12 Ways to Use Protein Powder

Protein powder is a great supplement for individuals looking to increase their protein intake. Whether you’re trying to build muscle, lose weight, or just add more protein to your diet, here are some creative ways to use protein powder.

Health Benefits of Protein Powder

Protein powder is a supplemental form of protein, which is an essential macronutrient, along with carbohydrates and fat. Protein powders are made by extracting protein from animal and plant sources, which range from cow’s milk, eggs, and beef to peas, soy, and rice, and processing them into a powder form.

Protein powders are beneficial as they can help to support adequate protein intake, are convenient to use, shelf-stable, versatile, and relatively inexpensive.

Of the various types of protein powder, whey protein powder is considered the best protein powder due to the fast absorption of amino acids, which helps to make them more quickly available for muscle protein synthesis (1, 2). Animal-based protein powders contain all essential amino acids compared to plant-based protein powders which either do not contain all essential amino acids or do not contain them in the right ratios. If using a plant-based protein powder, it is best to opt for a blend that contains a mix of plant-protein sources to create a complete source of protein.

Protein supplementation can be particularly helpful for individuals with high protein requirements, such as athletes or individuals with performance goals, individuals with body composition or weight loss goals, individuals with issues swallowing or chewing, and vegetarians or vegans who are on a limited diet.

How much protein powder does a person need?

The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day or 0.36 grams per pound of body weight per day. However, this is the minimum recommended intake required to prevent deficiency. Current evidence suggests that the general population looking to optimize health, without specific athletic or body composition goals, should consume a minimal range of 1.2 to 1.6 grams per kilogram of body weight per day or 0.54 to 0.7 grams per pound of body weight per day (3).

Exactly how much protein a person needs depends on their age, height, weight, activity level, and health goals. Individuals looking to gain muscle or maintain lean muscle mass, individuals with weight loss goals, athletes, and elderly individuals can benefit from a protein intake much greater than the recommended dietary allowance and protein supplementation can be very helpful to achieve this.

Best Ways to Use Protein Powder

Here are 12 creative ways you can use your favorite protein powder.

1. Drink it with water.

The simplest way to consume protein powder is to mix it with water. This option is great for individuals who are looking to increase their protein intake while maintaining a calorie deficit, or individuals who need a convenient post-workout snack they can leave in their gym bag. If you find the taste or texture of protein shakes with water off-putting, you can mix it with milk or almond milk instead.

2. Add it to a smoothie.

Adding protein powder to a smoothie is probably the most common and popular way to use protein powder. Combining protein powder with fruit, nut butter, and milk is a good way to make a balanced meal or snack. Whether you’re making it at home, buying it from your gym smoothie bar, or your favorite restaurant chain, there are so many ways to make a protein smoothie.

3. Add it to yogurt.

If you enjoy yogurt, stirring in a scoop of protein powder is a great way to boost its protein content. While certain styles of yogurt, such as Greek yogurt, are already high in protein, adding a vanilla or chocolate protein powder can boost its protein content and improve the flavor.

4. Add it to oatmeal.

If you’re finding your bowl of oatmeal a little bland, adding chocolate or vanilla protein powder can add flavor and boost the protein content at the same time. Oats are a great source of complex carbohydrates and fiber, so adding protein powder is a great way to increase the protein content of oatmeal, and adding a drizzle of almond butter can help to ensure your breakfast is a balanced meal with carbohydrates, protein, and healthy fats.

5. Add it overnight oats.

In addition to warm oatmeal, protein powder works very well in overnight oats. You can easily create high-protein overnight oats by mixing protein powder into your favorite overnight oats recipe and by prepping them in batches you can create high-protein on-the-go breakfasts for days to come.

6. Add it to pancake batter.

While it’s easy to find boxed protein pancake mixes in most major grocery stores, it’s also very easy to make them at home. Not only can you make 3-ingredient protein pancakes by combining bananas with eggs and protein powder, but you can also add a scoop of protein powder to your favorite traditional pancake recipe and enjoy them with maple syrup for a protein-packed morning meal.

7. Make homemade protein bars.

Although protein bars are easy to find in grocery stores and healthy food stores, they are easy to make at home. By combining your favorite protein powder with a few pantry staples you can easily create healthy homemade protein bars with 20 grams of protein per serving.

8. Add it to baked goods.

Adding protein powder to baked goods is a simple way to boost the protein content of snacks and treats and can result in recipes that are lower in carbs and higher in protein. However, protein powder can affect the chemistry of baking, therefore, adjustments to the recipe often need to be made. Simply adding protein powder to muffins, loaves, cookies, and cakes can result in a very dry result, so additional fat and/or liquid is often required.

That said, you don’t need to add protein powder to every baked good. Sometimes it is important to treat yourself, enjoy the real thing, and get your protein intake elsewhere during the day.

9. Add it to energy bites.

Turn your favorite energy bite recipe into protein balls by adding a scoop of protein powder or two. Energy bites are typically made by blending dates or dried fruit with nuts or nut butter in a food processor before rolling it into balls to create an energy-dense snack that is filled with carbohydrates and healthy fats, but low in protein. By adding a scoop of protein powder to the mix you can boost the protein content and turn energy bites into protein balls.

10. Make protein pudding.

With a quick online search, you will notice that there are many ways to make protein pudding. Some recipes suggest adding a bit of protein powder to your favorite boxed pudding mix, while others suggest blending flavored protein powder with yogurt, skyr, or cottage cheese, and others suggest adding it to chia seed pudding or blending chocolate protein powder with avocado and chocolate chips for a sweet treat. Regardless of which option you choose, there are lots of ways to create a high-protein pudding.

11. Make protein nice cream.

Protein ice cream is often referred to as “nice cream” as it’s a high-protein alternative to conventional ice cream with a similar texture. By blending frozen bananas with protein powder and nut butter in a high-speed blender or food processor you can create a creamy frozen dessert, like this chocolate peanut butter nice cream, that can help you reach your protein goals. Not to mention, once you get the basic concept down, the flavor options are endless, and you can add any mix-ins and toppings you enjoy.

12. Add it to coffee.

While it might sound like an odd combination and will not be a popular option with coffee purists, protein powder can be added to your morning cup of joe. The best way to add protein powder to coffee is to blend it with an electric whisk or immersion blender to avoid clumping. Alternatively, you can mix protein powder with your milk or creamer before adding it to your coffee. If you prefer the traditional taste of coffee but want to add protein, use an unflavored protein powder or collagen powder instead.

The Bottom Line

Whether your goal is to build muscle, lose weight, or simply support your daily protein intake, there are many ways to use protein powder beyond protein shakes. You can mix protein powder into your favorite smoothie, morning oatmeal, and pancakes, turn your favorite baked good into a high-protein treat, make protein bars, or whip up a batch of protein pudding or protein ice cream to boost your protein intake.