Nutrition is Key
‘Fitness’ is often pictured as something which focuses solely on physical exercise, but nutrition is just as important.
What’s more, when you’re working out regularly, you need to make sure your body has enough energy to perform and for your muscles to continue to grow.
Smoothies are a great pre- and post-workout energy source. Easy and quick to make, they also pack a lot of nutrients. Check out some top smoothie recipes below!
What are the Benefits of Protein Powder?
The five recipes we’ve included below all use protein powder as an ingredient.
For awareness, protein powder is a nutritional supplement which comes in many different types, including vegan and dairy-based varieties.
According to medical sources, protein is a key ingredient in weight management, muscle growth, post-exercise recovery, and added nutritional. For adults, the recommended protein intake is 46g for women and 56g for men. Building muscle requires additional protein intake.
Most people can struggle to include enough protein in their daily food intake, which is where protein powders come in.
According to the British Dietetic Association, taking protein powder before, during, or after a workout can enhance performance and aid with recovery. Protein powder can be added to solids or liquids, making it very versatile.
Recipe #1 – Bodybuilding’s Breakfast Champion Smoothie
A quick breakfast smoothie that’s packed with nutrition! This one is protein-heavy, with 47g per smoothie. Perfect for those who are focused on muscle building.
- 1 cup milk
- 1 cup mixed berries
- ½ cup raw oats
- Scoop of vanilla protein powder
- 1 large egg white
- 2 tbsp almonds, chopped
- 1 handful ice
Recipe #2 – Tasty’s Vanilla Berry Protein Smoothie
For those fans of buying frozen fruit to help it last longer and avoid needing a freezer filled with ice cubes! This berry-packed smoothie will help to fuel your workout with 28g of protein, but will ensure you’ll get your 5-a-day.
- 1 ½ cups water(360 mL), or yogurt or milk of choice
- 1 cup blueberry(100 g), frozen
- ½ cup raspberry(60 g), frozen
- 1 scoop vanilla protein powder
- ½ cup blackberry(75 g), frozen
- 1 cup strawberry(150 g), frozen
Recipe #3 – Coach Mag’s Delicious Chocolate and Peanut Butter Smoothie
This smoothie includes 48g of protein, so will definitely help you to meet your daily intake goals. Not to mention, it’s a delicious sweet treat that’s good for you and doesn’t take long to make! What could be better?
- 100g natural low-fat yogurt
- 1 scoop of Chocolate Peanut Butter protein powder (try Optimum Nutrition’s whey powder here)
- 1 large banana
- 100g blueberries
- 200ml milk
- 1tbsp peanut butter
Recipe #4 – Brittany Lupton’s Post-Workout Smoothie
Brittany Lupton is a fitness trainer, FitBody app trainer, and a sponsored GymShark trainer. Her post-workout smoothie is delicious and packed with protein, which is perfect for rehydrating and refueling after a good workout!
- 1 Banana
- 1 cup of blueberries
- Handful of ice
- Almond milk
- Vanilla protein powder
- For an extra boost, add a handful of spinach and chia seeds
Recipe #5 – Men’s Health’s Tropical Power Smoothie
For a tropical twist on a protein smoothie, follow Men’s Health’s delicious recipe. Who wouldn’t love the equivalent of a healthy piña colada? And with 58g of protein, this will definitely boost your workout!
- 1 cup of pineapple
- 12 oz water, milk, or yogurt
- 2 scoops vanilla flavored protein powder
- ½ banana
- 1 cup of spinach
- 1 tbsp of ground flax
- 2 tbsp of unsweetened coconut flakes
- ½ cup plain yogurt or vegan alternative
Nutrition for Fitness
For more protein and health-fuelled nutrition tips and recipes, check out Beckwith Health Club’s blog here.