We’ve all seen those guys vigorously shaking their protein drinks as they leave the gym. But how often do you see a girl downing a protein shake after her daily sweat session? Not enough—that’s how often.
Protein is vital for building and maintaining muscle. It’s a leaner source of energy than carbs, and protein helps keep you fuller longer. Adult women should consume approximately 46 grams of protein daily, but according to health.com, women ages 18-50 don’t know if they are consuming enough protein.
If you are not consuming enough protein, try adding a whey protein supplement to your diet. There are a ton of misconceptions about protein powders—that they are only for men, they all taste nasty, etc. Don’t be afraid of it! Women of all shapes and sizes use protein powder, myself included. The key to keeping it part of your diet is finding yummy ways to enjoy it. Here are few of my favorite recipes that are perfect for a post-workout treat. You can even try these for breakfast, because all that protein will keep you full all morning.
Tropical Smoothie
1 scoop fruit punch flavored protein powder
8 oz. milk (I prefer skim milk with this smoothie.)
1 cup frozen pineapple
½ banana
5-6 ice cubes
Add all ingredients to a blender and blend until smooth.
Chocolate Protein “Pudding”
1 scoop chocolate protein powder
½ cup plain, non-fat Greek yogurt
1 tbsp. chocolate chips (I recommend dark chocolate)
1 tbsp. unsweetened cocoa
dash of cinnamon (optional)
In a bowl, mix the Greek yogurt, cocoa, and protein powder. Top it with a few chocolate chips and a dash of cinnamon.
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Raspberry “Cheesecake”
½ cup plain, non-fat Greek yogurt
1 scoop vanilla protein powder
½ tsp. vanilla extract
½ cup raspberries, frozen or fresh
1 Ritz cracker (optional; leave out the cracker for “crust-less cheesecake”)
Combine the Greek yogurt, vanilla extract and protein powder in a bowl. Refrigerate the mixture for about 10 minutes to let it thicken and set up. Place a Ritz cracker in the bottom of a cup. Spoon the mixture on top of the cracker. Top with a few raspberries.
Mocha Shake
8 oz. milk (I recommend unsweetened almond milk or if you want it extra chocolate-y, use dark chocolate flavored almond milk)
1 scoop chocolate protein powder
3-4 tbsp. instant coffee
1 cup ice
Add all ingredients to a blender and blend until smooth.