As you foray into the world of fitness, you would know that whey protein is one of the most popular fitness supplements. A lot of people believe that whey protein supplements are just for bodybuilders or professional athletes. But that’s not true. Whey protein powder is for anyone and everyone who wants to include good quality protein in their routine for better stamina, muscle building, and improved athletic performance.

Whey protein is obtained as a by-product during the cheese making process. The liquid whey that is obtained goes through multiple stages of purification and filtration and the end product is whey protein. There are three types of whey protein – whey protein concentrate, whey protein isolate, and whey protein hydrolyzed.

Whey protein isolate is considered to be the purest form of whey as it has 90% pure protein. It is also the best choice for people with lactose intolerance as it has least content of lactose and fat. If you want to take your fitness to the next level, you should include whey protein isolate supplements in your routine. Here’s how whey protein isolate is better than other whey protein supplements –

• High protein content

Whey protein isolate has 90% pure protein whereas whey protein concentrate contains around 70% protein.

• Low fat and carbohydrate content

Whey protein isolate goes through maximum stages of filtration and due to this it has the least fat and carbohydrate content. So, if you are following a low-carb diet, you should include whey protein isolate in your routine.

• High in BCAAs

Whey protein isolate is naturally rich in BCAAs, particularly leucine which plays an important role in muscle protein synthesis in the body.

• Gets absorbed quickly

Whey protein isolate is digested and absorbed more rapidly than other forms of protein, such as casein or soy protein. This quality makes whey protein isolate perfect for post workout recovery.

• Lower in calories

Due to its higher protein content and lower fat and carbohydrate content, whey protein isolate typically contains fewer calories per serving compared to other forms of whey protein supplements.

Smoothie and dessert recipes enriched with whey protein isolate

1. Tropical tango protein smoothie

If you are craving a beach getaway, then this healthy smoothie enriched with the goodness of whey protein isolate will come to your rescue. On days when you don’t feel like having your whey protein powder like a normal protein shake, you can try this easy smoothie recipe. It is super refreshing for summers and since it has zero added sugar, you don’t have to compromise on your health.

Ingredients

• 1 cup mango (diced)
• 1 cup pineapple (cut into small pieces)
• 1 frozen banana
• 2 scoops GNC AMP Pure Isolate (vanilla)
• ½ cup coconut milk (or any other milk of your choice)
• 1 tsp chia seeds

Method

• Place all the ingredients in a high-speed blender jar and blend well for about 1 minute or until you get smoothie-like consistency.
• If the consistency is too thick, you can add some water.
• Transfer to a glass and enjoy it chilled.

2. No bake protein fudge

On days when you crave something chocolatey and decedent, this delicious whey protein rich dessert will come handy! It is sugar free, gluten free, and lactose free, so you can enjoy it guilt-free. It is a no-bake recipe, so you can quickly make. We recommend you make a large batch and store it in an air-tight container because this healthy recipe will become a great hit among both kids and adults at your home. The delicious chocolate flavor and the benefits of whey protein powder are the highlight of this recipe.

Ingredients

• 3 tbsp chocolate nut butter (any nut butter of your choice)
• 2 scoops AMP Pure Isolate (chocolate)
• ½ cup coconut flour

Method

• In a bowl add chocolate nut butter, whey protein powder, and coconut flour and mix well.
• Transfer the mixture to a tin lined with parchment paper.
• Place the pan in the freezer for 2-3 hours or overnight.
• Cut into small bite sized portions and enjoy!!

3. Green power smoothie bowl

If you are a fan of smoothie bowls and like to have them for breakfast or as a post workout snack, then you need to try this healthy and delicious recipe. It has all the benefits of whey protein isolate. And for those who don’t eat enough green leafy vegetables, this smoothie bowl is the best choice. It has the benefits of fruits and vegetables which provide the daily dose of minerals and vitamins. You can share it with your kids and they will love it!

Ingredients

• ½ ripe avocado
• 1 inch of celery
• 1 cucumber
• 1 frozen banana
• 2 scoops GNC AMP Pure Isolate (vanilla)
• ½ cup milk of choice
• ½ cup spinach leaves
• 1 tsp honey or any other sweetener of choice (optional)
• Hemp seeds, chia seeds, cacao nibs, dried berries, nuts – for topping

Method

• Add all the ingredients in a blender jar and blend well until you get smoothie like consistency.
• Adjust the sweetness and consistency as per your liking keeping the consistency slightly thick as compared to a regular smoothie.
• Transfer to a big bowl and add all the toppings of choice and enjoy!

4. Coffee protein muffins

If you are a fan of muffins, but are not having them because you don’t want to compromise your fitness, then you have the perfect healthy muffin recipe. It is quick and easy to make, delicious, and is enriched with the goodness of whey protein isolate. You’ll be surprised how much your kids and family will love this recipe. They are sugar free and gluten free, but full of goodness and flavor, so what are you waiting for, try them now!!

Ingredients

• 100 g almond flour (or any other flour of choice)
• 1 scoop GNC AMP Pure Isolate (chocolate)
• 1 egg
• Few drops vanilla extract
• ½ cup milk (any plant or dairy based milk of choice)
• ¼ cup plain Greek yogurt
• 1 shot coffee

Method

• Preheat the oven at 180 degree C and grease muffin tin and set it aside.
• In a bowl mix all the dry ingredients – flour and protein powder.
• In another bowl whisk all the wet ingredients – coffee shot, egg, vanilla extract, milk, and Greek yogurt until you get a smooth lump free consistency.
• Mix wet and dry ingredients and blend well.
• Pour this mixture into muffin mould and fill only ¾ of it.
• Bake for 10 – 12 minutes or until your knife comes out clean when you poke the muffins.
• Allow them to cool, sprinkle some icing sugar (optional) and enjoy.

5. Strawberry and peanut butter smoothie

Chocolate and peanut butter is one of the most loved combinations in desserts and smoothies. But have you ever tried the combination of peanut butter and strawberries? It is delicious. Berries are considered a powerhouse of antioxidants and help prevent the damage caused by free radicals and peanut butter adds such a creamy texture to your smoothies. The best part about this smoothie is that you can add your favorite whey protein powder. It is gluten free, sugar free, and you can even make it lactose free by choosing a plant-based milk.

Ingredients

• 2 tbsp peanut butter (creamy or crunchy)
• ½ cup strawberries (fresh or frozen)
• ½ frozen banana
• 1 tsp hemp/ chia seeds
• 1 tsp honey or any other sweetener (optional)
• 1 cup low-fat milk (you can take dairy or plant-based milk of your choice)
• 2 scoops GNC AMP Pure Isolate (vanilla)

Method

• Put all the ingredients in a high-speed blender jar and blend for about 30 -45 seconds.
• If the consistency of the smoothie is too thick, you can add more milk or water. Adjust the sweetness as per your taste.
• Transfer to a glass and enjoy!

Make sure that before including any new whey protein powder or whey protein isolate supplement in your routine, you consult your doctor. Also, go through the dosage instructions mentioned on the pack and follow them. Do not consume more than the mentioned amount of whey protein powder to avoid any side effects or allergic reactions.