Roland Fitness | The Last Protein Smoothie Recipe You’ll Ever Need
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The Last Protein Smoothie Recipe You’ll Ever Need


The Last Protein Smoothie Recipe You’ll Ever Need

Making Your Shake Super
Ok, so let’s assume you’ve got your blender out and it’s powerful enough to do the job. Now you can follow the step-by-step guide below for creating nutritious and tasty Super Shakes.
We selected some of the fruits, vegetables, and proteins that seem to work best for our clients. Just go through each step and select an item (or two) from each column. Mix and match as you like. You’ll end up finding combinations you prefer the most. That said, our list isn’t exhaustive. Feel free to branch out.
Keep in mind, too, that not all of the steps below are mandatory. If you don’t want a topper, leave it out. If you want extra veggies, go for it. If you are trying to keep your calories down, you can manipulate variables like portion sizes, and carb and fat amounts.
Step 1: Pick a liquid
Four to eight ounces is a good starting point for each serving. Less liquid makers thicker shakes, more liquid makes thinner shakes. Options:
Almond milk (unsweetened)
Cow’s milk
Soy milk (unsweetened)
Hemp milk (unsweetened)
Iced green tea
Step 2: Pick a protein powder
One or two scoops should be sufficient (25-50 g). Some protein powders contain thickeners, which will increase the thickness of your shake. Options:
Whey protein
Casein protein
Pea protein
Rice protein
Hemp protein
Other proteins or protein blends
Step 3: Pick a veggie
Add one or two handfuls. Spinach is usually your best bet, as it is virtually flavorless in a Super Shake. Canned or roasted pumpkin pairs really well with vanilla. Peeled, roasted beets pair well with chocolate. If you add celery or cucumber, you’ll need to use less liquid in your shake. Options:
Dark leafy greens: spinach, Swiss chard, kale
Pumpkin / sweet potato
Beets / beet greens
Cucumber / celery
Powdered greens supplement
Step 4: Pick a fruit
Aim for one or two cupped handfuls. Toss in half a banana to give the shake excellent texture. Dates go a long way, as they’re very sweet. Just make sure to get rid of the pit first! Apples are easy — simply remove the core and slice into wedges. You can use fresh or frozen fruit. Options:
Pineapple / mango
Powdered fruit supplement
Step 5: Pick a healthy fat
One or two thumb-size portions is usually enough. When blended well, nuts and seeds give the shake a nice, rich consistency. Options:
Flax, hemp, chia seeds
Peanut and nut butters
Step 6: Pick a topper
A little goes a long way. Cinnamon is good with vanilla and pumpkin. Add oats if you need extra carbs, or yogurt if you want more protein and a smoother texture. Options:
Cacao nibs / dark chocolate
Oats / granola
Ice (if using fresh fruit)

This recipe is by John Berardi, Ph.D., who is the founder of Precision Nutrition, the world’s largest online nutrition coaching company. He also sits on the health and performance advisory boards of Nike, Titleist and Equinox. In the past five years, Dr. Berardi and his team have personally helped more than 30,000 people improve their eating, lose weight and boost their health through their renowned Precision Nutrition Coaching program.
Learn more at the Precision Nutrition website
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