If you exercise regularly and care a lot about both health and fitness, you may be interested in some methods that help you improve your physical condition even further. Properly prepared protein shakes can help you:
- Get your energy back faster after a workout
- Increase the percentage of lean muscle mass
In addition, they are an alternative for a healthy meal!
Ingrediants
- 1 cup of skimmed or semi-skimmed milk (the percentage of fat should be around 1%)
- 1 tablespoon of whey protein (use a good quality product)
- 1 ripe banana (don't forget to peel)
- 4 or 5 strawberries, washed and without stalks (optional)
Steps
Step 1. Make sure the blender is turned off, then pour the cup of milk into the blender glass
Step 2. Add a spoonful of whey protein
You can buy them online or at the supermarket. Close the blender lid and start blending the ingredients at medium speed for 15 seconds.
Step 3. Turn off the blender, then add the banana and / or strawberries
Close the lid and start blending again at medium speed.
Step 4. Increase the speed gradually
Make sure you blend the ingredients for at least 45 seconds or until the fruit has been completely blended.
Step 5. Turn off the blender again, remove the lid and pour the smoothie into a large glass
Step 6. Enjoy your meal
Advice
- Drink the smoothie within 15 to 20 minutes of finishing your workout. During this time, the muscles are in great need of nutrients such as proteins.
- Try to choose simple flavors like vanilla or chocolate, avoiding the more bizarre ones, like tropical fruit smoothies or cappuccino.
- If you're trying to put on weight, make this recipe using whole or semi-skim milk and add another tablespoon of protein.
- If you're looking to keep the line, make this recipe using skim milk.
- If you are vegan, have a lactose intolerance, or prefer a low-fat, cholesterol-free alternative, use soy milk instead of regular milk. If you have allergies, check the labels on all the ingredients before starting.
Warnings
- Improperly used blenders can cause physical harm. Make sure the blender is always turned off before adding the ingredients; when you turn it on, the lid must be screwed on properly, or hold it firmly with your hand. Read the instructions carefully.
- Make sure the protein dosage is right for your needs.
- Never put your hands or face in the blender when it is on.
- Remember to always use fresh fruit and milk, avoiding expired foods.
