Whey protein is probably the most common sports supplement on the market, although technically it’s classed as a food because whey, itself, is a single ingredient foodstuff. Whey is created during the processing of milk in the making of cheese. Enzymes are added to milk which cause it to separate, resulting in the solids known as curds, which are what are extracted to make the cheese. What’s left is the liquid with a high concentration of protein, this is the whey. So, it’s safe to say that Little Miss Muffet, who ate her curds and whey would likely have been swole enough to deal with that pesky spider.
The primary use for whey protein powder is as a nutritional supplement for strength training. Put a scoop or two into your shaker cup, add water, milk or juice, shake and swig… job done! We have written plenty about using whey around training, but let us be clear that the much hyped post-exercise anabolic window isn’t as much of a big deal as most think, so long as your protein targets are met through the day. This blog by BTN coach Tommy Cole explains more about this timing principle.
If you are unsure what your daily protein needs are and haven’t worked this out yet then this blog by BTN coach Troy Martin explains all. Yes, we’re trying to save ourselves a little effort here…
Whey protein is pretty versatile though and it’s easy to make an argument for including it in your pantry along with other kitchen staple like, flour, castor sugar, rolled oats, ground nuts, baking soda and so on. You can buy plain whey which can be used as a substitute for milk, cream or buttermilk in cooking and, because of it’s neutral flavour works well in savoury dished. Because our whey protein is flavoured, we are going to suggest uses that involve those flavours.
Chocolate protein brownies
This simple recipe is a favourite of the team and we think it will become a favourite of yours too.
This recipe is wheat/gluten free just in case you’re one of those poor FODMAP avoiders ;) and it’s our take on an old classic.
- 200g Sweet potato (peeled and chopped)
- 2 eggs
- 1-2 tbl spns cocoa
- 1 tsp baking powder
- 3 scoops Awesome chocolate whey
- Dark chocolate chips or cacao nibs (if you’re hard core and like it super dark)
- Add honey to sweeten if you really need it
- Boil or microwave the sweet potato and mash until smooth.
- Add all the other ingredients into a food processer.
- Line a baking tray with grease proof paper and spread the mixture out thickly but evenly anf bake in the over for around 10 minutes (check mixture is cooked through by dabbing a skewer into the mixture).
- Allow to cool and cut into slices.
Vanilla protein pancakes
This is an old classic and one that should already be in the arsenal of any self-respecting gym enthusiast but here’s our version.
- 1 banana
- 30g ground oats (just stick ‘em in the blender for a quick wiz)
- 2 eggs
- 1 scoop Awesome vanilla whey
- 1 tsp cinnamon
- Pre-heat a frying pan on medium.
- Put all the ingredients into a blender and wiz until smooth.
- Place a fist width dollop of the mixture into the pan, spread it around and wait until holes appear, carefully flip and when it slides freely it’s done.
- Pile them into a stack and drizzle maple syrup or top with Greek yoghurt and berries.
Whey protein is probably the most common sports supplement on the market
Strawberry protein cheesecake
We can’t claim credit for this one, inspired by a recipe on the The Protein Chef’s blog, this epic invention takes protein recipes to a whole new level of decadence.
- 2 Large Eggs
- 1 tbs sweetener of choice
- 300g low fat Greek Yogurt
- 2 Tablespoons Low Sugar Strawberry Jelly
- 1 Teaspoon Lemon Juice
- 339g Fat Free Cream Cheese (Philadelphia light for example)
- 2 Scoops Awesome strawberry whey
- 1/2 Cup Strawberries
- Place all ingredients into a mixing bowl or food processor.
- Line a 6×2 cake pan with some grease proof paper, pour in mixture, and top it with whatever you want (chocolate chips or crushed almonds maybe).
- Place in the oven on 160°C for 30 – 35 minutes. After this time drop your temperature to 90°C for another 50 – 60 minutes.
- Take your cheesecake out, let it cool, wrap it up, and then put it into the fridge overnight (or a couple hours if you can’t wait that long).
Protein banana bread
Because our banana whey has proven so popular and is our new favourite it was an obvious choice to make a banana bread with it. Ben’s old chum Ana Sward had a cool sounding recipe on her Protein Pow blog which we adapted slightly to our own taste.
- 250ml milk
- 2 scoops of Awesome banana whey
- 2 ripe bananas
- 4 egg whites
- 3 tbsp flour (use coconut flour if you avoid gluten)
- 1 tbsp vanilla extract
- 4 medjool dates
- 1 handful walnuts
- 1/2 tsp baking powder
- 3 tbs poppy or linseeds (optional)
- Blend all ingredients together.
- Pour the batter in a bread tin.
- Bake at 170 C for about 45-60 minutes or until inserted knife comes out clean.
This isn’t a recipe so much as a tip, and we haven’t included this as a cop out because we couldn’t be arsed to source anymore recipes. We just think this is a really cool use for whey protein that you may not have thought about and will revolutionise your breakfasts or post workout snacks.
Take your favourite breakfast cereal, be it crunchy nut cornflakes, shreddies, wheetabix or any of those silly childish American candy style cereals that seem so popular. Mix up your favourite Awesome whey protein with some water and pour over the cereal, simples! Basically, the whey is used to replace the milk but obviously add a good 30 plus grams of protein to your cereal.
There you go 5 alternative uses for whey protein. Can you think of anymore? If you have a recipe that uses Awesome whey why not post it on Instagram (@awesomesupps) and tag us in? Don’t forget to use the hashtag #beAwesome
Protein pancakes don’t count, everyone knows how to make those… unless you have a truly AWESOME version that will blow our minds.
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