Calorie-restrictive diets are not successful in creating long-term results, as our bodies need nutrients to build muscle and keep our metabolisms running. In contrast, a diet rich in protein has been shown to be key in staying slim and maintaining a healthy lifestyle. Protein-rich foods are very dense and require more energy to process, thus helping increase muscle mass. However, the specific sources you choose to get your protein from matters. You can only eat so much red meat, and many protein-rich foods, such as peanut butter, also contain a hefty amount of fat. The solution? Whey protein powder.
Photo by Alexa Santos
A typical serving (1 scoop) of 100% whey protein powder contains about 25 grams of protein and is usually around 150 calories per serving. It also contains no added sugar or fat. Add it to your favorite foods (like yogurt or oatmeal), or take my favorite route and whip up a protein shake. Protein shakes keep your metabolism running efficiently throughout the day and aid in muscle recovery and inflammation post-workout. By sipping a low-fat, high-protein shake intermittently throughout the day, your levels of satiety will increase, causing you to lose cravings for larger meals. Whey powder comes in many different flavors, so feel free to experiment!
Here are some great one-serving protein shake recipes. Throw all the ingredients into a blender, mix and enjoy in no time.
Strawberry Banana
Photo by Alexa Santos
Ingredients:
6 strawberries (frozen or fresh)
1 banana
1 scoop vanilla whey protein powder
1/2 cup milk (regular, soy or almond all work well)
1 cup ice
Tropical Delight
Photo by Alexa Santos
Ingredients:
1 mango (fresh or 1 cup frozen)
1 banana
1 orange
1 scoop vanilla whey protein powder
1/2 cup water
1 cup ice
Wild Berries and Cream
Photo by Alexa Santos
Ingredients:
5 strawberries (frozen or fresh)
1/3 cup raspberries (frozen or fresh)
1/3 cup blueberries (frozen or fresh)
1/2 cup milk of your choice
1 scoop vanilla whey protein powder
Photo by Alexa Santos
Nutty Chocolate
Ingredients:
1 banana
1 tablespoon of almond butter (or any nut butter of your choice)
1 scoop chocolate whey protein powder
1/2 cup milk of your choice
1 cup ice