How to Use Protein Powder: The Complete Guide

2/7/23

Fitness culture has undoubtedly raised the barbell on new ways to eat healthier. Among the many food supplements that have run the gamut between fly-by-night fads and tried-and-true staples, many pantry shelves and protein-shake connoisseurs agree that protein powder is one of the latter. But what is the best way to use it?

In this guide, we will show you how, when and where to work one scoop (or more) of potent powdery deliciousness into your daily routine. Keep reading to find out how to use protein powder in more ways than you thought possible!

How To Add Protein Powder Into Your Daily Diet

Whether you are looking to lose weight, build muscle, improve overall wellness or embrace a combination of all three, protein can help you accomplish your nutrition goals. Protein powder is by far the most satisfying nutritional supplement available, as it can be crafted into many foods and snacks you enjoy on a regular basis. 

So, how do you use protein powder? Let’s find out.

Shake It Up

Of course, the traditional and most popular way of consuming protein powder is adding one to two scoops of your favorite brand of protein supplement mixture to 8 to 12 ounces of dairy or lactose-free milk, water or other liquid. From there, depending on how smoothly it mixes, you can:

• Shake it up in a shaker bottle
• Make it with ice in a blender
• Stir it with a spoon

There’s no wrong way to drink a protein-powder shake. Over ice, blended up, with fruit — it’s up to you.

Boost Your Macros

If you want to make sure you’re getting all your essential amino acids throughout the day, you can add protein to ordinary meals. Try some of these pro(tein) tips for injecting a macro boost into some of your favorite snacks and treats.

1. Add to Greek yogurt for a pudding-like dessert
2. Make protein cookies by substituting some of the flour with protein powder
3. Make a smoothie with fruit, juice, ice and fruit-flavored protein powder
4. Mix a scoop of protein powder with milk or soy and freeze in your favorite popsicle tray

When Should You Use Protein Powder?

There are certain times when protein is better consumed, depending on your goals, current state of health, activity level and how you want to optimize your fitness and nutrition.

#1 Support Healthy Weight

Weight-loss goals commonly involve using protein powder as a meal replacement or to curb your appetite. Most fitness programs that involve reducing fat include guidelines on how to use protein powder for weight loss, and they are fairly easy to follow.

• Between meals – Drinking protein powder for fat loss between meals can revive hormones that are known to reduce the appetite.
• After a workout – Protein takes longer to digest than other macronutrients, and keeps you feeling filled up. After a workout, the protein can be more efficiently processed since your body uses the broken-down fat for an energy source.

#2 To Nourish Muscles

When working out, muscles break down to be built back up again, stronger and more efficiently than before. Protein helps build a strong muscle mass, so protein powder could support the building of muscle tissue. 

• Post-workout – When building muscle, the protein-powder shake is best consumed within one to two hours of working out. During muscle recovery(catabolic state) your muscles are breaking down and need fuel to rebuild. Once the rebuilding starts, your tissues go into “build and repair” mode (anabolic state). Protein supplementation may be most beneficial between these two states.
• Pre-workout – Wondering, “can I drink protein shake before workout?” If you don’t think you will be getting your post-workout protein, a protein shake before a workout may still be effective. Protein shakes may be best if consumed 30 to 45 minutes before or after.

• On rest days – Protein can still benefit your body on the days you don’t go to the gym. Your muscles are recovering between workouts, and protein is crucial in helping them rebuild.

#3 For Overall Wellness Support

Aging muscles need protein supplementation to continue supporting bones and tissues. Those seeking a leaner, more efficient body mass or simply in pursuit of a healthier lifestyle may find that protein powder can be used to add to their overall vitality. 

• Before sleep – Protein powder taken before bed may help muscles recover overnight after a workout during the day.
• At breakfast – Walking out of the house with a protein shake in your shaker bottle can help start your day with a boost. It can also help you replace breakfast with a healthier alternative. 

Spread out through the day – Some sources say that spreading out protein consumption evenly throughout the day can keep a mid-day crash and sugar cravings from taking over.

How Much Protein Powder To Use

A common quantity for a protein shake is one to two scoops of powder, equaling 24 to 48 grams of protein. A container of protein powder will have usage instructions on the package. 

According to the International Society of Sports Nutrition, people who exercise should be getting 1.4 to 2.0 grams of daily protein per kilogram of body weight. A relatively sedentary person should be absorbing — at the bare minimum — 0.8 grams of protein per kilogram of body weight just to meet the basic requirements to remain healthy.

For example, a person who weighs 175 pounds should be consuming at the very least 63 grams of protein a day. (Tip: Your own protein intake can be determined by multiplying your pound weight by 0.36.)

How Do You Know Which Protein Powder To Pick?

If you’re ready to start trying protein powder to add to your nutritional routine, the next step is to decide which one you like best. There is a protein supplement for just about everyone’s dietary preference. Vegan and non-dairy options are becoming more available all the time. 

Types of Protein Powder

There are various proteins that work well with individual diets and preferences. Here are a few types of protein powder available to choose from: 

• Whey– Whey protein powder is the most common type of powder used for dietary consumption. It is easily digested, so you can reap the potential benefits while you sip on a tasty beverage. One of two milk proteins, whey has a low lactose content and has all 9 essential amino acids, making it a complete protein source.
• Casein – This protein is the second of the milk proteins. This protein source is slower to absorb, the amino acids are released at a more steady pace, making this a protein powder that can be used for nighttime beverages. 
• Soy – Soy protein has been shown in some studies to support healthy cholesterol in addition to adding nutritional protein supplement to your diet. 
• Pea – An alternative to dairy, this protein powder is hypoallergenic and high in iron.
• Hemp – Full of fiber, this plant-based protein powder is a popular choice for vegans and vegetarians, as well as those who are lactose-intolerant.
• Brown Rice– This protein powder has a high fiber content and is another gluten-free alternative to dairy products.
• Egg– Egg protein is released more slowly than whey, lasting throughout the day.
• Nut – Nut-based protein powder is gaining in popularity among fans of plant based protein.

Flavors

As you may have seen if you’ve browsed the typical protein-powder aisles, the most common protein-powder flavors are chocolate and vanilla. There are, of course, variations on these flavors depending on what brands you buy. Here are some other varieties of flavors you can choose from: 

1. Triple Chocolate Brownie
2. French Vanilla
3. Himalayan Salted Caramel
4. Snickerdoodle
5. Cookies and Cream
6. Natural Strawberry
7. Peanut Butter Cup

Recipes With a Protein Punch

If you thought you knew all the ways you can enjoy protein powder, think again. Protein powder can be used as a base in many recipes and as an additive to other foods. Here are a couple of our favorite recipes to try:

#1 Bang-Bang Bulletproof Coffee (with Collagen Peptides)

Recipe:

2 shots of espresso or brewed coffee

1 ½ cup milk of choice (dairy milk, nut milk)

1 scoop French Vanilla Whey Protein Powder

2 tsp grass-fed ghee

1 scoop collagen peptides

Your favorite sweetener

Pour into a blender or bullet mixer. Froth it up and pour it into your favorite mug.

588 Calories - 21g Total Fat - 17g Carb - 43g Protein

#2 Berry Good Overnight Protein Oats

Recipe:

½ cup of old-fashioned rolled oats

1 cup of your favorite milk

1 scoop of INVIGOR8 Superfood Shake Natural Strawberry protein powder

Blueberries and raspberries

Walnuts or pecans

Cinnamon 

(16-oz wide-mouth mason jars work best for this recipe.)

Combine milk, oats and protein powder in a 16-oz wide-mouth mason jar. Add berries and nuts. Sprinkle with cinnamon. Store overnight in the refrigerator. Stir before eating.

513 calories - 15g Total Fat - 61g Carb - 12g Sugars - 36g protein

Try Superfood Shakes from Invigor8

It’s important to find a protein powder brand that you enjoy drinking (i.e., one that tastes good and mixes well) and that has a variety of flavors to relish again and again.

Our Meal Replacement Shake Powder is made with 100% New Zealand grass-fed whey protein powder and are a delicious way to build lean muscle and receive your daily protein.

Our Invigor8 protein powder offers clean ingredients that can help you consume more lean protein with fewer filler elements and sugar. So you can take in more delicious, nutritional protein and leave the rest behind. 

Sources:

Healthline. When Is the best time to take protein?

Prevention.Dietitians Reveal the Right Time to Drink a Protein Shake.

Men’s Journal. When to Drink Protein Shakes: Before or After Your Workout?

Cleveland Clinic.When You Should Drink a Protein Shake.

Women's Health. Is It Better To Drink A Protein Shake Before Or After A Workout?

Mayo Clinic Health System. Are you getting too much protein?

International Society of Sports Nutrition. Position Stand: protein and exercise.

USDA/National Agricultural Library. DRI Calculator for Healthcare Professionals.

Harvard Health Publishing. How much protein do you need every day?

Medical News Today.What are the benefits and risks of whey protein?

Cleveland Clinic. How to Choose the Best Protein Powder for You.