Powerful Protein Shake! *NEW*

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  • Protein shakes are a great addition to your diet and an easy way to get your protein requirements in per day. It is essential to be getting the right amount of protein into your diet, especially if you are training regularly. Depending on your goal, you need around 1 gram of protein per body weight in pounds per day.   
  • Eating the right type and the right amount of protein will help to maintain and increase lean muscle tissue, which in turn will help to keep your metabolism firing. You see, muscle tissue is active tissue that is constantly renewing itself. The more muscle you have on your body the more calories you will burn at rest. As we get older we lose our muscle tissue if we don’t train and we don’t eat enough protein, this slows our metabolisms down and could result in us gaining unwanted body fat.
  •  So what types of protein should we be eating every day? Here is a list of lean proteins that you can include into your diet:
  • - Lean red meats and lean mince meat
  • - Skinless white chicken breast
  • - Turkey breast
  • - Fish (All fresh fish is great, canned fish has to be in spring water)
  • - Protein powder
  • - Eggs
  • - Low fat cottage cheese
  • - Low fat plain, non flavored yogurt.
  •  Sometimes we don’t always have access or time to cook enough of our lean proteins to take with us whilst we are out and about during the day, so a great alternative is to have a protein shake. They are a quick and easy on the road snack that you can mix up; they taste great and keep you feeling full.  
  • Most women are scared to eat more protein for fear that it will give them “Arnold Schwarzenegger” muscles, this is simply not true. Women need protein to help build and maintain muscle mass. Also, a lot of women are surprised at just how filling protein is. By adding a little protein to their meals they find that they have sustained energy levels throughout their day and are no longer craving sugary carbohydrate snacks. So ladies don’t be afraid to eat protein!ps11     

              Here is my fantastic protein shake recipe for you to try

  • 1 cup or cold water, 1-2 scoops (depending on your goal) of a good quality protein powder made especially for women. My favorites are Sculpt for women by Horleys or BSN’s Lean Dessert range. My favourite flavor is vanilla because you can put any fruit in with it and it will taste great. If I feel like a chocolate fix, then I will have the chocolate flavor.
  • A scoop of frozen fresh mixed berries (no sugar or syrup added!)
  • - 1T flax oil
  • - 1Tsp wheatgerm for fiber
  • - Handful of ice cubes

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  •  Method:

  • - Simply add all your ingredients to your blender and mix together and this will give you a creamy, delicious protein shake!

           If you’re on the road:

-          Purchase a drink bottle with a measuring device on the side, so you can see where 1 cup is. Place 1-2 scoops of protein powder in the bottom and then when you’re ready to make it up, fill the bottle with 1 cup of cold water and shake up the mix. Have it with a piece of your favourite fruit. What a delicious, healthy filling snack!ps21

        So next time you are wondering why you are always hungry and tired or you’re not recovering well from your training sessions, have a look at how much protein you are having each day. I’m sure you will notice the difference when you bump up your protein intake.

     Lauren Djamirze  

           6x World Sport Aerobic Champion           

           CEO ptonline.tv