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15 Delicious And Healthy Protein Shakes Recipes To Try

15 Delicious And Healthy Protein Shakes Recipes To Try

Protein shakes have become highly popular lately. How many times did you flip through a magazine or visit some website to see photos of celebrities like Hugh Jackman, Miranda Kerr or Khloe Kardashian pictured with a protein shake in their hands? Or, you go to Instagram to upload a photo and see that people you follow post pictures of protein shakes. Every day, different protein shakes. The reason for this is simple: protein shakes are both delicious and healthy at the same time.

Besides the fact they are rich in protein, protein shakes are rich in amino acids that are essential for the proper function of our body. Proteins are highly important for the production of muscles and they also improve our immune system as well. Without proteins, our body can’t connect together all structures that make up our cells, tissues, and organs.

When we finish with our workouts, protein shakes are ideal for healing micro tears that are caused by intense contraction during exercises. Why shakes, why not protein-rich food? Because solid food takes more time to digest. On the other hand, shakes need only 30 minutes to reach our muscles after ingestion.

A recent study at a Finnish University showed that supplementation of whey protein consumed after and possibly before the workout session enhances muscle hypertrophy response to resistance training in healthy adults. Some studies have even shown that protein powder enhances recovery after workouts and decreases muscle damage and soreness.

Protein shakes are also beneficial for your overall health, and can protect you from numerous diseases. Great benefit of these shakes is their versatility, you can incorporate a wide range of ingredients and make different shake every day. Since there is no such thing as too many protein shakes recipes we, also, recommend delicious recipes below.

1. Oatmeal protein shake

Who doesn’t like a nice bowl of oatmeal in the morning? It is rich in fiber, improves digestion, and aids in weight loss. The problem is, you don’t always have enough time to stick around and eat that bowl of oatmeal. An ideal solution for this problem is the oatmeal protein shake.

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    2. Melon, cucumber, and mint protein shake

    This lovely protein shake will provide energy to go through your workout and it also heals muscles after workout. It goes without saying that this protein shake is delicious as well.

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      3. Mocha protein shake

      We all need coffee when we wake up in the morning, but when a busy day’s ahead of you, there is no time to make it or to go to a cafe. A mocha protein shake is a great way to have your coffee and breakfast at the same time. This protein shake will boost your energy level immediately.

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        4. Banana and peanut butter protein shake

        You might like a peanut butter and banana sandwich in the morning. Well, you can also transform it into a protein shake that will enrich your body with protein, potassium and sugars that are easily absorbed and not turned into fat! It’s every person’s dream.

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          5. Blueberry protein shake

          Blueberries belong to a group of super-foods. They are rich in antioxidants that fight free radicals and protect your body from various diseases. This blueberry protein shake will deliver antioxidants, vitamins and other nutrients to your body, provide energy, and also slow down premature aging and memory loss. Plus, this highly nutritious protein shake is ready in less than 2 minutes.

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            6. Strawberry protein shake

            Strawberries are rich in Vitamin C, antioxidants, fiber and are heart-healthy. This smoothie decreases your LDL cholesterol and increases levels of HDL, or good cholesterol, which protects your body from heart diseases and even stroke.

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              7. Spinach protein shake

              Most people don’t like spinach in shakes, but you will definitely like this one. Thanks to mango, banana, and pineapple you won’t even taste spinach, but you will get all its health benefits. This spinach protein shake is an excellent source of vitamins K and A, manganese, folate, copper, Vitamin B2, potassium, calcium, and other valuable nutrients that protect your health.

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                8. Key lime pie protein shake

                This key lime protein shake is low in sugar and contains 42 grams of muscle-building protein, which makes it ideal for people who are constantly in the gym to work on their muscles.

                This protein shake proves that delicious doesn’t always means unhealthy; this is a health and power bomb that you need for daily workouts.

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                  9. Tropical protein shake

                  This tropical protein shake contains berries, oranges, and banana, which are all rich in vitamins, antioxidants, potassium and other nutrients that are beneficial for your health. For example, oranges are rich in Vitamin C and they can even restore the healthy glow of your skin. Bananas are excellent for people with high blood pressure, while greek yogurt improves your digestion, and aids in weight loss.

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                    10. Almond butter protein shake

                    The almond milk in this protein shake will provide the protein your body needs while chia seeds enrich your body with antioxidants that protect you from various diseases and infections. Moreover, chia seeds are rich in Omega 3 fatty acids that are essential for the proper function of your body.

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                      11. Coffee banana protein shake

                      This mixture of coffee, natural sugar and protein is ideal for your morning workouts. They boost energy levels and you will get more done in your workout session than usual. This coffee banana protein shake is also rich in fiber and potassium.

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                        12. Grape and blueberry protein shake

                        This protein shake is ideal for all people who can’t imagine starting their day without eggs. Eggs are a great source of protein and this scrambled egg smoothie with grape and blueberry is ready in less than 5 minutes. Plus, grapes are excellent for cancer prevention and they protect your body from heart disease and high blood pressure. Moreover, this shake is great for digestion, which is essential part of weight loss regime and healthy lifestyle.

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                          13. Banana split protein shake

                          We all love banana splits, but it’s not the healthiest food you can eat. Luckily, this banana split protein shake is a high-protein, healthy and delicious alternative to a “regular” banana split. You can also make this recipe with almond milk, banana (of course), peanut butter and protein powder and voila, the shake is ready.

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                            14. Raspberry protein shake

                            Raspberries are rich in antioxidants, Vitamin C, quercetin and Gallic acid that are effective in cancer and heart disease prevention. Moreover, raspberries improve blood circulation and deliver numerous nutrients to your body. This raspberry protein shake is easy to make and requires only 5 ingredients you already have in your kitchen.

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                              15. Cinnamon roll shake

                              This cinnamon roll protein shake is ideal for people who spend a lot of time in the gym. Cinnamon is used for treating muscle spasms, infections, and even erectile dysfunction. This protein shake is easy to make and delivers various nutrients, coupled with an energy boost that will follow you throughout the day.

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                                Protein shake recipes from this article are both delicious and healthy. They enrich your body with valuable nutrients that prevent various diseases and boost your energy levels that will help you in your workouts. Just add ingredients to the blender, blend until you get a smooth consistency, and that’s it. You can get bunch of different recipes from Health Digest to make, and spice things up instead of relying on the same recipe all the time.

                                Here are more resources about protein shakes:

                                http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901380/

                                https://www.consumerhealthdigest.com

                                http://www.fitnessrepublic.com/nutrition/healthy_eating/5-protein-shake-recipes-for-women.html

                                http://www.eatthis.com/10-protein-shake-recipes-weight-loss

                                Featured photo credit: Shutterstock via shutterstock.com

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                                Last Updated on May 22, 2019

                                10 Simple Morning Exercises That Will Make You Feel Great All Day

                                10 Simple Morning Exercises That Will Make You Feel Great All Day

                                There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

                                One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

                                In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

                                Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

                                1. Cat Camel Stretch

                                Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

                                Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

                                Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

                                Here’s a video to guide you through:

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                                2. Go for a Walk or a Run

                                This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

                                Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

                                The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

                                Also, you are helping your heart to stay healthy and keeping your blood pressure low.

                                Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

                                3. Jumping Jacks

                                Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

                                Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

                                4. Abductor Side Lifts

                                Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

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                                Do about 10 to 15 raises for each side like this:

                                5. Balancing Table Pose

                                This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

                                Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

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                                  6. Leg Squats

                                  Not just legs are involved but also hips and knees.

                                  Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

                                  The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

                                  7. Push Ups

                                  You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

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                                  An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

                                  Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

                                  This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

                                  8. Bicycle Crunches

                                  There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

                                  Watch the video to see how this is done correctly:

                                  9. Lunges

                                  Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

                                  Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

                                  This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

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                                  10. Bicep Curls

                                  You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

                                  Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

                                  Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

                                  Here’re some important notes before you start doing this exercise:

                                  Try to do one or two sets of about ten repetitions for each arm and then switch arms.

                                  These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

                                  You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

                                  Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

                                  More Articles About Exercises for Beginners

                                  Featured photo credit: Unsplash via unsplash.com

                                  Reference

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