Powerful Protein Shakes

3 nutrient-dense recipes to fuel your training

Powerful Protein Shakes - 3 nutrient-dense recipes to fuel your training
Protein shakes are one of the simplest, healthiest, tastiest and most effective ways to get all the proper nutrients you need on a daily basis. Now, I am not talking about creating one of those high-sugar calorie bombs that you might find at a local smoothie store or at the gym café. Rather, you need the right base of ingredients that serve your body well and taste great without destroying your diet.

While there are countless combinations of ingredients that you can explore, I thought I would save you some time by sharing with you three of my favorite smoothie recipes. Included in this article are the following: (1) a protein-loaded meal replacement shake, (2) a post workout recovery shake and (3) a nutrient-packed green shake. All you need for these is a few ingredients, and a good quality blender or bullet.

Protein Packed Meal Replacement Shake:

This is a great option for breakfast or anytime you need a quick meal.

For this shake, I like a base of chocolate protein powder, as the flavor complements the other ingredients well.

1 cup of unsweetened coconut milk
1 scoop of chocolate protein powder
1 handful of baby spinach
1 tablespoon of coconut oil or 1 tablespoon of almond butter (either one of these will work as your healthy fat option)
1 small of cacao powder (Rich in antioxidants, magnesium & iron)
1 tablespoon of chia seeds (High in fiber & Omega 3s)
2-3 ice cubes

Blend and enjoy.

Post-Workout Recovery Shake:

This shake is similar to the protein shake above, but it contains more carbohydrates than fat. Post-workout carbohydrates and protein are essential for muscle recovery.

1 cup of unsweetened coconut milk
1 scoop of chocolate protein powder
1 handful of baby spinach
1/2 cup of frozen cherries
1 small banana
2-3 ice cubes (you can also omit the ice cubes as the cherries will help with thickness)

Blend and enjoy.

Nutrient Packed Green Shake:

While the above shakes have a greens element with the baby spinach, this shake is more focused on getting a substantial shot of nutrients and vitamins from greens. This is a great breakfast option or late afternoon snack to give you a boost of energy.

2 cups of water
1 large handful of baby spinach
1 large handful of romaine lettuce
Blend these three ingredients together first.

Then add the following and blend again:

3 sticks of celery
1 small pear
1 small apple

Add these last three ingredients and blend again:

Lemon juice (from 1/2 the lemon)
1 small banana
1 scoop of vanilla protein powder

Enjoy.

Start integrating these smoothie recipes into your daily routine. Blend one up and take it with you to sip on the way to or from the gym…or wherever else your life takes you.

Callie Durbrow

Callie Durbrow is the owner of Durbrow Performance Training and the author of Strong and Sexy in 25 Minutes.

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