Guest post by Heather Oakes, Future Fit Training tutor and 3 times British Natural Figure Champion
Protein shakes are great – they enable you to get all the high quality nutrition you need whilst you’re on the go. The only downside is that after a while you may get bored with them and fancy something different. So why not spend time in your kitchen adding protein powder to some of your favourite yummy recipes?
I’m sure some of you have heard that “cooking protein denatures it, making it useless”. Hmmm, let’s think about that. We cook meat, fish and eggs. The protein in those seems to make it through our system and have a positive effect, so why would cooking a protein powder differ? The answer is that you can cook it and your body will digest it either way. Yes, the structure of the amino acids will change but the protein value remains the same. So let’s get creative in the kitchen and enjoy some healthy meals and snacks.
In my experience of cooking with protein powder, a simple whey protein gives better results than purer (more expensive) whey isolate and high carb meal replacement powders. There are many recipes you can try, or simply experiment adding protein powder to a recipe you like. Oats and protein powder can be a great substitute for flour in items such as pancakes and muffins making them gluten free, healthier and just as tasty.
Think about portion size when you are cooking with protein powder. If you would normally have one scoop of protein in your shake, try to make sure there would be one scoop of protein in each portion of whatever you are making. If you have added one scoop to cake mix, are you really going to eat the whole cake just to get your protein?
Protein pancakes – amazing breakfast food to get your day off to a good start. This quantity makes 5-6 thin pancakes:
- Half a mug of oats
- Half a mug of water
- 1½ large scoops of protein (I use chocolate flavour)
- 3 egg whites
- 1 egg yolk
Mix the ingredients in the blender, then fry as pancakes – not too thick
Add chopped banana, raisins or honey to suit, then get up early tomorrow and enjoy again!
I did my Advanced Pilates Instructor course with Future Fit Training, and Heather was one of my tutors on the course. I’d thoroughly recommend their courses. For more information follow the link at the top of the page.