A high-protein diet isn’t just for big, beefy guys admiring their biceps in the mirror as they pump iron. Whether you’re working out to lose weight, increase your strength or tone and define your body, protein could be the missing ingredient to propel you all the way to your goals.
“Protein is the building block for muscle,” explains Advanced Sports Dietitian Lisa Middleton. “If you are training regularly then you are in a state of constant muscle breakdown and synthesis, so having the right variety of protein is essential to see results from your hard work.”
While you’ll source protein naturally from a balanced diet – foods such as chicken, salmon, beef, tofu and lentils are all high in protein – protein powder is a great way to make sure you’re getting enough, especially if you’re working out consistently.
Adding protein powder to smoothies can also help you get the required protein without feeling like you’re constantly eating, or over-stuffing yourself by consuming huge serves in one sitting. But I know smoothies aren’t everybody’s thing, so it’s time to get creative – with just an extra sprinkling of protein, you can make standard meals, snacks or treats work even harder for you and your fitness goals.
I'm sharing these tried and tested protein powder recipes (that don't involve smoothies) so you can incorporate them into your day. My favourite protein powder is Women's Best – any of their powders will work perfectly with these recipes (just be mindful of flavour combinations). I’ll also include a few methods I’ve heard about, but haven’t tested down at the bottom – try those ones if you’re feeling brave!
And before we jump in, here’s a quick tip: don’t use flavoured protein powder when you’re mixing it with your food unless the flavour lends itself to the recipe. And with flavoured protein powders, always check the added sugars – you don’t want to undo all the good work you put in during your latest FIT HIIT circuit!
Take breakfast and your workouts to the next level with protein pancakes.
Swap out the fruit protein smoothies for muffins with this easy recipe.
Make these on the weekend and enjoy a hit of protein all week!
Almond butter and protein powder make these a tasty snack to fuel your next workout!
You could also try adding protein powder to:
Dips such as tzatziki
Instead of pasta, add a protein-rich substitute like zoodles (zucchini noodles) or mung bean fettuccine and stir protein powder through your pasta sauce.
Emily Skye is a strength training expert and the face of FIT, the digital fitness app that helps women worldwide build strength and confidence, stay active through pregnancy and rebuild post-pregnancy. Emily holds a Certificate IV in Fitness and Master Trainer qualification from the Australian Institute of Fitness. She is also co-founder of James Cosmetics and a mother of two.
Get results you can see and confidence you can feel with internationally renowned trainer Emily Skye.