You don’t have to stick with protein shakes or bars if that’s not really your thing. You can pack some serious protein into things like muffins to give yourself a protein boost while eating something that tastes good and feels like real food. Here’s how to bake with whey protein powder.

WHY WHEY?

Whey protein actually has a lot of health benefits in addition to those related to muscle and fitness (we’ll get to those in a sec). Research suggests it can actually help ease symptoms of stress and help your immune system fight off sickness (you can’t work out when you’re sick, so obviously this is a plus).

Meeting your protein needs ensures you’re going to get and stay strong, build and maintain lean muscle mass and lose more fat. If you don’t get enough protein, and you’re working out at least four or five days every single week, your health and performance are going to suffer. That’s why incorporating whey protein into baked goods and breakfast foods is a smart and effective way to meet your needs without having to go overboard on meat and fish.

GREAT THINGS YOU CAN MAKE WITH PROTEIN POWDER

• Muffins
• Pancakes
• French toast
• Brownies
• Cookies
• Oatmeal
• Pudding
• Lasagna
• Cupcakes

WHEY PROTEIN BAKING RULES

Before you start pouring in your protein powder and preheating the oven, there are a few things you need to know about baking with whey.

• Start by combining your protein powder with a type of flour. Whey can substitute some of the flour in your baking mixture, but not all of it. Flours like quinoa flour are naturally higher in protein, to give you even more of a boost.
• Don’t use too much powder (no mare than 1/4 whey in your entire recipe) in your mixture. Unless you like dry, rubbery baked goods that taste like cardboard, you’re going to need plenty of other ingredients to balance it out.
• Add a moisturizing agent, such as applesauce, bananas, cottage cheese or Greek yogurt. Again, there’s nothing worse than trying to swallow something that’s too dry.
• Also include what’s called a binding agent – egg whites or whole eggs (whites and yolk). This keeps your pancakes, muffins or whatever you’re baking from coming out of the oven crumbly.

Baking with whey protein powder is easy once you get the hang of it. Packing on the protein in more than just a few types of foods will help you stay on track toward meeting your strength and fat loss goals. Savor that protein. It’s good for you.

Sources

http://www.bodybuilding.com/fun/4-whey-wonders-secret-behind-protein-muffins-and-pancakes.html

http://www.mensfitness.com/nutrition/what-to-eat/6-reasons-you-should-be-using-whey-protein