Who says you can’t have a delectable dessert and still keep to your diet?

Well, with Protein Fluff you can get buff and stay lean all at the same time. If you’re not too familiar with this tasty, low-calorie treat, it’s nothing more than protein powder given a bit of love.

(Photo: cyberuly)

Are you on the quest to build statuesque muscle?

Well then you’re going to have to eat with that in mind. The first step is to get plenty of protein, which is probably the most key macronutrient to increasing muscle volume. While most people might not think to do anything more with protein powder than shake it up, or drop a scoop in the occasional meal, it actually goes pretty far in the kitchen. This post highlights one way to take your nutrition beyond mortal limits.

Is Protein Fluff the Modern Day Ambrosia?

I first heard of this brilliant dessert on Martin Berkhan’s LeanGains blog. I didn’t really give in a go until I really started messing around with using protein desserts this past year, and finally asked myself: Why did I never try this before?

It tastes amazing, and for the most part, I think an ancient god like Zeus would’ve considered this a food fit for all gods. He probably would’ve expected it at his table on Mt. Olympus everyday, and been angry if it wasn’t

Let’s Talk About the Main Ingredient

Casein protein powder is probably going to give you the best results for making something like this. You can try Whey if you’re not too keen on going out and buy another powder, but the your protein fluff just won’t get the right kind of consistency.

So why is Casein better over Whey?  It’s a slow-digesting source, and it’s thicker and creamier than the typical whey protein. For this reason it will hold up better for creating the kind of “fluff” we’re looking for, which is very similar to that of a meringue.

When I’m supplementing with Casein on during a bulk cycle, I like to take it right before bed. This way I can get a consistent release of protein throughout the night. If I’m using intermittent fasting, as discussed in my weight management tips post, I’ll stop eating at 8 p.m., but still get around seven hours (or around 3 a.m.) of protein released into my system.

What Do You Need to Start Making This Tasty Treat?

First off, I’m not talking about ingredients and toppings here. To make Protein fluff you’re going to need a bit of hardware…but more specifically a mixer.

If you don’t have a one just lying around in the kitchen, you can get a hand mixer for cheap. Or, if you’re looking for a bit of a workout, a whisk can be used as a last resort.  But be warned, this isn’t the easiest nor time-friendly option. Since you want to work the mixture of ingredients into a thick consistency, you’re going to be whisking for quite a while.

Here’s the first recipe I used, and it came out great the first time out:

Ingredients

• 2 Scoops of Optimum Nutrition 100% Casein, Chocolate Supreme (personal preference)
• 1/2 Cup of Fat-Free Milk
• 1 tsp Raw Almond Butter (You can use peanut butter if you like, but I’m partial to this stuff.)

Will Protein Fluff Impact Your Daily Calories Much?

Not really, if you look at the numbers.

If you’re using the Chocolate Supreme Casein as mentioned then that’s 240 calories. The Fat-Free Milk? That should put at another 40 calories. The teaspoon worth of Almond Butter will be around 80 calories. So all in all, this delightful treat won’t set you back by much: only 360 calories. And that ain’t bad for something that tastes this good!

Ready For the Step-by-Step Guide For Making It At Home? Here’s the How-To…

1. To start, get a bowl and drop in two scoops of your Optimum Nutrition 100% Casein. Again, my personal preference is the Chocolate Supreme.
2. Grab a measuring cup and pour the Fat-Free Milk over the Casein. Give it a little mix with a fork to break up a few of the bigger clumps.
3. Drop in the Almond Butter (or Peanut Butter).
4. *If you’re adding in fruit or berries add them to the bowl and start mixing away.
5. Using your mixer of choice set it for a couple of minutes to the max-time of around 5 min.
6. You’ll know with the mix is ready because it’ll look pretty airy and tasty.

*If you’re going to use frozen berries or fruit, zap them in the microwave first. You’re want to do this before you’re ready to add them in. Heating them up on low for a few minutes should get them easier to add in. You don’t want them still frozen, or your Protein Fluff just won’t come out right.

Here’s a great example of making this dessert at home. You can stick with using milk, or try the pasteurized eggs, as mentioned in the video.

What if you don’t have mixer? Clint at CrudeFitness uses the blender method, and gets is ready two eat  2 minutes. Not bad if you’re in a hurry.

If you don’t have the Magic Bullet, in theory any blender should do the trick.
(If you try it and it works/doesn’t work let me know. I’d love to know what the jury brings back.) Also, I like Clint’s use of Coconut Oil…it’s a good healthy-fat choice, and will add in a nice tad of flavor.

When’s The Best Time of Day to Eat This?

Some people might prefer to enjoy a serving of protein fluff during the day, or just before bed. I, myself prefer this at night, as part of my last meal. This way I feel like I feel rewarded for a hard day of sticking to my goals, but also to benefit from the slow-releasing Casein.

About the Author

Hey! I'm Mitch, and I've setup this blog to prove anyone can get in shape without needing a gym fee. Each article is drawn from my own experiences, expert trainers and bestselling fitness authors. Please feel free to chat me up on Facebook, G+ and Twitter. Also, I do reply to every comment...so drop me a line down below.