Protein powder is a useful supplement to help you increase your protein intake, especially if you find hard to get enough of it. In addition to that, if you are in a weight loss plan, you want it to be fat loss, not muscle. So adequate protein intake & lifting weights helps to maintain your muscle mass during a caloric deficit phase. Aim for 0.7- 1g of protein per pound of bodyweight or 1.4-2.4 g/per kg a day. Here are some ways to incorporate the protein powder in your daily meals:
1.Cereal/Oats/porridge: add 1 scoop.
2.Coffee with vanilla protein shake instead of or added with milk.
3.Protein Smoothie: add 1 scoop and blend.
4.Yogurt: add 1/2-1 scoop and mix.
5.Protein Treats: You can make energy bites / truffles with protein powder.
6.Protein In Place of Flour: Protein is a great substitute for flour in lots of baking recipes! There’s usually a 1:1 ratio but check the instructions for the recipe when you bake.
7.Peanut Butter: Mix 2-4 tbsp of peanut butter with 1/2 scoop of protein powder. Mix with water or nut based milk for an awesome spread. Eat this w apples or even on toast!
8.Protein Pancakes: Use protein instead of flour.
9.Protein Mug Cake: Use protein instead of flour.