Protein powder is probably the most common sports supplement on the market.
The most widely used protein powder is whey, but there's been a huge rise recently in plant-based versions like rice and pea (or our own vegan blends), although technically it’s classed as a food because whey, pea or rice proteins are single ingredient foodstuffs.
How is Whey powder made? It's created during the processing of milk, as a by-product in the making of cheese. It happens by adding enzymes to milk which cause it to separate, and results in solids known as curds. Curds are then extracted to make cheese. What’s left behind is the liquid with a high concentration of protein, this is the whey.
So yes, 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 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 protein 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, you needn't worry about that.
If you wanted to read more on the specifics, we wrote a whole blog explaining more about protein needs, you can find it here.
And to follow on from that, to work out your protein needs and your calories based on your activity and goals find our Awesome Calorie Calculator here.
What a lot of people who start using protein powders don't know though is that that they are very versatile and it’s easy to make an argument for including it in your pantry along with other kitchen staples 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 dishes. 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 and it’s our take on an old classic.
- 200g Sweet potato (peeled and chopped)
- 2 eggs
- 1-2 tbsp cocoa
- 1 tsp baking powder
- 3 scoops Awesome chocolate whey or Awesome chocolate salted caramel vegan protein
- Dark chocolate chips or cacao nibs (if you’re hard core and like it super dark)
- Optional: Honey to sweeten
- 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 or Awesome vanilla vegan protein
- 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.
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).
Chocolate Coconut & Raspberry Overnight Oats
This can be made with either whey or vegan powders and is coeliacs could substitute in GF oats if needs be. (would work without the coconut & choc chips instead if preferred)
- 50g Oats
- 10g desiccated coconut
- 200ml unsweetened coconut milk
- Handful Raspberries fresh or frozen
- 1 scoop choc protein powder
- Stir all together and leave to set in the fridge for 1 hour or overnight
- In the morning top with a berry yogurt, more Raspberries & some choc chips.
Porridge is an old favourite for breakfast, but seeing as traditional porridge is pretty low in protein here’s our supercharged high protein alternative.
- 50g oats
- 200-300ml plant milk/water (depending on how thick you like your oats)
- Half a mashed banana (optional but super nice)
- 1 scoop of Protein, flavour of choice (vanilla is probably best)
- Mix together and cook for 3-4 minutes.
- Stir in 1x scoop protein powder, adding more liquid if needed.
- Top as you please.
We would love to see your interpretations of these recipes or any recipes of your own creation that use our protein powders, so please do share them on Instagram, tag us in @awesomesupps and use the hashtag #FueledByAwesome