Protein is an integral part of any workout routine, especially if you are looking to build muscle mass and muscle strength or if you’re looking to recover properly from your workout. But with the shelves nowadays filled with a wide variety of protein powders, each offering different sets of effects and benefits, choosing the right one for you can be a challenge. Read our Ghost protein review to find out if this is the best protein powder for you.
What is Protein?
To understand why protein powders can help step up your health and fitness regimen, we must first understand what protein is and what it does. Protein is an essential macronutrient that is vital in building your muscle mass. The three macronutrients - the other two being fats and carbohydrates - play a key role in sustaining our bodies, as we need huge amounts of each macronutrient to keep us going.
Protein also helps your body produce the following components: hormones, enzymes, and other important chemicals. Aside from building muscle mass, protein also functions as a building block for other parts of your body, such as your bones, cartilage, and blood.
However, your body doesn’t store protein so you need to draw from other sources to replenish your protein store. Thankfully, there are many available sources of protein such as meat, beans, eggs, and nuts. There are also alternative sources of protein like soy, hemp, and whey.
Protein Powder and its Benefits
If you have a hectic schedule leaving you with little to no time to prepare meals and if you’re looking to supplement your daily protein intake, then high-quality protein powders are a convenient, often versatile option.
If you regularly hit the gym and do strenuous workouts, such as weightlifting, cardio, or a combination of both, you might want to consider whey protein. This type of protein blend helps your body to rebuild and repair your damaged muscles. Whey protein is considered to be fast-digesting, which means it can be digested and absorbed easily by your body to allow you to recover quickly after a workout. Whey protein has a ton of other benefits, too, such as:
- Weight loss (when combined with a healthy diet and exercise)
- Lowering the body’s cholesterol levels
- Reducing blood pressure
- Lowering the risk of developing diseases such as stroke
Ghost 100% Whey Protein
One of the things that you would immediately notice about the Ghost whey protein is its fresh and vibrant packaging compared to what you’re used to seeing on the shelves.
Aside from the creative packaging, it has a 100% transparent label which fully discloses the doses of each of the product’s whey components. The ingredient profile is simple, too, given that it is low on artificial ingredients.
What is in it?
One rounded scoop (about 35 grams) of Ghost whey protein shake mixed with 5-6 oz. of water gives you a total of 25 g of protein per serving, which can be broken down to:
- 14.53 g of Whey Protein Isolate, which gives you 12.5 g of protein,
- 13.16 g of Whey Protein Concentrate, giving you 10 g of protein, and
- 2.98 g of Hydrolyzed Whey Protein Isolate, which gives you an additional 2.5 g of protein
Each whey form has a different set of benefits:
- Isolate has a higher protein content but a lower carbohydrate and lactose content,
- Concentrate, another high-quality protein, has components which have health benefits such as CLA fats, and
- Hydrolyzed whey is absorbed by the body the fastest
On its own, whey is a complete protein and has all the nine essential amino acids needed by your body. In all of its different forms, it is rich in branched-chain amino acids (BCAAs) which are pivotal when it comes to repairing and rebuilding muscular damage sustained from workouts.
Ghost whey protein shake mixes well. To improve the product’s mixability, the protein isolate and the protein concentrate have been sunflower lecithinized. This process ensures that you will not get clumps at the bottom of your glass.
Whey protein doesn’t have to be bland and tasteless. Aside from the popular Cereal Milk, the taste of which reminds you of times when you drank the milk left in the cereal bowl, and Milk Chocolate flavor, Ghost comes in a wide variety of exciting and unique flavors that will tickle your taste buds. Some of these flavors are Fruity Cereal Milk, Blueberry Toaster Pastry, and Coffee Ice Cream.
One scoop contains only 2 g of sugar per serving. While Ghost whey protein does have a bit of sucralose, it does not contain acesulfame potassium.
Surprisingly, Ghost tastes great even when mixed with water. What’s even more surprising is its versatility—you can use it in making your smoothies, oats, protein ice cream, pancakes, and other baked treats! You can even mix it with fruit or peanut butter and use it as a meal replacement.
You can use Ghost anytime, too. Not just after your workout sessions. You can take it during your breakfast, throughout the day, and even before going to bed.
Ghost is soy-free and gluten-free. It does contain milk. Ghost whey protein is manufactured in a facility that is GMP-compliant.
Ghost Protein Recipes
Protein doesn’t have to be boring. There are many innovative ways to add protein to your diet without having to settle for a plain glass of protein shake. With a wealth of recipes that utilize protein powders, now’s the perfect time for you to shine in the kitchen and add some excitement to your meals.
Here are five simple recipes that use Ghost Whey Protein to add some spark to your diet:
1. Easy Protein Pancakes
- 2 scoops Ghost Whey Protein Powder
- 2 eggs
- 1 tsp. baking powder
- 6 tbsps. any milk of your choice
- Butter or oil, for greasing the pan (optional)
- Prepare a non-stick skillet or pan. Use butter or a neutral-tasting oil to grease it.
- Combine eggs, Ghost Whey Protein Powder, baking powder, and the milk of your choice in a large bowl.
- Measure one portion (1/3 cup) of the batter, and pour it into a prepared skillet.
If bubbles start to appear on top, flip the pancake.
- Serve and top with the garnish of your choice.
2. Vanilla Protein Pancakes with Chocolate Chips
This recipe is adapted from Leah Kaufman, M.S., R.D., C.D.N
- 2 scoops Ghost Whey Protein Powder in Cereal Milk Flavor
- 2 scoops almond meal
- 4 egg whites
- ½ cup of water
- 3 tsp. sweetener of your choice
- ¼ cup dark chocolate chips
- Combine all ingredients in a bowl.
- Pour one portion (1/3 cup or depending on the size of your pan or skillet) of the batter onto a non-stick pan or skillet.
- Flip the pancake once you see bubbles forming on top.
3. Mashed Potatoes with Protein Powder
Think mashed potatoes and protein powder don’t mix? This will have you rethinking that and asking for a second serving of this protein-packed classic with a twist.
This recipe is adapted from Roger Lawson of Livestrong.
- 1 scoop Ghost Protein Whey Powder in Cereal Milk Flavor
- 1 lb. potato (red-skinned or Yukon Gold)
- ¼ cup butter
- ¼ cup milk (nut or dairy milk of your choice)
- Peel the potatoes, and place them in a large pot.
- Cover with water, and let boil for 15 minutes or until soft enough.
- Drain water completely after boiling.
- Add the potatoes back to the pot, and proceed to mash them.
- Add the butter, milk, and protein powder to the pot. Mix well.
- Add salt and pepper.
4. Coffee-Protein Blend
- 1 scoop Ghost Whey Protein Powder
- 1 cup coffee
- ¼ cup milk or creamer of your choice
- Fill a cup or mug with hot coffee.
- Add 1 scoop of Ghost Whey Protein Powder.
- Add ¼ cup of the milk or creamer of your choice (optional).
5. Nutella Protein Shake
This recipe is adapted from Jason Boehm Nutrition, LLC:
- 1 scoop Ghost Whey Protein Powder (Cereal Milk or Milk Chocolate Flavor)
- 1 tbsp. almond butter
- 10 oz. milk of your choice
- Ice (optional)
- Combine all ingredients in a blender, and blend until smooth.
- Add ice if you want to increase its thickness.
Overall, Ghost Protein is a convenient, low-fat, low-carb, high-quality protein powder that supplies you with the right amount of protein to get you through the day. The high protein components aid in building better muscle mass and in faster post-workout recovery. While Ghost may be a bit more expensive, keep in mind that it gives you three types of protein combined to give you optimum results, especially after workouts. These three proteins allow you to experience protein absorption at different rates. Plus, it supplements your daily protein intake by giving you as much as 25 g of protein per each serving.
But before taking any dietary supplement such as protein powders, you need to consult with your doctor first. Remember that supplements are not a cure-all. They act as helpers to allow you to get the best results from your workouts. It is still important for you to eat a well-balanced meal, exercise properly, and get enough sleep.