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2003/04/13, 08:12 PM
I have recently found several protein shake recipes using egg white powder instead of the typical commercialized protein powders. I have also found recipes for making your own protein bars. Currently, I use the Optimum Nutrition 100% Whey as a supplement.
I don't use the protein powder as my source of protein by any means, and I couple it with two days of weight training and 4 days of cardio a week. I take in roughly 200 grams of protein per day, and 44 of it is due to the supplement. If I don't use the supplement, I won't be getting the protein/carb/fat mixture that I should have. I am on a plan to lose roughly 70-80lbs of fat. I take in approx 1850 calories a day broken down as 200g protein, 150 carb, 50 fat in 6 small meals a day. I make sure that my carbs and fat are the "good" kind. And the protein is from things like chicken, tuna, egg whites, soybeans, kidney beans, cottage cheese, etc. But I just can't consume enough food to get in the calories I need. I am simply too full to eat that much food. I currently take in approx 150oz of water a day. If I cut back the water, I could eat more, but I'm not willing to do that....I think the water is the most important think I'm putting into my body. This is why I use the supplement....without it, I'd only be around 1670 calories a day with 150 protein/146 carb/46 fat (which I don't think is near enough calories).
The recipe for the shake and bars are:
Egg White Powder Shake:
5 oz Fat Free Milk
1/4 tsp Pure Vanilla Extract
1 Tbsp Honey , Sugar or Sugar Substitute
2 Tbsp DRIED EGG WHITE POWDER (11 grams of protein)
Protein Bar:
2 Level scoops of chocolate or vanilla soy or whey-based 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
Preheat the oven to 350 degrees F. Mix the egg whites and uncooked oatmeal. Add the remaining ingredients. Spray a nonstick cooking spray in an 8"x8" baking dish. Spread the mixture in an even layer, over the bottom of the dish. Bake for about 20 minutes, or until the edge starts to pull away from the sides of the dish. Let cool for 5 minutes and cut into bars. Entire recipe is Calories- 2259, Protein- 306g, Fat- 63g, Carbohydrates- 117g. Divide as you wish.
Any thoughts on pros/cons. Egg white powder vs commercialized?
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~Jennifer
http://www.gwindalyn.com
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