How and When to use Protein Powder

In the fitness industry you see a lot of advertising for fat loss pills, pre-workout supplements, and workout programs that promise extreme results in short amounts of time.  However, the number 1 selling product is protein powder.  Why?  Because it works!  If I did not have whey protein powder and casein protein in my arsenal I would have to eat a lot more chicken, beef, fish, and steak.  That would get very expensive and time-consuming.  Protein powder makes my life easier and allows me to fulfill my protein needs.

How Much Protein Do I Need?

The simplest answer is more than you are probably taking in.  A good rule of thumb is to eat as many grams of protein a day as you would like to weigh.  If you weigh 205 lbs and you want to weigh 190 lbs you should eat 190 grams of protein a day.  If you weigh 130 lbs and you want to weigh 150 lbs you should eat 150 grams of protein daily.  If you are happy with your weight and you want to “tone” up you should eat your weight in protein.  If you want to add muscle it is never a bad idea to up the protein even higher than 1 gram per pound of bodyweight.

How To Eat More Protein

The best and most cost-effective way to get more protein is by consuming whey protein powder and casein protein powder.  By using whey and casein you will easily meet your protein needs without breaking the bank.

Whey vs Casein

Which is better?  Whey is better when you need a quick digesting protein such as  breakfast time or post-workout.

Casein is better at night before bed.  Don’t listen to people who spread the myth that you should not eat before bed.  That is 100% false.  You should eat a light meal with protein before bed.  Casein is perfect because it is long-lasting and will allow you to sleep comfortably.  Most Casein Protein Powders take 6-8 hours to digest.  You want this at night.

The Importance of Post-workout Protein

Your workout just ended.  What do you do now?  Shower?  Lay down and take a nap?  Brag on social media how you just killed it in the gym?  The first thing you should be doing is downing carbohydrates for glycogen replacement and consuming a whey protein shake.  Whey is by far the best source of protein after a workout when your muscles are craving that protein.  Whey protein offers crucial nutrients that repair muscle tissue and create supercompensation.  The goal of exercise is to get better at it continuously.  If you don’t fuel your body correctly you will shortchange your results.

How To Use Protein Powder

The great thing about protein powder is that you the possibilities of how to use it is endless.  You can simply make a protein shake by blending or mixing it in water or milk.  You can make healthy breakfast foods such as protein waffles, pancakes, yogurt, or oatmeal.  You can even create healthy and delicious desserts such as protein pudding, protein cookies, and protein cake!

Some Quick &  Easy Protein Recipes

Protein Oatmeal:  Oatmeal, pinch of cinnamon, scoop of whey protein powder, handful of berries, serving of nuts (your choice).  Heat up the oatmeal with cinnamon.  Mix protein powder.  Add berries and nuts.  Now you have a complete breakfast.

Protein Shake Breakfast:  1 cup of milk, 1 scoop of whey protein, 1 banana, 2 tablespoons of Almond Butter.  Blend it up and drink.

Protein Pudding:  1 packet of sugar-free pudding, 1 scoop of whey protein, and 1 cup of milk.  Mix it in a bowl and set in the refrigerator for 10 minutes.

Bedtime Protein Peanut Butter Smoothie:  1 cup of milk, 1 scoop of casein protein, 2 tablespoons of Peanut Butter.  Blend it up and enjoy.

Where to buy Protein Powder

The best, cheapest, and easiest way to buy protein powder is through  They carry solid brands and even deliver on Sundays!  For your convenience I have set up a link for whey protein and casein protein below.

Protein Powder

Casein Protein



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