommend is eating a high-protein diet because that helps preserve muscle,\u201d says Grimm. This is not just for athletes but for anyone looking to increase their protein intake, like vegetarians and those incorporating a weight routine into their fitness. <\/p>\n\n\n

But even if you don\u2019t consider yourself an athlete or vegetarian, there are still plenty of advantages to using protein powder. Reaching your daily recommended protein intake is important for your overall health in addition to muscle repair\u2014such as supporting your liver and natural detoxification and balancing blood sugar levels. Plus, eating enough protein can even help you lose weight<\/a> (and keep it off). When you consume protein, your body releases certain hormones and enzymes to promote feelings of fullness (read: less snacking<\/a> and powerful cravings). Plus, protein has the highest thermic effect over fats and carbohydrates, which means your body requires more calories to digest it. This helps keep your metabolism active and high\u2014especially as you begin to shed some pounds initially.<\/p>\n\n\n\n

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\u201cAt the end of the day, what ultimately matters is that you\u2019re getting the necessary amount of protein that you need individually,\u201d Grimm says. Although protein powder isn\u2019t necessary, it\u2019s helpful if you\u2019re struggling to get the right amount of protein in your diet. \u201cProtein powder is like a navigator to get to that place,\u201d she adds. Disclaimer: It also isn\u2019t intended to be a sole provider of protein, so make sure you\u2019re only using it as a supplement in addition to other protein-rich foods.<\/p>\n\n\n

After menopause<\/a>, women can benefit from using this supplement to boost their daily amount of protein, as people lose muscle mass as they age. Vegans and vegetarians\u2014especially those who are new to the lifestyle\u2014can find advantages in using plant-based powders to ensure they\u2019re still reaching the right amount of protein without eating meat or animal products.\u00a0<\/p>\n\n\n

And even people who are battling health issues might want to add extra protein to their diet. \u201cImproving protein intake helps protect lean muscle mass, which is a very important factor in overall health and ability to fight disease,\u201d explains Melanie Marcus, MA, RD<\/a>, creator of Miss Nutritious Eats<\/a>. \u201cThose with higher calorie needs due to [ill health] may find it easier to meet protein needs with a supplement.\u201d<\/p>\n\n\n\n

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How Much Protein Do I Need?<\/h2>\n\n\n

Daily protein requirements vary person to person, mostly depending on your body weight. If you\u2019re planning on trying out a protein powder or adjusting how you already use it, it\u2019s important to know exactly how much protein to shoot for in a day<\/a>. The average RDA, or recommended daily allowance, is .8 grams per kilogram of body weight<\/a>, while people who have a higher activity level will most often require more. In fact, Grimm typically advises between 1.2 and two grams per kilogram of body weight, and she says many other sports and non-sports dietitians do as well. \u201cThe majority of people shouldn’t really be under 100 grams,\u201d she explains.<\/p>\n\n\n

Ultimately, everything boils down to your specific goals and lifestyle. For instance, a resistance athlete would need to consume more protein in their day, while an endurance athlete still needs protein, but not as high of an amount. Grimm recommends tracking your protein intake for a few days as a guideline to work with if you\u2019re planning on trying to boost your count.<\/p>\n\n\n

What Should I Look for in a Protein Powder?<\/h2>\n\n\n

Choosing the best protein powder can be daunting once you start reading the nutrition label–most are not clean or well made. Note: not all protein powders are made the same with regards to both the type of protein used and added ingredients. Some of the most common types of protein powders<\/a> are those derived from milk, which include whey and casein, as well as plant-based protein powders, which are often pea- or brown rice-based. Dairy-based protein may not be easily digested by those with an allergy or e sensitivity to dairy<\/a> or lactose. There is also a known link between dairy and acne<\/a>, so you may want to avoid it if you\u2019re prone to breakouts. Of course, if you\u2019re vegan, you\u2019ll want to opt for plant-based powders.<\/p>\n\n\n

HUM Nutrition\u2019s Core Strength vanilla protein powder<\/a> is formulated with pea, hemp, and pumpkin seed protein to provide all 22 amino acids, including the 9 essential amino acids. It includes 20 grams of protein per serving. (Bonus: It’s low-FODMAP, which means it won\u2019t cause bloating<\/a> like other protein powders on the market might.)<\/p>\n\n\n

Grimm advises against using powders that lack all nine essential amino acids for pre- or post-workout and using them as a dietary supplement instead. She recommends aiming for about 15 to 25 grams of protein per serving. Keep an eye out for added sugar, fats, and carbs, too, depending on your health goals.<\/p>\n\n\n

The 13 Best Ways to Use Protein Powder<\/h2>\n\n\n

Here are some of our favorite creative uses for protein powder! <\/p>\n\n\n

1. Baked Oatmeal<\/h3>\n\n\n\n
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@humnutrition<\/a>

This Snickerdoodle Protein Baked Oatmeal is the perfect healthy make-ahead breakfast<\/a> for busy mornings #veganrecipes<\/a> #mealprep<\/a> #motivationmonday<\/a> #HumNutrition<\/a><\/p> \u266c original sound – HUM Nutrition<\/a> <\/section> <\/blockquote>