5 Post-Workout Muscle Recovery Smoothies

Proper nutrition and exercises are part and parcel of each other. What you eat after workouts determines how fast your muscle recovery will be afterward. Therefore, if you are planning to bump up your workout intensity, then it is essential that you brace yourself with an excellent post-workout meal to speed up your body's recovery. A smoothie, especially one made explicitly for post-workout recovery is the best thing to consume after an intense hour of lifting weights and hitting the treadmill. It is in respect to that that we created below a list of five muscle recovery smoothies perfect for post workout to ensure that you have something healthy and delicious to help you bounce back to your normal routine below. You will be back to work in no time without the muscle soreness or stiffness. 

What To Look For In Muscle Recovery Smoothie Ingredients 

The truth is you can blend almost any fruit or anything else that comes your way to make a smoothie, but there are specific ingredients that speed up muscle recovery. Based on our list of smoothies you need to look for ingredients rich in Vitamins A, D, E and K as these are rich in antioxidants effective in preventing oxidation such as dark green leafy veggies and berries. You also need to look for ingredients rich in potassium such as bananas and coconut water as it prevents muscle cramps as well as rehydrating you. 

Furthermore, consider protein and carb-rich ingredients. And to prepare these healthy drinks, you will need to use a blender machine for super smooth final product, hence you should check out reviews before you purchase a blender for smoothies. 

1. Green Kale And Kiwi Smoothie 

- 2 cups or a handful of kale leaves 
- One kiwi peeled 
- 1 ½ cups of skimmed milk 
- 1 tbsp peanut butter 
- 1 tsp of honey (you can also use maple syrup) 

The skimmed milk contains proteins which are of the essence in muscle tear repair and building, while the kales in the smoothie are rich in Vitamins A, C, and K, and are also rich in calcium and iron which speed up recovery as well. The kiwi, peanut butter, and honey sweeten the smoothie naturally as well as replenishing your energy reserves when consumed. This smoothie is ideal for post-workout recovery due to the high protein content. 

2. Chocolatey Mocha Smoothie 

- A handful of baby spinach 
- 1 cup of unsweetened almond milk 
- ½ ripe avocado 
- Three pitted Medjool dates 
- 1 tbsp organic cocoa powder 
- 1 tsp coffee grinds
- 1 tsp chia seeds 

For the chocolate lovers out there, this cream chocolate smoothie is a perfect fit for muscle recovery post workout. The chocolate bit in it will boost your energy as well as satisfy your cravings for chocolate. The leafy green spinach packs a lot of Vitamin A which helps neutralize the end products which cause muscle soreness after a workout, hence speeding up their repair and recovery. The mono-unsaturated fats from the avocado make it even creamier, tastier and on top of it, it creates a better digestion environment for the absorption of spinach nutrients. In addition to this, the dates boost energy and at the same time fight inflammation due to their high flavonoid content. And the coffee grinds will boost metabolism and energy! Make sure to use great custom coffee cup sleeves on your cup or shaker to keep your hands from getting cold. 

3. Super Pink Berry Smoothie 

- One small frozen banana 
- 1/3 cup frozen strawberries 
- ¼ cup of blackberries 
- Two prunes 
- 1 cup unsweetened vanilla almond milk 
- One scoop of pea protein 

If you love seeing something colorful in your smoothie bottle after an intense workout, then this smoothie is a perfect fit for you. It looks not only good but also tastes good and speeds up muscle recovery a big time because the strawberries, prunes, and blackberries are rich in antioxidants that help neutralize toxins efficiently. The prunes boast of unique polyphenol antioxidants which further make your recovery even better as they fight muscle inflammation while the banana is rich in potassium thus prevents muscle cramps and rehydrates. 

4. Green Banana And Chia Seeds Smoothie 

- 1 cup unsweetened almond milk 
- ½ ripe frozen banana 
- 2 cups baby spinach 
- One tablespoon chia seeds 
- One scoop vanilla protein powder 
- 8-10 cup ice cubes 

If you want to stay away from food for a couple of hours after a workout but want a speedy muscle recovery, then this smoothie suits you well. The spinach and banana are rich in phytonutrients which neutralize toxins by preventing oxidative damage hence speeding up recovery while the Chia seeds contain a high amount of fiber and proteins to keep you feeling full for hours. Bananas contain potassium, a mineral best known for easing muscle cramps. 

These healthy and delicious ingredients will even boost brainpower for you and your children. Your kids might become so smart that they are able to attend top homeschooling programs.
5. Purple Blueberry Smoothie 

- A cup of frozen wild blueberries 
- ½ banana 16-oz Greek Yogurt (plain) 
- 1 tbsp chia seeds 
- 1 tbsp walnuts 
- 2/3 coconut water 

This smoothie will help ease your screaming muscles a few minutes after drinking it down. First, the bananas and the coconut water contain potassium in high amounts hence alleviate muscle cramps and at the same time help you rehydrate. The blackberries are rich in antioxidants which prevent muscle oxidation post-workout thus preventing pain while the Greek yogurt is rich in proteins which are vital for the repair of muscle tears. The chia seeds, on the other hand, promote fullness and also boast anti-inflammatory properties which prevent muscle soreness. 

Just make sure that when you are cutting and blending your ingredients together at work or home that you are using high-quality ingredients and kitchen tools. Using low-quality ingredients or instruments could lead to sickness or injury. 

It's Smoothie Time!

The right muscle recovery smoothies can make a big difference when it comes to achieving your fitness goals. Choose the right ones for your tastes and specific fit level and enjoy the big boost!

I hope you enjoyed this blog post about five muscle recovery smoothies that are perfect for your post-workout shake.

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Can Protein Powder Help You Lose Weight?

Protein powder isn’t just for the bodybuilding crowd or professional athletes looking for a competitive edge. It is also an essential weight loss supplement that can make a major difference in your efforts to slim down, regardless of your starting point and goals. 

There is no question that protein powder can help you lose that stubborn weight, but there’s a right and wrong way to go about it. In this article, we’ll highlight the power of protein to help you lose weight, and offer some practical tips to achieve your fitness goals in a safe, sustainable way. 

We will also reveal what to look for in a protein powder so you choose the right one and waste no more time in your weight loss efforts. 

How Protein Powder Works For Weight Loss 

It’s time to set the record straight about how protein powder works and how it affects weight loss. Here are the main points you need to know about protein shakes and smoothies for fat loss. 

Keeps You Full 

If you’ve ever tried protein powder mixed with water or in shake form, you’ll know that it satisfies hunger in a matter of minutes. Protein is highly satiating and sends a signal to our brains that all is well in the nutrition department. 

A well-timed scoop of protein powder is also tasty enough to satisfy cravings for something sweet, rather than reaching for an unhealthy snack. 

No Carbs, Low Fat 

With its lean nutrient profile, protein powder is a useful asset in any low-carb toolkit. 

You don’t need to be full-on keto to lose weight. Still, minimizing carbohydrates can help you shed fat more quickly and combat insulin resistance as well. 

If you are waging war on carbs, protein powder is something you can’t live without. 

Precise Portions 

Counting calories is a drag when dealing with standard foods like meat, veggies, starches, and drinks. Rather than calculating and estimating all the time, protein powder offers a clean, even scoop that contains the exact number of cals you need. 

For anyone new to the idea of macro tracking or calorie counting, protein powder is a perfect introduction and makes everything else easier. 

Thermogenic Effects 

Protein of any kind is known to heat the body from within and burn more calories via thermogenic reaction. It explains the protein “glow” after consuming lean meats or a quick shake. 

This makes protein powder ideal for a pre-workout snack, instead of a carb-heavy meal that will only slow you down. 

When your workout is through, you’ll also get a noticeable “afterburn” effect from a timely post-exercise shake, so don’t miss that crucial window for consumption. 

Muscle = Fat Burning 

The whole concept of weight loss is misleading since lean muscle weighs far more than fat. 

What you really want is a lean physique with a lower bodyfat percentage, which requires recomposition over the long term. Protein powder helps you get closer to that balance. Don’t just go by what the scale says! 

Weight Loss Done Right With Protein Powder 

Simply drinking protein powder every day isn’t going to transform your body - you need a plan. Here is how to utilize this supplement properly to get actual results. 

Pick The Right Product 

With thousands of protein powders out there, how do you pick the right one? Spell out your own dietary needs and priorities (dairy, gluten, plant-based, etc) then find a product with a flavor and nutrient profile that suits you. 

You may also discover specialized weight loss protein powder if you know where to look. 

Timing And Portions 

Learn when and how to take protein powder to experience its weight loss effects. For some, a first-in-the-morning shake is great for metabolism boosting, while others find that a mid-afternoon snack is better. 

Also, be accurate with your portion sizes, and don’t get carried away with extra scoops. When in doubt, turn to your trusty calorie counter application and track your macronutrients as well. 

Stay Active 

Protein powder works best when your body is active in the gym, on the trail, or just navigating everyday life. Do your best to avoid sedentary living and you’ll see results more quickly. 

The more active your lifestyle, the greater the effect of your protein powder will be on weight loss, strength gains, and general health. 

Lose The Weight (And Get Stronger) 

Is protein powder the instant weight loss solution you’ve been looking for? Probably not. However, the right product - used correctly - can absolutely help you take control of your diet strategy and stay satiated when cravings kick in. 

As an added bonus, you can find specialized protein powders that fit your body’s unique profile, which can advance your weight loss game plan and tilt the odds in your favor long term. 

Use protein powder as a smart supplement and you’ll finally be on track to your ideal weight. Plus, you’ll be stronger, more resilient, and healthier overall - that’s what matters.

Is It Better To Eat Protein Before Or After Your Workout?

We know that protein plays the most important role when you are looking to build muscles. That doesn’t mean you should ignore all the other micro or macro nutrients. A balanced diet is important to keep your body healthy. 

It is important to know what you are eating before (pre workout supplement) and after (post workout supplement) the exercise. 

Let’s discuss basic rules about when to have protein meals so that you can get the most out of your diet and exercise. 

Calculate Your Daily Protein Requirements 

Yet again, it is emphasized that building a diet plan solely based on high-protein food items is actually counter-productive. Your body only needs one gram of protein per kilogram of body weight. Thus, by doing the simple calculation, you can assess your daily protein needs. 

Moreover, you must be mindful of the times at which you are taking your meals. Thus, will not only allow enough time for proper digestion, before and after working out – but it will also help your body metabolize the nutrients more effectively. And you will not even face the pain of hunger pangs or suppressed appetite. 

Eat A Meal High In Carbohydrates And Protein Before Working Out 

Working out on an empty stomach is most likely going to make you feel nauseated, anxious and light-headed. You need to pre-fuel before starting any high-intensity workout. That is why is it necessary that you eat two to three hours before hitting the gym. The high carbohydrate content of your meal will provide you with instant energy required for longer strenuous exercises. Whereas, the initial dose of protein will prevent muscle wasting. 

When you are working out for extended periods, your body tends to use up these macronutrients to dispense energy. Thus, carbohydrates serve as an instant energy source. Especially, if you already have a low-fat content and are working towards building muscle mass. The high carbohydrate meal will protect your body from consuming the stored protein to dispense additional energy – thus, prevent muscle wasting and making your exercises more effective. 

But you are planning on losing weight, then replace refined carbohydrates with complex carbohydrates and take a meal with high protein content. This will help you sustain longer periods of work out without feeling weak or experiencing cramps while working out. 

Great sources of pre-workout protein snacks and meals include Greek yogurt, a slice of turkey or chicken breast, a handful of nuts, hard-boiled eggs or soy milk. But be careful about the timing so that you do not upset your stomach. 

Refrain From Drinking High Protein Shakes Post-Workout 

Often people tend to go overboard with their protein shakes and smoothies right after a strenuous workout. You might fool yourself into thinking that it is a healthy option and will help with faster muscle recovery – but your body only needs a fixed amount of proteins. Exceeding your protein requirements by having additional smoothies and shakes after exercising can be damaging to your kidneys in the long run. Since the additional proteins require your kidneys to work harder. That is why be very mindful of your protein intake. It is better if you consume protein in a proper meal, at least forty-five minutes after working out. You may take a protein shake if you need to meet your daily requirements. But it is better if you consume a proper meal containing animal or plant-based protein powder, tuna, salmon, cottage cheese or chicken. 

Timing Your Protein Intake Can Help Build Muscle 

If you are consuming high protein content before your workouts, you will be able to give it an ample amount of time for digestion. This way, after your workout, your body would have formed enough amino acids to help with the muscle repair process. Amino acids are the most basic form of complex proteins that are broken down and absorbed by your body. These are then taken up from the bloodstream and are made instantly available for a faster recovery of your strained muscles. 

Final Thoughts On Protein Power

In conclusion, it is imperative that you consume protein according to your daily requirement. And you must have a protein-packed meal before exercising so that your body can effectively help you with the healing process post-workout. Furthermore, stay hydrated to prevent cramps and toxicity.

8 Basic Supplements You Should Be Taking Today

Taking dietary supplements is necessary if you are not getting enough vitamins and minerals from the food you eat. Bear in mind, though, that these pills should not be a substitute for a nutrient-dense meal. The nutrients you get from food are more bioavailable and powerful than those found in supplements. 

Also, do not assume that taking multivitamins is a better option than taking individualized supplementation because of the belief that the former contains different nutrients. In fact, multivitamins can do more harm than good to your overall health. They actually contain too much or too little of certain nutrients, and as a result, you may consume larger amounts of some vitamins and minerals while getting insufficient doses of others. 

Moreover, multivitamins contain a significant amount of additives and fillers. These substances can decrease the absorption rate. Thus, even when you take the therapeutic dosage of each nutrient, too little will reach your cells. 

Instead of multivitamins, consider taking targeted supplementation. Here are eight essential health supplements that you must include in your diet starting today: 

1. Vitamin A 

Vitamin A is important for several bodily functions and metabolic responses. The best sources of this vitamin include organ meat like heart, kidney, and liver. 

If you are a vegetarian, you need to take vitamin A supplements because you can’t get enough of this essential vitamin from plants. Beta-carotene is not enough. 

2. Vitamin C 

Vitamin C helps with connective tissue and collagen formation. Also, it can boost your immune system and prevent free radicals from damaging your cells. Though many fruits and vegetables contain high amounts of vitamin C, this is often depleted because of certain storage and cooking methods. So supplementation is imperative, especially if you are healing from some injuries or suffering from infections. 

3. Vitamin D 

Vitamin D is known for its crucial role in calcium metabolism to make your bones strong and healthy. The best source of this vitamin is sun exposure, especially in the early morning. But if you don’t go outdoors on a regular basis, vitamin D supplementation is necessary. Don’t worry about toxicity because this is impossible if you are taking enough amounts of vitamin A. 

4. Iodine 

Iodine is important in ensuring the proper functioning of your thyroid. Also, it helps prevent brain damage and boosts your immune function. 

The best source of iodine is seafood. But since it would be impossible to have seafood each meal, iodine supplementation is important. And if you engage in physical activities regularly, you will need more iodine. 

5. EPA / DHA 

EPA and DHA are essential nutrients because they maintain the healthy functioning of your brain and retina. They help with the formation of neural transmitters. 

One of the popular sources of EPA/DHA is fish oil. But if you can’t find a high-quality fish oil, Krill oil is a great alternative as it is more stable. And since it is phosphorylated, your brain can easily use it. Also, it contains astaxanthin, which is an antioxidant. 

Other best sources of EPA and DHA are wild-caught fish and grass-fed protein. Following the Bulletproof Diet is also helpful. Otherwise, you must add krill oil supplement in your diet. 

6. L-Tyrosine 

L-Tyrosine will help improve your cognitive ability, mood, glandular function, and stress response. This amino acid is also the building block for your thyroid hormone. It has the ability to cross the blood-brain barrier to boost the neurotransmitters like norepinephrine, epinephrine, and dopamine. 

Though your body can make L-Tyrosine, it is easily depleted by stressors. Thus, add pure L- Tyrosine to your diet, especially if you are dealing with different types of stress daily. 

7. Magnesium 

Magnesium helps with energy production. It is also important for DNA and RNA transcription. This is why a deficiency in magnesium is a serious matter. You can experience headaches, migraines, arrhythmias, metabolic syndrome, and muscle cramps. In fact, this is also highly associated with PMS, anxiety disorders, cardiovascular diseases and diabetes which should be properly managed. 

Because of today’s poor farming practices and rapid soil depletion, you cannot get enough magnesium from the food you eat. With that said, supplementing your diet with magnesium is a must. 

8. Zinc and Copper 

Zinc supports energy production and a healthy immune system. Since it is hard to get the right amount of zinc from food, you have to add zinc supplements to your diet. Remember as well that your body is not capable of storing zinc, so replenishing your body through daily supplementation is crucial. But for zinc to function at its best, you should take it with copper supplements. 

Supplement Smart

Today, taking health supplements is indeed important, but it’s also best to be cautious when choosing which of the many available supplements to take. There are plenty of unreliable supplement pills being sold on the market nowadays. So before taking any supplement, consult your physician first. You should work together to come up with a health and dietary supplement plan that suits your lifestyle and diet. 

Dave Asprey is the creator of the widely popular Bulletproof Coffee, host of the #1 health podcast, Bulletproof Radio, and author of the New York Times bestselling book, "The Bulletproof Diet." Through his work, the Silicon Valley investor and technology entrepreneur provides information, techniques and keys to taking control of and improving your biochemistry, your body and your mind so they work in unison, helping you execute at levels far beyond what you'd expect, without burning out, getting sick, or allowing stress to control your decisions.

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Organic Apple Pie Protein Smoothie Recipe

Who doesn't love some epic American apple pie? Most of us might even opt to eat it every day or every week if it wasn't so high in fat and sugar. But not any longer! This apple pie smoothie has only organic ingredients, 25-30 grams of high quality protein, healthy fiber, and low in fat and sugar content. Especially before or after a totally tough workout or first thing in the morning. You could also enjoy this super smoothie as a healthy snack during your daily meal plan. Enjoy this sensational cinnamon awesome organic apple pie protein smoothie:

- 1 Cup Silk Unsweetened Soy Milk 

- 1/2 Tablespoon Organic Ground Cinnamon
- 1/2 Teaspoon Organic Nutmeg
- 1 Teaspoon Organic Ground Flaxseed
- 1 Teaspoon Organic Chia Seeds

- 1 Organic Apple Sliced

- 1 Scoop Vanilla Organic Protein Powder
- 1 Tablespoon Organic Greek Yogurt
- 3 oz filtered water 

- 4 Ice Cubes from filtered water

Garnish with extra organic cinnamon if you desire!

Instructions

Blend thoroughly in a high-power blender and enjoy this protein-packed apple pie! Use a large glass or shaker bottle, this might even make servings depending on your needs! Have your pie and eat it too!

Don't forget to try my free Berry Blast Epic Oatmeal Protein Smoothie Recipe as well!  

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Healthy Fruit Whey Protein Smoothie

Everyone loves a fruit smoothie high in protein and taste! This yummy recipe is quick and easy with plenty of lean protein and antioxidants to boot! Just in time for summer...

Ingredients

- 1 banana 
- 2 cups blueberries 
- 1 tsp honey 
- 2 cups skim or unsweetened soy milk 
- 1 - 1.5 scoops vanilla or strawberry whey protein powder 
- 2 tablespoons nonfat Greek yogurt 
- 3-5 ice cubes
- 1 tbsp Chia seeds or ground flaxseed meal 
- Additional fruit or juice (optional)

Instructions

Combine all the ingredients into a blender and blend till smooth. Add water or ice for desired thickness and volume and then blend again if necessary. Enjoy this tasty protein smoothie pre-workout, post-workout, for a snack, or a quick lean healthy breakfast in your kitchen or on the go.

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Berry Blast Oatmeal Protein Smoothie Recipe

There's nothing better in the morning or post-workout than a delicious and nutritious fresh fruit protein smoothie. They're quick, easy, affordable, and portable breakfasts or snacks that pack a punch of amino acids and antioxidants. Enjoy this frugal and delectable protein shake with strawberries, blueberries, raspberries, banana, and oatmeal.

Ingredients

- 1/3 cup strawberries 
- 1/3 cup blueberries 
- 1/3 cup raspberries
- 1/2 cup oatmeal 
- 2 scoops of vanilla whey protein powder 
- 1 whole banana 
- 1 cup skim or unsweetened / vanilla soy milk 
- 3 ice cubes
- 1 tablespoon chia seeds optional
- 1/4 teaspoon vanilla extract optional

Instructions 

If using frozen fruit instead of fresh berries, blend and crush up the fruit. Taking the fruit out, put the oats in the blender and let it run until they are ground up to as close of a powder as desired. Add the remaining ingredients and blend until smooth. Enjoy the fruity protein-packed goodness!

I hope you enjoyed this free healthy recipe for a berrylicious protein smoothie shake while improving your finances.

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Strawberry Fields Forever Protein Smoothie

Enjoy this fabulous Strawberry Fields Forever protein smoothie recipe that will get you in the mood for the upcoming spring season!

Ingredients

8 oz skim milk, 1% milk, or soy milk

4 oz nonfat Greek yogurt

1 scoops vanilla or strawberry whey protein powder

1 Cup strawberries

5 Ice Cubes

Instructions

Mix all ingredients together in blender for about 30-45 seconds. Feel free to add or subtract ice and fruit for your preferred thickness. Garnish with another strawberry if you desire! Serve as a breakfast or post-workout shake or just a healthy and filling snack.

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Candy Cane Peppermint Protein Shake

Who doesn't love candy canes during the holiday season, during a cold snowy winter, or even year round! Well now you can enjoy the great taste without adding too much sugar to your diet. Try out this tasty candy cane peppermint protein shake smoothie, perfect pre-workout, post-workout, or first thing in the morning! Christmas cookies aren't advised though haha.

Ingredients:

- 1 Cup Skim Milk, Vanilla Almond Milk, or Vanillia Soy Milk 

- 1 Scoop Vanilla Whey Protein Powder 

- Candy Cane Crushed into a fine powder 

- 1 Tablespoon sugar-free vanilla coffee creamer

- 5 Ice Cubes or as needed

- Feel free to top with sugar-free mini marshmallows as shown

Shake Instructions:

Blend protein shake thoroughly (with a candy cane if you'd prefer!) and enjoy the holidays! Enjoy the power of peppermint!

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Sumptuous Smooth Strawberry Shake Smoothie

Nothing is more refreshing than a nice fruity protein smoothie after a tough workout. Get strong with strawberries in your protein smoothie! Select this sensational recipe today:

- 1 Scoop Vanilla or Strawberry Whey Protein Powder 

- 1 Half Cup Strawberries

- 1 TBSP Strawberry Low Fat Greek Yogurt
- Water + Crystal Light Berry

- 4 Ice Cubes

Blend this smoothie thoroughly and savor the sumptuously smooth strawberry!

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Blueberry Burst Protein Smoothie Recipe

Enjoy the bountiful benefits of blueberries with this antioxidant boosting protein smoothie! 

Ingredients

1 Cup fresh or frozen blueberries

1 Scoop Vanilla Whey Protein Powder

1/2 Cup Skim or 1% Milk

1 TSP Ground Flaxseed (healthy fats and extra fiber)

4 Ice Cubes

Directions

Blend smoothie thoroughly and enjoy for breakfast, pre-workout, post-workout, as a meal replacement, or as a snack! Top with additional blueberries if you desire!

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Watermelon Mango Protein Shake Smoothie

Wonderful watermelon and marvelous mango on a budget! Enjoy this free watermelon mango immune booster protein smoothie for less!

Makes 2-3 16 oz servings

Ingredients

- 2 small slices watermelon
- 1 mango 
- 1/2 scoop vanilla whey protein powder
- 2 cups Tropicana Trop 50 orange juice 
- 2 cups crushed ice 

Directions

Combine all the ingredients and either grind up in the blender until combined, or process all the ingredients through your juicer (If you use a juicer). Refrigerate, serve over ice, or blend with crushed ice before drinking. Garnish your fresh fruit smoothie with small or partial watermelon slice if you'd like!

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Ripped Raspberry Protein Shake Smoothie Recipe

Get ripped with raspberries in your protein smoothie! Reach for this great recipe today:

- 1 Scoop Vanilla Protein Powder 

- 1 Half Cup Raspberries

- 1 TBSP Raspberry Greek Yogurt
- Water + 1/2 packet Raspberry Crystal Light

- 4 Ice Cubes

Blend this smoothie thoroughly and revel in the raspberry refinement!

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Strawberry Strength Protein Powerhouse Smoothie

Get strong with strawberries in your protein smoothie! Select this sensational recipe today:

- 1 Scoop Vanilla Whey Protein Powder 

- 1 Half Cup Strawberries

- 1 TBSP Strawberry Fat Free Greek Yogurt
- V8 Splash Fruit Punch or Berry

- 4 Ice Cubes

Blend this smoothie thoroughly and savor the sumptious strawberry!

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Blueberry Immune Booster Protein Smoothie

Blueberries on a budget! Enjoy this free blueberry immune booster protein smoothie for less!

Makes 2-3 16 oz servings

Ingredients

- 1 pint blueberries 
- 1 apple or pear 
- 1/2 lemon 
- 1/4 teaspoon flaxseed oil or fish oil
- 2 cups orange juice 
- 2 cups crushed ice 
- 2 large handfuls baby spinach 

Directions

Combine all the healthy food ingredients and either grind up in the blender until combined, or process all the ingredients through your juicer (If you use a juicer). Refrigerate, serve over ice, or blend with crushed ice before drinking.

This blueberry immune booster protein smoothie is a great addition to your healthy meal plans.

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Strength-Boosting Strawberry Shortcake Shake Smoothie

Enjoy this new strawberry shortcake smoothie recipe that you'll look forward to every morning or post-workout!

Ingredients

1 Cup Skim Milk or Soy Milk 

2 oz Fat Free Vanilla or Strawberry Yogurt 

1 scoops vanilla or strawberry whey protein powder 

1/2 Cup Strawberries 

1 teaspoon cinnamon 

1 teaspoon nutmeg 

Ice

Directions

Blend thoroughly and garnish with another strawberry slice if desired.

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Carrot Juice Protein Smoothie Recipe

Get in your Vitamin A, beta carotene, fiber, antioxidants, and more with this frugally fantastic carrot juice protein smoothie!

Ingredients 

- 1 scoop 100% Whey Protein Powder 

- 1 cup homemade carrot juice 

- 1 cup orange juice 
- 1/2 cup Greek yogurt 
- 2 handfuls baby spinach 
- 1 cup crushed ice 

Directions

Combine all ingredients in a blender and blend until smooth. Enjoy!

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Fruity Breakfast Protein Smoothie

Who doesn't love a great fruity protein smoothie recipe? This one is great for breakfast, snack, pre-workout, or post-workout recovery beverage after an intense workout that works up a sweat.

Ingredients:

- 1 Scoop GNC Pro Performance 100% Whey Protein

- 1 cup frozen fruit (Pineapple and cherry are my two favorites). 

- 1 cup Tropicana Trop-50 With Zinc + Vitamin C

- 1 banana 

- 1/2 cup plain Greek yogurt (Chobani for me, of course). 

- 2 large handfuls baby spinach

- Add a few ice cubes if desired 

Directions:

Place all ingredients together in a blender and blend until smooth and ENJOY!!

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Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness
Free Workouts & Nutrition On A Budget
"Crushing Fitness Costs Worldwide"
#FrugalFitness

Also visit the Bootstrap Business Blog