Protein, it’s a word we throw around when we talk about food. I thought you might enjoy some Facts about Protein. It is one of my favorite food subjects - protein!
Why is protein so important?
The simple answer is without an adequate supply of all the things protein supplies in our bloodstream, our bodies don't function well.
Protein is the "building blocks" of our cells and without it we can not replace worn out cells or repair muscle tissue after training.
Do I eat enough Protein at each meal?
Adequate protein is crucial to giving your body what it needs to manufacture enzymes, hormones and antibodies. Protein is needed to replace worn out cells and build new cells. You can't be your best without enough protein. Here is where that delightful help comes from Protein powder. It can help fill in a serving of protein with each scoop (20-24 grams) when our eating habits or work schedule makes it challenging.
You can add a serving of protein powder to so many drinks. Protein is especially good for those who exercise hard. The most important thing to remember is to use a high-quality protein. The cheapest is not always the best.
So far most of what you've read sounds like WA WA WA WA...... much like Charlie Brown's teacher. We're now to the good stuff.
We typically add protein powder into shakes and smoothies. The most wonderful thing about shakes is that you really can't mess them up. Using a variety of protein flavors, adding in a base liquid, a tablespoon of nuts or seeds, a serving of fruit and of course a handful of spinach you can create a shake blend you enjoy having over and over.
We've expanded our recipes to include puddings, pancakes, and desserts made with protein powder.
Not sure you're the creative type when it comes to food? Last week we wrote down your idea. It'll help start you off and then you can take it from there.
Protein Powder Recipes
Cr8ed by those who train at Cr8 Fitness
Chocolate Smoothie:
1 scoop of chocolate and water – blend or shake well
1 scoop of chocolate, with expresso as the liquid and 2 Tablespoons of PBFit – blend or shake well
1 scoop of chocolate blended with hot coffee
1 scoop of chocolate mixed with cold coffee and ice
1 scoop of chocolate, 1 T coconut, ¼ cup almonds blended with water
1 scoop of chocolate, ½ cup frozen cherries, and water - blend
1 scoop of chocolate and almond milk – blend or shake well
(you can add frozen spinach or kale to these too)
Other ideas to do with chocolate:
1 scoop chocolate, ½ cup frozen raspberries, blended with ice to make an ice cream
1 scoop chocolate, 2 Tablespoons chia seeds, ½ cup liquid (let it sit for at least 10 minutes or overnight to form a pudding. Can add in coconut flakes, chopped nuts, or your favorite fruit)
1 scoop chocolate, 1 tablespoon peanut butter (or almond butter), mix with just enough water to form a pudding
1 scoop chocolate, 1 Tablespoon peanut butter, hot oatmeal – mix (its chocolate peanut butter oatmeal)
Vanilla Smoothies:
1 scoop vanilla, ½ cup pumpkin, pumpkin pie spice to taste, water - blend
1 scoop vanilla, blueberries, spinach - blend
1 scoop vanilla, with hot coffee – blend
1 scoop vanilla, with cold coffee – mix or shake
1 scoop vanilla, berries, walnut, with water – blend
1 scoop vanilla, banana, nuts, with water – blend
1 scoop vanilla, strawberries and water – blend
1 scoop vanilla, and anything from your fridge. – blend
1 scoop vanilla, 1 carrot, ½ apple, spinach – blend
1 scoop vanilla, blueberries, strawberries, chia seeds, olive oil, spinach, with water - blend
(you can add frozen spinach or kale to these)
Other ideas to use Vanilla protein:
Frosting to top hot oatmeal or to dip strawberries into. 2 scoop vanilla, 1 cup Greek yogurt. (it’ll be thick. It’ll melt over hot oatmeal. This makes enough for 4 servings of oatmeal
1 scoop vanilla mixed with your yogurt and sprinkled with cinnamon
Breakfast pudding: 1 cup almond milk,1 tablespoon nut butter,1 tablespoon maple syrup(I used honey),1/2 cup oats, 2 tablespoons cocoa,1/2 teaspoon vanilla, 3 tablespoons chia seeds, 1 scoop vanilla protein
And one time I added in a hand full of baby spinach (some very wise person mentioned you can baby spinach to lots of things and never notice it!) - Place all ingredients in blender, mix well, pour into individual containers (I use three) and refrigerate overnight.
I am going to try it with the coffee protein.
Protein pancakes: ½ cup egg whites, ½ cup pumpkin, 1 scoop chocolate or vanilla , cinnamon to taste (blend together and cook on skillet) Top with favorite fruit like strawberries or walnuts.
*there are certain times you need to blend rather than mix or shake. When you add hot liquid to a protein, you’ll need to use a blender and be careful. The best protein I found to cook with is Beverly International UMP.
Protein shakes come in seasonal flavors as well with Pumpkin Pie and Apple Cinnamon for the Fall. Chocolate Covered Strawberries and Green Pistachio for the Winter, and then a cool Sunshine in a Cup and Caribbean Mango Smoothie round out the summer taste buds.
Get your copy of "Smoothies 101" today, with step by step instructions and over 25 amazing recipes, including "Tropical Nirvana", "Almond Joy" and "Maple Sugar Hot Chocolate". Yummm!
Remember you can use Cr8 Take Out to purchase your favorite flavor of Protein Powders.
To Your Best Health,
Coach Nancy