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Supplement of the week-#1-Whey Protein
So every week me and Snikka will be highlighting a different supplement. Throw in your input, any information you feel we may have missed, your opinions on it, your experience with the supplement(if any), any questions, etc. Contribute. Keep this forum busy. Now on to one of the most important supplements in weight lifting....
This week's supplement-Whey protein
So where exactly does this godly powder come from? It comes from milk. During the process of turning milk into cheese, whey protein is separated out and packaged for your consumption...Mmmmmmmm. Whey protein is great because it contains many essential amino acids and is a precursor to building muscle.
It also contains BCAAs(Branched chain amino acids). BCAAs are needed for the maintenance of muscle tissue and preserve muscle stores of glycogen (a storage form of carbohydrate that can be converted into energy).BCAAs also help prevent muscle protein breakdown during exercise.
Dosage varies. I take about 60 grams per day, including days off. Usually 30 after a workout, and 30 before bed.
Whey helps build and repair muscles, provides energy, and helps improve immune system. It abosrbs quickly, contains usually around 20 grams of protein per serving, contains aminos, and is quikcly prepared. If you have any knowledge of body building, you probably already use it, if not, get it.
I use Optimum 100% whey. They have a lot of different flavors and have had the best taste of any whey powder I've had. I've stuck with them for about a year now.
Tired of the old milk and powder blend and drink? Here's a few recipes:
Pudding:
One pack of vanilla sugar free pudding mix
2 cups of milk
4 scoops of whey protein powder.
Make it just like it says to on the box, but add the whey protein, let it set for 10 or so minutes in the fridge and you have a very high protein snack
Calories 190
Protein 24.5
Protein Bar:
3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
top with 4-8 packets splenda
put in the fridge overnight and cut into 8 equal bars that yield:
11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories
Strawberry and Banana bars:
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)
Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g
Ice Cream:
1 or 1/2 frozen banana sliced(before freezing)
1 scoop chocolate or vanilla whey
1/2 cup skim milk
put ingredients into blender and blend away
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