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Protein powder is a common nutritional supplement typically high in protein and low in carbohydrates and fats. This makes it an effective way to boost the protein in your diet relative to other macronutrients and total calories. Proteins are the macronutrient necessary for muscle growth and immune system function.

Red and white meats including beef, chicken, and fish, are a great source of dietary protein along with eggs, and beans. But getting enough protein from these foods alone means buying, cooking, and eating a lot of food — especially challenging with an on the go lifestyle. Supplementing a healthy diet with protein powder helps you better control your macronutrient intake and supports your muscle development and fat loss goals.

Goals by Steve protein powders are formulated to support specific goals — Bulk for high-muscle weight gain, Shred for burning fat, Grow for lean muscle development, and Recover for faster muscle repair between training sessions while you sleep.

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Whey protein is a complete protein, meaning it contains all 9 essential amino acids necessary in the human diet, produced from cow’s milk. Both whey protein isolate (WPI) and whey protein concentrate (WPC) are forms of whey refined by removing lactose and other non-protein parts of the whey liquid until a whey protein product is left. While concentrate is refined to about 80% protein, isolate is further refined until it is about 90% protein. This makes whey protein isolate the best protein powder to support muscle growth and fat loss goals.

Like whey, casein is also produced from cow’s milk, but while whey protein is digested over 3-4 hours, casein is absorbed over a period around twice that. This makes it the perfect protein to take before sleep to ensure your body has protein available for muscle repair all day and night.

Because whey contains a higher concentration of the amino acid Leucine, whey protein powder supports the highest level of muscle protein synthesis. But even taken immediately before bed, the protein will be fully digested before you wake up and can eat more protein. This is why the best results for weight loss and muscle development come from a combination of both casein and whey protein supplements.

Casein protein is also extremely valuable for supporting an intermittent fasting diet. It facilitates minimum muscle mass loss while you lose fat. It also enhances muscle development when part of a well structured nutrition and exercise regime. Having a continual source of protein being digested over 8 hours means your muscles are never starving, even with extended gaps between meals.

Most of your favourite meals with meat, seafood, chicken, eggs, and beans are great sources of protein. But you can also add whey protein powder to oats, smoothies, and even baked goods for a tasty way to boost your protein intake. High protein cookies, brownies, pancakes, cinnamon swirls, and other nutritional baked goods require a few tips and tricks to keep them tasty and make them all-round healthy.

There are plenty of recipes online offering extremely varying levels of success in high protein meals, snacks, and baking recipes. Steve Steel tests online recipes, tweaks them, and creates his own healthy muscle building power foods, all with honest reactions. Follow @steve_steel_goals on Instagram for the latest attempts at nutritional glory or find recipe posts in Blogs by Steve to find only those recipes we recommend and make regularly ourselves.

Cooking with whey protein powder can produce some of the most enjoyable healthy meals and snacks in your diet, break monotony, and satisfy cravings without sacrificing your ideal macronutrient intake. It comes with its own challenges, but our recipes in Blogs by Steve can help guide you navigate these.

One of the biggest misconceptions about cooking with whey protein powder is that denaturing the protein by heating it makes it useless. Heating protein powder does denature the protein, but denatured protein is simply protein that has been partially or fully broken down into its amino acids, exactly as your body does during digestion. This is exactly the same as what happens to protein in meat, fish, and beans when heated.

Goals by Steve protein powder is designed to support your specific goals so it’s easy to figure out what to buy, when to take it, and how you can transform it into something even more delicious. All while knowing you’re giving yourself the best advantage towards achieving your goal.

Goals by Steve protein powder is designed to support your specific goals so it’s easy to figure out what to buy, when to take it, and how you can transform it into something even more delicious. All while knowing you’re giving yourself the best advantage towards achieving your goal.