Ways to make protein... BETTER!

**Trick D** · 05-12-2005, 02:05 PM

I have always wanted to make a thread on how to make protein better, specifically whey drinks... I hate them, I got to be honest, but I have found a few ways to get a great amount of protein and still taste good. Please post your recipes please! Please list approximately how many grams of protein, how many calories, off season or cut, ect

Protein Milk shake
When?- Off season
Ingredients:
1. 30 grams of vanilla protein powder
2. 4-6 ounces of 2% milk (any milk)
3. 1-2 scoops of your favorite icecream, i suggest a fat free vanilla or chocolate
4. A half of a bananna for taste

Process: Put in a blender and blend for atleast 30 seconds. It should turn out to be a thick milkshake.

Protein: 30 grams from shake, 6 grams from milk, 2 or so scoops from icecream
Calories: Around 200-250 calories depending on type of milk/protein
Taste: Delicious

Tuna Cakes
This is a meal that my friend made me one time that knows nothing about nutrition and protein, but that taste was delicious, so i tweaked it a bit, and now it is full of protein.
When?: Off season
Ingredients:
1 can of tuna
about 20 crackers (estimate)
1 egg
2 ounces of milk or so

Process: First, get a bowl and place the tuna in there, then add 1 egg, 20 crackers, and 2 ounces of milk or so... and then use your hands to mix it together, to form a hamburger patty or so, if it isn't sticking together well, then add more crackers. Then place on the skillet and brown both sides. Shouldn't take very long.

Protein: Estimate (I don't have a tuna can near me) 30-40 grams
Calories: not too many, but there is a lot of carbs from the crackers, so there may be more than you think.

Brinn · 05-12-2005, 03:09 PM

Gonna have to try the tuna cakes. I'm not a big fan of tuna straight out of the can but I like the tuna melt/bake thing.

**EME** · 05-12-2005, 03:45 PM

Nice post Trick D!

- EME

Dan · 05-12-2005, 04:17 PM

I am cutting and you guys to making it worse... :p

Great info... thanks.

**Trick D** · 05-12-2005, 07:08 PM

^ he's right, that would be a better low carb one, and don't forget the pam/butter on the bottom, those tuna cakes burn easy!

Another meal I like that has a lot of protein is a can of roast beef. You can buy them at stores like sams, aldi, etc. They are small cans with roast beef already made, you just have to heat them up, they are 2 bucks a can, with about 50 grams of protein per can and it is realitively low fat. It is in a good gravy too. Add your favorite sides and you got yourself a feast that takes 0 time (just put in the microwave).

HAYWOOD JABLOME · 05-12-2005, 07:38 PM

Thanks for the tuna ideas guys!

The Doc · 05-12-2005, 11:22 PM

This is my recipe for Salmon or Tuna patties, the salmon version has a lot more fat, but if you are trying to get more Omega's in your diet this is where you can add them with less guilt.

Salmon/Tuna Patties

1 can salmon
1 small onion
seafood seasoning
1/2 stalk celery
1 egg
2 to 4 Tbsp. finely ground oats or flavorless protein powder
Pam or small amount of oil/butter

Drain salmon, remove skin and black meat . Mix salmon with
egg; add chopped onion, chopped celery, and seafood seasoning. Mix really well. Add one Tbsp. of oats/protein powder at a time, till meat mixture holds together. Shape in to patties the size of golf balls. Flatten into 4 balls and spray PAM on the pattie NOT THE PAN or cook in hot oil/butter.

This is the nutritional info for 1 of the 4 patties (4-5 oz patty).This includes the protein powder, egg, celery, and onion. You can calculate the spray or oil you use.

Tuna:
Calories-115
Fat-2.5g
Protien-26g
Carbs-1.75

Salmon:
Calories-170
Fat-7
Protein-24
Carbs-1.75

The Doc

The Doc

**Trick D** · 05-17-2005, 11:22 PM

will the protein powder in your tuna patties burn up the protein from the powder? I know that whey cannot be cooked because it will lose potency.

The Doc · 05-18-2005, 03:58 AM

Quote:

Originally Posted by Trick D

will the protein powder in your tuna patties burn up the protein from the powder? I know that whey cannot be cooked because it will lose potency.

Q: I heard that high temperatures "break down" protein. Will the cooking/baking process have a negative effect on the protein?

A: While it's true that proteins can be denatured by heat, unless the protein structure is particularly delicate or exposed to extremely high temperatures for extended periods of time, any denaturation that takes place is likely to be minimal. It is also important to keep in mind that denatured DOES NOT equal non-nutritious, unavailable or destroyed - denaturation simply refers to a situation where the physical or chemical structure of a protein is rearranged. In some cases the denaturation process is temporary (e.g. whipping egg whites into a foam); in others, such as when you fry an egg, the denaturation is permanent. In both situations, the egg contains the same amino acid makeup and is equally nutritious. In fact, the fried egg is actually slightly more nutritious when cooked because cooking inactivates a component that binds the essential B-vitamin biotin. That said, while denaturation does not alter the nutritive value of proteins, excessive heat can reduce or destroy delicate peptides (i.e. microfractions) within a protein. For this reason, it is best to limit the exposure of Protein to high heat, and cook with lower temperatures whenever possible.
The Doc
__________________
Proud member of IronMass.com, where the vetrans are many and the trolls are none!

**johnsbod** · 05-18-2005, 04:13 AM

Doc, I trust you, but could you post a source for everybody? Thanks.

Brinn · 05-20-2005, 03:50 AM

What Doc said is true. We all know that protein consists of amino acids in chains. In their native form, these chains are folded in specific ways in order to function (eg. structural, enzymatic, etc.). Denaturing a protein means that this folded form is disrupted, but the chain is still intact. When you digest protein, denaturation is the least that's going to happen to that protein.

LSU777 · 05-23-2005, 03:55 AM

here some recipes i've stole from different places.

I like to mix whey protien, oats, natty peanut butter, honey and milk for my weight gainers. here are some other ones though

I make my weight gainer:

2 scoops whey (46g)
1 scoop dextrose (~75g)
1 scoop maltodextrin (~50g)

dextrose and maltodextrin are available at beer brewing supply stores for very cheap.
__________________

here is a recipe for protien bars.

Forget about store bought protein bars. How would you like a bar with 700 calories, 44g of protein, and 71g of carbs that tastes like a no -bake cookie?

Ingredients:

2 cups of natural peanut butter
2 cups of dry oats
16 tsp of honey
3 scoops of chocolate whey

How to make:

Mix the honey and PB together and warm them in a big pot on low heat until they are a little runny. Then mix in the other ingredients and stir good. Dump this into a brownie tray and smash it down with ur hands to fit the tray. Refrigerate for 30 minutes or until hard enough to cut into 8 bars. Feel free to add olive/flax oil or more whey if you like. These taste identical to no bake cookies. This is an easy way to get an extra 1400 calories by eating just two a day.

here is another one
Chocolate PB Protein Bars

Ingredients:
2 Level scoops of chocolate protein powder
1 Tablespoon of natural peanut butter
1/4 Cup oatmeal
4 Egg whites
1/4 Teaspoon vanilla extract
1/2 Cup unsweetened applesauce

Directions:
1. Preheat oven to 350 degrees F.
2. Mix egg whites & uncooked oatmeal. Add remaining ingredients.
3. Spray nonstick cooking spray in a 8"x8" baking dish. Spread mixture in an even layer, over the bottom of the dish. Bake for 20 minutes, or until the edge starts to pull away from the sides of the dish.
4. Let cool for 5 minutes and cut into bars.

Makes 9 bars ( not the best because it heats the protien.)

another

this recipe is porbably very good!! but there is one thing wrong here(im not trying to be an ass) you heated up your protein which breaks it down too much. here is a recipe i always use and its awesome!!!!

1 cup Natural peanut butter
8 tablespoons honey
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal

Mix the pb and honey in a bowl, microwave on full for 80 secs. Add the rest and mix together (get your hands in man!!) can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!!

285 Cals
13 Fat
3 Sat
3 Poly
5 Mono
22 Carbs
25 Protein

here is Gp recipe for protien pudding its really really good

1 Box Sugar Free Fat Free Vanilla Instant Pudding
Prepare as directed using fat free milk
but 3-4 scoops of your favorite flavor of protein.

here are some good recipes for a post workout shake while bulking:

I have a couple protein shake recipes for the bulkers. I am giving you some postworkout recipes but if you prefer to use them at other times of the day, they will work just fine, too.

All protein is only ***********.

Blend all with ice and water:
*3 scoops TRUEPROTEIN
*3 packets of flavored oatmeal
Note: Any flavor will do but there are some tasty ones that stand out - any of the fruit and cream flavors like peaches and cream, strawberries and cream, etc.. There is a cinnamon roll flavor that is one of my favorites; french toast, apple crisp, banana bread to name a few others.

Very simple shake that yields about 95-100g of carbs (fast and slow) and about 75-85g of very high quality protein.

Blend all with ice and water:
*3 scoops TRUEPROTEIN
*1/2 cup plain oatmeal (instant or regular - doesn't matter because it is blended)
*9 low fat oreo cookies
*1 cup non fat skim milk

Very tasty and again combines fast and slow carbs and yields about 75-85g of high quality protein and about 100g of carbs. This one will taste even better if blended THICK with less water than the others.

Blend all with ice and water:
*3 scoops TRUEPROTEIN
*1/2 cup plain oatmeal
*1 cup sweetened chunky applesauce
*cinnamon to taste

Another tasty concoction that will yield about 75-85g of high quality protein and about 75g of carbs both fast and slow.

The BIG DOG (this is for the bulkers looking for massive calories)
Blend with ice:
*3 scoops TRUEPROTEIN
*1.5 cups Ben and Jerry's Phish Food
*3 cups whole milk
*4 tbsp. powdered malt

This one has alot more fat than the others that are either very low in fat or almost no fat at all. I don't recall the breakdown of carbs, protein and fats but it is through the roof. If I find it, I will post it.

I can't take credit for these. They are all stolen from intensemuscle.com. The protien shakes are from skip over there. they all taste pretty good.

**jiza101** · 05-23-2005, 04:19 AM

Quote:

Originally Posted by LSU777

here some recipes i've stole from different places.

here is a recipe for protien bars.

Forget about store bought protein bars. How would you like a bar with 700 calories, 44g of protein, and 71g of carbs that tastes like a no -bake cookie?

Ingredients:

2 cups of natural peanut butter
2 cups of dry oats
16 tsp of honey
3 scoops of chocolate whey

How to make:

Mix the honey and PB together and warm them in a big pot on low heat until they are a little runny. Then mix in the other ingredients and stir good. Dump this into a brownie tray and smash it down with ur hands to fit the tray. Refrigerate for 30 minutes or until hard enough to cut into 8 bars. Feel free to add olive/flax oil or more whey if you like. These taste identical to no bake cookies. This is an easy way to get an extra 1400 calories by eating just two a day.

does tsp mean tea spoon or table spoon, im going to give these a shot when i get home, how long does it take under low heat for the penut butter and honey to be "little runny", and when you say "smash" do you actually mean hit it hard into the pan??

Diab0lic · 05-23-2005, 11:32 AM

Quote:

Originally Posted by jiza101

does tsp mean tea spoon or table spoon, im going to give these a shot when i get home, how long does it take under low heat for the penut butter and honey to be "little runny", and when you say "smash" do you actually mean hit it hard into the pan??

Definitely teaspoons. 16 tablespoons of honey is alot!

Here are a few simple ways to make bland protein taste better.

Tuna:

One simple and quick way is to mix the tuna with some mixed vegetables and a little sweet chilli sauce, tomato pasta sauce or BBQ sauce. I use frozen mixed vegetables that come in a bag with 8 different veges in it. Broccoli, Carrot, Red Peppers, Onion, Cauliflower, Green Beans, Corn and Peas. You thaw the veges, mix with tuna and sauce and microwave for 1 minute or so. The juicy veges and the sauce completely drown out the tuna taste

If you use tomato pasta sauce, you can top it with grated parmesan

Salsa would also be a good one.

If you just use the veges and a few tablespoons of sauce, the calories will be pretty low as there wont be many barbs or much fat. A little oil can always be added if necessary.

Whey shakes

Bored of your shake? Good things to add depending on the flavour are:

- Coffee (dissolve the coffee in a table spoon of hot water first or it wont dissolVe properly)
- Cinnamon (1/2 a teaspoon is plenty, great for vanilla shakes)
- Jam / Jelly (use "diet" jam if you dont want the sugar that normal jam is full of)
- Ice Cream (nuff said)
- Yoghurt (even unsweetened natural yoghurt will make your shake more creamy and healthy)
- Drinking chocolate (a teaspoon of this doesnt go astray in a boring shake)
- Flaxseed oil (prob the best oil to add to shakes IMO, beautiful stuff)
- Oats ( might want to grind them up first

)
- Fruit/Berries (if your using water add anything, if your using milk, dont chuck in oranges

)
- Cottage cheese (not the tastiest, but its healthy)
- Soy milk (try a soy shake once in a while, you wont get gyno, I promise

)
- Irish cream/Baileys, etc (for the naughtiest night time shake, add a snifter of your favorite liquer

)

Cottage Cheese:

I usually eat this stuff straight, but if I dont feel like it, I usually mix it with chopped celery and chives and some flax seeds and a little cracked pepper. This doesnt really add many calories, depends how many falx seeds you use.

I had an idea to get cottage cheese and mix it with grated sweet potato and herbs and maybe some ground beef, and fry it in a little oil. You may need egg, im not sure, but Im gona try it out

The Doc · 05-24-2005, 12:21 PM

Quote:

Originally Posted by jiza101

does tsp mean tea spoon or table spoon, im going to give these a shot when i get home, how long does it take under low heat for the penut butter and honey to be "little runny", and when you say "smash" do you actually mean hit it hard into the pan??

tsp=teaspoon
T=Tablespoon

3 tsp= 1 T
2 T= 1 oz
8 oz= 1 cup
2 cups= 1 pint (16 oz)
2 pints= 1 quart (32 oz)
4 quarts= 1 gallon
1 gallon= 128 oz
128 oz= 256 T
256 T= 768 tsp

Easy enough

. Remember this is volume not weight, the 2 are not interchangable.

The Doc

**MurphMan** · 05-24-2005, 03:44 PM

Quote:

Originally Posted by The Doc

tsp=teaspoon
T=Tablespoon

3 tsp= 1 T
2 T= 1 oz
8 oz= 1 cup
2 cups= 1 pint (16 oz)
2 pints= 1 quart (32 oz)
4 quarts= 1 gallon
1 gallon= 128 oz
128 oz= 256 T
256 T= 768 tsp

Easy enough

. Remember this is volume not weight, the 2 are not interchangable.

The Doc

But does he have to hit it hard in the pan, Doc?!

The Doc · 05-26-2005, 05:30 AM

Quote:

Originally Posted by MurphMan

But does he have to hit it hard in the pan, Doc?!

Honestly, I would place another cookie sheet/brownie tray on top of it and weight it down with some 25 lb plates to give

05-12-2005, 03:09 PM	#2
Brinn Pro Stature Join Date: May 2005 Location: Canada Posts: 127 Recipes: 0 Rep Power: 5	Gonna have to try the tuna cakes. I'm not a big fan of tuna straight out of the can but I like the tuna melt/bake thing. __________________ "A noble spirit embiggens the smallest man." - Jebediah Springfield RIP New and Improved! (Formerly Known As Just Shoot Me!) - 05/05/05

05-12-2005, 03:45 PM	#3
EME Super Moderator Join Date: Mar 2005 Posts: 3,264 Recipes: 0 Rep Power: 51	Nice post Trick D! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

05-12-2005, 11:22 PM	#7
The Doc Pro Stature Join Date: May 2005 Location: Lockport,NY Posts: 232 Recipes: 0 Rep Power: 6	This is my recipe for Salmon or Tuna patties, the salmon version has a lot more fat, but if you are trying to get more Omega's in your diet this is where you can add them with less guilt. Salmon/Tuna Patties 1 can salmon 1 small onion seafood seasoning 1/2 stalk celery 1 egg 2 to 4 Tbsp. finely ground oats or flavorless protein powder Pam or small amount of oil/butter Drain salmon, remove skin and black meat . Mix salmon with egg; add chopped onion, chopped celery, and seafood seasoning. Mix really well. Add one Tbsp. of oats/protein powder at a time, till meat mixture holds together. Shape in to patties the size of golf balls. Flatten into 4 balls and spray PAM on the pattie NOT THE PAN or cook in hot oil/butter. This is the nutritional info for 1 of the 4 patties (4-5 oz patty).This includes the protein powder, egg, celery, and onion. You can calculate the spray or oil you use. Tuna: Calories-115 Fat-2.5g Protien-26g Carbs-1.75 Salmon: Calories-170 Fat-7 Protein-24 Carbs-1.75 The Doc The Doc __________________ I do not have an M.D. or a Ph.D., Doc is a nickname, please don't ask me about your personal itching or psychological problems. A smart man learns from his own mistakes, a wise man learns from the mistakes of others. IAmShaman Shop

05-18-2005, 04:13 AM	#10
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Doc, I trust you, but could you post a source for everybody? Thanks. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-20-2005, 03:50 AM	#11
Brinn Pro Stature Join Date: May 2005 Location: Canada Posts: 127 Recipes: 0 Rep Power: 5	What Doc said is true. We all know that protein consists of amino acids in chains. In their native form, these chains are folded in specific ways in order to function (eg. structural, enzymatic, etc.). Denaturing a protein means that this folded form is disrupted, but the chain is still intact. When you digest protein, denaturation is the least that's going to happen to that protein. __________________ "A noble spirit embiggens the smallest man." - Jebediah Springfield RIP New and Improved! (Formerly Known As Just Shoot Me!) - 05/05/05

05-12-2005, 04:17 PM	#4
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	I am cutting and you guys to making it worse... :p Great info... thanks.

05-12-2005, 07:38 PM	#6
HAYWOOD JABLOME Pro Stature Join Date: May 2005 Location: Calgary Posts: 343 Recipes: 0 Rep Power: 91	Thanks for the tuna ideas guys!

05-23-2005, 03:55 AM	#12
LSU777 New Member Join Date: May 2005 Posts: 7 Recipes: 0 Rep Power: 0	here some recipes i've stole from different places. I like to mix whey protien, oats, natty peanut butter, honey and milk for my weight gainers. here are some other ones though I make my weight gainer: 2 scoops whey (46g) 1 scoop dextrose (~75g) 1 scoop maltodextrin (~50g) dextrose and maltodextrin are available at beer brewing supply stores for very cheap. __________________ here is a recipe for protien bars. Forget about store bought protein bars. How would you like a bar with 700 calories, 44g of protein, and 71g of carbs that tastes like a no -bake cookie? Ingredients: 2 cups of natural peanut butter 2 cups of dry oats 16 tsp of honey 3 scoops of chocolate whey How to make: Mix the honey and PB together and warm them in a big pot on low heat until they are a little runny. Then mix in the other ingredients and stir good. Dump this into a brownie tray and smash it down with ur hands to fit the tray. Refrigerate for 30 minutes or until hard enough to cut into 8 bars. Feel free to add olive/flax oil or more whey if you like. These taste identical to no bake cookies. This is an easy way to get an extra 1400 calories by eating just two a day. here is another one Chocolate PB Protein Bars Ingredients: 2 Level scoops of chocolate protein powder 1 Tablespoon of natural peanut butter 1/4 Cup oatmeal 4 Egg whites 1/4 Teaspoon vanilla extract 1/2 Cup unsweetened applesauce Directions: 1. Preheat oven to 350 degrees F. 2. Mix egg whites & uncooked oatmeal. Add remaining ingredients. 3. Spray nonstick cooking spray in a 8"x8" baking dish. Spread mixture in an even layer, over the bottom of the dish. Bake for 20 minutes, or until the edge starts to pull away from the sides of the dish. 4. Let cool for 5 minutes and cut into bars. Makes 9 bars ( not the best because it heats the protien.) another this recipe is porbably very good!! but there is one thing wrong here(im not trying to be an ass) you heated up your protein which breaks it down too much. here is a recipe i always use and its awesome!!!! 1 cup Natural peanut butter 8 tablespoons honey 1&1/4 cups whey protein powder 1 cup of uncooked oatmeal Mix the pb and honey in a bowl, microwave on full for 80 secs. Add the rest and mix together (get your hands in man!!) can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!! 285 Cals 13 Fat 3 Sat 3 Poly 5 Mono 22 Carbs 25 Protein here is Gp recipe for protien pudding its really really good 1 Box Sugar Free Fat Free Vanilla Instant Pudding Prepare as directed using fat free milk but 3-4 scoops of your favorite flavor of protein. here are some good recipes for a post workout shake while bulking: I have a couple protein shake recipes for the bulkers. I am giving you some postworkout recipes but if you prefer to use them at other times of the day, they will work just fine, too. All protein is only **********. Blend all with ice and water: 3 scoops TRUEPROTEIN 3 packets of flavored oatmeal Note: Any flavor will do but there are some tasty ones that stand out - any of the fruit and cream flavors like peaches and cream, strawberries and cream, etc.. There is a cinnamon roll flavor that is one of my favorites; french toast, apple crisp, banana bread to name a few others. Very simple shake that yields about 95-100g of carbs (fast and slow) and about 75-85g of very high quality protein. Blend all with ice and water: 3 scoops TRUEPROTEIN 1/2 cup plain oatmeal (instant or regular - doesn't matter because it is blended) 9 low fat oreo cookies 1 cup non fat skim milk Very tasty and again combines fast and slow carbs and yields about 75-85g of high quality protein and about 100g of carbs. This one will taste even better if blended THICK with less water than the others. Blend all with ice and water: 3 scoops TRUEPROTEIN 1/2 cup plain oatmeal 1 cup sweetened chunky applesauce cinnamon to taste Another tasty concoction that will yield about 75-85g of high quality protein and about 75g of carbs both fast and slow. The BIG DOG (this is for the bulkers looking for massive calories) Blend with ice: 3 scoops TRUEPROTEIN 1.5 cups Ben and Jerry's Phish Food 3 cups whole milk *4 tbsp. powdered malt This one has alot more fat than the others that are either very low in fat or almost no fat at all. I don't recall the breakdown of carbs, protein and fats but it is through the roof. If I find it, I will post it. I can't take credit for these. They are all stolen from intensemuscle.com. The protien shakes are from skip over there. they all taste pretty good.