Whether you want to lose weight, build muscle or get rid of protein deficiency, then whey protein is the right supplement for you to pick. People still have a lot of confusion about what is it and how to make whey protein to get toned muscles. It is also important for you to know how whey protein is made. Well, whey is a byproduct of cheese production. It is the liquid part of milk that left after making cheese. Then the liquid part of milk is dried out and packed in the boxes. It goes through some processes to take the powder form that people use to lose weight. Whey protein proffers many health benefits such as boost fat burn, enhance strength, reduce appetite, provide energy, improve blood sugar, and boost immunity as well as glutathione. There are few types of whey protein
Types of Whey Protein
- Whey Protein Concentrate
- Whey Protein Isolate
- Whey Protein Hydrolysate
Whey Protein Concentrate
Whey protein concentrate has a low level of carbohydrates (lactose) and fat. It is packed with amino acid and contains 75% of pure protein and the rest 25% is carbohydrates and fats. It has good taste and also budget-friendly. The concentrate protein is affordable as compared to other proteins.
Whey Protein Isolate
Whey protein isolate is the purest form of whey protein. It goes through a process to remove impurities. Isolate has 95% pure protein as the lactose, water, and cholesterol is removed while processing. It is quick to digest as compared to the whey protein concentrate. Isolate contains less to no lactose and best for the people who can’t tolerate lactose. It is expensive as compared to the whey concentrate.
Whey Protein Hydrolysate
It is called a predigested protein as it absorbed faster as compared to other proteins. Whey protein hydrolysate has undergone a hydrolysis process that makes your body absorb the protein. It doesn’t reduce whey protein’s nutritional qualities. Whey protein hydrolysate has 80 – 90% protein. It is an expensive type of whey protein.
Ways To Make Whey Protein
There are several ways to make whey protein. Some people make their whey protein at home to gain muscles and lose weight. This natural whey protein is also effective and budget-friendly. You can find whey protein with different flavors on the market. It is quite easy to make shakes and smoothies using whey protein powder. If you want to build muscles, then you can use milk, bananas, and peanut butter in your shakes and if you are trying to lose weight, then replace the milk with water and use small bananas. If you want to lose weight as well as gain muscles, then the following ideas of making whey protein are best for you.
Milk or Water
I have seen a few people drinking whey protein in the simplest way. So, one of the easiest ways to make whey protein is to add 1 glass of milk or water in the blender. Put the whey protein powder in the blender and blend it. The amount of protein depends on your body weight and activities. After blending, the whey protein is ready to drink.
Almond Joy Protein shake
- Sliced almonds 1/4 cup
- Unsweetened coconut (shredded) 1/4 cup
- frozen bananas 2
- Honey 1 tablespoon
- Cocoa powder (unsweetened) 1 tablespoon
- Primal Kitchen chocolate coconut fuel 2 scoops
- Almond milk 2 cups
- Almond extract 1 teaspoon
First, you need to preheat your oven to 350 degrees. Spread out shredded coconut and sliced almonds on a baking sheet and bake it for 10 minutes or until you see the brown color of almonds and coconuts. Now, add toasted almonds and coconut with other ingredients into the blender. Keep blending until it becomes smooth. Line the rim of the glasses using extra honey. Pour the shake into the glasses and add extra coconuts and almonds on the top. Your drink is ready to serve.
Banana Protein Shake
- Vanilla whey powder 1 scoop
- Medium to large banana 1
- Light soy milk 8 oz.
- Few drops of vanilla essence
- Golden syrup 1 tablespoon
- Low-fat natural yogurt 1 tablespoon
- Almond, soy, linseed mixture 1 tablespoon
- Ice cubes 3 – 4
It is one of the simplest recipes as you just need to collect all the ingredients from the superstore, and a blender. Put all the ingredients in the blender and blend, blend, and blend. Your banana protein shake is ready. Enjoy it.
Cinnamon Roll Protein Shake
- Vanilla whey powder 2 scoops
- Sugar-free vanilla pudding (instant) 1 tablespoon
- Artificial sweetener 1 packet
- Butter flavor extract
- Imitation vanilla 1/2 teaspoon
- Cinnamon 1/4 teaspoon
- Water or low-fat milk 8 oz.
- Ice cubes 3 – 4
To make Cinnamon roll protein shake, you need to put all the ingredients in the blender and blend.
Chocolate Banana Peanut Protein Shake
- Chocolate whey protein powder 2 scoops
- Peanut butter 1 tablespoon
- Cocoa powder 1 tablespoon
- Banana 1
- Milk or water 12 oz
- Ice cubes 4 – 6
Add all the ingredients in the blender and blend.
Pineapple Protein Shake
- Whey protein of your choice 1 scoop
- Pineapple juice 1 cup
- Strawberries 3
- Yoghurt 1 teaspoon
- Banana 1
Blend all the ingredients together.
Whey protein is used to build your muscles and toned the body. Whey protein powders are easily available and many fitness freaks prefer to buy it. There are three different types of protein; concentrate, isolate, and hydrolysate. Some people also make natural whey protein at home. To give some information to you on how to make whey protein, I added some recipes that are easy to make. If you want to build muscles, then you can add banana, peanut butter, and milk, but if you are only taking whey protein to lose weight, then take less banana and swap milk with water. I hope you like the article.