Bodybuilding Blender Recipes
Protein Shakes – Serious Trainer Tells You Why, When and How!
There are so many different methods and opinions out there on the world wide web. There are tons of bad advice and of course, good advice.
Hmm, why consume protein shakes?
There are many reasons to consume protein shakes. Here are only a few reasons…
Reason 1
Some people drink a protein shake as a meal replacement instead of having to make something to eat. Protein shakes are great as a breakfast supplement if you are always in a hurry or tend to skip breakfast. Busy people need to eat too!
Reason 2
Some people consume protein shakes to gain muscle mass which is a great reason to consume protein shakes. Most of us do not get enough protein in our diets from meats and plant sources. Most of us do not eat enough protein to supply our muscles with the nutrients it needs when we do those intense muscle building workouts! Having a protein shake after a workout is a great time to refuel those muscle cells.
Reason 3
Some people consume protein shakes to lose weight or shed fat is another great reason to drink that protein shake. Many people believe you can increase your metabolism, when consuming more protein, thus burning more calories. This may just be true as it is much harder to digest protein which in turn forces you to use up more energy. There is tons of research on this topic and it all points to increasing your metabolism.
All three reasons above are great reasons to consume protein shakes. If you are using the protein shake as a meal replacement, for gaining muscle and for shedding fat all at the same time, great!
If you can gain more muscle on your body, and I do not mean huge bodybuilder muscles, but some muscle, you will burn more fat and drop weight. If you skip meals you will not drop the inches you want, so having a protein shake instead of skipping a meal is a great idea!
When is the best time to drink your protein shake?
If you are not a breakfast person you may want to mix up a filling protein shake that will keep you going all morning. Breakfast is one of the most important times to eat. You just woke up from a six to eight hour sleep and your body is starving for nutrients. Feed your body!
There is some controversy as to when you should take your protein shake when you go to workout. You do not want to have a full stomach when you workout but then again you should have some energy. If you have not eaten for a couple of hours before your workout you could easily drink a protein shake before you workout. In fact, I would recommend having a shake at least one hour to two hours before your workout. Just be sure to have some carbs like strawberries, banana or other fruit, in that shake. Avoid milk in your pre-workout shake and anything to heavy on the stomach.
The window of opportunity to have a shake after your workout is within thirty to forty five minute. Your body will be starving for carbs and your muscles screaming for protein. If your body does not replenish energy that has been used up it will melt some fat along with muscle, muscle that you work hard for and do not want to lose.
Ok, you must be thinking that there are a lot of calories in protein shakes. Well, you can control this by measuring everything and watching those calories. We hear about this all the time, people complaining about the number of calories in a food or shake. The trick is to know how many calories your body needs in a run of a day and separate those calories throughout the day. Be sure to plan in the workouts and when you plan to eat around your workouts.
How should I prepare my protein shakes?
There are tons of recipes out there and many are not very hard to find. Some protein shake recipes will require a blender and others a simple spoon to stir in the powder.
Some recipes will require you to add fruit and sometimes vegetables. Avoid shakes with vegetables for your pre-workout. Veggies tend to be a bit harder to digest. Veggies in a protein shake after a workout is a great idea! Fruits before the workout and veggies and even some fruits in your protein shake after your workout.
If you are going to add raw eggs to your protein shakes be sure to remove the yolk and only use the egg white. The yellow yolk in the egg is high in fat and very high in calories compared to the egg whites.
Two Simple Protein Recipes
Vanilla Cinnamon Pudding
2 scoops *Prograde Protein Vanilla
1/2 tsp cinnamon
1 tsp Stevia
Enough water for desired consistency (about 1/4 of a cup)
Blend *Prograde protein powder, stevia and cinnamon ingredients together in a bowl until it mixed well. Add a little cold water and mix it in. Keep adding a tiny amount of water and mixing well until your pudding reaches the consistency that you desire. Then put in the refrigerator to cool. Once cooled then enjoy!
Nutrition Data per recipe (1 serving):
Calories: 240
Protein: 48 gms
Carbs: 4 gms
Fat: 2 gms
Peanut Butter Bars
2/3 cup flax meal
2 scoops *Prograde Protein Vanilla
4 Tbsp Natural Peanut Butter
1/2 cup Water
Stevia, to taste (approx: 2tsp)
Blend ingredients together in a bowl until it becomes a blob of dough. It will be somewhat sticky. Place the sticky dough into a small casserole or baking pan and smooth out into a flat level surface. Then put in the refrigerator to cool or you can freeze them if you prefer. Once cooled or frozen you can cut them up into bars.
Makes approximately (4) 2in x 4in bars.
Nutrition Data per bar:
Calories: 205
Protein: 18 gms
Carbs: 7 gms
Fat: 11 gms
If you would like a lower calorie bar and maybe less of a peanut butter taste you can modify the ingredients by using 2.5 scoops of *Prograde Protein powder, 2 Tbsp natural peanut butter, 1/3 cup of water and 2tsp of Stevia. This will lower the calories per bar by approximately 35 calories, 3 less grams of fat, 1 less gram of carbs and 1 extra gram of protein.
This recipe is also rich not only in natural monounstaturated fats that can help lower total cholesterol and LDL (bad) cholesterol, plus raise HDL (good) cholesterol, but rich in Omega 3 fats because of the flax meal and Omega 3 fats that flax meal provides. You will consume about 2.5 gms of Omega 3 faats per bar.
* You can find Prograde Protein Powder here.
About the Author
Richard Huard, AKA Slave Driver, is a Personal Trainer who owns and operates a fitness business called Serious Trainer which is located in Moncton, New Brunswick, Canada. Richard specializes in helping people lose weight, tone up and getting into the best shape of their lives. Of Course, Slave Driver makes sure these people work, and work hard!
If you are looking for a great workout, interval workout music track and a meal plan, you can get a free sample at http://www.serioustrainer.com/programs/.
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