As the building blocks of the body, you’ll need protein if you’re to create muscle. 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, DW Fitness Clubs’ resident fitness and nutrition expert, Carly Tierney, for a few natural protein shake recipes. The following recipes are ultra-clean, easy to follow and packed with health benefits.
Coco Cool Down
- 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
Put it all 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.
Fit and Fruity
- 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).
- 3/4 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.