Protein shakes are a mainstay in sports nutrition. They’re the quickest and easiest way to take your protein, which is most important in the first hour after training for optimal recovery.
But sometimes, you need to shake things up—and not literally. So, we asked our team how they use Blonyx Egg White Protein Isolate to help you get started.
Egg White Protein Isolate is more versatile in the kitchen than you might think, partly helped by the fact that it’s made from egg whites and tastes like chocolate milk. It’s not like other protein powders, and here’s how we make it.
To top it off, all of these recipes offer something extra, whether it be convenience or a healthy dose of vitamins, minerals and natural sugars to fuel your athletic ambition.
Smoothies: The Go-To Choice
Smoothies are a staple for incorporating more protein into your diet. They're quick, you can add whatever ingredients you like and the flavour combinations are endless.
Here are three of our team’s favourites:
- Peanut butter and banana: This one is a no-brainer. Blend Egg White Protein Isolate with a ripe banana (or two) for some quick sugars, a hefty scoop of peanut butter, and milk or a dairy-free alternative. Plus, you’ll get a little extra protein from the peanut butter.
- Strawberry and banana: A classic and another no-brainer. Combine Egg White Protein Isolate with a handful of strawberries, a banana, and your choice of milk in a blender and let it rip. We like to add rolled oats to the mix as well for an additional fibre serving.
- Chocolate and orange: Maybe not the first thing to come to mind, but this one tastes like a Terry’s Orange. Blend up Egg White Protein Isolate with an orange for a healthy dose of vitamin C and natural sugars, a splash of vanilla extract and your desired amount of orange juice and your choice of milk. Delicious.
The other thing about smoothies is that they’re a great way to eat your water, which is just as important as drinking it. Getting your water in other ways besides drinking it helps you stay hydrated for longer since whole foods like fruits and vegetables are high in water and rich in vitamins, minerals, antioxidants and the natural sugars your body needs to absorb water.
Oatmeal to Start the Day
We were put onto this one by our friend Simon “Thor” Damborg of Raincity Athletics—he mixes a scoop of Egg White Protein Isolate into his oatmeal every single morning.
And it’s as simple as that. Add a scoop to a bowl of oatmeal and mix it thoroughly to get rid of any grittiness. You can also add a splash of water or milk to make it easier.
Feel free to keep it simple, or add a handful of berries or sliced bananas to your bowl for a vitamin, mineral and flavour boost. We like to top it with a sprinkle of cinnamon, too.
Homemade Protein Bars
If you’re prepared to do some of the work ahead of time, homemade protein bars are a convenient alternative to shakes.
All it takes is combining your desired ratio of rolled oats, nuts, dried fruit and Egg White Protein Isolate in a bowl, then adding a binding agent like honey or peanut butter to bring it all together. Spread it in a large dish, toss it in the freezer until the mixture is firm, then cut it into bars so you can take them on the go.
Not only are they packed with protein, but the fruit and honey provide a little pick-me-up from their natural sugar content.
Protein Ice Cream: A Blonyx Team Favorite
This one requires a Ninja Creami ice cream maker, but it might just be worth the investment.
Blend milk, a couple scoops of Egg White Protein Isolate and your fruit of choice, freeze for at least eight hours, then let your ice cream maker do its thing. Add toppings of your choice when it’s ready. We usually go for more fruit like strawberries or raspberries, but get creative with it!
Protein ice cream makes a sweet treat even sweeter since it benefits your training, performance and recovery.
We haven’t tried them yet, but using protein ice cream for milkshakes is a contender for the next list. If you give this one a try, we want to see it—the best way to show us is to tag us on Instagram.
It's Easy to Use Egg White Protein Isolate in the Kitchen
These are just a few ways to use Egg White Protein Isolate besides mixing it with water in your shaker, but they don’t stop here, and our team is always looking for new ideas. We’ve seen everything from protein pancakes and waffles to puddings, parfaits and even people baking with it.
It’s made from real food, so it pairs well with real food.
That's why we recommend it as part of a sports nutrition regimen for any type of athlete, and our Egg White Protein Isolate user guide will help you understand how it fits into your training.
Using protein is about experimentation and finding out what works best for you, but consistency is equally important. If consistency means a bowl of protein ice cream every night, we’re here for it.
— And as always, train hard!