Whey Protein

Whey Protein for Kids: What You Need to Know

Whey Protein for Children
Is Whey Protein Safe for Kids
Best Ways to Use Protein Powders for Kids
Benefits of Whey Protein for Kids
The Appropriate Dosage of Whey Protein for Kids
Conclusion

Protein is equally necessary for children, as it is for adults. There are a lot of natural food sources for protein like chicken, fish, eggs, tofu, chickpeas, and more. However, a lot of times, children cannot acquire the required protein level through natural food sources. This is where whey protein for kids comes into play. 

Whey protein is essential for children if they cannot get as much protein as is required by their body. This is because protein is one nutrient that aids in growth and development, keeps bones strong, and boosts the immune system. Apart from this, it also helps with tissue growth and repair and promotes lean muscle growth. 

Protein is especially crucial during the toddler years because it is a time of rapid growth and development. But many parents are concerned and wish to know if whey protein for children is safe or not? 

Whey Protein for Children

Nutritionists agree that protein is one macronutrient that is most important for the human body from the very beginning. Among the many protein sources, many parents are now exploring the option of whey protein for children.

One of the most common proteins found in dairy products is whey protein. Whey protein is a byproduct of the cheese-making process that contains significant essential amino acids required for proteins to perform their roles in the body. Whey protein is usually available in powdered form and can be mixed into liquids or soft meals like applesauce or blended into a smoothie with ice and fresh fruit.

Whey protein for toddlers is safe and beneficial as long as it is basic and contains no wacky chemicals like caffeine or muscle-building substances. It is also crucial to note that more isn’t always better when it comes to protein. Therefore, parents and caregivers should keep the correct dosage in mind.

Extremely active children may require slightly more protein than ordinary children. Therefore, whey protein for kids is a great alternative if they are not getting ample protein from natural food items.

Is Whey Protein Safe for Kids?

When consumed in appropriate amounts, whey protein has no side effects and is generally safe for children and adults. However, excessive doses can cause some undesirable effects. When whey protein is consumed excessively, it can cause constipation, nausea, thirst, bloating, cramps, loss of appetite, tiredness, and headaches. Excessive protein consumption might also result in unwanted weight gain and other health issues.

While there is no denying that protein powders are great for children, there is no need to supplement your child’s protein intake with protein powders if they are already a good eater.

Best Ways to Use Protein Powders for Kids

Another issue with whey protein for kids is that they don’t always taste well. In such a case, protein powders can be used or mixed so that the child consumes them without much fuss.

  • Protein powder can be used to make hot chocolate, cookies, or brownies
  • Juices with fruit-flavoured protein powder
  • Soups and stews using flavourless protein powder
  • Combine protein powder with yoghurt, oats, applesauce, or pudding to make a delicious shake
  • Protein powder can be used to make muffins, bread, and doughs

Benefits of Whey Protein for Kids

Whey is a complete protein since it contains all the nine essential amino acids and has only a small amount of lactose and therefore is easy to digest. Whey also contains leucine, a muscle-building amino acid. These are the main reasons why whey protein for toddlers and children is recommended for their development. 

Here are a few reasons why whey protein for child is beneficial:

1. Protein powders, especially whey protein, contain vital amino acids necessary for children’s growth and development.

2. Whey protein encourages hormone production in the body. As your children reach puberty, their bodies will begin to make hormones. For the smooth creation and transport of various hormones, protein is required.

3. Protein is super essential when it comes to maintaining or reaching a healthy weight. A delightful protein-packed shake or smoothie with no added sugar is a fantastic way to nourish a child without piling on the pounds. 

4. We already know how protein boosts energy. Therefore, whey protein for children becomes essential as it boosts their immunity and protects them from illnesses and diseases. 

5. Whey protein can be beneficial for sensitive stomachs too. It is minimally processed to preserve its optimum biological activity and immune-modulating components found in milk and it is designed to be gentle on sensitive stomachs. Therefore, whey protein for kids who have a weak stomach is a bliss. 

The Appropriate Dosage of Whey Protein for Kids

While many parents and caregivers are indulging in feeding their children some protein powder, it is safe to say that whey protein for children is becoming a part of their ritual. As soon as parents get their answer to the question, “is whey protein safe for kids?”, they try to include it in their meals so that their bodies can receive an ample amount of protein. 

However, it is also necessary to know the thin line between ample and excess. Therefore, one must know the correct dosage of whey protein for kids. This is because overconsumption can do more harm than good.

Here is how much protein children need across different age groups. It would be beneficial only when served in the required amounts. 

AGEPROTEIN REQUIREMENTS PER DAY
1-3 years13 g
4-8 years 19 g
9-13 years34 g
14-18 years (female)46 g
14-18 (males)52 g

Ideally, protein consumption should be around 0.8 grams per kilogram of body weight. If your child weighs 12-13 kg, daily protein consumption should be around 10 grams. However, as mentioned earlier, active children might need more protein daily. Hence, when it comes to the consumption of whey protein for toddlers and children, it should be strictly according to the dosage as mentioned above. 

Conclusion

Whey protein, amongst all other protein powders, can be great for children. Nowadays, many doctors recommend whey protein for kids, especially if they have a deficiency of this macronutrient. 

Protein is one of the most crucial building blocks for your child’s body. However, taking whey protein in the right amount is necessary. It is always recommended to consult a doctor, especially when it comes to your child’s wellbeing and then consume the protein powder in the quantity that the doctor suggests. This way, parents would be assured and the child would be healthy.

How To Consume Whey Protein In The Morning

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

Using Protein Powder To Lose Weight

Protein is one of the most essential components required for the body. Consuming effective sources such as whey protein concentrates can be a very efficient way of supplying those essential proteins to lose weight to the body. Supplements like whey protein concentrates are typically extracted during the manufacturing process of cheese during which there is a milky white substance called whey coming out of the processor. 

Whey protein is rich in proteins and several essential nutrients, making it the perfect choice for nutritional supplementation. This liquid is then dehydrated and processed into a fine powder to make the base for whey protein. Several companies incorporate the best protein for weight loss with components such as flavouring substances and added protein to make it easier to consume. Use whey protein for weight loss to get the complete package and provide nine essential amino acids to your body which are responsible for a plethora of functions.

If you are someone who is trying to lose weight, chances are that you have been advised to consume protein powder at some point. Products such as best protein for weight loss are useful for promoting the growth of lean muscle tissue while improving the synthesis of muscles within the protein at the same time. However, there is a specific method of whey protein supplementation that you should be following in combination with a rigid lifestyle. Consuming protein products without a fixed regimen or a diet plan in mind can be dangerous for your body and you may end up in worse shape than you already are.

Here are few pointers that can help you get a better understanding of whey protein and help you lose weight 

Choosing the right supplement

It is important that you choose the right kind of protein before you begin with nutritional supplementation. Always use whey protein for weight loss that contains the least amount of ingredients so that you know you are getting as close to the purest form as possible. Definitely avoid supplements that have unnecessary filler content such as sugars or artificial flavourings since they can only make your sugar cravings worse. If you are someone who follows specific diets such as veganism, you can also opt for plant-based sources of protein to lose weight such as pea protein or hemp protein. 

Avoid Snacking

The best protein for weight loss supplements are usually very nutrient-dense and can significantly reduce your cravings for junk by satisfying your magnesium requirements and keeping the hunger hormones in check. If you are someone who is new to the concept of weight loss, it is recommended that you keep your snacking to a minimum and completely avoid consuming processed junk food with high amounts of sodium and sugar. Instead, you can go for healthier options such as protein bars or protein-based chocolates. 

Smoothies

A good way to make sure that your body gets the recommended amount of whey protein intake would be to incorporate products such as protein supplements into smoothies. Smoothies are quick and easy to consume and will provide you with a feeling of satiety. The best protein for weight loss is also a good way to satisfy your sugar cravings without actually using processed food items. You can also include foods that are a rich source of antioxidants and other essential nutrients inside these smoothies as a way to meet their recommended daily allowance. 

It is also important to use whey protein for weight loss and keep in mind the overall nutritional intake that you are getting from these smoothies. Just because they are rich in protein does not mean that they are going to be any less in carbs and fats. Here are two quick and easy breakfast smoothie recipes that you can try experimenting with:

  • Spinach Breakfast Smoothie: Combine a cup of milk, a scoop of vanilla protein powder, some raspberries, baby spinach, and some ice in a blender. Blend at the highest speed until you get a rich creamy texture.
  • Chocolate Breakfast Smoothie: – Combine a cup of water, a scoop of chocolate flavoured protein powder, a spoon of peanut butter, and a scoop of instant oats in a protein shaker. Thoroughly mix it up and serve it chilled. You can also use processed oats for better consistency.

Consuming smoothies based on proteins to lose weight is a great option for working people who do not have the time to monitor their protein intake. The primary formula for any breakfast smoothie is to include a base liquid such as milk or water, protein powder of your choice, and some kind of fruit or vegetable such as avocado to give your protein shake some extra body and nutrition. 

Meal Replacements

Another way to use protein supplements for weight loss benefits is to gradually make them into viable replacements for meals. It is very important that you get your measurements right for this one, or else you will end up feeling malnourished. The general rule of thumb for using protein products as meal replacements would be to make sure that your recipe contains at least 20 grams of protein, 50 grams of carbs, and about 15 grams of healthy fats.

Make sure to limit the sugar content of your recipe to less than 30 grams as well. One of the benefits of whey protein is that there are several recipes that you can follow to include protein powder based foods as a whole meal replacement, such as protein smoothies, protein brownies, homemade protein bars, etc. It is also recommended that you consult your medical health practitioner before deciding to swap out your meals for protein powder based recipes. 

Exercise

whey proteins to lose weight

Lastly, a huge part of weight loss that you are expecting comes from doing the right exercise. Engaging in physical activity helps with the stimulation of blood, proper growth of muscles, and improving body coordination in general. The ideal form of exercise to support a healthy and gradual weight loss would be to indulge in resistance training, along with the regular supplementation of whey protein. 

It is recommended that you consume a minimum of 30 grams of whey protein before and after engaging in your workout to ensure that your muscles don’t get sore due to the build-up of lactic acid. Consuming the best protein for weight loss in combination with the right exercise can also be useful in preventing your body from entering into a stage of catabolism wherein it begins to consume its own muscles. This is why it is important to time your workouts and whey protein consumption in a manner that is ideally optimised by the body.  

Your body begins to lose weight when all the stored units of fat are converted into units of energy, which is then utilised to carry out essential functions. This process is called metabolism. Your metabolic activity is primarily determined by the amount of muscle or fat you have in your body. A single pound of fat only burns about 10 calories a day, while a pound of muscle can get you up to 30 calories.

Another important benefit of whey protein is that If you lift the right amount of weight, your muscles get stimulated and release enough energy to burn up most of the fat in your body. One thing to keep in mind is that by doing this and following a weight loss diet, you are not only burning fat but also putting on quite a bit of muscle, which means that the numbers on your bathroom scale might go up a little.

Is Raw Whey Protein Hard To Digest

Typically, whey protein is a product that is extracted when cheese solids are separated from the milk. The milky white substance that comes out during the process is actually full of pure protein that can be harnessed as a potential nutritional supplement. The liquid is then processed into a powder through dehydration and is incorporated with certain compounds such as isolated proteins, flavouring substances, artificial sweeteners, etc in order to make it more nutritious and practical to consume. Raw whey protein is just the substance that you get after the milk solid extraction, without the added presence of any chemicals or flavours. 

They are typically sold at lower rates and have a higher chance of availability since they require little to no processing. You could say that the whey protein concentrates that most companies sell are similar to this raw form of whey protein. 


It is a common misconception that digesting raw whey protein is very different from the normal whey protein. Truth is that in essence, you are getting the same amount of amino acids and a similar protein profile in both cases, which means that both these compounds are more or less the same thing.

If that is the case with these nutritional supplements, then you may be asking yourself about what it is that separates these two. Let us understand more about raw whey protein and how it is distinguishable from the usual whey protein powder: 

  • While whey isolates receive heat treatment and are incorporated with certain chemicals, raw whey protein is the compound that you get during the initial processing stages of whey and does not contain any artificial flavours. This makes it the purest form of whey protein.
  • Whey protein supplements are typically processed to be completely rid of nutrients while the best raw whey protein is a rich source of fats, carbs, and lactose.
  • While raw protein is definitely a purer source of protein, it does have a slightly lower protein content than your run of the mill protein isolates. 

Recommended Intake Of Raw Whey Protein

Recommended Intake Of Raw Whey Protein

Another of the many raw whey benefits is that it has similar nutrition intake recommendations to normal sources of whey protein. While the specific intake requirements may differ from individual to individual depending on their body composition and state of health, a general rule of thumb would be to consume around 0.8 grams of protein per kilogram of body weight to stay fit and healthy.


The food and nutrition board of the Indian Medical Association has also come up with the recommended daily allowance of protein for the average individual depending on their age. Keep in mind that this is only to sustain bare bodily functions and certain individuals such as athletes and sportspersons may need to consume more amounts of protein in order to support their prolonged physical exertion.

Given below is a table that illustrated the average raw whey protein requirements of individuals depending on their age: 

Age and sexTotal RDA in grams (g) per day
Babies and children
0 – 6 months9.1
6 – 12 months11.0
1 – 3 years13.0
4 – 8 years19.0

Males
9 – 13 years34.0
14 – 18 years52.0
19 – 70 years and older56.0

Females
9 – 13 years34.0
14 – 70 years and older46.0
Pregnant or lactating people71.0

Always make sure to consult your doctor before supplementing your daily nutritional intake with any raw whey protein supplement in order to avoid potential health complications. 

Digestibility Of Raw Whey Protein

Digestibility Of Raw Whey Protein

Typically, the whey protein supplements that you usually consume are incorporated with some form of digestive enzymes to make them more absorbable for your stomach. This increases the effectiveness of the protein and helps in the better release of energy. 

Raw whey protein on the other hand is completely devoid of any processed nutrients or digestive enzymes. This has led to a common misconception that this protein is not capable of being digested by the body or that it may lead to problems in the gut.

While it is true that raw and unprocessed products in general can have a deteriorating effect on the kidneys due to the presence of bacteria or the complete absence of enzymes, that is not the case with raw whey protein. Raw whey protein is typically manufactured from a pre existing form of digestible product, i.e milk, which has its own digestive enzymes.

One of the benefits of raw whey proteins is that they also have a similar amino acid profile to the typical whey protein supplements, which means that these amino acids are easily absorbed by the body without any issues. 

Our kidneys also excel at absorbing and promoting the digestion of raw whey protein without any issues. Any excess or undigested protein is easily processed by the liver, which then converts the protein into a form of uric acid and gets flushed out from the blood via micturition.

Another plus point here is that humans in general have adapted themselves to consuming milk and milk products in general as a result of evolution. This means that there is virtually no excessive load being exerted on your kidneys and that you can consume this protein for as long as you want while staying within the recommended daily limits to avoid any potential side effects. 

An important thing to keep in mind here is that our body can only process about 25 grams of protein at a single time. This needs to be metabolised completely before you supply more protein to our body since it cannot store protein in our body like it does with components like fat or glucose. Not timing your protein intake will only lead you to consume excess amounts of protein which is not absorbed by the body and instantly excreted. 
The only possible disadvantage of consuming raw whey protein is that since it is unprocessed, it contains all the fat that is originally present in the milk. On the bright side, it also contains a lot of glutamine and branched chain amino acids that are useful for bodily functions. Additionally, the fat present in raw whey protein can also be beneficial for synthesising the production of hormones and aiding the absorption of essential nutrients.

Understanding The Roles Of Plant And Whey Protein In Today’s Nutrition

There are no two ways about it, protein is a nutrient that is required by every single body in order to promote healthy functioning. It carries out important tasks like ensuring the proper growth and development of the body, boosting the process of repairing, and maintaining muscle mass. 

While consuming vegetable protein rich food along with sources such as grains, eggs and dairy powders can give you a fair amount, they may not end up meeting the minimum requirements of your body. This is why it is important to include nutritional aids such as the best protein supplement in your daily food intake – as a way to meet the recommended daily intake for protein. 


There are several forms of the best protein supplement available in the market depending on their chemical composition, sources, the bioavailability of the nutrients in them etc. Two such forms of protein supplementation available include plant based protein and whey protein.

Let us understand more about these two forms of best protein supplement in the market and determine how they can be beneficial for your body in their own ways through a series of comparisons, such as: 

Manufacturing Process

Manufacturing Process

Whey protein powder weight loss uses a distinct form of the manufacturing process in which the whey is separated from rich creamy milk and then processed to eliminate components such as carbohydrates, water and fats.  

The leftover milky white substance is now chemically dehydrated and processed into a fine powder, containing purely of the protein. One of the more common whey protein uses is that depending on the actual concentration of the protein within the powder itself, whey protein is available in forms such as isolates, hydrolysates, and concentrates. 


On the other hand, vegetable protein is commonly synthesised using sources of plant protein such as brown rice, soy, and hemp. They have a signature manufacturing process in which these plant sources are extracted and then chemically processed to remove components such as starch and carbohydrates, ensuring that only protein remains within the mixture. 

Quality Of Protein

Quality Of Protein

Best protein supplements that have been based on animal extracts contain a naturally higher amount of proteins since they are also a source of all the essential acids that your body needs to boost the synthesis of protein and enhance its absorption. 

Whey protein powders in particular contain all the nine essential amino acids that your body needs in order to promote optimal functioning, which is why these forms of proteins are often referred to as complete proteins. One of the common benefits of whey protein is that it is a rich source of leucine which is the most potent form of amino acids that is essential for the process of aiding muscle growth and increasing metabolic activity. 

This would make whey protein a preferable choice over plant protein for someone who is coming fresh off of an intense workout.

Plant-based proteins on the other hand are often called incomplete proteins since they are synthesised from sources such as pea and hemp which are physically incapable of containing essential amino acids. 

The significant lack of these components affects the protein powders ability to facilitate the better absorption of protein from your daily food intake. However, if you are someone who wants to follow sustainable methods of living while practising veganism or vegetarianism, you can complete your protein requirements by combining plant-based protein powder supplements with other sources of protein that are rich in amino acids as a way to complete the cycle.

Process Of Digestion

Process Of Digestion

Since best protein supplements such as whey protein are derived from organisms, they contain fats and other such components that may cause irritation to the dietary system. This situation is more likely to happen with those who have been diagnosed with disorders such as lactose intolerance. This can give rise to whey protein powder side effects such as bloating, constipation, diarrhoea, or indigestion.

Vegan proteins on the other hand are specially formulated to be completely free of components such as dairy and fats, along with being processed in a way that they can be easily broken down by the body without causing complications such as bloating or flatulence. 

Satiation

Satiation

Vegetable protein is often broken down by the body to produce energy at a relatively slower rate when compared to animal-based sources of protein such as whey powder. The prolonged metabolism and release of nutrients while processing plant protein helps keep your body satisfied for longer and keeps hunger pangs at bay. 

Whey protein on the other hand is one the fastest absorbed sources of protein and causes you to be hungry within a short period of time. Consuming whey protein can also be a bad idea for people trying to lose weight since animal-based sources of protein have higher fat content when compared to the best plant protein. 

Additives

Additives

Animal-based sources of protein such as whey do not have a naturally appealing taste, which is why several companies often infuse it with artificial flavouring substances that makes it easier to be incorporated into commercial products such as shakes and powders.

Plant-based sources such as pea protein on the other hand are extracted from natural and flavourful sources, each with its own distinct flavour profile. It is also to be noted that a lot of the companies that manufacture products such as plant protein do not add harmful additives such as preservatives or flavourings since they want to keep their products as organic as possible. 

Additionally, vegan protein is also easier on the environment since it does not require the consumption of any animals, making it the better choice for you. 

Verdict 

Verdict

At the end of the day consuming protein is going to help you no matter what, and each form of it has its own advantages and disadvantages. It can be difficult to objectively ascertain what product is good or bad for you, which is why it is up to you to consult with a healthcare practitioner and examine your body requirements before adding the best protein supplement to your diet.

How To Use Whey Protein Smoothies To Lose Weight

A lot of the time, people who go to the gym experience trouble keeping their bodies healthy since they undergo a lot of physical exertion that drains most of the nutrition that they consume. This is one of the main reasons why it is recommended that we consume a good amount of protein along with our daily food intake.

However, this can be difficult if you are someone who does not have a lot of time to plan out their intake. This can be easily fixed by involving nutritional aids such as whey protein powder to lose weight in your intake. 


Whey protein is one of the most commonly used nutritional supplements available in the market. It is manufactured by isolating a group of protein-rich components from milk during the production of cheese. After the fatty milk solids have been separated from the mixture due to coagulation, the milky, watered-down substance obtained during this process is then dehydrated and produced into a powder which we then consume. There are several types of whey protein such as isolates, concentrates, and hydrolysates.

One of the easiest ways to include whey protein powder in your diet would be to start drinking a whey protein shake. It is generally made by combining protein powder with natural whole foods that contain antioxidants and other essential nutrients.

Benefits Of Consuming Whey Protein

Given below are some of the whey protein benefits that you can get by including whey protein shake recipes in your diet:

  • Supports muscle health: One of the most common whey protein use is that it helps us gain muscle by promoting the flow of oxygen to the tissues, boosting the healing process in our cells, and supporting the absorption of essential vitamins and minerals. It also eliminates lactic acid buildup which can greatly improve your workout quality by eliminating soreness. 
  • Regulates Appetite: Another whey protein benefit is that it helps control our appetite by limiting the release of hunger inducing hormones such as ghrelin and boosting the secretion of peptides. Protein also has a very densely packed structure which means that you get a higher amount of protein within the same quantity of food. This leads to better nutritional choices and helps whey protein lose weight.
  • Regulates Cognitive Functioning: One of the benefits of consuming the best protein shake is that it helps boost the concentration of oxygen present inside the brain, along with stimulating the release of neurotransmitters. This is helpful for improving the concentration levels of the brain, stabilizing our mood, and preventing the development of neurodegenerative diseases such as Alzheimer’s or Parkinson. 

Recipes For Protein Shakes

Given below are some of the best protein shake recipes that you can include in your daily diet:

Strawberry Protein Smoothie

best protein shake recipes

Ingredients 

  • 1.5 cups whole frozen strawberries
  • 1/2 cup frozen sliced banana
  • 1/4 cup of your preferred protein powder 
  • 1/3 cup greek or low-fat yoghurt 
  • 1 cup unsweetened almond milk
  • (optional) Graham crackers

Instructions

Combine your strawberries, banana, protein powder, yoghurt, and almond milk in a blender and blend it at the highest speed until you get the desired consistency. You can top off your protein shake with some crushed graham crackers and whipped cream as well. Enjoy!

Nutrition Facts

  • Calories: 206 
  • Sugar: 13 grams
  • Fat: 2 grams
  • Carbohydrates: 28 grams
  • Fibre: 5 grams
  • Protein: 19 grams

Vanilla Banana Protein Smoothie

Protein Smoothie

Ingredients

  • 3/4 cup nonfat Greek yoghurt
  • 2 cups frozen sliced bananas
  • 1 teaspoon vanilla extract
  • ¼ cup vanilla protein powder 
  • 2 cups milk

Instructions

Start out by freezing your Greek yoghurts into tiny cubes using an ice tray. Once it is frozen solid, combine it with some sliced bananas, protein powder, vanilla extract, and milk in a high-speed food processor. Blend your mixture until you get the desired consistency and top it off with a garnish of your choice. You can also add some coconut or peanut butter to this smoothie to give it some extra crunch and texture.

Nutrition Facts

  • Calories: 163 calories
  • Sugar: 10 grams
  • Fat: 2 grams
  • Carbohydrates: 19 grams
  • Fibre: 3 grams
  • Protein: 16 grams

Peanut Butter Protein Smoothie

Whey Protein Smoothie

Ingredients

  • 1 cup mixed frozen berries
  • 1–2 tablespoons peanut butter
  • 1/4 cup vanilla protein powder
  • 2 tablespoons rolled oats
  • 1 cup milk

Instructions

Combine the frozen berries, peanut butter, protein powder, rolled oats, and milk into a blender and blend it until you get a smooth consistency. You can top off with chopped up walnuts or hazelnuts and drizzle in some chocolate sauce as well. 

Nutrition Facts

  • Calories: 417 
  • Sugar: 27 grams
  • Fat: 11 grams
  • Carbohydrates: 41 grams
  • Fibre: 6 grams
  • Protein: 41 grams

Chocolate Protein Smoothie 

Chocolate Protein Smoothie

Ingredients 

  • 1 large banana, frozen
  • 2–3 large ice cubes
  • 1 cup non-dairy milk of choice
  • 1 scoop Chocolate Protein Powder
  • 2 tablespoons cocoa powder 
  • Pinch of sea salt
  • 1/4 tsp pure peppermint extract
  • optional 1 tablespoon dark/vegan chocolate chips 

Instructions 

  • Combine all your ingredients in a large blender and blend until you have the desired texture. You can also finish off the smoothie with some fudge or hot chocolate sauce. 

Nutrition Facts

  • Calories: 296 calories
  • Sugar: 24 grams
  • Sodium: 321 grams
  • Fat: 6 grams
  • Carbohydrates: 49 grams
  • Fibre: 11 grams
  • Protein: 22 grams

Chocolate Date Protein Smoothie

Chocolate Date Protein Smoothie

Ingredients

  • 1 cup frozen sliced bananas
  • 1 cup frozen blueberries
  • 1 cup fresh kale, packed
  • 2 Medjool dates, pitted
  • ½ tablespoon ground flaxseed
  • 3 large frozen cauliflower florets
  • ½ cup chocolate protein powder
  • 1.5 tablespoons cocoa powder
  • 2 cups almond milk

Instructions

Combine the sliced bananas, blueberries, kale, dates, flaxseeds, protein powder, cocoa powder, almond milk in a large high-speed blender and blend the mixture until you get the desired consistency. You can also top off your protein smoothie with some chocolate sauce or brownie crumble for an added element of goodness. 

Nutrition Facts

  • Calories: 263 
  • Sugar: 35 grams
  • Sodium: 221 grams
  • Fat: 4 grams
  • Carbohydrates:56 grams
  • Fibre: 11 grams
  • Protein: 7 grams