Get inspired with 37 Protein Powder Ideas! From shakes and smoothies to snacks and meals, discover tasty ways to boost your protein intake every day.
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What is Protein Powder?
Protein powder is a dried, concentrated form of protein. Depending on the type of protein powder it can be sourced from milk, pea, soy, rice, and various others.
It is a nutrition supplement. That means it isn’t regulated the same as food. So if you choose to utilize it, be sure to check for third party testing. This may look like a GMP (Good Manufacturing Practice) stamp on the label.
When to Use Protein Powder
Protein powder can be a great option to reach for when you are having a difficult time reaching your protein goals. There are many other cases when a protein supplement may be indicated.
More specifically, protein powder may be helpful for muscle recovery post-workout, in the morning to start your day strong, or when you are on-the-go and need a protein source.
How Much Protein is Recommended?
The recommended amount of protein a person should consume varies person to person (and maybe even day to day!).
A very general recommendation of 0.8g/kg can be utilized for those over the age of 18. If you would like to figure out how much protein you specifically need, reach out to your family physician or connect with a registered dietitian!
If you reside in Michigan and would like to speak with a virtual dietitian feel free to fill out this form to connect with me! We can discuss your goals and help you learn more about your specific nutrition needs.
Whey Protein vs Vegan Protein
If you want to add a protein powder to your routine there are a TON of options. Be sure to select the right one for you! Here are some facts to help you decide which you want to use:
| Whey (concentrate) | Vegan (blended) | |
| Source | Dairy | Plants (single source or a blend of multiple) |
| Protein per 30g Serving | 18-22g | ~20g |
| Texture | Smooth, Chalky | Gritty, Chalky, Clumpy, Dense |
| PDCAAS (Absorption) | 1 (Highly digestible) | >1 (less digestible) |
| Notes | Whey is considered the gold standard for protein powders. | A vegan protein powder may be ideal if you choose (or cannot) consume whey but need a protein supplement. |
How to Use Protein Powder
With protein powder becoming more and more popular there are many creative recipes utilizing the supplement now! Some of which you wouldn’t even taste the protein powder in it!
The most standard way to consume protein powder is mixed with water or milk as a protein drink. Other ways to utilize it is in a smoothie, in your oats or yogurt, baked into a desert, or added to a recipe.
37 Protein Powder Ideas
Where to Get Protein Powder
The protein powder supplement has become insanely popular recently! Making purchasing a tub incredible easy, too.
You can find protein powders at major retailers, grocery stores, Amazon, and even TikTok shop or directly from the brands website.
A Word From a Registered Dietitian Nutritionist
Protein powder can be a convenient way to boost your protein intake, but it’s not a requirement for good health. Whole food sources like eggs, beans, dairy, nuts, seeds, and lean meats provide protein along with other important nutrients your body needs. That said, protein powder can come in handy if you’re busy, on-the-go, or simply looking for new ways to add variety to your meals and snacks.
When choosing a powder, look for one with minimal added sugars or fillers. Remember, this supplement is just one tool in the bigger picture of balanced eating and not a replacement for nourishing meals!
Frequently Asked Questions (FAQ’s)
If your question remains, you may find your answer here! If you still have a question, leave it in the comments down below and I will get you an answer!
Is protein powder good for weight loss?
Protein helps satisfy your appetite, which can support weight loss. Of course, a balanced and active lifestyle will be the most impactful!
How much protein do I need to gain muscle?
This amount of protein will vary person-to-person. A very general recommendation may be 1-1.5g/kg. Be sure to speak to a trusted health professional prior to making any changes!
Is protein powder good for you?
Protein powder is a supplement. I would recommend it be used a tool to help reach your goals when you are unable to do so through the consumption of whole foods.
Craving More?
If you make any of these 37 Protein Powder Ideas be sure to leave a 5-star rating and comment down below. Also, tag me in a photo of your creation on Instagram. I would love to see and share it!
If you have favorite protein powder ideas, leave it in the comments down below so I can try them out, too!
Looking for other high protein dishes? Give these a taste:
- 37 High Protein Low Fat Snacks from a Dietitian
- High Protein vegetarian Snacks You’ll Love
- Pea Protein vs Soy Protein: What’s the Nutrition Difference?
- High Protein Meal Preps
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