4 Recipes For a Refreshing Twist on Your Protein Shakes

by - Sunday, May 14, 2017

Try these four recipes for a refreshing twist on your protein shakes.

4 Recipes For a Refreshing Twist on Your Protein Shakes


BERRY ALERT

 

Berry Alert Protein Shake Recipe

 

WHEN: Morning
NUTRITION FACTS: 318 calories, 40 g protein, 35 g carbs, 2 g fat

BLEND
½ cup frozen mixed berries (blueberries, raspberries, strawberries)
1 packet instant regular oatmeal
1 scoop strawberry whey protein isolate
½ cup fat-free vanilla yogurt
½-1 cup water

TIP: For a change of pace, swap the oatmeal for shredded wheat bran. It’s an excellent source of
whole grain and fiber, and a great slow-burning carb.


Fat-Free Yogurt
Besides the obvious health-boosting benefits of protein and calcium, this dairy food does your body good in
other ways. It contains more calcium than milk, and has been found to help maximize fat loss — especially
around the waistline — and minimize muscle loss. Yogurt is also a good source of glutamine, an important
amino acid that helps you lose fat.


Oatmeal
The carbs in oatmeal are slow-digesting and won’t boost insulin levels, which means you’ll stay energized
lo
nger without interfering with fat-burning.


Whey Isolate
Whey protein isolate contains more protein, and less fat and lactose per serving than regular whey. It
breaks down fast and releases amino acids into the bloodstream. That’s why we always recommend it
when your muscles are most desperate for protein, like first thing in the morning. Plus, research shows
that whey reduces hunger so you eat less throughout the day, making fat loss easier.


Mixed BerriesRed berries like raspberries are extremely fibrous, low in calories and chock-full of bone-building vitamin
K. The pectin found in blackberries helps keep blood-sugar levels on an even keel. Blueberries are great
for shedding fat because they contain pterostilbene, a compound that helps the body break down fat and
cholesterol.



PIÑA COLADA PUNCH


Pina Colada Punch Protein Shake


WHEN: Preworkout
NUTRITION FACTS: 260 calories, 28 g protein, 32 g carbs, 4 g fat

BLEND
1 small banana
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice
¼ cup chopped pineapple
1 cup unsweetened vanilla almond milk
½ scoop vanilla whey protein isolate
½ scoop vanilla soy protein isolate Ice


Pineapple
Pineapple contains bromelain, a proteolytic enzyme that helps your body digest protein. This is important
because it can prevent bloating and indigestion before and during your workout, and assists in protein
utilization. Meanwhile, the potassium will help stave off muscle cramps.


Banana
Bananas are an ideal preworkout fruit because they contain fructose and glucose to give both an instant
and sustained energy boost. (Fructose is low-glycemic, which the body consumes slowly.) They’re also
easy to digest, and full of potassium and vitamin C, which are vital for proper muscle function. Plus,
potassium can boost your metabolism.


Soy Isolate
Like whey, soy is a fast-digesting protein that’s ideal around workouts because it gives you more energy to
train and enhances recovery afterward. Studies also show that soy amplifies nitric-oxide (NO) levels. NO
widens blood vessels, allowing more blood and the nutrients it carries to reach your muscles. Research
even shows that soy boosts growth-hormone levels. This anabolic hormone is critical for women around
workouts to boost size and strength gains since testosterone isn’t in abundant supply.


Whey Isolate
Intense workouts wreak havoc on your muscles, and they need protein to heal and grow. Whey isolate is
the fastest way to get a heap of protein to your muscle fibers, and drinking it preworkout ensures it’s there
when your muscles need it for energy and to prevent breakdown.


Almond Milk
Almonds usually make the list of nature’s healthiest foods, and for good reason: They’re rich in
magnesium, manganese, selenium, and vitamins D and E. Almond milk is also low in fat and lactose-free,
making it a great alternative to cow’s milk.



CHOCOLATE-APPLE CRUNCH


Chocolate Apple Crunch Protein Shake Recipe


WHEN: Morning or Preworkout
NUTRITION FACTS: 380 calories, 35 g protein, 55 g carbs, 3 g fat


BLEND
½ cup chopped frozen apple
½ cup low-fat granola
1 scoop chocolate whey protein isolate
1 cup water Ice

TIP: Preworkout, consider replacing half the whey with soy protein isolate.


Whey Isolate
Topping off your morning shake with I whey protein isolate is the quickest way I to replenish muscle
protein and fend off catabolism. Used preworkout, it provides amino acids to build muscle.


Apple
Aside from being a good slow-digesting carb, apples are full of antioxidants. They also contain
polyphenols, which have been found to increase endurance and strength and even promote fat loss,
especially around the midsection.


Granola
For all its popularity, granola may be one of the most controversial breakfast foods. The cereal is made
from rolled oats and nuts, and is coated with honey. Rolled oats provide fiber, which enhances digestion,
and honey provides carbs to restock glycogen levels. So the sugar gives you an instant lift and the complex
carbs provide sustained energy.


AVOCADO AVALANCHE


Avocado Avalanche Smoothie Recipe


WHEN: Bedtime
NUTRITION FACTS: 273 calories, 26 g protein, 9 g carbs, 16 g fat

BLEND
I½ ripe avocados
1 scoop vanilla casein protein powder
1 packet Splenda (optional) Ice


Casein Protein
Casein is an excellent source of high-quality protein. Because it digests slower than whey, studies show it
minimizes the body’s tendency to ravage your muscles for fuel while you sleep.


Avocado
The fat in avocados is primarily the healthy monounsaturated variety, which is less likely to be stored as
bodyfat. Avocados also contain mannoheptulose, a sugar that actually blunts insulin release (to keep fat
storage at bay and fat-burning turned up) and enhances calcium absorption.




RELATED: Healthy Smoothies for Weight Loss

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