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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 March 13, 2019

                                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                                Have you gotten into a rut before? Or are you in a rut right now?

                                You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                                Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                                1. Work on the small tasks.

                                When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                                Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                                2. Take a break from your work desk.

                                Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                                Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                                3. Upgrade yourself

                                Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                                The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                                4. Talk to a friend.

                                Talk to someone and get your mind off work for a while.

                                Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                                5. Forget about trying to be perfect.

                                If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                                Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                                Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                                6. Paint a vision to work towards.

                                If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                                Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                                Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                                7. Read a book (or blog).

                                The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                                Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                                Check out the best selling books; those are generally packed with great wisdom.

                                8. Have a quick nap.

                                If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                                9. Remember why you are doing this.

                                Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                                What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                                10. Find some competition.

                                Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                                Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                                11. Go exercise.

                                Since you are not making headway at work, might as well spend the time shaping yourself up.

                                Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                                As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                                Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                                12. Take a good break.

                                Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                                Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                                Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                                Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                                More Resources About Getting out of a Rut

                                Featured photo credit: Joshua Earle via unsplash.com

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