With summer – and summer heat – now upon us, it’s important to make sure you get enough post workout carbs and protein into your diet. And a protein shake is a refreshing way to make that happen!
Why a protein shake? Well, protein is used for the production of muscles. Proteins are also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without adequate protein, our bodies can’t put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein our muscles wouldn’t heal up as quickly and could therefore lead to overtraining your muscle which could lead to injury. Also, after a workout is one of the best time to get protein into the body so that the protein can be delivered to your muscles, to begin healing the “micro tears” (very small tears in the muscle tissue, caused by intense contraction of the muscle during workout) in the muscle.
Try this healthy recipe for a Super Berry Protein Shake – packed with protein, fiber, healthy fats, phyto-nutrients, and probiotics – great for your post workout snack, or to replace breakfast, lunch, or dinner!
Ingredients:
- 12 oz water
- 1 cup spinach
- 2 cups frozen mixed berries
- 1/2 cup plain low-fat yogurt
- 2 scoops vanilla protein powder
- 1 tbsp walnuts
- 1 tbsp ground flaxseed
Directions – Blend until smooth!
Nutritional Information: 500 calories, 57 g protein, 54 g carbs, 14 g fiber, 11 g fat
