POW(D)ER UP YOUR MEALS

$OO ´VKDNHGΜ RXW" ,W·V WLPH WR JHW FUHDWLYH ZLWK SURWHLQ SRZGHU 8VH WKHVH WLSV WR DGG D SURWHLQ boost to just about any food you can think of.

Muscle & Performance - - CONTENTS - By Lara Mcglashan, MFA, CPT

All “shaked” out? It’s time to get cre­ative with pro­tein pow­der. Use these tips to add a pro­tein boost to just about any food you can think of.

LIKE THEY SAY, bod­ies are not made in the gym but in the kitchen, and any good ath­lete knows that pro­tein is es­sen­tial when try­ing to add lean, meta­bolic mus­cle to your frame. But since you can only eat so much food over the course of the day, most of us de­fault to shakes for an ex­tra dose of ami­nos. Yet, hav­ing the same old shake day after day is bor­ing as hell, and a drink can be su­per un­sat­is­fy­ing when you re­ally want to nosh, nib­ble or crunch. That’s why it’s time to cook cre­atively. / There are tons of ways to in­cor­po­rate pro­tein pow­der into whole-food recipes, and any­thing from soup to salad to sweet treats can ben­e­fit from a scoop or two. “By treat­ing pro­tein pow­der as an in­gre­di­ent ver­sus just the base for a shake, you can create healthy foods that taste un­healthy yet are packed full of nu­tri­tion-dense in­gre­di­ents,” says Anna Sward, Ph. D., and au­thor of The Ul­ti­mate Pro­tein Pow(d)er Cook­book (2015, W.W. Nor­ton & Com­pany). “My think­ing is: Why have a shake when you can have a cake?” / But cook­ing with pro­tein pow­der is a lit­tle more com­pli­cated than just chuck­ing in a hand­ful and stick­ing it in the oven; it takes a lit­tle prac­tice — and some­times a good dose of pa­tience. Here is what you need to know be­fore get­ting your bake on.

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