Fitness, Nutrition, Health and Sports Blog In the HSNstore Blog you will find tips about Fitness, sport in general, nutrition, and health – HSNstore.com 
You may start to follow a healthier lifestyle to get a body that fits the beauty canon, but once you start, you will discover that the benefits go beyond losing a few kilos and having a toned body.
Index
Healthy habits
Fortunately, working out combined with a healthy nutrition are becoming more popular each day, since they are fundamental pillars to enjoy a good health.
A lot of people start to do exercise to improve their physical shape, but they tend to forget or underestimate another importante fact: the Diet.
Diet does not mean Losing Weight
There is a general misconception when people talk about dieting. In fact, when we start talking about “going on a diet”, the first thing that comes to mind is “losing weight” and “strict”.
But this is far from truth, since going on a diet means maintaining correct nutritional patterns in order to achieve an objective (losing fat, gaining muscle mass, or maintaining the weight), while meeting our nutritional requirements.
Can Proteins help to Lose Weight?
Apart from being one of the essential macronutrients, proteins will also help us to improve our physical composition as well.
A higher supply of proteins will help us to increase and/or maintain our muscle mass.
Why Use Protein for Cooking?
Protein shakes are widely known among those who practice sport regularly, but a whey protein concentrate has many more possibilities than just a simple post-workout shake.
Once in a while, all of us like to treat ourselves, either with a dessert, cake, sponge cake… what if I wold you that you could treat yourself more often with your protein shake recipe?
You can improve the nutritional composition of your desserts by adding protein to your recipes, since they can be a great substitute of sugar for desserts like sponge cakes, crepes, or even cheesecakes, thanks to its great variety of flavors.
Example of How to Use Whey Protein in a Recipe
Have you ever ordered the typical pancakes for dessert in some restaurant? It is quite a simple recipe and with delicious and satisfactory results.
By the way, I bet that if you choose the Protein Crepe, you will not be disappointed at all…
Comparative Tablet Protein Crepe Vs Original Crepe
Here you have the original crepe recipe as an example of a protein alternative:
| Protein crepe (2 servings) | Original crepe (2 servings) | ||
| Ingredients | Nutritional information | Ingredients | Nutritional information |
| 6 egg whites | 90kcals (20g of proteins) | 50g of butter | 370kcals (0g proteins) |
| 1 scoop of Whey | 125kcals (24g of proteins) | 5g of sugar | 20kcals (0g of proteins) |
| 60g oat flour | 220kcals (9g of proteins) | 250ml of milk | 90kcals (8g of proteins) |
| 40g cottage cheese | 40kcals (9g of proteins) | 2 eggs | 150kcals (12g of proteins) |
| Total: 475kcals (62g of proteins) | Total: 630kcals (20g of proteins) | ||
| 1 serving: 240kcals (31g of proteins) | 1 serving: 315kcals (10g of proteins) | ||
As we can see, there is a remarkable difference between the amount of calories, but not only that, there is also a nutritional difference as well, since the fitness version is much more complete. It has a higher percentage of proteins, and much less sugar than the original one.
Benefits of Protein Shakes
Whey Protein as a Natural Food
One of the reasons why this product is barely used in the kitchen, or on a daily basis, is due to the ignorance that exists around its production process. Whey protein, far from being an artificial products, comes from milk. The milk undergoes several processes in order to obtain the whey, like the filtration phase, which will results in a protein product without barely any lactose and very low in fat and other excipients.
Milk is formed by two protein fractions: the whey and the casein. So if you see a product with the “Whey” label, it means that it contains protein powder from whey.
Sources of Protein Shakes
It is usually believed that protein shakes come mainly from animals (whey), but there are also options for vegans and vegetarians, like rice, soy, or pea proteins. They come in different formats and flavors, and they are a very interesting choice for your recipes as well.
Recipes using Protein Shakes
These are some of the different recipes where you can include protein and obtain healthier meals:
Supports Weight Loss - 100%
Helps to gain/maintain the muscle mass - 100%
More adherence to the diet - 100%
Easy and appetizing recipes - 100%
100%
