First and foremost, I want to say that you should never replace whole foods with supplements of any kind. Consuming whole foods should always be your number one priority. However, there are times where you may need more protein in your diet because you aren’t hitting your recommended daily intake. That’s where you can add protein powder to help achieve the desired daily value.
In this article, I want to mention a few foods you can add protein powder to in order to quickly and easily increase your intake. This could help you put on lean muscle mass, help you preserve your hard-earned muscle, as well as allow for proper weight maintenance.
Let’s dig in (a little food humor) …
Cottage Cheese When it comes to protein, cottage cheese as a standalone is a great option. It contains casein which is a slow-digesting protein that makes it perfect for consuming at night. However, you can increase your protein intake when you add protein powder to the cottage cheese. Additionally, when you add protein powder to your cottage cheese, you’re providing your body with both a fast and slow-digesting protein source. This can greatly help improve recovery and aid you in your muscle-building efforts.
Greek Yogurt Another healthy food option as a standalone is Greek yogurt. It makes for a great any-time of day snack and also contains so probiotics for positive gut health. That being said, many of the fruit-flavored versions are high in fat and sugar. To combat this, get plain Greek yogurt and add protein powder to it. Add your favorite protein powder to your yogurt and stir it in really well. A flavored powder would be ideal to change it up from a plain yogurt taste that isn’t always appealing. When you add in a flavor, it makes it almost like a treat.
Baked Goods I’m a huge advocate for everything in moderation. When we deprive ourselves of things is when we tend to binge and overeat. Therefore, instead, we should allow ourselves to eat food that we would normally consider “off-limits” but have it in small quantities. One such idea is to make baked goods and add protein powder to it. Unflavored protein powder would be your best bet, but you could also use a vanilla or chocolate depending on what you are making. For instance, if you’re making brownies, chocolate protein powder would be a great option.
Cereal Most people look at cereal and consider it a no-no regardless of your diet. Me, I like my cereal and I’ve found a way to improve the profile and use it around my workouts as a pre-workout meal. Normally, cereal is high in carbohydrates and even sugar. However, add protein powder to it and you’ve changed the game. Vanilla or unflavored protein powder would be ideal in this situation. You can pour in your milk or almond milk into a bowl, add protein powder, stir it in, and then add your cereal. Now, you have a protein-packed cereal option without depriving yourself.
Soup No, I haven’t completely lost my mind but don’t knock it until you’ve tried it. Obviously, in this instance, you don’t want a flavored powder. However, if you use a flavorless protein powder, you’ll never even know it’s in there. This will help improve the overall macros of the soup while helping you take in added protein which they are generally lacking.
Matt Weik, owner of Weik Fitness, LLC, is a well-respected fitness expert/author with a global following. His work has been featured all over the globe as well as having published numerous books. He is a certified strength and conditioning specialist, personal trainer, and sports nutritionist. Find out more at www.weikfitness.com or on social media @weikfitness.