I am not going to share an entire “what I ate Wednesday” update, because honestly, today was much like last Wednesday. I was on the road again, so I meal prepped breakfast (omelet with veggies) and lunch (chicken, rice, and veggie stir fry) the night before. My snacks included a handful of wheat thin crackers with a tablespoon of peanut butter and a piece of avocado toast. What I am going to share is my protein ice cream recipe!
Typically, if I want a piece of dessert, I just have it. Especially a really great dessert. No low-fat, protein-packed, avocado-mashed mock dessert can replace the ooey-gooey goodness of a dark chocolate brownie or the creaminess of tart raspberry cheesecake. However, there is one type of “lighter” dessert that I enjoy right after a workout…. My protein ice cream. This is a great replacement for a plain ole’ protein shake and it is super filling! Try it for yourself!
1 scoop protein powder of choice (any flavor works)
1 cup water
½ cup plain fat-free Greek yogurt
About 12-14 ice cubes
1 tsp of xanthium gum for creaminess/fluffiness
optional: dash of sugar or 1 Stevia packet
Place all the ingredients in a good size blender (I have the Ninja 1000) and blend on high! Remove from blender into large bowl and top with whatever you want!
Let’s talk about protein powder, since I brought it up. TONS of clients ask me about protein powder, whether they need it, and what the best kinds are to buy.
First of all: What is protein powder? Protein powder is a powdered form of highly concentrated protein, created by extracting the protein component of food, through a variety of processing methods. Some of the foods that are used to make protein powder include milk, soy, rice, egg, and hemp; with the most popular protein powders being whey, casein, and soy based.
Second: Do you need it? The answer is no. Protein powder is just like any other supplement – see my supplement blog post from February 7 – it is meant to supplement your diet if you are lacking. If you are struggling to get enough protein in during the day; maybe you’re on the go or you’re a vegetarian looking for other protein sources, protein powder can help you fill the gaps. Personally, I rarely use protein powder; as I would rather eat whole foods. However, I will sometimes utilize it after workouts, especially in my protein ice cream :)
Lastly: What are the best protein powders to buy? For my clients that are not vegan I advise them to stick to a whey protein isolate. Whey protein is fast acting, meaning it gets digested and fully metabolized more quickly than other proteins, like casein. This is why a whey protein powder is a great choice after workouts – it will get used quickly for recovery. Also I have clients stick with an isolate because these protein powders contain a higher percentage of protein and are virtually lactose-free and fat-free. Finally, I make sure my clients are sticking with a product that is NSF Certified for Sport, meaning we know the product is safe. Some of these include BiPro Whey Protein Isolate, EAS Myoplex Protein Blend, Thorne Research Whey Protein Isolate, and Klean Athlete Isolate. In addition, a couple options for vegan athletes include Twinlab Clean Series Veggie Sport Protein and Garden of Life Organic Plant Based Performance Protein.
Enjoy that protein ice cream with any of these yummy products!
Allison Tropf, MS, RD, CSSD
Allison is a Sports Dietitian in Michigan. She enjoys helping others reach their nutrition and fitness goals through reliable and trustworthy recommendations.
ALT Performance Nutrition