How to Use Whey Powder

The world of nutritional supplements rakes in around a billion dollars a year, crowding a competitive marketplace with a variety of products designed to enhance sports performance or slim waistlines, among other things. Protein powders are one of those unique offerings that address both. There are two types of protein powder that line store shelves: milk-derived whey or plant-based soy. Some debate the benefits of each, however either can be used to great effect with an almost limitless supply of recipes, dependent on your personal goals.

Things You'll Need

• Whey protein Electric blender Ice cubes Skim or 1% milk (lactose free or soy milk as well) Peanut butter (if applicable) Fresh berries (if desired) Bananas (if desired)

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Instructions

• 1

  If you're a highly active adult that engages in regular exercise, the recommended daily amount of protein intake is .8% per pound of your current body weight. For instance, the calculated protein intake is 136 grams for a 170-pound male who exercises three to seven days a week. For moderate exercisers, the required intake is about half that amount, or .4%. Calculate your own protein requirement accordingly.

• 2

  Those looking to gain weight should calculate their basal metabolic rate (BMR), their baseline caloric expenditure rate based on age, weight and height according to national averages. The idea behind gaining weight is to ingest more calories than your body can use, so calculating your BMR will give you a starting point. Many experts suggest adding an additional 500 calories to your BMR while still working out regularly to gain healthy weight. Calculate your BMR and add the necessary calories.

• 3

  For those looking to lose weight (while still exercising regularly), calculate your BMR and stick to that number, as anything under that number means your body isn't getting enough calories and will conserve body fat stores rather than utilizing them for energy.

• 4

  Whey protein recipes are limited only to your imagination (and taste buds). For weight gain, mix 8 to 12 ounces of cold milk with one to two scoops of protein powder. Add 1 tablespoon of peanut butter, one whole banana, and two ice cubes. Blend well. This recipe is a favorite among weight lifters, as it's flavorful and adds additional protein, calories, and healthy fats from the peanut butter and potassium from the banana.

• 5

  For weight loss, use 8 ounces skim milk for the additional protein and mix one scoop of whey with two ice cubes. Add in three or four berries (strawberries, blueberries, blackberries, etc.) as the berries are packed with healthy antioxidants and add lots of flavor and vitamins to the recipe. Try experimenting with different fruits, always keeping in mind the required calories from your BMR.