Protein is the most widely used supplement ever, everyone has it at home today. For some, protein is even at the top of the supplementation pyramid and for others, protein is the only supplement they use.
But do you know how to use it for maximum effect? In today's article we'll tell you.
What to mix protein with?
When using protein, you're probably interested in recommendations on what to mix protein with. The manufacturer often states with water or skim milk. But can we take this recommendation as fact? So let's break down a few liquids that can be used:
1. With water
The most versatile liquid possible is without a doubt water, as you definitely can't go wrong by mixing protein in water. Combining protein with water is especially good after a workout, when we need to supply the body with protein as quickly and absorbably as possible.
2. With milk
Unless you are allergic to cow's milk protein or lactose is a problem for you, there is no reason to avoid combining milk and protein powder. But beware such a shake will have a higher caloric value and slower absorption. For this reason, you should definitely not use this combination after a workout, but for example as aas an alternative to a meal during the day when you don't care about fast absorption.
The benefits of protein with milk include a better tasting shake, higher protein and calcium content. I use this combination at night instead of casein, as the absorption of whey protein slows down due to whole milk, so it's a good alternative to cottage cheese at bedtime..
3. With almond milk
A popular substitute for cow's milk. It's especially popular in the diets of vegetarians and vegans, but also those who are lactose intolerant or allergic to cow's milk protein. Almond milk is naturally lactose-free. Compared to cow's milk, it has very few calories and is also low in calcium.
According to studies it has many health benefits, mainly due to its high vitamin E content. The combination of almond milk and protein can be used, for example, in a diet to diversify the taste.
Where can protein be used?
In my opinion, protein is a very versatile ingredient that can be used almost anywhere. With protein , you can enrich your food with the necessary protein and you don't have to sweeten or flavour the food. So let's take a look at a few options for where you can add protein:
1. In oatmeal
Oatmeal with protein is a very popular fitness breakfast. Here, simplicity is power, as combining protein and oatmeal makes for a very tasty and nutritionally balanced meal.
- I prepareoatmeal for my diet by mixing a scoop of protein with 50 grams of oatmeal in a bowl. Then I pour hot water from the kettle and gradually stir until porridge is formed.
- My tip for a tastier porridge is to cover 50 grams of oats with 100-150 ml of whole milk. I heat it in the microwave for a minute before stirring in a scoop of protein. The resulting meal has an acceptably low glycemic index, so it will keep you full for a long time.
2. Into a smoothie
A smoothie is a nutritious and refreshing vitamin-packed drink that is gaining more and more attention. Its consumption is recommended in various diet plans as a necessary and miraculous thing, which of course it is not.
In fact, the problem arises if your smoothie contains only sugars and lacks fiber and protein. That's where protein comes in, to add the necessary protein to your smoothie. As a result, your protein smoothie made from fruit and kefir is packed with vitamins, antioxidants and bifidobacteria.
3. Into the recipes
Today there are plenty of recipes to which protein powder can be added. On the Internet you can find recipes for cakes, buns and other desserts. These delicacies are more nutritionally balanced after adding protein and can be very tasty even without the addition of extra sugar. However, I personally recommend cheaper proteins in recipes, because when baking or cookingThe protein in the protein can degrade in baking and you won't get all the health benefits of premium proteins.
- Pour 150ml of milk into a shaker.
- Add 1 egg, 50 grams of cereal, a scoop of banana protein and a pinch of salt.
- Mix in the shaker (you can also blend with a stick blender) and you have a ready-made pancake mix,
- Then just fry. The result is a tasty yet nutritionally rich breakfast.
4. It's a hearty and nutritious pancake.
Protein in cottage cheese is a must for me. Especially on a diet where you are looking to lower your sugar intake. That is, when you are dependent on artificial sweeteners, stevia or just protein for sweet taste.
Plus, adding protein to cottage cheese will increase the overall protein content, which is essential both in the diet and for building muscle mass in the bulking phase. Just add 10-15g of protein and your nightly cottage cheese will turn into a treat.
What can I combine the protein with?
Protein can be combined with several other supplements. But do you know which combinations make sense and which ones don't? Let's take a look:
1. With a gainer
Gainer or saccharide is a controversial supplement. As in all other cases, opinions can vary.
I see the gainer as one of the not entirely necessary supplements.but objectively I can say that a gainer combined with protein is a great post workout shake.
After a workout and then drinking it, you supply your body with both protein and carbohydrates, a key combination to build muscle.
2. With creatine
Creatine is a supplement that really pays for itself and should be part of your regular supplementation. We recommend taking it both before and after your workout. After training, for practicality, it is suggested to add creatine to a protein shake and drink together.
The combination of creatine and protein will not bring any miracles, but it certainly won't hurt. Unless perhaps, as a protein source, it will prolong protein synthesis.
3. With glutamine
L-Glutamine is an essential amino acid in the muscle cell. The body can make it on its own, so it may seem that glutamine supplementation is unnecessary. It is just the opposite, because during hard training glutamine levels drop quickly and take a long time to recover.
Therefore, it is advisable to supplement glutamine after training in combination with protein, as glutamine plays a key role in protein synthesis. Glutamine supplementation even strengthens the immune system.
I also give a scoop of glutamine before bed to aid recovery.
Glutamine under the microscope: correct dosage, effects and our experience
4. With omega 3
Omega-3s can increase our body's sensitivity to the presence of amino acids in the blood. This means that they help us to trigger the initiation of proteosynthesis.
In combination with protein, they create a synergistic effect, and therefore it is definitely worth using this combination.
5. With collagen
Collagen is a protein known for its positive effects on joint health. In the human body, it is found in bones, cartilage, tendons, ligaments, skin, etc.
While whey protein promotes muscle growth, the collagen protein contained in jointin joint nutrition contributes to the regeneration of connective tissues and complements a different spectrum of amino acids.
It is generally recommended to supplement collagen together with vitamin C, which supports the effects of collagen. But you can't go wrong by combining joint nutrition or pure collagen with protein, combining two different types of protein.
6. With amino acids (with BCAAs)
We are also often asked if it is possible to combine protein with BCAAs. I don't see a problem with this, however, some greater justification as well. If you are taking a good quality proteinit already contains a wide range of amino acids and adding anotheramino acids from products labeled "BCAA" would be largely a waste of money.
7. With coffee
Finally, let's talk about combining protein with coffee.
If you like coffee, you'll love the combination of protein and coffee with ice. It's a great choice in the summer, for example, as a refreshing shake at the swimming pool. In one shot, you'll give your body the protein it needs, as well as caffeine, which acts as a stimulant.
That's the end of today's article. We have presented several possible options of what to mix protein with, even recipes and combinations with other supplements. We hope we have inspired you to try some of the combinations. If you have any questions, feel free to ask in the comments, we'll be happy to answer them.
More articles like this:
- What to mix creatine with for maximum effect?
- How do we rate Gymbeam proteins? True Whey and Just Whey?
- What protein to choose?
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Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.