We’ve
all seen it before. In our local grocery store, supplement store, or even the
convenient store down the street. An isle of eye-popping, flashy, enormous jars
of whey protein powder. To many people, the gaudy, Arnold Schwarzenegger protein powders can be a turn off,
however, I would urge people to give it a second look. After all, whey protein
has tremendous benefits for are health plus it can easily be incorporate to
every day living.
Before
we dig any deeper in this article, I want to clarify that I won’t be discussing
the details about certain ingredients in protein powders or what protein
powders are better than others. That’s a whole topic in itself. Also, I want to
point out that I’m not encouraging the replacement of food with any supplements
(protein powders) but rather using whey protein in addition to food.
What
exactly is whey? Great question. To put it simply, it comes from the dairy
produced by cows. Special enzymes are added to milk to form curds during the
cheese making process and what is left behind is liquid whey. The liquid whey
is pasteurized, filtered and dried into a powder. This powder is a high quality
protein source that is fast acting, easily digested and rapidly absorbed. Natural
whey is said to have a neutral flavor but of course we’ve all seen the cinnamon
bun or chicken and waffle flavored whey protein in the stores.
I
know what you’re thinking, why the push for whey protein? I thought you’d never
ask! According to multiple evidenced-based research studies, whey protein
promotes satiety, maximizes muscle growth and recovery with resistance
training, helps maintain a healthy weight and muscle mass as you age. A recent
webinar sponsored by the National Dairy Council and U.S. Dairy Export Council
now recommend a minimum of 1 gm of protein per day for healthy, active
individuals (19-70 years old) versus the previous minimal intake of 0.8gm of
protein per day (19-70 years old). Also keep in mind that a body of evidence
supports that evenly distributing protein consumption throughout the day rather
than consuming protein needs at one meal, can stimulate a greater 24-hour
protein anabolic response. Now that
science has backed us up, let take a look at some ways we can easily incorporate
whey protein into our every day lives.
Whey
protein is such a versatile ingredient. While most of us think about adding
whey to our smoothies, I encourage you to think outside the “scoop” (corny
saying, I know).
Breakfast Ideas: Add a scoop – oatmeal, overnight
oats, muffins, or pancakes, French toast (anything that needs baking), ice
coffee.
Lunch & Dinner Ideas: Add a scoop – any sauce or veggie
dip, pizza crust, mashed potatoes, or creamy soups.
For recipe
details:
As always,
thanks for reading!
Alli
Bokenkotter, RD, LD
Sources:
