By Melissa Waters, Nutrition Coach at ClubSport San Jose
Protein powder is most commonly found in a gym bag ready for a quick post-workout drink, in the hand of your personal trainer, or at a smoothie bar. But it should also be in your kitchen ready to be cooked into your next homemade meal.
You’ve probably seen recipes with protein powder popping up just about everywhere — and for good reason: Protein powder transforms the everyday recipe into a nutritional powerhouse. Evidence shows that consuming high-quality proteins promotes fullness, helps with weight maintenance, decreases muscle breakdown, and controls blood sugar. Also, incorporating an appropriate amount of protein throughout the day can help maintain muscle mass as we age. By preserving muscle, you decrease the occurrence of sarcopenia or muscle weakness, which limits movement and function.
The RDA requirement of protein for a person is 0.8g per kg of body weight per day. This is just the minimum amount needed to support daily bodily functions, which means that an active individual needs more protein to help promote muscle repair and growth. Furthermore, studies have confirmed that the timing of protein intake is key, so it’s wise to spread it throughout the day. For instance, try to have 20g-30g of protein for breakfast, lunch, and dinner, and 10g-15g of protein for snacks between meals.
For those who have made protein powder a staple in their life, there’s a good chance that the routine needs a little revamping. The neat thing is that you can mix protein powder into so many different recipes for breakfast, snacks, and even dessert, so now you can have your cake and eat it too!
We’ve put together a few yummy recipes for you to try using our new Pure Whey protein powder, sold only in the Pro Shop at ClubSport. Pure Whey is a 100% all-natural whey protein derived from grass-fed cows. It’s free of hormones (RGBH and rBST), antibiotics, pesticides, chemicals, soy, and grain. Plus, it contains only non-GMO protein. It’s available in chocolate and vanilla flavors. Click the links below to download the recipes.