RECIPES: Perfect Protein Shakes For Runners

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Carbohydrates provide us with the energy we need to exercise, and proteins are the building blocks of our muscles, involved in hormone synthesis and antibody production. You can get protein from food in different ways, but today I decided to stop at one of the most delicious - homemade protein shakes.

Delicious, simple and not very expensive.;)

Banana, yogurt and peanut butter

Ingredients:

• 1 banana;
• 150 ml of low-fat natural or soy yogurt;
• 100 ml of milk with a low percentage of fat;
• 1 tablespoon peanut butter
• 1 tablespoon chia seeds (optional)
• cinnamon to taste.

Cooking. Combine all ingredients in a blender and whisk. If the cocktail doesn't seem very sweet to you, you can add a little honey or agave syrup.

Coconut Banana Shake

Ingredients:

• 2 cups coconut milk
• 4 large pitted dates, chopped;
• 1/2 scoop of vanilla protein (optional)
• 1 small banana (frozen);
• 1/2 teaspoon cinnamon
• 1-2 cups of crushed ice;
• 1/3 cup orange juice

Cooking. Send all ingredients to a blender and beat until smooth.

Berry-protein mix

Ingredients:

• 2 cups of your favorite berries (fresh or frozen)
• 1 cup soft tofu
• 1/4 cup pomegranate juice
• 2-3 tablespoons of honey;
• 2 tablespoons of flax seeds
• 1 teaspoon finely grated ginger.

Cooking. Send all ingredients to a blender and grind until smooth. If there is not enough sweetness, add a little more honey to taste.

Lemon Cream Shake

Ingredients:

• 1 scoop of vanilla protein (optional)
• 1/2 cup low fat cottage cheese
• 2-3 teaspoons of grated lemon zest;
• 1-2 tablespoons of lemon juice (or 1/2 lemon juice);
• a couple of drops of vanilla extract or a pinch of vanillin;
• 5-10 ice cubes;
• 1 / 2-1 glass of water;
• honey to taste.

Cooking. Combine all ingredients in a blender and beat until creamy.

Detox Berry Protein Shake

Ingredients:

• 1/2 cup frozen blueberries
• 1/2 cup frozen or fresh cranberries (but it's best to put them in the freezer for at least half an hour)
• 1/4 lemon with peel (optional)
• 1 tablespoon almond or peanut butter
• 1 tablespoon pumpkin seeds
• 2 chopped walnuts;
• 1/4 avocado
• 1/2 tablespoon coconut oil (optional but desirable)
• 1/2 cup unsweetened almond or soy milk
• 1/2 cup water

Cooking. Combine all ingredients in a blender and beat until smooth.

In many recipes, ice is present as an almost integral part of the shakes, but personally I believe that you can do without it by simply adding a little more water, milk, juice or yogurt (depending on the composition of the recipe). Then these shakes will turn into smoothies, but this will not make them less useful and tasty.;)

Bon appetit and have a great weekend!