How to Use 100% Whey

Sports nutritional companies claim millions of dollars in annual profits, which makes for a shelf chock full of offerings that boast performance-boosting qualities. Protein-powder drink mixes are a popular choice among those looking to pack on slabs of muscle or get lean and mean. Whey tends to be the most popular. Made from concentrated milk solids, whey is easily adaptable to nearly any diet or recipe.

Things You'll Need

• Jug or canister of whey protein Blender or hand mixer Ice cubes (optional) Soy or cow's milk (lactose-free if desired) Fresh fruit or natural peanut butter (if desired)

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Instructions

• 1

  Calculate your amount of required daily protein: Those who engage in regular exercise (especially resistance training) are advised to consume .8 percent per pound of body weight. For example, a 135-pound woman who works out three to five times a week would require about 108 grams of protein a day. This formula applies to those who want to gain or lose weight.

• 2

  Figure your caloric needs based on your goals: To gain weight, add calories; to lose weight, subtract. The RDA's nutritional information is based on the average person's daily intake of 2,000 calories. Weight gainers should add calories to that baseline amount. Those who want the slim, toned look should either adhere strictly to the 2,000-calorie maximum or plan for 1,700 to 1,800 calories, which will offset exercise expenditures and still burn fat. Whey protein shakes provide enough nutrition to substitute for lunch. Drink another one as a bedtime snack to ward off late-night cravings.

• 3

  If you want to gain weight, mix 12 to 16 oz. of milk (2 percent is recommended for additional calories) with 2 scoops of whey protein powder. Mix or blend. Adding natural peanut butter and a whole banana is a tasty way to add extra carbs, healthy fats and protein.

• 4

  If you want to trim down, mix one to two scoops of whey with 8 to 12 oz. of skim milk and blend. Adding a handful of low-calorie fruit, such as berries, for more flavor and nutrients.

• 5

  Drink two protein shakes a day, one at mid-morning and another right before bed, which ensures a constant protein supply during sleep's muscle-repairing process.