Dad dot info
DAD.info form. Ask questions, get answers

Recipes: 3 Natural Protein Shake That Deliver

<a href="http://" target="_blank">Lauren Jarvis</a>

Lauren Jarvis

08 Jan 2018

Planning to get into shape and researching the best protein shakes to kickstart your fitness routine? Helping to form the building blocks of the body, protein is essential if you’re looking to boost muscle power. To repair and rebuild muscle after your workout, your diet should have a minimum of 0.8 grams of protein for every kilogram of body weight per day. To ensure your hard work in the gym isn’t going to waste, try these protein shake recipes from DW Fitness Clubs’ resident fitness and nutrition expert, Carly Tierney…

1. Coco Cool Down

Ingredients

¾ cup of coconut milk

1/3 cup of Greek yogurt

1/2 heaped cup of spinach

1/2 an avocado

1 tablespoon of almond butter

1 tablespoon of hemp powder

1 tablespoon agave

Place all of the ingredients in a blender and then process until smooth. 

This rich concoction is packed full of hearty proteins and healthy fats to build muscle. It will also make you feel fuller for longer (this is where many nutrition plans fall short).

The ½ heaped cup of spinach provides a healthy dose of antioxidants, while the avocado contains 25% of your recommended Vitamin K intake to strengthen bones and retain calcium.

2. Fit and Fruity

Ingredients

3/4 cup of coconut water

1/3 cup of Greek yogurt

1/3 cup of raw cashews (soaked overnight)

1/4 cup of frozen pineapple

1/3 cup of frozen mango

1 pitted dried date

Process the mixture until smooth. Top with a spoonful of chia seeds before serving.

Coconut water contains around 15 times more potassium than traditional energy drinks (470 milligrams per 8 ounces), keeping your energy levels topped up without the excess sugar.

This is then substantiated by a handful of natural, superior-quality protein sources. The Greek yoghurt is low in carbs and packing a steady supply of microbes to boost digestive health, while the raw cashews have Vitamin E in abundance (known to protect the immune system and even prevent prostate cancer).

3. Oat-standing Recovery

Ingredients

3/4 cup of almond milk

2 tablespoons of almond butter

1/4 cup of raw cashews (soaked overnight)

1 medium banana (cut into chunks and frozen)

2 tablespoons of whole oats

1 tablespoon of ground flax seed

1 pitted dried date and a sprinkle of cinnamon in a blender

Process until smooth. Top with a sprinkle of coconut to serve.

Another alternative source of calcium, almond milk is low in calories and for that reason is often a staple ingredient for dieters. One cup will provide half of your daily-recommended intake of Vitamin E, an antioxidant which boosts heart function and helps prevent cancer.

Elsewhere, this shake is packed with the essentials; the banana offers a wealth of potassium while the oats work hard to lower blood pressure levels. For fibre, the flax seeds and date go a long way in reaching your recommended-daily fibre intake.

To find out more about DW Fitness Clubs, go to dwfitnessfirst.com

Related entries

Make the most of family breakfast time

Make the most of family breakfast time

"When faced with busy mornings, taking the time to prepare a nutritious breakfast for your children can be tough– particularly when considering budget factors too." says Charlotte Stirling-Reed, a top child nutritionist who collaborated with Joe Wicks on his...

RECIPES BY BOSH!: POPCORN FALAFEL (VIDEO)

RECIPES BY BOSH!: POPCORN FALAFEL (VIDEO)

We call these ‘nom nom balls’, and they are unacceptably good for a dippy dinner party. Crispy, crunchy and moreish, you may need to make double helpings (served with hummus, obviously). They are the best dipping food we have ever tasted, good as a snack, great in...

RECIPES BY BOSH!: SPIRAL TART (VIDEO)

RECIPES BY BOSH!: SPIRAL TART (VIDEO)

This dish will test your arrangement skills (plus your patience!), but it’s worth it for the photo-worthy result. This healthy tart is full of freshly roasted veggies with an ever-so-slightly spicy tomato base. It’s best to use a peeler to get the optimum thickness...

Latest entries

Second Child Survival Kit

Second Child Survival Kit

You had your world turned upside down by your first child. You are battle scarred, sleep deprived and now expecting number two. Your days of lazy lie-ins and freedom are distant memories, but your life is also very full with the joy your child brings. The news of...

How to help an anxious child

How to help an anxious child

The current world is an uncertain one for our kids. Lockdown has left them off school, educated by frazzled parents, separated from their friends, unable to enjoy their usual activities and in many cases struggling to sleep. Our children are aware of a threat they...

Happy Easter!

Happy Easter!

Easter is a weird time of year. It doesn't have the build up that Christmas does but when the day comes we had better have our ducks in a row (excuse the pun) when it comes to delivery of a suitable heart stopping amount of chocolate eggs. At the back of our minds is...

Pin It on Pinterest