Delicious Ways To Include Whey Protein Into Your Diet

Whether you’re a dedicated gym-goer who routinely eats protein after every workout or someone looking to lose weight, there are various reasons why introducing protein into your diet can be beneficial to your health.

To name just a few benefits, more protein improves muscle mass and curbs hunger by filling you up, promoting weight loss. Although there are certain high-protein foods, you may be reluctant to eat, adding more protein into your diet doesn’t have to be boring!


If you’re worried that incorporating more protein into your diet is nothing more than eating eggs, meat and fish day after day, you will be relieved to learn that there are ways to sneak sweeter tasting foods into your diet as well. Living a healthy and active lifestyle doesn’t mean you have to completely cut chocolate out of your life. If you have a sweet tooth, you’re in luck! Our tasty Protein Brownie Bread, rich in whey protein and deliciousness, will satisfy your sweet tooth without a doubt!

Protein Brownie Bread

  • 1 cup sugar
  • 2 tablespoons butter (softened)

1. Combine The Butter And Sugar Using A Spoon Or Mixer

  • ½ cup egg whites
  • 1 cup applesauce 
  • 1 teaspoon vanilla

2. Mix Wet Ingredients And Set Aside

3. Mix Dry Ingredients

  • For the next step, mix wet and dry ingredients together. Be sure not to overmix!
  • Spray 8x8 baking dish with Pam.
  • Bake at 350 degrees for 30-35 minutes. (You’ll know it’s ready when you can stick a toothpick in and it comes out clean.)
  • Cut into squares and enjoy!

Benefits Of Whey Protein

whey protein

Image via PixabayAfter you’ve enjoyed your Protein Brownie Bread, there’s no reason to feel remorse for eating “junk food.” That’s because while this dessert does stray from a strict diet of meat and veggies, it contains whey protein, which has a high nutritional value.

Cow’s milk consists of two proteins – casein, which makes up 80 percent, and whey, which accounts for 20 percent. Whey separates from milk during cheese production, and once the proteins are isolated, whey protein is the result.

Whey protein contains all nine essential amino acids, and although it comes from a dairy product, it is low in lactose content. Typically used by athletes and body builders as a supplement to their workouts, whey protein is known for having numerous health benefits. Here are a few reasons this protein is the whey to go:

Promotes Muscle Growth

muscle growth

One of the main reasons it is beneficial to consume protein after a workout is because it can repair muscles that may have been slightly torn or stressed from the workout. Strength training paired with a high-protein diet, or protein supplements is an effective way to prevent your body from gaining fat and losing muscle mass.

Whey contains all nine amino acids as well as protein – both of which are considered the building blocks for muscle growth – so it is extremely useful in building muscle. Specifically, whey protein contains leucine, the most effective of the branched amino acids in protein synthesis and promoting growth.

Promotes Weight Loss

Like other types of protein, whey can suppress your appetite by making you feel fuller faster. This reduced hunger leads to a reduced calorie intake, which then leads to weight loss. Whey protein also works by boosting your metabolism, allowing you to burn more calories. Pairing whey protein with some kind of strength training, such as weight lifting, can help you lose weight while increasing muscle mass.

Boost Antioxidant Defenses

Glutathione is produced in the body but unlike other antioxidants, the production of glutathione depends on the body’s supply of certain amino acids, such as cysteine. Whey protein is rich in cysteine, so it aids in supplying this amino acid to the body, allowing the body to produce more glutathione, which increases natural antioxidant defenses.

Noticeable Results

Multiple studies have been conducted on the effects of whey protein on the body, and the results have been conclusive. Whey provided participants of the study with more gains in strength, lean body mass and fat loss than casein did. Bottom line: When it comes to muscle growth, whey is one of your best options compared to other types of protein.

In addition, the body absorbs whey faster than other types of protein, so you can expect to see results in a matter of time. It is important to note that if your diet is already lacking in protein, using whey protein as a substitute for other high-protein foods probably will not make much of a difference since you need other sources of protein as well. Likewise, if your diet is already extremely rich in protein, the benefits of adding whey will be minimal.

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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