20 12 2012
The Protein Powder and HDP Recipes Page FAQ
Welcome to our HDP and Protein powder Recipes FAQ. Below we hope to answer some of your frequently asked questions about this page and the recipes featured on it. Be sure to leave your comments below for things you feel we should add to the FAQ.
What is HDP ?
Well if you missed the link to the detailed and in-depth discussion of HDP in the opening paragraph of our recipes page, then here it is again. But in short HDP (short for hydroxypropyl distarch phosphate) is a chemically modified resistant starch that is typically used as a food additive in the food industry. It has unique properties that make it an ideal nutritional supplement for the dieting athlete because it behaves like a fiber. It’s more satiating the short term and has less calories than alternative forms of carbohydrate. Because it is largely indigestible in the small intestine, it is partially fermented in the large intestine by the gut microbiome and released into circulation as Short Chain fatty acids, rather than glucose. So not only does it yield significantly less calories per gram, it also yields them in a fashion that induces less insulin and supports continued fatty acid oxidation. Unlike most ingested carbohydrates and fats, it also seems to have little to effect on GIP (glucose-dependent insulinogenic peptide) release, and incretin hormone that signals insulin release and represses lipolyisis and fatty acid oxidation upon ingestion of food, and also seems to reduce the GIP response to foods co-ingested with it.
Why do you use HDP in your recipes ?
Well first of all, the above should make you realize that HDP is a good substitute for an amount of carbohydrates and calories in the diet, regardless. Secondly, unlike most healthy carbohydrate sources (which pale in comparison because of its increased satiety and reduced calories) and fiber, which can be hard to consume in quantities because their use in recipes is limitred,it behaves much like a type of flour. It is commonly used as a food additive for its thickening properties, and to add shine to foodstuffs. That makes it easy to incorporate into many recipes, especially those for baked goods. Protein cooking in the past has been a bit of niche endeavor, because the results don’t have a very appealing look, and often the taste and consistency leave a lot to be desired as well, because you’ll usually omit things like plain flour. The combination of (flavored) protein and HDP lets us completely replace the sugar and flour content in most classic recipes, but maintain the proper look, texture and consistency of the recipes instead of making ugly, tasteless wannebe recipes that you really only try because you are tired of only drinking your protein. The recipes here are nothing short of delicious, and you can just as easily take them to your family events instead of regular recipes, since they are equally appealing to people who don’t work out as well. In fact, you may end up converting a few people and have to share your protein, so be careful
Where do I get it ?
HDP isn’t quite as popular as it should be yet, and therefore not widely available as a retail product. There are two US-based companies that sell it, but they do charge quite a bit for it. In Europe, the only supplier for the moment is our sponsor, XXL Nutrition, who also happens to have it at the right price If you have wholesale connections in the food industry, you can also obtain it that way.
What proteins do you use ?
We use primarily casein and whey proteins. You can use other types of protein as well, but you’ll have to assess their use in each of the recipes, since some proteins like rice or pea protein will behave more like casein, while things like soy will behave more like whey. But as discussed at length in this article, there really is no point in using anything else as supplemental protein, because the two milk proteins have the most nutritionally sound amino acid profile and are considered high quality proteins in every sense of the word. There is certainly nothing wrong with rice, pea, soy and egg protein, but we prefer to consume them in the form of rice, peas, soybeans and eggs. Rice and peas are not considered complete protein sources because of their deficiencies in Lysine, Cysteine and methionine (Rice and Pea together form a relatively complete protein source though, I am told), while soy has a lower BCAA content. The essential amino acid profile largely determines the quality of the protein. Casein is more of a base protein, it absorbs more water and forms a blob, and therefore a good substitute in things that need more density and bite, while whey lends itself better to creamier substances. For things that don’t require a lot of taste, you can best use an unflavoured casein, or a light vanilla casein mixed with HDP. We will typically use vanilla and chocolate casein. The whey will usually make up the tastier parts of the recipes, which works out nicely because there is such a large variety of tastes in whey protein, they can easily be used in a great many dishes.
The brands we use are Night Protein and Whey Delicious by XXL Nutrition. Their Night Protein is a very high quality micellar casein with a whopping 90% of actual protein, higher than most brands out there, which is exceptionally useful for people on a strict diet, and their whey delicious comes in no less than 13 different flavours, offering a wide range of possibilities. You can certainly use any brand or quality of protein (inferior caseins and even calcium caseinate are not necessarily bad for cooking and still better than commercial alternative rich in sugar), but XXL nutrition is our gracious sponsor, and since you’ll have to go there anyway since they are the only supplier of HDP in Europe (and supply it at a very affordable price) you may as well get the same proteins we use to ensure a similar result. And did we mention they deliver free of charge to residents of Belgium, the Netherlands and Germany ?
What other products do you use ?
Well we try our hardest to use as many common ingredients you’ll be able to find no matter where you live. Obviously milk and eggs are absolute staples, as are butter substitutes (olive oil, omega-3 rich half-fat butter, cottage cheese and yoghurt) and some spices. A lot of the recipes lend themselves very well to a wide variety of things. For instance, anywhere we use chocolate chips, you can substitute nuts, grains, pieces of fruit and cookie crumbles, and vice versa. Sometimes we will point it out, but use your imagination. Many of our recipes are adaptations of existing recipes for less healthy foods, and any variation that applies there, applies here.
This doesn’t look like diet food, are you sure it is ?
Aside from the fact that these recipes contain very little sugar, are low-carb, low-calorie and high in protein, they do of course contain some fats and carbs, which still seems to scare some people away. I’m still not quite sure what started the whole fobia of fats and carbs when dieting, but it’s a very irrational fear. Of course fats and carbs contribute to energy storage when you eat (which is blunted by the use of casein and HDP by the way), but when you are eating less calories than you are expending, the net result is still a greater release of calories from storage in between meals. And naturally one should avoid diets high in fat and simple carbs, but it doesn’t mean you need to avoid them entirely. These recipes fit perfectly in a low-carb, low-calorie and moderate fat diet, but as an aside, I easily consume 40-50% of my calories from carbohydrates deep into my diet, and it doesn’t slow me down.
The main reason for reducing fats and carbohydrates in a diet is because as you decrease calories it becomes exceptionally hard to meet your protein requirements. And that is where these recipes shine. They are extremely taste and protein rich, making it easier to adhere to the diet, because its far more enjoyable, as well as to meet your protein demand for the day. You are turning your guilty pleasures into the method of success in a way, since meeting protein demand, next to vigorous resistance exercise, is the primary key to maintaining muscle mass on a diet, and shift your weight loss in the direction of fat.
What’s with the metric measurements ?
Aside from the fact that we are based in Europe, where metric measurement is more common than using irregular measurements like “cups” and “tablespoons”, this is also a scientific website, where we pride ourselves on using correct amounts so people can perfectly replicate the recipes. A kitchen scale is therefore a very valuable tool in making these recipes. I honestly cannot express my hatred of measurements like “use about a quarter cup”. I mean is it quarter or isn’t it a quarter ? And what cup are you using ?
This is fun, can I join ?
We would love nothing less. I’m madly in love with protein and HDP cooking, to the point of obsession. If you can supply us with additional recipes we will happily feature them here in detail, and credit you for the find. Feel free to send your recipe to firstname.lastname@example.org, and make sure you mention in the title of your mail that it concerns a recipe for the recipe page. Likewise, suggestions for recipes you’d like us to proteinate are welcome too.
Table of Contents
- 3-minute (Vanilla) Pudding (December 20th, 2012)
- Chocolate Brownies (December 26th, 2012)
- Apple Fritters (December 26th, 2012)
- Cappuccino Chocolate Truffles (December 26th, 2012)
- Apple Pie (First Attempt) (December 26th, 2012)
- Cheesecake (December 30th, 2012)
- Cappuccino Chocolates (January 7th, 2013)
- Protein Pizza (Feburary 4th, 2013)
- Protein Flurries(April 23rd, 2013)
- Protein Smoothies (April 27th, 2013)
Upcoming : Another recipe I’m dying to try is my second cappuccino dessert, which is going to be a Caffé Latte Mousse. I found the recipe on the site of a Belgian cooking show and I’m currently looking at the best way to turn it into a spoon-licking Whey-tastic treat. The cappuccino mix also lends itself to a pretty awesome protein bar.