What's protein fluff?
Protein fluff is a light, airy combination of protein powder as well as a couple additional ingredients such as milk and fruit. It is made by blending the ingredients together and then letting the mix sit. I first found out about it on leangains.com and after tasting it I couldn't figure out why it wasn't more well-known.
Casein protein powder: The foundation of protein fluff
It's essential to use casein protein powder in order to achieve a perfect consistency. Casein proteins actually thicken in your stomach so food digestion takes a lot longer. It could be possible to use a different variety of powder, but casein absolutely creates the most thick and creamy fluff.
You can find Casein Protein at a nearby shop or on the internet for about $ 25 per 2 pounds (not a bad deal).
Protein fluff recipes
Below is the protein fluff recipe that I've been enjoying (it was initially featured on LeanGains).
- 40 grams of Casein Protein Powder
- About 200 grams of mashed fruit (my favorite is strawberries)
- 2 ounces of fat-free milk
How To Make It:
1. Combine all the ingredients in a dish
Just pour all the ingredients specified above in a mixing bowl and stir for several minutes.
2. Use a mixer/blender on the strongest setting for 5 minutes
I have had luck using both a mixer and blender.
3. Let it stand for about 10 minutes
This is when it'll start to puff out and look extremely fluffy.
Video Instruction on how to make perfect protein fluff
Watch the videos below for further direction on how to make your own protein fluff at home. Their recipes differ slightly from the one I listed. I recommend trying all the variants before deciding which is your personal favorite.
Protein Fluff Video #2:
How to use protein fluff to lose weight and gain muscle
If you're looking to gain muscle it's best to eat the protein fluff right before you go to bed. Not only does it make a great late night snack, the casein will slowly break down while your sleeping.
If you're trying to use protein fluff to lose weight then you should replace your breakfast with one serving. A typical serving fills you up and is only 200 calories.
Protein fluff is a perfect way to cut your calorie intake without sacrificing flavor and taste. It is perfect for anyone that wants healthy options for their morning meal or other meals.
If you have any concerns or you desire to share your own protein fluff recipes, leave a comment below. And checkout my health and fitness blog NoNonsenseFitnessTips.com for more diet advice for the busy man or woman.