Be inventive and make your own protein powder recipes! But rather than some horrific chemical-tasting ‘banana’ concoction, why not try adding almonds, oats, chia seeds, hemp seeds, frozen or fresh blueberries, blackberries and plain yogurt to thicken the texture, diversify the flavour and inject some nutrients! In this post, I run through my two personal favourite protein recipes. They’re a great way to start the day, a strong boost before/during a workout, as well as an excellent reload after a tough session!
Protein enables so many vital functions in our bodies; it helps to regulate hormones (e.g. insulin to control blood glucose levels), maintains and repairs the body, regulates enzyme release (including that for digestion), and stimulates antibody production and muscle growth, to name just a few. In that light, it’s worth making sure you’re consuming not only the the right amount but also the correct quality of protein on a daily basis. If you’re a veggie it’s worth taking particular care to ensure you have enough ‘complete proteins’ in your diet (most plants are incomplete proteins meaning one or more of the essential amino acids are missing). One way to tackle this is to combine certain plants as they aren’t missing the same amino acids, and thereby forming a complete protein (such as beans, lentils, grains, nuts & seeds). If you’re not a veggie, then apart from what I just mentioned, then meat, dairy and eggs are the obvious sources of protein. A foodstuff will never be absolutely pure protein, so check into the quality quantity and saturated fat content of the product.
HOW MUCH DO YOU NEED?
Your daily protein requirement will depend upon your body weight and lifestyle, upon how active you are, and upon what type of training goals you have. Training puts the body under an increased amount of stress, following which it’s in need of repair and recovery. Almost all muscle growth takes place outside the gym (especially whilst you’re sleeping) and depends upon what and how much nutrition you provide your body with to initiate muscular repair. This is the time to ‘up’ the protein intake. I often get healthy stuff from the store next to my gym, Holland and Barrett. They have a vast selection of protein powders and offer good deals with things like their penny sale (buy one, get another for a penny). I do want to emphasise that these powders are supplements, meaning they are additive to an already existing complete and healthy diet – they are not replacements for meals! There is no precise science, but typically, nutritionists will calculate the min. daily protein requirement by taking your body weight in kg and multiplying that by 0.8 (if lbs, it’s x 0.37). The number you get is the number of grams of protein you should be eating as the daily minimum. So if I weigh 55kg, I should be consuming a minimum of 44grams of protein every day.
See my two favourite protein powder recipes here!
1) MY BLUBERRY & ALMOND PROTEIN SHAKE !!!
• 1/2 cup unsweetened soya milk
• 1 cup mixed blueberries
• 2-4 ice cubes
• 2 Scoops of vanilla protein powder (though flavour of your choice)
• 5 Whole Almonds
1. Blend all ingredients for 30 seconds on high power.
2. Enjoy within 30 minutes post workout
2) MY CHOCOLATE BREAKFAST MUESLI SHAKE !!!
• 1/2 cup unsweetened soya milk
• 1 x c.75g serving of my uber-muesli (as describe in my previous post here)
• 1 x 70g scoop of chocolate protein powder
• 1/3 of a 500g tub of Total 0% fat Greek Yoghurt (as described in this previous post )
1. Blend all ingredients for 60 seconds on high power.
2. Enjoy at breakfast time to fuel your day!