The basic recipe:
1/8 cup whey protein isolate (It is OK if it contains creatine or other minerals. Should not contain sugar.)
1 Tbs. milled (ground) flaxseed (optional)
½ tsp. ground cinnamon (optional)
1/8 tsp. vanilla or almond flavoring (optional)
½ cup berries – blue, black, raspberries
½ cup other fruit of choice (cut into pieces before adding) – peaches, bananas, strawberries, etc.
¼ cup water or fat free milk, soy milk, rice milk, almond milk
Add sweetener if desired – Stevia, Agave Nectar, honey, maple syrup etc.
Calories-165, Protein-16 grams, Carbohydrate-14 grams, Fat-3.5 grams, Fiber-5 grams
You should play with this recipe to help it to fit your taste buds. You may need more or less of any of the ingredients. The key is to include at least 1/8 cup (or more) of whey protein.
Whey Protein. What is it? Whey protein is a group of proteins found in cow’s milk.
Why whey protein is a preferred protein
Whey protein is the easiest protein to digest. It is easier to digest than eggs, beef, or soy protein.
Whey protein is a complete protein. It contains all of the amino acids that our bodies need. Proteins found in corn, nuts or beans are incomplete proteins meaning they have only some of the amino acids required by our bodies.
How Much Protein Does A Person Need Each Day?
Current RDA for an active adult is 0.4 grams of protein per pound of body weight:
Example: 150 # Person would need 60 grams per day
200# Person would need 80 grams per day
Maximum Usable Protein Amount for Adults under stress such as intense exercise or wound healing would be 0.9 grams per pound of body weight. Your body will excrete excess protein through your kidneys. If you have a compromised kidney function, you would want to be careful not to exceed the recommended protein amount per day of 0.4 grams per pound of body weight.
Why Whey Protein Might Be Good for You: It
• Is an excellent aid in absorbing fat-soluble vitamins such as Vitamins A and E.
• Enhances the ability to absorb calcium.
• Contains immunoglobulins which enhance immunity.
• Contains albumin which may be beneficial in controlling blood pressure.
• Inhibits bacteria in the mouth limiting dental plaque and caries.
• Stimulates the body to produce cholecystokinin, a hormone that is released after eating to give a sense of
• Inhibits the growth of bacteria like E.Coli and Salmonella.
• Promotes the growth of beneficial bacteria that helps establish good microbial flora.
• Has good antioxidant properties that may help reduce inflammation.
• Is being studied in the area of cancer prevention.
Facts about Flax
One tablespoon serving of flaxseed provides:
• 1.0 Gram of Protein
• 30 Calories
• 3 Grams of Monounsaturated Fat
• 1.7 Grams of Fiber
Fifty-seven percent of the fat in flaxseed is the very healthy Omega-3 fat. Flax is the most abundant source of omega-3 fat in the plant world. This omega-3 fatty acid is called alpha-linolenic acid. It is a necessary fatty acid for health. The body converts this fatty acid into the same form as that found in fish oil. The conversion rate is 5-10%.
How to get more flax in your diet:
• Flaxseed can be purchased as bulk seeds, flour or as a coarse meal similar to cornmeal.
• Flaxseed should be ground and stored in a refrigerator or freezer. .
• Flaxseed can count in your total number of grains to consume per day.
*Note: Flaxseed oil, while high in omega-3, doesn’t contain lignans, nor does not have any fiber. It also scorches easily so it is not good as cooking oil. It doesn’t stay fresh for very long, even if stored in the refrigerator.
• Cinnamon is anti-inflammatory and antithrombotic
• Cinnamon stimulates insulin receptors
• Cinnamon increases glucose uptake
• Cinnamon increases glycogen synthesis
• Recommended daily intake: ¼ – ½ tsp