Protein is a vital part of a healthy diet. We need it to build and maintain our muscles, to give cells their structure, to create certain enzymes and hormones, and to keep our immune system strong and healthy.
Chicken, turkey, lean ground beef, eggs, fish, and pulses like lentils are a great source of protein in the diet. But depending on your age, weight, activity level and fitness/weight loss goals, many people may find they easily fall short of their ‘target’ protein intake.
Why does this happen? Because prepping, cooking, and/or carrying your eggs, chicken, or fish around with you all day long isn’t always easy, practical, or convenient. But that’s where protein powders come in! Adding in one or two scoops of high-quality protein powder throughout your day can be an easy way to add a little bump to your protein intake.
Here are a few recipes featuring protein powder that I use both personally and with my clients. They are great alternatives to protein shakes, but can still be whipped up quickly and taken with you when you need to refuel on the go.
This is my new go to after dinner “dessert”!
First, I put my protein (lately I have been using PVL IsoGold Mint Chocolate Chip) into a bowl and mix slowly with water (add just enough water to bring it together).
Next, add your yogurt (I use Silk Unsweetened Coconut Yogurt) directly to the bowl, and stir to combine. If you like, top with berries, or my favourite, 1-2 Tbsp of Nuts N’ More Chocolate Hazelnut Peanut Butter (feels like I’m having a cheat meal!)
This has been my go to breakfast for over a year now (seriously, My Fitness Pal diary say I’m over 500 days)!
Start by cooking the oats, following the cooking instruction of the brand you choose. As a little tip (from personal experience) I find it’s best to add slightly more water that what is called for. This makes really fluffy oats and gives you a little liquid to completely mix the protein powder with. Once the oatmeal is done, remove from heat and add your protein. Stir to combine.
Some protein powders work better than others here. You want to find one that mixes well and doesn’t go clumpy. I’ve been using ON Energy Protein in Cinnamon Bun Flavour, but play around and see what works for you.
Top proats with sliced banana, berries, nut butter (Nuts N’ More Maple Pretzel is my favourite), and Walden Farms Syrup. Get creative here and add any toppings you like!
There are hundreds of recipes on the internet for protein balls, but I like to keep it simple with my easy Chocolate Chip Cookie Dough Protein Ball recipe.
Add 2 cups of vanilla protein powder with 1 cup of almond meal (aka almond flour) into a bowl and mix. Add in ½ cup of almond butter, and ¼ cup maple syrup (you can use sugar-free or regular).
Stir until the batter is the same consistency of cookie dough. Add in ¼ cup chocolate chips and mix to combine.
Scoop dough out and roll into balls and refrigerate for a few hours to firm up.
(Makes 16 – 20 depending on size)
This recipe is really simple, especially because you don’t have to make the waffles or pancakes from scratch! It’s a great post-workout treat on the weekend, or you can make a stack and store for a quick weekday breakfast (just reheat in the toaster and top with nut butter!).
I like to use Kodiak Cakes brand of pancake mix, as it already has a higher protein content than a typical box of pancake mix. Add 2-3 scoops of protein powder (lately I’ve been using Cellulor Cor-Fetti Cake Batter as it tastes like birthday cake!), and follow the remaining directions listed on the box. If you feel like waffles, simply add the batter to a waffle iron.
With protein being such an important part of the everyday diet, if you are struggling to eat enough to help you reach your fitness or weight loss goals, it’s time to buy a protein powder!
There are endless flavors for you to try and flex your creative muscle with.
Rachel Hendry has a Bachelor’s of Kinesiology, is a CSEP Certified Personal Trainer, Crossfit Level 1 Trainer, Kettlebell Instructor and member of #TeamReflex. An Olympic Lifter you can find her training at Kilophile weightlifting club, where she is pushing herself to qualify for nationals at the 63KG level.
When she’s not lifting you can find Rachel working as a skate instructor for the City of Surrey.
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