Satisfy your sweet cravings with these two fat blasting proteins!

Casein and Whey protein are two types of protein that will help you in your weight loss and fat burning goals. Both are found in dairy products such as milk, yogurt, and cheese, but are also isolated in powder forms. These powders are great to make shakes on the go that will fuel your workouts before or after. They can also be added to oatmeal, yogurt, cottage cheese, and cereal to satisfy your sweet cravings and give you a nutritional boost. The difference between the two proteins is that Whey protein is digested rapidly and will immediately go to your muscles for breakdown and repair and Casein protein is digested slowly and will break down and repair your muscles for several hours after consumption. You are eating both these proteins daily whether you realize it or not. Cottage cheese is a great source of casein protein and milk is a great source of whey.

I use both proteins in powder form and through whole foods daily during all times of the day to burn fat and especially in my post workout shake in order to repair my muscles. However, since the proteins are digested differently I would recommend taking whey earlier in the day and casein later, especially at night. Both proteins are good to use in your post workout shake. The hands down best product for these two types of protein is Optimum Nutrition’s 100% Gold Standard Whey, and 100% Casein proteins. (one tub of whey and one tub of casein should last you for at least 4 months)



There are a variety of different flavors which all taste delicious to me and allow me to make great shakes and meals. The company even makes natural versions of their proteins that contain no artificial sweeteners. The products not only contain almost no fat or carbs, they also come packed with 24 grams of protein per serving and 4 to 5 grams of L glutamine and Branched Chain Amino Acids which are two essential proteins that will help you burn fat and sustain muscle. Below is a great recipe that will curb your sweet cravings and fuel your diet.

Vanilla Berry Blast. I swear it tastes just like ice cream tell me what you think.
Ingredients:
1 scoop Optimum Nutrition’s 100% Casein Protein Creamy Vanilla flavor (110 calories)Optimum Nutrition 100% Casein Protein, Vanilla, 2-Pound Tub

1 cup skim milk (90 calories)
Either 1 cup of raspberries (64 calories) , ½ cup blueberries (41calories), 1 cup blackberries (62 calories) or 1 cup sliced strawberries (53 calories)
¼ or ½ cup 1 percent fat cottage cheese (recommend “Friendship” 1 percent cottage cheese) In friendship cottage cheese there is 90 calories in a ½ cup. Click here for Friendship cottage cheese

Directions:
1. Blend Casein Protein with 1 cup of milk for 1 minute or until thick
2. Then dump berries and cottage cheese into mixture and mix everything together.
3. Place in freezer for 1 ½ to 2 hours and enjoy

Nutritional info with ¼ cup cottage cheese and average calories of berries.
Calories – 300, Fat – 1 g, protein 40 g, carbohydrates – 16g (excluding protein sources)

Chocolate Peanut butter Sunday
Ingredients:
1 scoop Optimum Nutrition (ON) 100% Whey powder Chocolate flavor. The best flavor for this recipe is ON’s “Natural” Chocolate whey powder, which is in my opinion the “chocolatiest flavor”. 100% Whey Protein - Gold Standard (Natural)
My next two favorite flavors for this recipe are ON’s 100 % Gold Standard Whey Chocolate malt, and Double Rich Chocolate.
¾ cup 1 percent fat cottage cheese (“Friendships” brand works best)
¼ cup Giant’s store brand Fiber select cereal (this is one of my favorite and healthiest cereals. You can find it at your local giant next to the Fiber One brands) or if you desire choose another high fiber cereal
1 tablespoon peanut butter. (Skippy's Natural creamy is my favorite. It natural peanut butter that contains no hydrogenated oils. Also unlike most natural peanut butters you don't need to stir the oil that is left on top.)



¼ cup skim milk

Ingredients without my annoying comments:
1 scoop Whey powder Chocolate flavor, ¾ cup 1 percent fat cottage cheese, 1/4 cup fiber cereal, 1 tbsp peanut butter, 1/4 cup skim milk


Directions:
Thoroughly mix protein powder, milk and cottage cheese in a bowl until powder is absorbed.
Optional : put mixture in freezer until cold or frozen
Sprinkle cereal on top of mixture
Put peanut butter in bowl and heat in microwave for 30 seconds or until melted.
Drizzle your new Sunday with the hot peanut butter and enjoy.

Nutritional info with Giant Fiber Select cereal
Calories 390, Fat – 11 g, protein 53g, carbs – 15g, fiber 7g