If you’ve read some of my previous articles, you have probably gathered that I am a big advocate of whey protein, in particular whey protein isolate. Whey is the watery component that separates out from curdling milk and modern production techniques have led to the creation of whey protein isolate which removes the fat and milk sugars to leave a protein-rich substance that is ideal for people looking to build muscle. In addition to its high protein content, whey contains a host of valuable nutrients such as Calcium, Magnesium, Phosphorus, Potassium, Selenium, Thiamin, Vitamins B5 and B12 and Zinc.Whey protein isolate is often sold in powdered form, as it is with ProEnergy®, an expertly-formulated product from leading nutritional supplement provider EnergyFirst.
However, even the most dedicated protein advocate can get tired of straight shakes, despite the fact that ProEnergy® comes in three flavored versions (vanilla, chocolate and strawberry). So I have decided to present five variations on the theme below – experiment, enjoy and, when you’re ready to take things further, visit our Recipes section for more inspiration!
I have already gone into the benefits of yogurt in a previous article where I explained that you need to aim for as few ingredients as possible – milk and bacteria is all you really need and you should certainly avoid added sugar. However, when you are looking to bulk up, you can add your favorite flavor of EnergyFirst whey protein powder to a ‘Live & Active’ yogurt to form a tasty and filling whey protein pudding. On top of the muscle-building benefits provided by the isolated whey protein, you will be ingesting the live cultures in the yogurt which are linked with enhanced immunity, a healthy GI tract and even reduced recovery time following a workout. Yogurt is also packed with calcium as well as other important minerals and vitamins.
If you are really not a yogurt person, you can always add your whey protein powder to some vanilla almond milk, a popular alternative to dairy, and throw in some berries, flax and chia seeds.
Just to prove that fast fried food doesn’t have to be bad for you, I give you the protein-enhanced banana crepe! For your batter, use two eggs (that’s around 12g of protein to start with) and add in half a cup of whole wheat flour and half a cup of vanilla or unflavored EnergyFirst ProEnergy® powder at 20g of protein per scoop (chocolate can work too, but strawberry may be a bit weird). You can boost the flavor with a drop of vanilla essence and/or cinnamon if you fancy too.
For the filling, mix six ounces of live, unsweetened yogurt with one sliced banana and a tablespoon of peanut butter. Next, simply fry the batter lightly on both sides, spread in the filling and serve.This recipe was adapted from one of 12 provided by this Men’s Fitness slideshow.
Fruity Protein Shake
Even the humble protein shake can be turned into a pleasurable experience with the addition of some fruit and creativity. Here is how to make our very own Dreamy Strawberry Shake. Take a scoop each of EnergyFirst ProEnergy® vanilla and chocolate whey protein powder for a 40g hit of protein. Add in one to one and a half cups of pure water (or skim milk) and a quarter to half a cup of fresh or frozen strawberries and blend, adding ice for a thicker consistency. You can even add in a scoop of Greenergy, and a quarter cup of Omega Energy Mix, or a tablespoon of Omega Energy Oil, to boost your health with the goodness of green superfoods and essential fatty oils.
You can explore other fruity protein shake ideas by scrolling down our ProEnergy® product page.
The classic blueberry muffin is given a healthy twist with this next recipe. For your wet ingredients you will need one cup of almond milk and one third of a cup of unsweetened apple sauce. Your dry ingredients will be half a cup of EnergyFirst ProEnergy® whey protein powder in your choice of flavor, one cup of whole wheat flour (or a mixture of flour and oats), two teaspoons of baking powder, half a teaspoon of baking soda and a pinch of salt.
Mix your dry ingredients in a large bowl, leaving a depression in the centre. Mix the milk and sauce in a separate bowl and pour this into the pit, gradually combining everything into a dough. Fold in a cup and a half of blueberries and spoon the mixture into around 12 muffin cases. Cook them for 20 minutes at 375°F and leave to stand for three minutes before transferring to a baking rack to cool.
With 20 grams of protein per scoop, and absolutely no oil or sugar (except that found in the blueberries), you’ll be able to enjoy your muffins with a clear conscience. As this Slism article points out, blueberries themselves have been associated with fat loss, especially around the belly, and anthocyanin, an antioxidant present in the fruit, has been found to reduce the risk of heart disease and diabetes.
I understand that some of you won’t want to spend any more time than is necessary in preparing your protein snacks. If you prefer to leave the recipes to others, then I recommend stocking up on ProEnergy Permalean® protein bars. Unlike many inferior protein bars, these have been formulated specifically for men and women who are serious about building a powerful, lean body and feeding it with top grade nutrition. Each bar contains 23 grams of protein and only 4 grams of sugars, with much of the carbohydrate content comprising dietary fiber. In terms of flavor, Permalean® is available in three tempting flavors: Peanut Butter Crunch, Chocolate Chip Cookie and Cookies and Cream. Check out our detailed post on what to look for in a protein bars.
And while you’re munching on your protein bar, take a look at this healthy eating guide from Bodybuilding.com which explains that preparing and eating healthy food doesn’t need to be time-consuming nor expensive and can taste great – something I hope the above protein recipes will prove to you.