Protein Shakes To Upgrade Your Workout

Nourishing cocktail drink made of kiwi, mint and spinach
Nourishing cocktail drink made of kiwi, mint and spinach

In this fast paced world, many of us are replacing meal with protein shakes. But are all meal replacements healthy or on the nutritional list. Whether you are replacing your meal or recharging after a workout you need to choose the right type of protein to meet your body needs.

Powder based protein products at time limit your taste buds and you may not be sure whether you are getting enough protein for building and repairing muscle. Carly Tierney, a fitness and nutrition expert encourages homemade protein shakes that are natural alternative to the store bought powder.

Homemade Protein Shake Recipes

Recipe #1 – Protein shake for muscle building

Ingredients

  •  Coconut milk – 3/4 cup
  •  Greek yogurt –  1/3 cup
  •  Spinach – 1/2 cup heaped
  • Avocado – 1/2
  • Almond butter – 1 Tbsp.
  • Hemp powder –  1 Tbsp.
  • Agave –  1 Tbsp.

Method

Put all the ingredients in a blender. Blend well till its smooth.

Benefits

The spinach provides an ample amount of antioxidants. The avocado provides the 25 per cent of the recommended Vitamin K intake to strengthen bones and retain calcium. This protein shake is power packed with not only proteins but also fats that help build body muscle. Apart from that it will also keep your tummy full for a longer time.

Recipe # 2 – Protein shake to build immunity

Ingredients

  • Coconut water – 3/4 cup
  • Greek yogurt – 1/3 cup
  • Raw Cashews(soaked) – 1/3 cup
  • Frozen pineapple – 1/4 cup
  • Frozen mango – 1/3 cup
  • Date – 1 pitted

Method

Place everything in the blender and blend till it becomes smooth. Transfer it into serving glasses. Top it with a spoonful of soaked chia seeds.

Benefits

Coconut water is rich in potassium keeping your energy levels high with natural sugar. The Greek yogurt is not high in carbs and the microbes in it will boost your digestive health. Cashews are not only protein rich but has ample amount of vitamin E. This is known to increase the immunity and reduces the chances of prostate cancer.

Recipe # 3 – Protein Shake for recovery from injuries

Ingredients

  •  Almond milk – 3/4 cup
  •  Almond butter –  2 Tbsp.
  • Raw soaked cashews – 1/4 cup
  •  Medium banana – cut into pieces and frozen
  • Whole oats- 2 tbsp.
  • Ground flax seed – 1 Tbsp.
  •  Pitted dried date – 1
  • Cinnamon powder – 1

Method

Put all the ingredients in the blender and process till they are smooth.  Transfer it to the serving glasses.

Benefits

Almond is rich in calcium and low in calories. This nut is also rich in vitamin E, that increases the body immunity and fights against cancerous cells. Banana is a source of potassium while oats is rich in fiber and also will lower blood pressure level. In addition, flax seeds and dates are also rich in fiber. Cashew health benefits are numerous.