Diet & Nutrition 4 MIN READ 399 VIEWS November 3, 2021

How To Consume Whey Protein In The Morning

Written By HealthKart

Whey proteins are the best source of food that would increase the body metabolism but how can you incorporate whey protein in your breakfast? In this era, where everyone is health conscious, how do you know which whey protein in the morning would benefit the body the most?

Whey Proteins can be treated just like any other ingredient powder to your dishes. You can add whey proteins in breakfast meals like pudding, oatmeal, soups, and energy bites. By doing this, you provide your body with an adequate amount of protein.

However, many people might think that since whey proteins are healthy, it is normal to go overboard with them. However, this may prove to be super risky. Therefore, having around 20gm of whey protein is generally recommended. 

What Are Whey Proteins?

Whey Proteins are substitutes to natural protein sources, providing similar benefits to the body as natural sources. The great thing about whey proteins is that they are low-calorie proteins available in milk. These proteins contain all the essential amino acids and include proteins like Alpha Lactalbumin, Bovine Serum Albumin, Beta-lactoglobulin, Glycomacropeptide, Immunoglobulins, Lactoferrin, Lactoperoxidase, and Lysozyme.

Athletes and bodybuilders prefer whey protein, as it helps strengthen their muscles. People struggling with weight can also have whey protein in the morning to aid muscle mass development.

Benefits of Whey Proteins

Whey Proteins have a good number of health benefits; some of these are –

  • It helps weight loss and controlling weight.
  • It is beneficial in lowering cholesterol, which in turn keeps cardiovascular health in check.
  • It is found that Whey Proteins have anti-cancer properties.
  • It is seen to improve immunity in children with asthma.
  • Whey proteins help reduce blood pressure in patients with hypertension.

The deficiency of protein in the body can be quite dangerous; therefore, having whey protein for breakfast can be an amazing option for everyone.

When Can One Have Whey Protein?

A lot of people prefer taking whey protein in the morning. This is because whey proteins can help you regain muscle strength. Thus, consuming it within 1 hour of the workout can be advantageous for the body. It is imperative to know that having 20 to 30 gm of whey protein at any time of day would not lead to harmful effects. 

Moreover, having whey protein for breakfast can be considered great also because it is easily digestible and has an excellent amino acid profile that makes you ready for the day. 

A lot of people also take whey proteins before a workout. This results in creating a positive nitrogen balance, thus increasing protein synthesis and developing muscle mass. You can increase your protein synthesis by taking around 25 gm of whey proteins immediately before a resistance workout. 

Whey Protein In The Morning – A Few Recipes

Whey protein for breakfast can be extremely beneficial. One just needs to know the right way to have it. Here are some great recipes to try whey protein in breakfast.

Recipe 1- Whey Protein in Coffee

Coffee is one of the standard drinks for breakfast. You can have a mixture of hot water and Whey Protein powder in your coffee. This way, you can easily consume whey protein in breakfast. 

Ingredients:

  • Hot water – ½  Cup 
  • Whey Protein – 20gm 
  • Coffee Powder – 1 Tbsp 
  • Milk – ½ Cup 
  • Sugar – To taste

Procedure:

  • Take half a glass of hot water and mix around 20 gm of Whey protein
  • Mix it with milk
  • Add coffee powder and sugar to taste 
  • Keep stirring it continuously to prevent clumps

Recipe 2- Whey Protein Porridge

Whey protein porridge is one of the most fantastic breakfast recipes. Adding whey protein to a bowl of oats is a great idea. This generally does not hamper the taste and consistency and your diet is fulfilled. 

Ingredients:

  • Water – ½ cup 
  • Oats – 1 Bowl 
  • Seasoning salt and pepper
  • Whey Proteins – 20gm

Procedure:

  • Put a cup of water in a pan and bring it to a boil
  • Add Oats to it and let it cook for a couple of minutes 
  • Add around 20 gm of whey proteins to it and season salt with pepper as per taste

This is a simple and the best whey protein porridge, which offers amazing health benefits. 

Recipe 3- Whey Protein in Pudding

Pudding is loved by many; adding whey protein to it would be a great idea as it would assure great taste with many health benefits.

Ingredients:

  • Greek Yogurt – 1 Bowl 
  • Nut Milk – ½ cup 
  • Stevia or sugar – To taste
  • Whey Protein – 20gm 

Procedure:

  • Add about 20 gm of protein powder to Greek yoghurt 
  • Mix and stir all ingredients together and add some nut milk and sugar
  • Refrigerate the mixture for about 30 minutes. 

This can be the best alternative and even better recipe than a whey protein shake for breakfast. 

Recipe 4- Whey Protein in Soup

If you love to have a bowl of thick soup in the morning and want to make it healthier, then adding whey protein can work wonders for you.

Ingredients:

  • Chopped vegetables – 1 bowl 
  • Water – 1 cup 
  • salt and pepper – To taste
  • Whey Protein20gm 

Procedure:

  • Put a cup of water in a pan and bring it to a boil
  • Add chopped vegetables and let them cook for a few minutes
  • Add seasonings like salt and pepper
  • Add whey protein to it before you serve it 

Recipe 5- Whey Protein Energy Bites

Whey protein forms the best ingredient in the energy bites. These act as protein bars and can be consumed before and after workouts. 

Ingredients:

  • Poppy seeds – 2 tbsp 
  • Whey Protein – 20gm 
  • Oats – 1 Cup 
  • Lemon zest – 1 tsp 
  • Water – 1 Cup 
  • Sugar/Jaggery

Procedure:

  • Put poppy seeds, oats, lemon zest, and jaggery in a mixer and blend them 
  • Add a small amount of water to give it consistency
  • Take out the mixture and make small balls out of it 
  • You can have one small ball a day for instant energy

Conclusion

Adding whey protein shake for breakfast too can be a great idea that you may want to consider. However, making one of these recipes a part of your diet plan will be the right choice for those who want to increase their protein intake without compromising on the taste.

Medically reviewed by Dr. Aarti Nehra

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