4 Healthy Protein Smoothie Recipes To Improve Your Workout Results

As we discussed last week, a protein shake or smoothie can be a great way to get the protein you need to support your fitness and workout goals. This week, we've got 4 tasty recipes to share with you, but first, when should you drink your protein smoothie?

Some people like to consume their smoothie in the morning. This can be a great idea if you generally don’t feel hungry in the mornings. A protein smoothie can provide a boost of energy to get you started for the day if you also feel tired.

Generally, a smoothie that is consumed pre-workout (before the workout) can generate the best results due to the high amount of natural sugar carbs and fast release energy that can increase performance during workouts.

And, of course, a protein shake can be great after workouts to aid in muscle recovery. Here are some tasty options to try.

4 Protein Powder Smoothie Recipes

1. Banana-Oat Protein Smoothie

 (Photo credit: Wikipedia)

Bananas are essential sources of potassium that aids calcium absorption and protects the heart. This is the ideal drink before a strenuous workout - it will sustain your blood sugar and prevent muscle cramps.

Ingredients:
1-2 scoops / 25-50 grams (depending on your protein goals) of organic whey protein powder
2 scoops / 50 grams of oats / Instant Oats
1 & ½ half bananas
1 & 1/2 half cups of low or non-fat milk

2. Tropical Breeze

With a range of healthy fruits the tropical breeze is a healthy nutrient and protein filled smoothie that will provide excellent results when consumed.

Ingredients:
1 cup vanilla almond milk (unsweetened)
1 cup pineapple
1 teaspoon fresh shredded coconut (no sugar added) or coconut milk
1/2 cup blueberries (get frozen when out of season)
1 scoop of organic whey protein powder (unflavored or vanilla flavored)

3. Blueberry Blast

With the various micro nutrients packed into blueberries it means that not only are you benefiting from all the pro’s already outlined but you are also becoming healthier all at the same time.

Ingredients:
1 cup vanilla almond milk (unsweetened)
1 frozen banana
1/2 cup blueberries
1 scoop organic whey protein powder (unflavored or vanilla flavor, but, watch the sugar content on the package)

4. Banana Bread Shake

Another excellent source of energy and potassium from the bananas along with the slow release energy from the oatmeal and bran flakes to keep you going throughout your workout and your entire day!

Ingredients:
1- 2 Scoops / 25-50 grams (depending on your protein goals) of organic whey protein powder
1 banana
½ cup of Oatmeal
3/4 cup bran flakes
1 bottle of water
Sweetener to add taste (be sure to use honey or stevia - not an artificial sweetener)


Try These High-Quality Organic Protein Powders:
   

Can Protein Powder Smoothies Improve Your Workouts?

One of the most important aspects of living a healthy lifestyle is diet. Sound nutrition can truly make such a difference in your daily energy levels, disease prevention, health, and improving the results of your hard work in exercise.

Protein, along with carbohydrates and fat is what is known as a "macronutrient," this simply means the body needs large amounts of it as compared to micronutrients, which include, vitamins and minerals and are needed in lesser quantities.

In contrast to micronutrients, the body doesn’t store protein to draw on when it needs it, so it should be an important part of your daily diet.

The Power of Protein

•    Protein is an essential component of every cell in the body.
•    The nails and hair are made mostly from it.
•    The body uses protein for vital internal functions, such as, to repair and build tissue.
•    It is the building block of bones, cartilage, skin, blood and muscles.
•    Protein also makes hormones, enzymes and other vital chemicals in the body.

Benefits Of Protein For Workouts

Along with the vital benefits of protein mentioned before, ingesting protein after a workout, especially after doing strength and muscle work is one of the most important times to get protein into the body.

This is because it will go to the muscles where it can begin the healing and recovery of the "micro tears," which are small tears in muscle tissue caused by intense contractions of lifting weights. When these tears heal, this is when your muscles get stronger.

The key to supplying and nourishing the body with protein is to choose the right forms.

When it comes to eating animal protein for example, it is best to choose lean varieties most of the time, such as, chicken and turkey. 

And, then there is the highly efficient, convenient and fun protein powder and all that it can do to improve the efficiency of your workouts and nutritional stability.

Protein Powder Smoothies & Shakes

Chocolate protein shake. (Photo credit: Wikipedia)

It is a fact that the best way to get the needed benefits of protein is through solid food, but, this is not always possible or convenient, as people are busy, and have hectic lives. Hitting your protein macronutrient goals day by day can be a really difficult task. This is how protein shakes can be of great use.

By enjoying delicious protein powder smoothies you can enjoy what you’re consuming while reaching your goals.

Because solid food takes more time to digest and to break down the protein and send it to the muscles, it can be best to take a protein shake immediately following a workout, since it will reach the muscle within 30 minutes of ingestion. Definitely, we can see the advantage to taking a protein shake in this instance.

Protein, alike any other macro nutrient is essential to make sure that you get everything out of your workout. Being dehydrated before a workout can be detrimental to your performance and cause a significant lack in strength and focus.

Protein smoothies, as well as, water, are an excellent way to keep hydrated before a workout!

Unlike standard protein powder shakes (typically mixed with water or milk) protein powder smoothies not only provide essential protein to reach daily goals, but, they are also an excellent source of energy from the natural sugar within the fruits that you include.

This means that with a single protein powder shake you can stay hydrated, reach your protein goals, enjoy a nice tasting drink, as well as, benefit from an increase in energy levels!

What could be better?

Does The Brand Of Protein Powder Matter?

Some people think of protein powders as a “magic solution” to building muscle. This is not the case. Protein powder is simply a convenient way of consuming grams of protein. A gram of protein from a chicken breast is identical to a gram of protein from powders.

Make sure you read the label when purchasing your protein powders. Typically, a solid protein powder will contain 20 grams of protein for every 25 grams powder. Some cheap protein powders are full of sugary carbs and little protein content. Always choose all natural products without unnecessary added artificial ingredients. Organic whey protein is one of the best sources of protein you can find, so if you can, try to find protein powders that contain organic whey.

Check back next Tuesday for 4 healthy and delicious protein shake recipes that are super easy to make, and super healthy too! 



Here are some good, natural, and healthy protein powders to try:
   

5 Easy Tips for Gaining Healthy Muscle Mass

Anyone who has ever stepped into a gym with a goal of gaining muscle mass soon realizes one important fact:  it takes time.

To build muscle mass, it takes a two-pronged approach:

1. An effective workout routine with good technique
2. Proper nutrition

When considering a meal plan to help you gain more muscle, you must realize that, in general, the more you eat, the more weight you will gain.  However, if the weight you gain is not muscle, but instead is fat, you will not reach your desired goals.  Therefore, gaining muscle mass is very much dependent on what and when you eat, not simply how much.

The following are a few simple, but crucial tips to help build the muscle that you desire:

1. Drink plenty of water

This is at the top of the list, not because it's a new idea, but because we've all heard this before.  However, most people have an attitude of, "Oh and by the way, try to drink more water if you can."  However, they often do not take this point seriously.

Adequate water intake is probably the most important thing anyone can do to lead a healthier lifestyle.  Keeping your body hydrated can help prevent colds and flu, which can take a toll on your workouts.  In addition, drinking water will reduce your cravings for those sugar-filled juices and drinks that so many of us consume.  The amount of water you need depends on your body mass, as well as external factors such as temperature, etc.  A good rule of thumb is one cup of water per twenty-five pounds of body weight per day.

2. Eat more frequently

Gone are the days of three square meals per day.  To build muscle mass, your body needs a constant supply of energy.  Supply this energy by consuming five to seven smaller meals throughout the day, and try to avoid having that hungry feeling.  Going hungry for too long means your body will start to take calories that would have otherwise gone to muscle building and repair.

3. Eat protein and complex carbohydrates

Building muscle requires a balance of protein and carbohydrates.  Protein content is highest in lean beef, chicken, and fish.  If prepared and sourced properly (i.e. organic, grass-fed, not breaded or fried, etc.), these present good sources of healthy protein.

Cooked legumes such as kidney beans and lentils are another good source of protein.

When taking in carbohydrates, make sure they are not the simple carbohydrates that break down quickly.  Choose complex, high-quality carbohydrates that will release energy over a longer time, such as unprocessed oatmeal and wild rice. Avoid sugar, corn, and white, processed flour and grains.

4. Add power to your workout

There is nothing worse than being halfway through a workout, and finding you no longer have the energy to complete it.  Avoid this by eating a high-quality protein or carbohydrate thirty minutes to an hour before a workout.  This will give you energy that will last throughout your workout routine.

5. Reward yourself with a protein shake

After a vigorous workout, your muscles will be begging for nutrition to help repair themselves.  Do not ignore this request.  Give your body a high-quality protein shake that has at least forty grams of protein per serving, and do this within sixty minutes of completing your workout. (Again, avoid sugar and artificial additives and fillers.) Your body will thank you.

In summary, gaining muscle mass is not only for the elite bodybuilders.  Anyone can do it provided he is committed to following an effective workout routine, coupled with sensible nutrition and perseverance.

6 Keys to Building Muscle Mass

Other than improving overall health, people who are building muscle mass are usually doing it to make noticeable changes to their bodies.  Obviously, lifting weights is a key component to this, but it is only one piece of a larger set of things that can be performed to increase muscle size.

Below are six tips to building muscle mass that you can use to help you reach your goals.

1.  Proper Nutrition 

Doing all the weightlifting in the world will not help your muscles grow if your body does not have the proper fuel.  There are certain foods your body needs, especially when weight training.

These foods include:

Lasagna made with spinach and whole wheat pasta and veggies. (Photo credit: Wikipedia)

1. Protein – Consume at least a half gram per pound of body weight per day to maintain muscle, and up to one gram per pound of body weight to build muscle.

2. Carbohydrates – Consume complex carbohydrates such as oatmeal, brown rice, and fresh fruits and vegetables for energy sources that last longer.

3. Good Fats – Fats high in omega 3's are found in coldwater fish, some nuts, and eggs.

4. Plenty of Water – Muscles retain a lot of water, so when building muscle mass, consume one cup of water for every twenty-five pounds of body weight.

2.  Rest

Muscles need intense training to grow.  The weight training breaks down muscular tissue, and as a result, muscles need recovery time.  It is during the recovery and repair that muscles get bigger and stronger.  Allow at least one day off, but ideally take two to three days off before training the same body part again.

3.  Consistency

Maintain a regular workout schedule.  This does not mean sticking to the same program day in and day out, but rather keeping the frequency of your visits to the gym consistent from week to week.

Your progress will be slow or non-existent if you work out for two weeks, and then decide to take two weeks off.

Standing Barbell Curl exercise for Biceps. (Photo credit: Wikipedia)

4.  The Right Routine

When working out, the key to building muscle mass is to lift safely the most weight that you can.  You should feel as though you are pushing yourself, and not just breezing through a set.

You should aim to do three to four sets per body part, with six to ten repetitions (reps) per set (if you can do 20-25 reps at a time, your weights are much too light).  It should be difficult enough that you may not be able to complete the last couple of reps on the last set or two.

5.  Variety

Once you feel comfortable with the exercises in your program, consider switching the order of your exercises.  This may help to prevent a plateau that sometimes occurs with your body becoming used to a particular routine.

Later on, you will always want to look at switching over your program altogether, as new exercises will target slightly different muscle groups.

6.  Whole Body Workout

Your body operates as a single unit with many muscle groups.  Neglecting or completely ignoring one body part will have limitations on how much your other body parts can develop.  For example, strengthening your abdominals without developing your back muscles could create problems down the road.

Make sure your workouts include exercising multiple muscle groups at once.

In summary, when it comes to building muscle mass, these six items are key.  By implementing all six of them, you will be able to reach your muscle-building goals.