![]() Jones recommends blending it into smoothies, adding it to overnight oats, or even making your own protein bars. ![]() The simplest way to use protein powder is to mix it with your liquid of choice and drink it-but you can get a bit more creative too. How to incorporate protein powder into your diet Protein also plays an important role in workout recovery, as it helps repair the micro tears in your muscles that occur after intense workouts. If you don’t get enough protein every day, your body will have a harder time increasing (and even maintaining) the size of your muscles. Keep in mind, that amount of protein is the average minimum to prevent deficiency-if you’re an active person, you may want to shoot for closer to 1.4 to 2 grams per kilogram (or 0.64 to 0.91 grams per pound), Jones says.Īmple protein is particularly important if you exercise a lot, because it helps build strength, power, endurance, and muscle mass, Jones says. If you’re not sure how much protein you actually need, the current RDA is 0.8 grams of protein per kilogram of body weight (or 0.36 grams per pound). That’s where a protein powder can come into play-it’s a convenient way to get more of this crucial macronutrient in your daily diet. But in the real world, you might not always have time to shop for and prepare high-protein snack recipes, especially if you follow a vegetarian or vegan eating style. “In a perfect world, we would obtain all of the nutrients we need each day, including protein, from whole foods alone,” Jones says.
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