SMALL TOWN YOGINI

Protein shakes or smoothies are something to try if you're active and trying to build muscle mass or just need more protein in your diet. Read on for two of my favorite recipes.

​To be clear, protein shakes are not the same thing as juicing or plain ol' fruit smoothies. Protein shakes are high in protein and usually somewhat high in calories overall— again, great for the active person who needs to fuel before or after their workout. There are a lot of opinions and confusion around protein shakes. For that reason, I am not saying to use them as a meal replacement, I am not claiming they will make you skinny, I am not even saying all protein shakes are "healthy" because it depends on what you're putting in them! I'm simply passing along a couple of my favorite go-to recipes that I use often on days when I lift weights.My recipe strategy? I use good quality whey protein mixed with fruit and ice. That's it. Simple. It's so easy to make and you can just throw some good fruit in the blender with your protein powder. This is the vanilla protein powder I use and love, but this company makes many flavors (all kinds of chocolate).

You'll need whatever food ingredients for the recipe, a blender (this is the blender I own, and I like that it has a pitcher as well as individual blender cups), protein powder of your choosing, and I love my big fat metal straws with these thick smoothies.

​Tinker with these recipes yourself! Substitute chocolate protein powder if you like it better, half it for one serving, and learn to use all kinds of fruit combinations...

​

​Serves:
2Ingredients:
• 1 cup frozen cherries
• 1 medium banana
• 1 scoop vanilla protein powder
• a couple dashes vanilla extract
• 3/4 ice
• 1 cup cold water

Blend and enjoy.

Nutritional Info:
Per Serving: 
Calories 188
Carbs 32
Fat 1
Protein 13
Sodium 70
Sugar 21

Total:
Calories 375
Carbs 63
Fat 1
Protein 26
Sodium 140
Sugar 42

​There's not actually any jelly in this, hehe. It just tastes like the unbeatable combo of flavors that a good ol' PB&J pack.Serves:
2

Ingredients:
• 1 cup frozen banana and strawberry medley (in the frozen section)
• 2 Tbsp peanut butter
• 1 scoop vanilla protein powder
• a couple dashes vanilla extract
• 1/2 cup ice
​• 1 cup cold water

Blend and enjoy.

Nutritional Info:
Per Serving:    
Calories 197
Carbs 16
Fat 9
Protein 16
Sodium 105
Sugar 9

Total:   
Calories 393
Carbs 31
Fat  17
Protein 32
Sodium 210
Sugar 18

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