Are You Getting Enough Protein?
When it comes to getting stronger and building muscle, protein is essential! When it comes to nutrition, there are a lot of opinions and it can feel a bit mystifying. So let’s break it down a little! Are you getting enough protein to meet your goals?
Protein contains essential amino acids which help to build and repair muscles. When we don’t consume enough protein and exercise, our bodies will begin to break down muscle instead of fat. Whether you are trying to build more muscle or lose weight, this is the opposite of what we want to happen.
The exact amount of protein you need varies person to person, but a general rule of thumb is to aim to have 4 to 6 oz of protein per meal! This can be lean protein sources like chicken, fish and turkey or plant-based protein like lentils and legumes combined with a simple carbohydrate to create a complete protein! There are many great snack options, as well - like jerky, cottage cheese, Greek yogurt, egg white bites and more.
After a workout our bodies need protein and carbohydrates to begin to repair. We recommend making a protein shake ahead of time and having it with you for after your workout! This can be as simple as mixing protein with your milk of choice or water in a Blender bottle.
To create your Staple Protein Shake: 1 Scoop Thorne Protein, 1 cup liquid of choice (water or milk), shake up in a blender bottle and go! This is the perfect post workout fuel when you don’t have time. When you have a little more time, and want to get creative in the kitchen, give the recipes below a try. Remember protein shakes are supplemental, but if you are having trouble meeting your protein intake, they can be a helpful tool.
For the days you’d like something more and have time, try out the recipes below.
Protein Shake Recipes
Peaches and Cream Protein Shake
1 scoop Thorne Vanilla protein
1 peach (pitted, sliced in wedges) or equivalent frozen peaches
1 cup organic skim milk or almond milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Peanut Butter Choc Protein Shake
1 scoop Thorne Chocolate protein
1 tbsp. all natural peanut butter
1 cup organic skim milk or almond milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Café Mocha Protein shake
1 scoop Thorne Chocolate protein
1 Tbsp. instant coffee or cold brew coffee extract
1 cup organic skim milk or almond milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Creamy Berry Protein Shake
1 scoop Thorne Vanilla protein
½ cup frozen strawberries or blueberries
1 cup organic skim milk or almond milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Creamy Vanilla Mint Protein Shake
1 scoop Thorne Vanilla protein
3-6 drops mint extract or pure mint
1 cup organic skim milk or almond milk
4 ice cubes
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Pineapple Blast Protein Shake
1 scoop Thorne Vanilla protein
½ cup fresh or frozen pineapple
1 cup organic skim milk or almond milk
4 ice cubes
Option: add handful fresh/frozen spinach
Directions:
Combine all ingredients in blender and blend on medium-high for 45-60 seconds.
Optional for all shakes - add a handful of fresh or frozen greens! You won’t taste it and it’s an easy way to get a serving of greens in.
Leave a note in the comments below if you give these a try. Use this link to Order Thorne Protein Powder. Want to try before you buy? Stop by the Front Desk at our Ivy location to grab a sample of protein powder!
Each of our bodies are unique- want to learn more about how to fuel your body and meet your goals? It doesn’t have to feel daunting and you don’t have to do it alone! We’re here to help. Come see us at Success Studio for a Complimentary Strategy Session. Use the button below to book now.