What is whey? Whey is a high-quality, complete protein found naturally in milk and separated during the processing of cheese. The separated protein is then incorporated into a variety of foods, including ice cream, bread, canned soup, infant formulas and other supplements.
Whey protein contains all of the essential amino acids (“building blocks”) that your body needs to build and maintain muscle – greater than milk, soy or casein alone - and is easy to digest. The National Dairy Council touts whey as being an excellent protein choice for individuals of all ages. It provides a number of health benefits including weight management, sports nutrition, immune support and bone health.
Here are some everyday ways to enjoy whey protein:
Grab It and Go. Whey protein is found in a variety of food items, including powders, drink mixes, energy bars, yogurt and other foods. Look for the words “whey protein concentrate,” “hydrolyzed whey protein” or “whey protein isolate” in the ingredient listing.
Add to Your Favorite Recipe. Whey protein has a clean, neutral flavor, making it a wonderful addition to some of your favorite recipes. Simply add two or more scoops of whey protein powder to foods with multiple servings, such as soups and casseroles, mashed potatoes, sauces and even mixes for muffins, pancakes and quick breads.
Breakfast “Wake Up” for your Taste Buds. Combine a cinnamon-flavored whey protein powder with oatmeal for a burst of flavor in the morning.
Refreshing Beverage. Use a blender or shaker to mix whey protein with water, low-fat milk, coffee or any beverage of your choice. The proportion is one scoop of whey protein powder to every 8 ounces of liquid.
Satisfy “Picky Eaters.” Using flavored whey protein powder can be a great way to help children with picky eating habits meet their daily protein needs. Simply blend one scoop of flavored whey protein powder, most commonly available in chocolate, vanilla and strawberry varieties, with water and ice for a cool, sweet and refreshing “milk” shake.
Power-Packed Smoothie. Boost the nutrition of a grab-and-go snack by blending whey protein powder with low-fat milk or yogurt and fresh fruit for a quick and easy high-protein smoothie.
Blueberry-Whey Smoothie
Serves 2.
All you need:
- 1 cup Hy-Vee frozen blueberries
- 1 banana, broken into chunks and frozen
- 1/2 cup ice cubes
- 1 cup almond milk or soy milk, chilled
- 2 tbsp whey protein powder, optional
All you do:
- In a blender combine blueberries, banana, ice cubes, almond milk and (if desired) protein powder. Blend until smooth. Add more almond milk for a thinner smoothie. Serve cold.
Nutrition Facts per serving: 135 calories, 3g fat, 0g saturated fat, 0mg cholesterol, 15mg sodium, 25g carbohydrate, 6g fiber, 5g protein.
The information is not intended as medical advice. Please consult a medical professional for individual advice.
