How to Use Your Protein Powder

Author: Lia Pellizzeri  

Throughout life our requirements for protein varies greatly. However, for the average adult 1g per Kg of body weight is a good standard guide as to how much you should be consuming, but be aware that if you’re physically active your needs could be even higher.

However, what also happens as we age is that our diets can become a little more carbohydrate-based due to a number of factors including anything from convenience, taste changes, limitations with dentures to digestibility. This means a lot of older Australians are lacking in this very essential macronutrient that is crucial for muscle-mass growth, strength and preservation, healthy hair, skin and nails, and metabolic health.


Are you Getting Enough Protein in your Diet?

It may have not crossed your mind that you simply aren’t getting enough protein in your diet, but if you’re suffering from some muscle-wasting, poor nail and hair health, and/or fatigue, it could be a sign that this is the case. This is where a great quality protein supplement comes in very handy!


Can Protein Powders help you Lose Weight?

A lot of protein powders on the market are touted as weight-loss shakes, but essentially they are used in this way because protein is very satiating – meaning it keeps you fuller for longer without the additional calories.

I personally do not believe shakes should replace whole nutritious meals on a regular basis, but it can be a great idea when you find yourself either on the run, or in a meal rut where the bulk of the plate is the colour white or beige ie. Toast with butter.


Smoothies get the Most out of Protein powders!

Instead of mindlessly swallowing a chalky concoction of protein powder and water to meet protein requirements, we’ve put together some delicious smoothies that are not only taste but are nutrient dense! They are completely drool-worthy and you will be looking forward to getting your hands on one.

Be Warned – You may find some unusual ingredients being used for the Smoothies, rest-assured they blend beautifully and add creaminess, bulk, fibre, and a whole host of other nutrients. A great way to get veggies in throughout the day without even knowing!




  • Milk (Normal, Almond, Coconut, Rice etc)
  • Bananas (chopped and frozen)
  • Steamed Cauliflower (steamed, cooled and frozen)
  • Zucchini (peeled, chopped and frozen)
  • Frozen Berries (Favourites include Blueberries, Cranberries, Strawberries)
  • Cacao Powder
  • Good quality Protein powder (Vanilla is a great base flavour)


…you’re ready to go, we just need a blender or a stick blender!

N/B: Keep in mind these are basic smoothie essentials, some of these recipes will require further ingredients but do not be discouraged if you don’t have them on hand… Smoothies are highly adaptable and do not need to be followed to a tee.



Full of fibre, protein, healthy fats and nutrients like Potassium, Vitamin E, and Magnesium – this incredibly decadent smoothie will make you proud to call yourself a Lamington-loving Aussie.

  • 1 scoop Vanilla Protein Powder
  • ½ Frozen Banana
  • ½ cup Frozen Zucchini
  • 1 Tbspn Almond/Cashew butter (I’d advise not using Peanut butter in this one)
  • 1 Tbspn desiccated Coconut
  • ½ cup Coconut Milk
  • ½ cup Ice
  • Chocolate Drizzle (1 Tbspn of Maple Syrup/Honey mixed vigorously with ½ Tbspn Cacao = Instant Chocolate Drizzle sauce)
  1. Place all ingredients except for the Chocolate Drizzle in the Blender and Blitz.
  2. Whilst the Smoothie is blitzing, drizzle a large glass with the chocolate sauce starting from the top rim so it drips gracefully down.
  3. Pour Smoothie into the Pre-drizzled glass and enjoy!



Amazing if you suffer from frequent Urinary Tract Infections, frozen Cranberries are now readily available in the supermarket – and a tasty way to have them too, instead of cringeing your way through pure unsweetened Cranberry juice.

This smoothie can be a little on the pucker side, if you find this is the case just increase the banana and perhaps add a tablespoon of honey, but the Protein Powder may be sweet enough depending on the brand.

  • ½ cup Milk (of choice but Coconut is delicious)
  • 1/3 cup frozen Cranberries (You can use another type of Berry if you wish for lovely Antioxidant- based Smoothie)
  • 1/3 cup frozen Cauliflower
  • ½ frozen Banana
  • 1 Scoop of Vanilla Protein powder
  1. Simply add all ingredients to the Blender and Blend.



This is basically dessert… FULL of nutrients including probiotics, Magnesium, Potassium, Fibre, Vitamin K and the list goes on. Don’t be put off by the spinach, I guarantee you won’t taste it.

  • Small handful of Baby Spinach Leaves
  • A few mint leaves
  • ½ cup Frozen Cauliflower or Frozen Zucchini
  • ½ Frozen Banana
  • ½ cup Greek Yoghurt (can substitute with Milk)
  • 1 Scoop Vanilla Protein powder
  • 2 Squares of quality Dark Chocolate
  1. Put all ingredients excepting the chocolate into the Blender and blend.
  2. Chop the dark chocolate finely and stir through the Smoothie once its well-blended. 


Written by Lia Pellizzeri
Emily Seddon

Lia is a qualified Naturopath who believes in the power of nature to heal many of today’s acute and chronic conditions. She’s not only passionate about living a healthy lifestyle, but about educating people on nutrition and the amazing benefits of herbs and supplements in addressing symptoms and their underlying issues.

Lia loves to cook, bake and read… when she isn’t busy telling people to enjoy their egg yolks and other healthy fats, she can most likely be found on the lounge with a latte and a tattered copy of Lord of the Rings.

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