PROTEIN

I really like protein bars and I like eating them as snacks during the day , chopping them up and using them as toppings on profroyo, especially when my sweet craving is high. They are though pretty expensive and today I was out of protein bars so I decided to make my own. This is cheap and smart way of saving money if you like protein bars, but also to reduce the amount of carbohydrates that many protein bars have. 

For many of us, and especially for our parents, the words "protein powder", "whey" and "casein" sound like something extremely dangerous and chemical that will give us hormonal changes and transform us into HULK! 

But what is protein powder and what is the  difference between whey and casein and when should I take which one? 

PROTEIN POWDER: 
Protein powder is a dietary supplement that is composed of concentrated sources of protein (whey, casein, egg,soy and rice) that are processed into powdered and soluble form and that can be mixed into our any solute (water, milk, juice, yogurt etc). It´s not only body builders and athletes that make use of protein powder but also "normal" human beings that, for example, want to make sure that they get enough protein (as their diet does not include protein rich foods) or want to increase their muscle mass, or are recovering  from an injury. 
 Research done on protein powder has proven a correlation between protein powder intake and healthy immune system (reducing both the level of inflammation and the risk of cancer), wound healing, weight loss, muscle growth and exercise recovery. 

WHEY PROTEIN: 

Is a protein that is isolated from whey ( the by-product that is formed during cow cheese production). 
Whey protein is digested quickly and is therefore optimally taken  before a workout (30-45 minutes), stimulating protein synthesis,and increasing therefore muscle strength and lean body mass.  

Research done on whey protein shows anti inflammatory and anti cancer properties, as  it has a high impact on our immune system. This is because whey protein is very rich in the amino acid cysteine, responsible for the synthesis of the antioxidant glutathione that protects us from oxidative damage (in other words : aging). But also due to the high amount of the  amino acid glutamine, of the peptides (short chains of amino acids) lactoferrin, lactoglobulin and lactoalbumin and in antibodies, all factors that enhance and are important for a healthy immune system. 

Studies on overweight have shown that whey protein promotes weight loss. There is an interesting study done on 90 overweight women and men that shows that a daily 60g whey protein promotes weight and fat loss without the need to increase exercise or make dietary changes. (1)

CASEIN 

Is a protein isolated from cow milk through a process of filtration.

Casein is digested slowly as it forms a "gel" in the gut, resulting in a slow uptake and release of amino acids in the blood stream. The protein uptake can last up to 7 hours and therefore reducing protein breakdown. Casein does not impact protein synthesis and can be defined as a "muscle sparing protein". For these reasons it is optimally taken after a work out or before going to bed. 

This does not mean that you need to over consume protein, as  an over consumption would lead to kidney damage. Just like everything else in life we need moderation. 

 WHO (world health organization) recommends 0,8g protein per kg body weight (for a non training person) and 1,4 - 1,8g protein per kg body weight for a training person. 

PROTEIN BARS: 

Blue Berry & Coconut Ice cream/fudgy Protein Bars With A White Chocolate & Coconut Frosting. 

They are "ice cream" or "fudgy" depending on whether you store them in the fridge or freezer. I prefer their taste when frozen but my brother liked them more when they were fudgy.  

Recipe 
(makes 4)

base: 4 tbsp coconut flour, 1 scoop vanilla protein powder a handful of blueberries (not frozen).

frosting: 4 tbsp coconut oil, 1 dl shredded coconut, 1 scoop white chocolate protein powder.

1. Mix the ingredients for the base with a fork, spread out

2. melt the coconut oil and add the protein powder and shredded coconut. spread on top. 

3. Freeze or refrigerate depending on which consistency you want. 

Lemon & almond protein bars 

Recipe

(makes 2-3 bars)

1 scoop vanilla protein powder, 4 tbsp lemon juice, 4 tbsp almond flour, a few drops vanilla svevia (optional)

1. mix with a bowl with a spoon and spread out. 

2. freeze 30 minutes and enjoy! 

(1)  D.J. Baer, K.S. Stote, B.A. Clevidence, G.K. Harris, D.R. Paul and W.V. Rumpler. Whey protein decreases body weight and fat in supplemented overweight men and women. #267.6, Experimental Biology, San Francisco, CA, April, 2006.)