Fruit And Whey Protein
Meanwhile, even the healthy fats get a little bit of a snub from Blaire Massaroni, a personal trainer at Crunch Union Square in New York City. Instead, this fit pro eats a small piece of fruit followed by 30 grams of whey protein. Then, she eats another meal no more than two hours later that has the most protein and carbsand the least amount of fatfor the day. This usually consists of pulled chicken breast, green beans, and a baked sweet oriental yam. “The one macro to avoid post workout is fat for about two to three hours,” Massaroni says. “It slows the absorption of protein when your body needs it most, and the introduction of fat along with a blood sugar spike can lead to fat storage and inhibit muscle repair and growth.” Confused about fat or no fat? Read up on the 20 Healthy Fats to Make You Thin so you know what’s what!
Ingredient Substitutions & Swaps
I know there might be some ingredients you want to change, so if you do want to make some swaps, here’s what I would suggest:
- Coconut water: you can use whichever liquid you want, just know this will reduce the post-workout benefits of it!
- Banana: mango or more pineapple will work!
- Pineapple: mango or banana can be used instead
- Blueberries: any type of berry works well
- Protein: either swap with another powder or use 3 tablespoons of hemp seeds instead
- Maca: you can leave it out if you don’t have access or try a little bit of matcha powder!
And that’s pretty much it! This is honestly my go-to post workout smoothie recipe and I can’t wait for you to try it. Happy sweating and happy recovering!
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Not everyone realizes the necessity of a high-protein post-workout meal, but for optimal muscle growth and recovery, a high-quality dose of post-workout protein is crucial.
If youre short on time after your next weight training session and youre seeking muscle recovery and growth without fat gain, this low-carb, high-fat protein shake is the answer
Its quick, easy, delicious, and includes superfoods like chia seeds and avocado for taste and texture.
Be sure you choose a high-quality, grass-fed protein powder thats not only excellent for strengthening and repairing muscles, but can also help with weight management, fat loss, and blood sugar regulation.
Whether or not you follow a low-carb diet, this keto-friendly post-workout protein shake will help you recover from tough workouts, gain lean muscle mass, and the best part? It actually tastes like a real milkshake.
This low-carb, post-workout shake is:
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Oatmeal And Blueberry Shake
Oatmeal is also commonly used to prepare protein shake. You can take half a cup of blueberries, one tablespoon of chia seeds, 2 tablespoons of oatmeal, one cup of milk and one tablespoon of honey. Blend all the ingredients until you get a smooth texture. Take this shake with you at the gym and enjoy post-workout.
What Foods Should You Avoid Before A Workout
Certainly, consuming carbs before a workout helps sport performance. Oats, bread, rice, or pasta are great as a preworkout meal. But, you should eat food high in fiber at least 2-3 hours before exercise. Otherwise, youll probably feel bloated.
Additionally, you shouldnt consume beans, greens, seeds and nuts before exercise. Certainly, these foods are super healthy, packted with vitamins. But, they need a lot of time to be digested.
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What Does Protein Do Post Workout
Most workouts lead to muscle breakdown. This sounds negative but is actually a good thing as long as you rest enough and fuel properly to repair your muscles which leads to building. Making sure you get enough protein post workout ensures that your body has the right amino acids to rebuild your muscle.
The Best Green Smoothie
Okay, lets be real. We all want to add a little more green into our lives. However, sometimes it can be hard to gag down. Change all of that with this 5-star smoothie recipe. Not only is this smoothie incredibly delicious, but its also packed with nutrients. Chug those greens the easy way!
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Best Hacks For Sticking With A Whole Food Diet
Here are some tips to help you stick with a whole food diet and develop this lifestyle.
1. Practice Batch Cooking
Especially in the beginning, if youve been used to eating more convenience-based or packaged foods, youre likely to feel like you spend the majority of your life in the kitchen. So, Id suggest getting your cookbooks out and planning around five things to make per week. If you make double, or even triple portions depending on your household, youll have enough quantity to last several meals.
For example, his could be homemade granola. Make it once, and thats breakfast sorted for a week. Whole food diet ingredients like oats, quinoa, buckwheat, nuts, and seeds are all delicious, and great nutritional resources to keep you feeling full until lunchtime.
I also love to make big stews, sauces, and curries that can happily be reheated and added throughout the course of a few days.
2. Make Your Own Convenience Foods
Sticking to a new way of eating can be really difficult, especially for your willpower. So, its very important to make it as easy as possible for yourself.
Pre-chop. Pre-chop. Pre-chop.
Chocolate Coconut Crusher Smoothie
- 2 scoops of chocolate protein powder
- ¼ cup of shredded coconut flakes
- 2 tbsp. of almond butter
- 1 cup of unsweetened almond milk
- 2 tbsp. of dark chocolate chips/chunks
- Add ice cubes as needed
Total calories: 677-707
Total est. grams of protein: 61
If you absolutely love candy bars but cant eat them because of all the processed junk, this smoothie is for you! Many say that its flavor is akin to an Almond Joy. This is packed with protein for even the most hardcore bodybuilders.
- Protein powder: main source of your protein and energy
- Shredded coconut: rich in manganese and copper, good fats for energy, lots of fiber
- Almond butter: healthy fats, high in vitamin E, calcium for strong bones, high in iron, healthy amount of fiber
- Almond milk: low calories with lots of vitamins and minerals to keep you strong, healthy, and energized
- Dark chocolate: lots of antioxidants, improves blood flow, source of good fats
Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
How To Make The Best Post Workout Smoothie
This smoothie is PACKED with ingredients that your body needs after a hard workout. And just like any smoothie, all you need to do is dump your ingredients in your blender and blend until smooth!
But what really makes this the best post workout smoothie is the ingredients. I curated them to give you as much nutrition as possible for your body after a hard workout.
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Fruit Blooming Smoothie Recipe
The Crazy 5 Fruit Blooming Smoothie is part of my special recipes in which I use strawberries, orange, grapes, banana, and plum. For those of you who like smoothies, I have prepared this balanced recipe, with strawberries, orange, grapes, banana, and plum. I also add 4 tablespoons of organic grape juice to reach a perfect balance. There are few ingredients with which you can work very easy, two steps, and a lot of fruit smoothie love.
If you want to get slimmer, Blueberry-Banana Smoothie is one of the best ways to start your diet and lose weight. When I eat or drink something, I always think about its benefits. Blueberry and Banana Smoothie is a great way for those of you who want to get slimmer, lose some weight, or have energy before or after yoga exercises. The Blueberry-Banana Smoothie is great due to its nutritious benefits, has a great design due to its blue color, and most of all, it is very easy to make!
The Strawberry-Banana Smoothie is best to be made during Spring and Summer days, standing on your porch, balcony, veranda, or any spot you can relax. The sweet and sour flavor of strawberry, with its essence of spring, is molding perfectly with the sweet and sour flavor from banana. But this isnt enough, adding some organic apple juice will make this smoothie a fabulous non-alcoholic drink. More to that, I also add a teaspoon of grated coconut to make the smoothie even tastier, giving it a new flavor note.
Benefits Of A Whole Food Diet
In a 2014 analysis by Yale University, they concluded that a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention.
A diet rich in fruit and vegetables or other high-fiber foods like whole grains and nuts is really important in maintaining good long-term health and preventing health problems like diabetes and cancers. These kinds of foods also help our bodies to cope and control the effects of inflammation.
In fact, one review from 2019 stated that diets high in plant foods could potentially prevent several million premature deaths each year if adopted globally. This is a big endorsement for a whole food diet.
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Which Type Of Protein Is Best
Different types of protein may affect your body in distinct ways.
For instance, whey is absorbed quicker than casein. This makes it optimal for promoting muscle protein synthesis after exercise and could possibly help you feel less hungry in the short term .
While some small studies have shown whey protein to be more effective than soy and other plant-based proteins when it comes to weight loss, there are other small studies that show no real difference.
This seems to support the idea that individuals and their individual lifestyle factors are more important than the type of protein when it comes to weight loss or other desired outcomes (
As long as you are consuming a variety of protein sources throughout the day, these deficiencies likely wont cause a problem. But its always a good idea to talk with your doctor or consult with a registered dietitian before incorporating any new supplements into your diet.
The exact type of protein powder you use for protein shakes shouldnt make a major difference in fat loss, which means its more important to consider your individual health factors and dietary preferences.
Chocolate Berry Protein Smoothie
After any strength session, protein is a must to help your muscles recover. Amy Gorin, MS, R.D.N., and owner of Amy Gorin Nutrition in New York City, blends plenty of it in her delicious Chocolate Berry Protein Smoothie.
Within 30 minutes to two hours after a workout, its a good idea to eat a combination of protein and carbs, she says. Especially after a harder workout, your muscles will take in larger amounts of protein and carbs. Your muscles use the protein to both repair themselves and to build strength.
- 1/2 cup frozen wild blueberries
- 1/2 cup frozen sliced banana
- 3/4 cup 2 percent fat plain Greek yogurt
- 1 1/2 tablespoons almond butter
- 1 1/2 teaspoon unsweetened cocoa powder
- 1/4 cup water
Blend ingredients together. Add additional water if a thinner texture is desired.
Now that youre ready for your post-workout smoothie, make your next workout earn it. Check out the Aaptiv app for more!
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Chocolate Peanut Butter And Banana Shake
Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.BLEND THIS:12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder1 banana2 tbsp of natural peanut butter1 tbsp cacao nibs or dark cocoa powder585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
Skinny Strawberry Shortcake Smoothie
This vegan recipe will have you drooling for more! Its vegan, low calorie, and delicious! What makes it different than any regular strawberry smoothie? The secret is in a butter extract that gives it a rich pastry flavor while keeping it low in calories. If you feel like leaving your chair to blend this one up right away, you are in good company.
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Protein In Bar Or Shake Form
Fitness coach Nadia Murdock says her go-to snack post workout is a protein shake or a bar. “I find both options to be extremely convenient. Protein helps to repair the muscles post workout, repairing muscles post workout is key to maintaining a healthy body. Quest has an excellent line of both protein shakes and bars,” Murdock says. And if she has more time, she keeps handy nut butters like peanut and almond to spread on half a banana. For plenty of smoothie and shake inspo, check out these best weight loss smoothies!
Chocolate Peanut Butter Smoothie
This under 600 calories delicious weight gain smoothie is all you need to include in your diet to bulk up a bit. This high protein smoothie for weight gain with a high calorie count is an excellent way to help you stave off hunger while satisfying your taste buds at the same time.
|¼ Cup milk ¾ Cup plain or vanilla yogurt 1 Banana 2-3 Tbsp Dark Chocolate Chips 1 Cup ice 2 Tbsp Peanut Butter||Pour the milk in the blender, add yogurt, banana and chocolate to it. Once its blended in smooth mix, add peanut butter and ice to it and blend it again until there are no ice and chocolate chunks left.|
Creamy Mint Chocolate Chip Smoothie
Part of the struggle with trying to lose weight and create healthier habits is the struggle of having to give up some of your favorite foods, like chocolate. Say no more. This chocolate mint smoothie is the perfect blend of protein and chocolate to satisfy your cravings for good! Why avoid what you love when you can indulge the healthy way?
How To Make The Best Workout Smoothies
You can throw a bunch of stuff in the blender and call it a day, but for optimal fitness performance and recovery here are a few things to keep in mind to create the ultimate pre- and post-workout smoothies:
- Pack it with protein. Some great sources of protein for smoothies include yogurt, nuts and nut butters, silken tofu, and milk or soy milk. This will help build musclewhich is a good thing, whether you aspire to be a bodybuilder or are just looking to tone up.
- Opt for energy-boosting add-ins like fruit, oats, and yogurt. Remember, energizing carbs are your friend when you’re exercising.
- Don’t overdo it. Yes, you’re exercising but don’t undo all your hard work by slurping down a sugar-packed calorie bomb. So forgo mixing in sugary treats like ice cream or chocolate syrup, and consume a healthy serving.
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Body Mass Index Has An Important Role
The body mass index is measuring your height and weight to let you see if your weight is healthy or not. For adults, an ideal BMI is in the 18.5 to 24.9 range, but this can be influenced by gender, age, activity level, and other factors. Therefore, the BMI estimation takes into account age and gender, and as well as height and weight. A great way to see your level of body mass index can be found on NHS, and these are the general indices:
- under 18.5 BMI Underweight range you need more proteins, fibers, and some fatty foods.
- 18.5 24.9 Normal and healthy weight range keep up the good work.
- 25 29.9 Overweight range if your BMI is overweight, you need to start your morning exercises and drink smoothies or healthy natural juices, along with low-fat/caloric meals.
- 30 39.9 Obese range If your body mass index is over 30, start doing at least 1hr exercises as soon as possible, eat only weight loss based meals, and drink a lot of water, juices, or smoothies. You can also go to a nutritionist to have a professional slimming diet.