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Whether you are an active person or a gym addict, you must be aware of the importance of taking nutritional supplements to maintain your body’s stamina and vigor. Protein is especially required to promote muscle recovery and growth. Adequate protein level is needed in the body to maintain physical structure, improve immunity neurotransmitter production, and maintain connective tissues.
Protein powder is not just healthy but also tasty and easy to prepare. It is also appropriate for people who have suffered muscular injury and are recovering from injury. You can conveniently mix it with other ingredients to enhance its flavor and taste.
If you wonder what to mix protein powder with, this article will give you a range of options to choose from.
Liquids to Mix Protein Powder
There are various liquids that you can use to mix protein powder. These are usually water-based liquids.
- Water: Water is a great option for mixing protein powder. The best feature of water is that it is simple, calorie-free and provides hydration to the body. By adding only water, you can taste the real flavour of the protein powder. If it doesn’t seem too appealing, you may add cinnamon or nutmeg to enhance the flavor or add some crushed ice to beat the heat.
- Milk: You can easily make a protein shake by churning protein powder with milk. Milk is a source of calcium, Vitamin D, and potassium. It further adds to the protein content of the protein powder. At the same time, it makes the concoction creamy and gives a great taste as well.
- However, milk adds to the calorie value of the protein shake. So, if you are following a diet pattern and counting the number of calories for the day, you may either use skimmed or toned milk. Also, if you are lactose intolerant, you may not consider this option.
- Plant-based milk (1): People who are vegan or intolerant to dairy products may safely use plant-based milk like almond milk or oat milk to mix with protein powder. Such milks are usually low in calories and make a great option for diet-conscious people.
- However, many varieties of such plant-based milks are artificially sweetened to enhance the taste which may add to the calories. Hence, if you can prepare them at home, you may control the calories.
- Natural fruit juice: Adding protein powder to natural fruit juice adds sweetness and nutritional value to the drink. Pineapple and orange juice are popular choices to add to the protein powder. However, diabetics and calorie conscious people need to check the calorific value as these juices enhance the sugar intake.
Solids to Mix with Protein Powder
Protein powder can also be mixed easily with solid or semi-solid foods. Some of the widely used examples of such solids are:
- Oatmeal: You can sprinkle protein powder over your oatmeal and relish the delicious meal. You do not need any extra preparation for it; hence it is an easy way to include protein powder in your diet.
- Yoghurt: You can also add protein powder to yoghurt and eat it with a spoon. You may add a little water to the mix for it to have a running consistency and drink along with your food.
- Cottage cheese: You may sprinkle protein powder over cottage cheese cubes and add salt and black pepper to enhance the taste. This makes a great snack to binge on.
- Flour: Adding protein powder to the flour to bake breads is also a great choice to incorporate protein powder into your diet. Whey protein powder is widely used in baking muffins, cookies, pancakes etc. Protein powder can also be added to non-baking recipes like waffles, brownies, protein balls etc.
Best Time to Incorporate Protein Powder in Routine
The best time to add protein powder to the diet is after a workout. It gives instant power to recover from tiredness and reduce muscle soreness. At the same time, it prepares the body for the next routine session through rapid digestion and absorption.
Protein powder (2) is useful not only for bodybuilders but also for people who are aging and need muscle loss replenishment.
Conclusion
Protein powder is an easy way to build body mass and improve performance. It helps to replenish the protein lost during the workout or any other intense activity. It is also a great way to meet elevated protein requirements if dietary protein is not sufficient.
Whether used in shakes, smoothies, yoghurt, baking products, or just mixed with water, it can be easily incorporated into the diet. Protein powder is also a great option for those who want to lose weight. It helps to control hunger and keeps one full for a long time. It’s a great choice if you are looking for ways to include protein in your diet.
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