Protein accounts for one of the most important part of our daily diet. It helps you keep fuller for a long time, speeds up your metabolism , builds muscle mass, strengthening hair and nails, tissue repair, immunity boosting and hormone production.
In 2017 the Indian Market Research Bureau, in one of its surveys said that 73% of Indians are protein deficient while above 90 % are unaware of the daily requirement of protein.
As per the ICMR (latest 2020 guidelines) a healthy adult would need about 0.8 to 1 gm of protein per kg of their body weight. People fail to understand the importance of protein intake and tend to associate increased protein intake as being ideal for body builders, malnourished or very sick patients only. In India, some people either over consume protein just by a rough estimate while some hardly even reach 0.6 g/ kg body weight in their consumption.
When it comes to increasing the intake, protein powders are a safe option. Protein powder is often taken pre-or post-workout. To make it easier for people who aren’t used to taking protein supplements to get in their ideal amounts, a great idea is incorporating an unflavored protein into daily meals.
Protein powder is more versatile than you think. You can add it to your batters, beverages and different breakfast options, etc. All you need to be is more creative.
Here, we will discuss simple ways of using protein powder so that you will enjoy and thank us later!
1) Add it to your Coffee
If you are a coffee person and can’t go a day without having coffee. Adding protein to it will be a bonus.
Mix hot water with coffee/chocolate or unflavoured protein powder and then add it to your favorite brewed coffee.
(Note: Adding protein powder directly in the coffee won't allow it to dissolve properly)
2) Add it to your oatmeal
If you are bored having oats the same way. It’s time to amplify the flavor and protein content in it.
Combine milk (dairy or plant based), vanilla or chocolate protein powder, dates, vanilla and cinnamon in a pan over medium high heat, whisking for about 3 minutes.
Add in the rolled oats and continue to cook for about 3-4 more minutes or until they reach a light boil.
Pour oatmeal in a bowl, Serve and enjoy!
3) Add it to your soups
Soups are always our favorite low-calorie and light option. Mixing unflavoured protein powder into soup is an unusual but great way to get more protein into your diet. The added powder will not only give you that extra protein but can also give the soup some thickness if desired without altering the taste.
4) Add it to Hummus
Right from connoisseurs to food lovers, a lot has been added to hummus to make it even more interesting. If you are a hummus lover, you can amp up the protein intake by adding half a scoop of unflavored protein while blending the chickpeas, garnished with olive oil. Without altering its taste. Enjoy it along with pita bread or ragi crackers to make it a healthy protein packed snack.
4 Must try Protein Packed To Satisfy Your Sweet tooth
1. Make Some No-Bake Protein Balls
A Dark Chocolate Hazelnut or unflavoured protein powder will work just fine for this recipe.
Ingredients:
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7-8 Pitted dates
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1 Tbsp. chia seeds
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2 Tbsp. almond milk
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1/2 Tsp. peppermint extract
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1 Cup cashews
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¼ Cup cocoa powder
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2 Tbsp. almond milk
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2 Servings of protein powder
Recipe: -
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Gather all the ingredients together and blend them in a blender until smooth.
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Form small balls and enjoy. Store the leftovers in the fridge.
2. Make Cranberry Date Truffles
These cranberry truffles satisfy your sweet tooth with a boost of protein and fiber.
Ingredients:
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1 Tbsp. dried cranberries/berries of your choice
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5 Dried pitted dates
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1 Cup shredded coconut
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3 Tbsp. coconut sugar
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2/3 Cup pure cocoa powder
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4 Tbsp. coconut milk
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2 Tbsp. coconut oil
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¼ Cup protein powder
Recipe: -
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Mix coconut sugar, protein, coconut milk, coconut oil, and protein powder properly. You can also use a food processor and process until smooth.
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Now, chop the cranberries and dates. Stir into the mixture.
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The mixture should be moist enough to be shaped. If it’s not, you can add some coconut milk.
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Chill the mixture for about an hour so that it gets ready and is hard to work with.
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Pour the cocoa powder into a separate bowl. Roll the refrigerated mixture into small bowls and then roll in the cocoa powder until completely covered.
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And you are done. Store the remaining balls in an airtight container in the refrigerator.
3. Make some protein-packed pancakes.
This pancake recipe is just another way to show how you can mix the protein powder in a variety of batters.
Ingredients:
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1 Tsp. vanilla extract
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¾ Cup whole wheat flour
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½ Cup almond milk
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1 Egg white (if you are a vegetarian or a vegan, you can use a mixture of vinegar and baking powder, applesauce, or milled flaxseed.)
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2 Tbsp. sugar
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1 Tbsp. pumpkin spice
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1 Tbsp. baking powder
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1 Scoop of Vanilla Caramel protein powder
Recipe: -
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Mix all the dry ingredients. Gradually add the wet ingredients together and keep mixing side by side.
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Heat the griddle on the stovetop. Spray it lightly with a cooking spray or an oil of your choice.
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Pour one scoop of the batter into the pan. Wait for each side to cook for a few minutes. Make sure to keep an eye as these pancakes cook faster than the other traditional pancakes.
4. How About a Protein Mug Cake?
The protein mug cake is all good but with loads of protein.
Ingredients:
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1 Tbsp. all-purpose flour
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4 Tbsp. almond milk
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2 Tsp. maple syrup/ natural sweetener/ date powder
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1 Tbsp. peanut butter
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¼ Tsp. baking powder
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½ Tsp. vanilla essence
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2 Tbsp. Vanilla protein powder
Recipe: -
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Take a mug/ramekin before spraying it with a non-stick spray.
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Mix the dry ingredients in the mug.
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Slowly add vanilla, peanut butter, maple syrup, and milk. Combine and mix well.
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Microwave it for about sixty seconds
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And enjoy.
There are endless ways of making snacks and dishes using protein powder to provide your body with the required protein.
If you are someone who are looking for naturally flavored vegan protein, Superfood Plant Protein is the cleanest and easy to digest protein curated to meet the requirements of vegans, vegetarians and lactose intolerants.
Wrapping Up
Protein powder is a versatile ingredient that you can add to a variety of meals. So, if you are trying to build muscle mass or want to meet the daily requirements but are not able to do so. These sneaky smart ways of adding more protein to your diet will surely do the trick.
References
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Hertzler SR, Lieblein-Boff JC, Weiler M, Allgeier C. Plant Proteins: Assessing Their Nutritional Quality and Effects on Health and Physical Function. Nutrients. 2020 Nov 30;12(12):3704. doi: 10.3390/nu12123704. PMID: 33266120; PMCID: PMC7760812. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760812/
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Lim MT, Pan BJ, Toh DWK, Sutanto CN, Kim JE. Animal Protein versus Plant Protein in Supporting Lean Mass and Muscle Strength: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Nutrients. 2021 Feb 18;13(2):661. doi: 10.3390/nu13020661. PMID: 33670701; PMCID: PMC7926405. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7926405/
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Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr. 2008 May;87(5):1558S-1561S. doi: 10.1093/ajcn/87.5.1558S. PMID: 18469287. https://pubmed.ncbi.nlm.nih.gov/18469287/
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Berrazaga I, Micard V, Gueugneau M, Walrand S. The Role of the Anabolic Properties of Plant- versus Animal-Based Protein Sources in Supporting Muscle Mass Maintenance: A Critical Review. Nutrients. 2019 Aug 7;11(8):1825. doi: 10.3390/nu11081825. PMID: 31394788; PMCID: PMC6723444. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6723444/
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Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566799/
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