Dietary guidelines indicate that the most adults need somewhere between 46-56 grams of protein a day. With our busy lifestyle, sometimes it is difficult to get in adequate amounts of protein of protein let alone your daily source of fruits and vegetables.
I find by mixing up protein shakes especially first thing in the morning and post workout, I am able to not only get in the nutrients that I need, but also keep my metabolism revved up to burn fat. Also, by drinking a protein shake within 30 to 45 minutes after a strength training workout, you’re helping muscles repair and recover.
The first step is to get a good source of protein powder. Not all whey protein powders are created equal, so be sure that the first ingredient is whey! There are also other sources of protein such as soy protein powder and egg white protein powder. Talk to a nutritionist about which type of protein is best for you and your particular body and dietary preferences.
You also want to chat with a nutritionist about what type of milk or juice is best for you. For example, I use unsweetened almond milk in my shakes or water. There is also soy milk, rice milk, hemp milk, etc. If using juices, be sure they are not loaded with sugar. I like to add fresh or frozen fruit to my shakes. I also add in some flaxseed meal for essential fatty acids such as omega-3’s.
Below are some great protein shake recipes which helped me achieve my weight loss goal of losing 185lbs. from my Fitness Answer Meal Plan.
THE OATMEAL COOKIE SHAKE
(1 cup skim milk, 1 packet of regular flavor instant oatmeal, 1 scoop vanilla whey, ½ tsp. vanilla extract, pinch of cinnamon, pinch of nutmeg, ice, Blend in blender until smooth.)
ZA-NUT SHAKE
• 1 Cup of skim Milk
• 1 scoop of Vanilla Whey Protein
• 2 Tbsp. of Natural Coconut Flakes
• 1 Tbsp. of Natural Peanut Butter
Place all ingredients in blender and blend until smooth. Thicken with ice.
TROPICAL TREAT
Mix together: 1 tbsp. of Coconut, ½ banana, ½ cup pineapple, 3/4 cup of water and ice. Blend in blender until smooth.
KIWI FRUIT MINT SMOOTHIE
* ½ cup of water
* ½ cup of skim milk or milk substitute
* 1 scoop of vanilla whey protein powder
* 1 tablespoon of fresh mint
* 1 Kiwi fruit- peeled and finely diced
Mix whey protein, skim milk, and water in blender. Add kiwi and mint in blender. Blend until smooth. Thicken with ice.
THE ALMIGHTY ALMOND SHAKE
Mix together: 1 cup of almond milk, 1 scoop of vanilla whey protein, ½ tsp. vanilla extract, a pinch of cinnamon and ice. Blend in blender until smooth.
Joanne Sgro is a Television Fitness Expert, Certified Personal Trainer and Sport Nutritionist. She is Certified in Pilates, Pre-natal/Post-Partum, Yoga and Senior Fitness. She specializes in Weight Loss, Post-Rehab and Post Cancer Training. Joanne's fitness plans and recipes are available globally on her website www.fitnessanswer.com. She resides in the Phoenix, AZ area with her fiancé, where she runs her personal training business, Fitness Answer, LLC.