If you live an active lifestyle or hit the gym regularly, you may be searching for ways to boost your protein intake and protein powder is just that. Whether you're an avid protein shake drinker or new to the protein world, you're sure to run across whey protein when scanning the health food section of your favorite grocery store. Though many of us receive enough protein through our daily diets, some individuals may need a bit more than others. Adding whey protein to your meals is a simple way to boost your protein intake and help your body better repair and rebuild your muscles after strenuous workouts.
While most people have heard of whey protein before, many questions still surround this ingredient and how to use it. To help you make the most of your protein-packed meals, the Bob's Red Mill Team has created this guide outlining what whey protein powder is and the many whey protein shake recipes that you can make with it.
What Is Whey Protein?
Whey protein is directly derived from cow's milk. During the cheese-making process, two types of protein are separated from milk: casein and whey. Once the whey is separated from the casein, it is filtered to remove all of the other non-whey ingredients. Then, after being purified, it's turned into whey protein powder.
Because whey is a complete protein, it's one of the best protein sources available. It contains all nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Three of the nine essential amino acids in whey protein are BCAAS or branched-chain amino acids. BCAAS help boost muscle protein synthesis and protect from the breakdown of muscle for energy, a process known as catabolism.
How to Choose a Whey Protein Powder
Though all types of whey protein come from cow's milk, not all whey protein powders are created equal. When choosing a protein powder, there are a few things that you should consider.
Make Sure It Contains Natural Ingredients
The first step in choosing a whey protein powder suitable for your diet is to ensure that it contains natural and wholesome ingredients. In general, protein powders with a long list of ingredients, including artificial sweeteners and sugar alcohols, should be avoided. Although protein powders made with wholesome ingredients are not always easy to find, there are several quality whey protein powders made from whey alone.
Our
Bob's Red Mill Whey Protein Powder is a high-quality complete protein containing all nine of the essential amino acids required by the body for strength and muscle development. Plus, it only has two ingredients: whey protein concentrate and sunflower lecithin. It's an excellent way to boost your protein intake without adding excessive amounts of carbohydrates and fat to your diet and can be added to several recipes ranging from shakes to brownies. This protein powder dissolves instantly, is unsweetened and is simple to useunlike most of the powders you'll find today. Use it to create one of the delicious shake recipes below, or bake it into these
Raisin Bran Muffins. No matter how you choose to use this ingredient, we're confident the outcome will be great.
Consider Servings Sizes
While serving sizes might not seem like a big deal-breaker, knowing how much protein you get in each scoop of powder can help you decide if you're getting your money's worth. While one serving of protein can range from one to two ounces, the amount of protein, sugar and nutrients in the different products can vary drastically. So the next time you're comparing powders, check the nutrition label for each scoop and then decide which best suits your dietary needs.
Test the Taste and Texture
The taste and texture of a protein powder can make or break a smoothie recipe and it's essential to choose a powder that you enjoy using. While you may not get it right the first time, knowing what to look for will significantly help your protein powder journey. Quality protein powder should dissolve instantly, ensuring that your shake is smooth, creamy and absolutely delicious.
Additionally, testing out flavored vs. non-flavored protein powders can help you decide which pairs best with your recipes. While protein powder flavors vary by brand, they can usually be found in four different varieties: unflavored, chocolate, vanilla and strawberry. If you don't know where to start, we recommend writing out a list of recipes that you'd like to try and then deciding which flavor would taste best with each.
Tip: Having a hard time committing to one flavor? Unflavored whey protein powder tastes great with almost anything and can be combined with cocoa powder and other flavorings to create a delicious flavor.
Best Whey Protein Shake Recipes
Ready to begin using whey protein powder? We've rounded up the best whey protein shake recipes to help you create something delicious in the kitchen. From chocolatey goodness to tropical flavors, there's sure to be something on this list that you'll enjoy.
PB and B Smoothie

Now, we're confident that you've heard of the famous peanut butter and jelly combo, but what about combining peanut butter with banana? We tried this flavor combo out to make this
PB and B Smoothie recipe and loved the result. While peanut butter offers a powerful punch of protein on its own, the nutritional benefits are only magnified when it's combined with our whey protein powder.
Because Bob's Red Mill Whey Protein Powder has a neutral taste and dissolves instantly, it creates a creamy textured shake without altering the flavors of the peanut butter and banana. This frosty treat is then sweetened with a bit of honey to create a recipe that the entire family will enjoy. Not only is this smoothie great for you, but it's simple to make and only uses six ingredientsmany of which you likely have in the pantry already!
Doctor's Orders Smoothie
Whether you're preplanning for a busy week or searching for a way to incorporate a wider variety of fruits and vegetables into your daily meals, smoothies are an excellent option. They're ideal for mornings on the go or when you're feeling under the weather and boast incredible nutritional benefits. While making a smoothie from scratch may be fun, unless you're an experienced smoothie-maker, knowing which ingredients to blend together can be a bit overwhelming. So the next time you feel like indulging a sweet treat that will help you meet your health goals, we recommend following a recipe like this
Doctors Orders Smoothie Recipe.
An excellent way to start your morning off right, it combines flavorful, antioxidant-rich ingredients like blueberries and pomegranate juice to keep you feeling your best. Our
Whey Protein Powder, greek yogurt and
Flaxseed Meal are used for added protein, and the result is a nutritional shake that's overflowing with nutrients like omega-3's, protein and antioxidants.
Green Machine Smoothie
One new health trend that we're a fan of is using avocados to make flavorful smoothies. An excellent addition to nearly any recipe, avocados add a creamy texture to your smoothie that's hard to get elsewhere. And for individuals following a vegan or vegetarian diet, they're the perfect fresh non-dairy addition to add to your post-workout meal.
So, what's the catch? Many people find it hard to imagine how avocados can be combined with other fruits and vegetables to create a great-tasting drink. But, contrary to what you may think, avocados combine well with both sweet and savory flavors. To create a creamy smoothie that's rich in whole foods like avocados, make this
Green Machine Smoothie recipe. To create this mouthwatering shake, we've combined good-for-you greens like sweet apple, rich avocado, and nutritious spinach to ensure that you're getting your daily serving of greens. Then, for an added boost of texture and protein,
Oat Bran Cereal and
Whey Protein Powder are added, creating a nutrient-packed smoothie that will leave your friends and family speechless.
Note:Eating raw oats is generally safe, but may cause digestive issues or increase the risk of foodborne illness.
Almond Mocha Smoothie

Replace your morning cup of coffee with this nutritious and filling
Almond Mocha Smoothie Instead. It's a delicious pick-me-up made with
whey protein powder, vanilla almond milk, instant coffee powder, cocoa powder and banana. A filling breakfast and caffeine boost all in one; this smoothie is the perfect way to get your nutrients on days when you don't have time to enjoy a sit-down meal. Plus, its naturally sweet flavor and creamy texture is loved by both children and adults.
While the recipes listed above are our favorite whey protein shake recipes, they're not the only ones out there. Visit our online recipe book to discover more delicious recipes that include whey, like this
Tropical Breeze Smoothie. We can't wait to see what you come up with! From everyone at Bob's Red Mill, have a protein-packed day!
Do you love using whey protein powder? We'd love to hear about the many tasty shakes you create. Share some of your favorites with us in the recipes below.