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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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                                Katleen Brown

                                Katleen is a health and beauty advisor.

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                                Last Updated on November 19, 2019

                                20 Time Management Tips to Super Boost Your Productivity

                                20 Time Management Tips to Super Boost Your Productivity

                                Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

                                If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

                                1. Create a Daily Plan

                                Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

                                2. Peg a Time Limit to Each Task

                                Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

                                3. Use a Calendar

                                Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

                                I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

                                Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

                                4. Use an Organizer

                                An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

                                These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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                                5. Know Your Deadlines

                                When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

                                But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

                                6. Learn to Say “No”

                                Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

                                Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

                                7. Target to Be Early

                                When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

                                For appointments, strive to be early. For your deadlines, submit them earlier than required.

                                Learn from these tips about how to prepare yourself to be early, instead of just in time.

                                8. Time Box Your Activities

                                This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

                                You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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                                9. Have a Clock Visibly Placed Before You

                                Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

                                10. Set Reminders 15 Minutes Before

                                Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

                                You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

                                11. Focus

                                Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

                                Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

                                Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

                                12. Block out Distractions

                                What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

                                I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

                                When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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                                Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

                                13. Track Your Time Spent

                                When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

                                You can find more time tracking apps here and pick one that works for you.

                                14. Don’t Fuss About Unimportant Details

                                You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

                                Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

                                15. Prioritize

                                Since you can’t do everything, learn to prioritize the important and let go of the rest.

                                Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

                                16. Delegate

                                If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

                                When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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                                17. Batch Similar Tasks Together

                                For related work, batch them together.

                                For example, my work can be categorized into these core groups:

                                1. writing (articles, my upcoming book)
                                2. coaching
                                3. workshop development
                                4. business development
                                5. administrative

                                I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

                                18. Eliminate Your Time Wasters

                                What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

                                One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

                                While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

                                19. Cut off When You Need To

                                The number one reason why things overrun is because you don’t cut off when you have to.

                                Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

                                20. Leave Buffer Time In-Between

                                Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

                                More Time Management Techniques

                                Featured photo credit: Unsplash via unsplash.com

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