protein smoothie

Adding whey protein to your diet may be a very good idea according to one study published in The Journal of Nutrition.

Participants of the study were split into three groups where each group consumed either a whey protein supplement, a soy protein supplement, or a carbohydrate supplement.  All supplements were consumed as shakes and all participants continued to eat as they wished.

At the end of the study, the participants taking the whey supplement had a lower body weight and a smaller waist circumference than those in the other groups!

Upon learning this, it sounded to me like a good excuse to do two things that I love:

  1.   eat more
  2.   use myself as a test-subject

So, I decided to add whey protein to my diet several months ago and continued to eat as I wished.

My unscientific results are that I have definitely lost weight since I added whey protein to my diet.  I’m unsure about my waist size because I didn’t measure, but it I think/hope that it’s smaller.

The best part is that I feel better after I have my shake.  I don’t know if it’s the fruit, the vitamins in the powder, or the tryptophan in the milk, but whatever it is I’ll take it!

If you want to get started with whey protein, here is my favorite recipe:


  • 8 ounces skim milk
  • 1 scoop of vanilla protein powder (I use Pure Protein brand powder, but there are many to choose from)
  • 1/2 frozen banana (make sure you freeze for at least 2 hours, but they’re best when frozen overnight)
  • 4 whole frozen strawberries

Place into a high-powered blender and pulse until blended.  I just got this blender (pictured below) and I love it.  See it here.

See how the straw just stands there in the middle?  That’s because it’s trapped by thickness!

I have this as a post-workout shake, or as a dessert because it’s such a treat!


Whey Protein but Not Soy Protein Supplementation Alters Body Weight and Composition in Free-Living Overweight and Obese Adults1,2
David J. Baer*,Kim S. Stote, David R. Paul, G. Keith Harris, William V. Rumpler, and Beverly A. Clevidence

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