Especially for bodybuilders and hypertrophy seekers, whey protein is a great ally and usually part of the routine. But can it also be used by people who simply follow a healthy diet and / or need to increase their protein intake in their daily lives? This, of course, if recommended by a healthcare professional.
The supplement is generally indicated for the structuring of muscles and the repair of minor trauma and fiber injuries (caused by the effort made during exercise), so it is very important for those looking for increased muscle mass, body definition and better post workout recovery.
Whey protein is nothing more than high quality whey protein extracted from high biological value and source of essential amino acids.
Currently on the market is it possible to find a wide variety of whey brands? some more or less healthy; as well, more or less tasty. But in general, the product is usually pleased by the variety of flavors (such as vanilla, strawberry, chocolate, etc.), as a practical way to consume protein and can be an ingredient in various nutritional recipes, many indicated for post workout.
Whey should only be consumed, however, when indicated by a nutritionist, who will take into account the particularities of each case and indicate the type of whey, the form and the appropriate amounts of consumption.
Read also: 27 cookie recipes that please every palate
But if whey is already part of your routine, nothing better than being inspired by the recipes below, varying how to consume the supplement, while enjoying its benefits!
Cakes
1. Whey Muffin: To make this practical and healthy recipe, you only need eggs, flour or oat bran, whey protein isolate chocolate flavor, rice milk and baking powder.
2. Microwave whey cake: ready in just 2 minutes, practical, healthy and delicious. The recipe, which contains whey protein, oatmeal and banana ingredients, is indicated for pre and post workout consumption depending on the goal, or to supplement the protein intake during the day.
3. Whey cake in the mug: A cake made very quickly and easily. You will only use vanilla whey (or any other flavor you prefer), egg, baking powder, cocoa powder and coconut oil.
4. Fluffy whey protein muffin: it is ready in a minute and, unlike most recipes, it is not "rubbery". You will only use whey, egg, coconut flour, flaxseed flour, water, vanilla essence, baking powder and sweetener (or honey, agave or demerara sugar).
Read also: 24 Scientifically Proven Weight Loss Tips
5. Soybean whey cake: You will only use egg, whey, soybean meal, cake yeast, milk and oil. Just mix all the ingredients and bake for about 15 minutes.
6. Banana cake with chocolate and whey tastes: a muffin that is soft and tasty. The 56% cocoa chocolate drops are optional in the recipe, but make all the difference, making the cake more delicious and beautiful. The whey used is vanilla flavor.
7. Banana cake with whey syrup: ideal for those who like to taste a sweet, but without leaving the diet! It can serve as a pre-workout or as a snack simply to escape the monotony of the diet. You will use oatmeal, eggs, chocolate whey, cocoa powder, cinnamon, bananas and culinary sweetener.
8. Carrot cake with whey syrup: Fast and microwave-made, you only need carrot, egg, oat bran, sweetener and yeast. For the syrup, will use whey, cocoa and water.
9. Brazil nut cake with whey syrup: with great presentation and healthy. It is a functional recipe with a high level of satiety due to good fiber and fat. A gluten-free and lactose-free pre-workout option!
Read also: Meet the new protein diet with safe and motivating results
10. Petit gateau de whey: good tip for when you want to eat sweet food on the weekend! It's a coconut oil whey mug that takes less than a minute to get ready!
11. Sweet Potato and Whey Brownie: This is a brownie with pre-workout ingredients that is very tasty. It is an option for those who do not want to be eating pure sweet potatoes before going to train, besides offering a lot of energy for training.
Crepes and Pancakes
12. Whey protein crepe: An easy and very nutritious recipe for a delicious post workout or anytime protein snack.It is worth mentioning that, depending on the taste and brand of your protein, the recipe will change both in taste and nutritional information.
13. Sweet whey crepioca: a healthy alternative when you want to eat sweet! You will basically need eggs, silver banana, tapioca flour, chocolate whey, medium skillet and a unsweetened hazelnut cream to finish.
14. Whey protein crepioca: A protein crepioca, easy and quick to prepare. It is a gluten free recipe and can be lactose free if you use rice protein instead of whey protein.
Read also: Whey Protein: what it is, why to take it and how to choose the ideal one
15. Basic protein pancake: a healthy and tasty recipe. You can substitute the ingredients according to your taste and your diet. For example, you can use a larger amount of whey.
16. Coconut protein pancake: an easy and healthy idea. You will only need whey protein, eggs, grated coconut and cinnamon. Simply mix all ingredients in a mug and then place in nonstick skillet to bake on both sides.
17. Easy whey pancake: Protein recipe, very simple and very easy to make. Prepared with egg, oatmeal, banana and whey protein, this pancake can be used as a pre workout, or for a breakfast or afternoon snack, according to your goals.
18. Fluffy banana whey pancake: You will only need mashed bananas, egg whites, chocolate (or vanilla) whey and baking powder. Then just mix it up and bring it to a nonstick skillet with some coconut oil to keep it from sticking.
19. Strawberry Protein Pancake: Beautiful, healthy and delicious, this pancake is made with fine flaked oats, eggs, vanilla whey, vanilla essence, stevia sweetener, baking powder, whole peanut butter, sugar-free paçoca and strawberries. .
Practical sweets
20. Coffee, banana and whey porridge: A quick, simple, tasty and nutritious whey protein recipe. This porridge is the perfect combination of sweet banana flavor and coffee bitter !!
21. Oatmeal and whey: fit and very tasty recipe. You will need flaked oats, eggs, stevia, whey protein and water. The tip is to serve with cinnamon powder and banana, or other fruit of your choice.
22. Whey protein mousse: for those who don't give up a sweetie and don't want to lose focus on their diet! The yield is four servings of just 40 calories and you will only use zero flavor gelatin of any flavor, strawberry or neutral whey protein, nonfat natural yogurt and ice.
23. Chocolate whey souffle: The preparation and ingredients are very simple, and the chocolate candy is very good, worth a try. You will only need whey, cocoa powder, soy milk, eggs, baking powder and stevia.
24. Kiss of whey: to kill that sweetie's desire, in a healthy, easy and fast way. You will only need vanilla whey, unsweetened coconut, skimmed milk powder, coconut sugar or sweetener of your choice and almond milk.
25. Whey protein peanut butter: Although delicious and healthy, it should not be consumed in excess. You will only use roasted and shelled peanuts, whey protein and coconut oil to give the alloy.
26. Protein truffles: Delicious dessert for those who do not want to leave the diet. You will need whey protein or casein, water, oil seeds or dried fruits. As a cover, you can use cocoa powder, grated coconut without added sugar, chia and / or unsalted cashews.
27. Prestigious bonbon fit: A delicious and healthy dessert made only with unsweetened grated dry coconut, whey protein flavored coconut milk (or one of your own), coconut water and 70% cocoa chocolate drops for topping.
Ice cream and drinks
28. Protein ice cream: good choice for summer. Is it an easy, refreshing, high protein, zero sugar, fat and lactose recipe? That is, released in the diet! It is worth learning.
29. Chocolate-flavored whey ice cream pie: Looks great and practical. This ice cream pie can be used for an intermediate snack or in place of that candy before bed if your goal is hypertrophy. This is because it is not low in calories, but is basically made up of proteins associated with good fats from peanuts.
30. Strawberry-flavored whey ice cream: Quick and easy recipe, tasty and refreshing. You will need frozen strawberries, nonfat yogurt, culinary sweetener and whey protein strawberry flavor.
31. Peanut Butter and Banana Ice Cream: To make this refreshing, delicious and healthy dessert, you'll need chopped and frozen bananas, peanut butter whey, coconut milk, vegetable milk and cinnamon.
32. Sweet potato and whey ice cream: You will only use sweet potato, whey, zero sugar soy milk, peanut butter, vanilla essence and stevia. The tip is to sprinkle cinnamon on top when serving.
33Whey Cappuccino: Good tip for a different and healthy breakfast on cold days. To make this delicious drink, you will need water, skimmed milk powder, instant coffee, cocoa powder, whey protein and cinnamon to taste.
34. Whey Frapuccino: A very simple, quick and delicious recipe. And, depending on your diet, it may be a good post workout option. You will need sweet potato, whey protein cappuccino flavor, iced coffee, sucralose drops or another sweetener of your choice.
Nothing better than enjoying the benefits of whey through varied recipes that, besides satisfying, are beyond tasty!
#2 - Sara Sigmundsdottir Interview (ENGLISH SUBS) (April 2024)
- Good shape
- 1,230
