Dosage And Side Effects
The Food and Drug Administration doesnt typically review supplements for safety and effectiveness before they hit the shelves, so its important to research any ingredients you might be ingesting, as well as the trustworthiness of the brand. When possible, choose a protein that has been through the USP Dietary Supplement Verification Program .
Additionally, different brands of protein powder will often suggest different serving sizes. Make sure to check nutrition labels to find the right amount of supplemental protein for you.
If youre lactose intolerant and drinking protein shakes made with whey or casein, you may experience side effects such as:
While most research suggests a high protein diet is safe for most individuals, it may be less safe for those living with underlying kidney issues. If you believe or know you have kidney complications, talk with your doctor before increasing your protein intake .
For reference, the recommended minimum amount of protein for an adult assigned male at birth under the age of 65 is around 56 grams per day. Its around 67 grams per day for those older than 65 .
For an adult assigned female at birth, the recommended minimal amount of protein is about 48 grams per day for those 65 and younger, and 57 grams per day for those over 65 .
Third-party verification, nutrition labels, dietary preferences, and individual health factors should be considered when supplementing a diet with protein shakes.
Why We Love This Recipe
I first published this maca smoothie recipe here back in 2012, when we were living in London. Here’s what I wrote then. I’ve since updated the post for clarity and slightly tweaked the recipe but just gonna leave the commentary as-is. I stand by it.
Ahem. It’s probably best that I not say too much about this smoothie recipe, and that you just go ahead and purchase the ingredients, blend it up, and get on with things. If you catch my drift.
I will say this: if you are at all on the fence about the powers and pleasures of a healthy diet, this smoothie will put you over the edge. I will also say, as they do here in England, that this smoothie is “good fun” for any day, and it’s especially apropos on Valentine’s Day. And I will say that this smoothie is delicious, but that the taste is almost beside the point. Am I making myself clear? Are you making yourself a shopping list?
Enhances Energy And Mood
Researchers believe that maca regulates fluctuations in blood sugar levels. This supports the adrenal gland, which maintains energy levels in your body. Having more energy directly affects your mood and reduces feelings of depression.
The added benefit of maca powder is that, unlike caffeine-based products, it does not make you feel jittery.
Butter Apple And Asparagus
This thick green smoothie and cream provide a slightly sweet taste and soil. Butter is rich in monounsaturated fatty acids fats from plants help increase heart health.
The latest research also shows that these dietary superstars can even easily digest and target belly fat.
Crunchy apples contain fiber to slow down digestion, and they are made up of nearly 85 percent of water to keep you hydrated and reduce flatulence.
But thats not all: We are also throwing asparagus and spinach! Both vegetables are low in calories and high in fiber, helping you stay full longer between meals. And as a natural diuretic, asparagus facilitates digestion to reduce discomfort and bloat.
The Health Benefits Of Adding Matcha Green Tea Powder To Smoothies
Plus, a high quality matcha powder is more potent in antioxidants and metabolism boosting nutrients. Thats a big bonus for those of us choosing their fat burning smoothie carefully.
If youre looking to boost your metabolism for weight loss, the latest green tea research emphasizes how a green tea fat burning smoothie could help weight.
Below is a recipe for a daily smoothie to take your health to the next level. But first, some frequent matcha smoothie questions:
Recommended Reading: How To Make A Great Smoothie With Frozen Fruit
Easy Orange Dreamsicle Smoothie
This post may contain affiliate links. Read Full disclosure here.
Easy Orange Dreamsicle Smoothie is a delicious way to start your day with a nutritionally dense breakfast that is so easy to make and tastes amazing.
If youre looking for more breakfast recipes, will give you some new ones to try.
I think youre going to start seeing a lot of smoothie recipes on this blog because they are such an easy way to get more fruits and greens into your life. Im getting a little obsessed.
I found this recipe in my First for Women magazine. It was part of an article that talks about how to steady your moods with smoothies.
All of the smoothies feature maca root powder as one of the ingredients.
Make sure you drink your Dreamsicle smoothie right away to get the most nutrition. Vitamins and minerals are less potent the longer they are exposed to air.
In addition to making this smoothie for breakfast, I like to make smoothies for a quick snack.
Green Detox Smoothie Recipes
You cant talk about detox smoothies without also discussing green smoothies. The reason green detox smoothie recipes are so popular is because most detox smoothie recipes call for some kind of green leafy vegetable , which gives it its distinctive green color.
But dont let the bright green color fool you, these green smoothie detox recipes taste wonderful and you usually cant taste the leafy vegetables. And when it comes to fast weight loss, a green smoothie cleanse cant be beat.
Try one of my green smoothie weight loss recipes below and youll understand why they are so popular.
These healthy smoothies for weight loss lean heavy on baby spinach, the most mild of the greens. I promise you wont be able to taste the spinach in this yummy detox smoothie recipes!
For kale smoothies, avocado smoothies, and more keep scrolling! There are lots more smoothies recipes below!
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Read Also: Healthiest Way To Make Smoothies
How Does Maca Help In Weight Loss
Dietician and nutrition experts say there is not enough research on maca for weight loss and maintenance, but theres limited research in rats that found they did not gain weight after taking maca supplements. Many believe that the naturally stimulating effects of maca will give people more energy, thus encouraging exercise and movement, leading to weight loss. The adaptogenic herb helps increase strength in the body and stimulate metabolism, so you can burn more calories and achieve weight loss over time.
The weight loss benefit of maca is also viewed in the blood sugar angle. A study has found that maca consumption has been beneficial in maintaining blood glucose levels in the body. It was also shown to improve glucose tolerance, which can help in preventing the accumulation of unwanted fat in the body thus preventing obesity and the risk of diabetes.
Also, the hormone regulating the ability of maca allows it to help reduce body weight. According to a study involving postmenopausal women, maca regulates certain hormones in the body responsible for weight gain, hence, triggers its reduction in weight loss.
Since maca can reduce anxiety and stress, it can also benefit weight loss efforts. Why? Stress and anxiety have been found to be associated with weight gain, and maca is found to be beneficial in dealing with it. Maca consumption was found to cause a significant decrease in many psychological symptoms.
Peanut Butter Maca Smoothie
My very favorite smoothie over the last year has been the almond butter maca smoothie I posted last spring.
Well, this remixed peanut butter version just claimed the upcoming year.
Maca powder is my go-to addition to morning smoothies because of its energizing properties. It’s rich in vitamins B, C + E helps balance hormones and mood increases energy + stamina and has skin-clarifying properties. Maca has a nutty, malted flavor so it pairs well with creamy, nut-inclusive recipes like this one.
Just five ingredients — frozen bananas, plant milk, peanut butter, maca powder, and pure vanilla extract — go into this smoothie. Add them to a blender, blend on high until ultra-smooth, and serve. As someone who doesn’t allow for a lot of extra time in the mornings, I usually blend this smoothie, pour it into a mason jar, screw on a lid, toss it in my bag, and run out the door. Most days, I wait until I’m at work to drink it, and my 30-minute commute doesn’t seem to affect the flavor. Together, maca + banana provide an awesome energy and mood boost, an observation that, for me, is almost exclusive to that pairing.
The taste of this smoothie resembles a peanut butter shake with a subtle malted flavor from the maca. Plus, it’s luxuriously creamy and rich. Dessert for breakfast with a kick of energy and good vibes? I’ll take it.
Also Check: Smoothie Without Milk Or Yogurt
Why Add Maca To Smoothies
Maca powder, a superfood, is a Peruvian root crop that is said to improve fertility, aid menstrual issues, clear acne, regulate hormone balance, and remedy fatigue. It also boosts mental clarity and performance, something all people with migraine need. It was something I began when we decided to try to conceive, as I struggle with infertility and egg quality.
A 2014 study showed maca root could be helpful for memory. It should be taken in small quantities so I usually add ½ teaspoon of the powder my smoothies. Occasionally people report digestive upset with maca, but are most likely using it in larger quantities.
The flavor is very earthy, so mixing it with smoothies masks the stronger taste. In this sunbutter maca smoothie it works well together.
Maca Provides Energy For Physical Activity
Physical exertion causes fatigue easily among people suffering from obesity. This prevents them from doing much of physical activity, hence leading to further weight gain.
According to a study conducted in humans, it has been found that consumption of maca helps to provide energy.
In the study, cyclists were asked to consume maca or placebo for 2 weeks and later their physical activity was examined in comparison to the baseline .
It was found that maca consumption significantly improved the cycling performance of the cyclists as compared to the baseline.
However, it was found to be less in comparison to the placebo consumed performance.
Thus consumption of maca helps to provide energy to do physical activity and hence can help obese people to do exercise for longer duration without experiencing much fatigue.
What does this mean?Maca consumption provides energy to do physical activities without experiencing fatigue. Thus it helps in triggering exercise induced weight loss in obesity.
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Is There A Difference In Adding Matcha Powder Or Green Tea To A Smoothie Recipe
Some also wonder if you can make a green tea smoothie without matcha, the reality is that these should be considered one and the same. Matcha is a specific type of Green tea produced in Japan according to strict cultivation and harvest techniques.
If green tea powder isnt matcha, then its generally bitter and unpalatable. Thats why if youre looking to make a matcha green tea smoothie, a premium quality is recommended for a savory, delicious, and zen-like focused experience. Ideally, you want to opt for a quality matcha powder for your smoothie.
Anyway I Think Its Time For A Maca Smoothie For Hormone Balance
With many different smoothie blends that we can make, today I am sharing one of my favourites. I also include flaxseed, tahini, ginger and mangoes in this one which are all full of nutrients that help to regulate hormones.
This recipe is delicious, nutritious. Drinking this sort of thing daily, coupled with a healthy, plant-based diet, can really help with hormone balance.
Read Also: Cocoa Powder Smoothie Weight Loss
Taste And Nutritional Benefits Of Maca Root
Maca root powder is rich in amino acids, phytonutrients and minerals. It includes a few vitamins vitamin C is dominant at 79.8mg per one ounce of maca root powder. The major minerals found are copper, iron, manganese and calcium.
The taste of maca root powder can differ depending on the type of the plant. The black maca root tends to be a bit bitter, while the yellow and red variants are mildly sweat.
Generally, the taste is nutty or earthy with hints of butterscotch.
Maca Reduces Anxiety And Stress
Anxiety and stress have been found to be associated with weight gain. Maca is found to be beneficial in dealing with it.
According to a study conducted on postmenopausal women, it was found that maca consumption led to significant decrease in many psychological symptoms.
This stress and anxiety related psychological symptoms can be avoided through consumption of maca.
This, in turn, will help to maintain the weight and let one remain fit.
What does this mean?Stress and anxiety related weight gain can be avoided by consumption of maca due to its capacity to reduce psychological symptoms.
Now lets see the dosage and precautions to be taken while consuming maca.
Also Check: Green Smoothie Recipes For Osteoporosis
Where To Get Matcha For Smoothies
While you may find a decent quality of matcha at your local Asian market, be cautious that the options available are in fact from Japan . Matcha is a labor of love that only Japan can do best, so be cautious of low price points which sacrifice one or all of authenticity, quality, and health properties.
- 1-2 Ice Cubes for desired consistency
Maca Powder And Its Benefits
Maca powder is a group-up powder, that comes from the root of a Peruvian vegetable. The root, which is the edible part of the vegetable, looks similar to a cross between a parsnip and radish, with green, leafy tops,BBC Good Food explains. Its typically consumed as a ground powder.
Maca tastes a little earthy, slightly caramel-ish, and somewhat nutty. This makes it the perfect addition to sweeter foods like smoothies, oats, and baked goods.
According to Healthline, maca has several benefits, including:
- Highly nutritious
- May improve learning/ memory
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Lose Weight And Burn Fat Fast With This Green Smoothie 21 Day Diet
Weight loss stories are everywhere nowadays, but this is one you have to see to believe.
Its literally goingVIRAL.
Amanda had tried everything to lose stubborn belly fat, but after having her second son, the weight wasnt coming off. She tried all the popular plans like Weight Watchers, Jenny Craig, even some crazy fad diets from Doctor Oz
But Nothing Worked!
Until she discovered an enjoyable way to lose weight that fit right in with her busy lifestyle. It was so easy that ANYONE could do it.
Amanda has used this method to lose over 70 lbs. AND keep ALL the weight off!
This one video will change the entire way you look at weight loss.
Mom of 2 sheds 70 lbs. with the 21-Day Smoothie Diet
Does Maca Root Help With Weight Loss Or Weight Gain
You may have seen maca pop up in a local coffee shop or made available as an add-on at a smoothie bar. This trendy superfood isnt new its a centuries-old plant harvested by the ancient Inca culture. Different cultures have passed down the maca herb over the years due to its rumored ability to increase sex drive and fertility. Maca is not usually directly linked with weight loss, but its healing capabilities can help promote a decrease in weight, some studies have found out.
Recommended Dose Of Maca Root
There is not an official recommended daily allowance for maca root powder. It is believed that the indigenous people of the Andes consume up to a pound of maca root daily.
However, the smart way to go about it is to start with one tablespoon of maca powder and gradually increase the amount. The amounts range from ½ teaspoon to multiple teaspoons, but bear in mind that you dont have to drink it all at once.
Potential Risks Of Maca Powder
Researchers have found few health risks associated with maca powder. Although some herbal supplements can cause liver damage, maca has not been linked to any reports of liver injury.
Still, those considering maca powder should know about these potential health risks:
Herbal remedies for erectile dysfunction can be laced with other ingredients, according to the FDA. Some manufacturers add sildenafil, the active ingredient in Viagra, to their products. Sildenafil can cause serious side effects and should be used under a doctor’s supervision. The FDA does not test all supplements. Consumers should look for products tested by a third-party agency. Some stores stock only supplements that are third-party tested.
Many people use herbal medicines, often without telling their doctors. This practice can be dangerous, as plant-based supplements like maca powder can interact with other drugs. Herb-drug interactions are rarer than once thought. Still, the risk is realâespecially for older adults who are likely to take multiple medications.
Andrologia: “Subjective effects of Lepidium meyenii extract on well-being and sexual performances in patients with mild erectile dysfunction: a randomised, double-blind clinical trial.”
Annals of Medicine: “Herbal medications and other dietary supplements: A clinical review for physicians caring for older people.”
Consumer Reports: “How to Choose Supplements Wisely.”
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Precautions To Use Maca And Warning
The usage of Maca depends on the person. The thing to keep in mind, the dosage also depends on user health and age factors.
It does not contain anything that affects user health but Maca helps to boost hormones, and those who are suffering from Thyroid problems should not consume it, however, Doctors prescription is advised.
Being a purely herbal product does not mean it will not harm any age of people. You must take the vendors recommended amount of Maca for best results.
Stay away from Maca if a woman is Pregnant or Breast Feeding. Stay away if you are suffering from Breast Cancer, Uterine Cancer, Uterine Fibroids as Maca links to Estrogen Do not consume Raw Maca directly.
Before consuming the root is advisable to consult a doctor. Maybe you have any hidden issues inside and going straight to consuming Maca could lead to health trouble. You should take it or any other supplements with proper measurements so that you take full advantage of your daily diet plan.