As the building block of the body, you’ll need protein if you’re to build muscle. To repair and rebuild muscle after your workout, your diet should have a minimum of 0.8 grams of protein for every kilogram of body weight per day. But what if you don’t like protein powders? Luckily, DW Fitness Club’s reident fitness and nutrition expert Carly Tierney has created these natural protein shake recipes that are made with every day ingredients and are ultra-clean, easy to follow and packed with health benefits. Start up your blenders!
Coco Cool Down The Coco Cool Down is a rich concoction packed full of hearty proteins and healthy fats to build muscle and will also make you feel fuller for longer. The spinach provides a healthy dose of antioxidants, while the avocado contains 25 percent of your recommended vitamin K intake to strengthen bones and retain calcium.
Fit And Fruity One of Fit And Fruity’s main ingredients is coconut water, which contains around 15 times more potassium than traditional energy drinks (470 milligrams per eight ounces), keeping your energy levels topped up without the excess sugar. This is then substantiated by a handful of natural, superior-quality protein sources. The Greek yoghurt is low in carbs and packs a steady supply of microbes to boost digestive health, while the raw cashews have immune-boosting vitamin E in abundance.
Oat-Standing Recovery Oat-Standing Recovery uses another alternative source of calcium, almond milk, which is low in calories, with one cup providing half of your daily recommended intake of vitamin E, an antioxidant which boosts heart function. This shake is packed with the essentials – the banana offers a wealth of potassium, while the oats work hard to lower blood pressure levels and the flax seeds and date go a long way in reaching your recommended daily fibre intake.