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12 Dec

Are your taste buds tired of the same old smoothie flavors? Opting for a protein shake can be a convenient and tasty post-workout snack or meal replacement, but blending the same old recipe can get old! Shake up your smoothie routine with these healthy creations from Life by DailyBurn. Bonus: The plant-based protein powder used in each of these recipes is free of dairy, gluten and soy to suit all dietary needs.

1. Banana-Oat Protein Smoothie
A mega-dose of potassium in bananas protects the heart and promotes calcium absorption. Drink this before a strenuous workout — it will sustain your blood sugar and prevent muscle cramps. Now that’s a smoothie that doesn’t monkey around!

2. Grape-Berry Protein Smoothie
Blending a handful of grapes into your smoothie will break down the nutrient-packed skin, making it easier for your body to absorb vitamin C, manganese, potassium, and other antioxidants. With 25 grams of protein, you’ll have plenty of energy to take on the day!

3. Orange Creamsicle Protein Smoothie
Skip the ice cream and make this refreshing smoothie instead! It will taste just like an old-fashioned Creamsicle, but packs 29 grams of protein and a healthy dose of vitamin C.

4. Papaya Ginger Smoothie
Soothe upset tummies with this easy recipe that’s chock-full of ingredients targeted to help alleviate stomachaches. Papaya promotes digestive health, while ginger and mint work to ease an upset stomach.

5. Peachy Green Protein Smoothie
Start your day off right with a nutritional serving of fruits and vegetables, thanks to peaches, pineapple, banana and kale. This green protein smoothie is a quick and simple way to power up for whatever’s in store for the day.

6. Protein Frosty Shake
Feeling nostalgic for a frosty? The popular frozen treat gets an extra boost of protein in this healthier (and vegan!) take on the classic. Make sure you have Xanthan gum on hand so you can achieve that delicious, thick frosty consistency.

7. Chocolate Peanut Butter Protein Smoothie
Peanut butter and chocolate—a match made in milkshake heaven! This cold and creamy treat is packed with vitamin E, niacin, folate, protein and manganese. Blend one up and you’ll have over half the protein you’ll need for the day.

What’s your favorite smoothie recipe? Share in the comments below!

12 Dec

I start every morning with a protein shake and think you should too.

Among its benefits, studies show a high-protein breakfast suppresses your hunger hormone ghrelin, curbs your appetite, and crushes cravings.

Breakfast often gets low priority among a million morning curveballs. A protein shake provides a fast, no-brainer meal to stay full, focused, and fabulous all morning.

A protein shake can also help you lose weight. One meta-analysis using six studies concluded a meal replacement “can safely and effectively produce significant sustainable weight loss and improve weight-related risk factors of disease.”

Seriously, I’ve had clients do nothing else than a protein shake for fast, lasting fat loss.

Besides being fast, easy, and fat burning, protein shakes become a convenient, healthy option whether you’re traveling, on the road, or stranded at your office.

“Protein powder seems to have grown in popularity as the competing demands on Americans’ time has increased-because food preparation is time consuming,” writes Registered Dietitian Anita Mirchandani, “and with the average work-week now clocking in at 50+ hours, eating healthy has become an obstacle.”

Protein shakes also make a cost-effective alternative to room service, coffee stores, airport queues, and other food options. A serving of professional-quality protein powder costs less than an Americano.

In fact, the perfect shake begins with the right powder. Many powders contain whey or casein, both dairy-derived proteins that can create food intolerances.
Studies show whey can create an insulin-raising effect similar to white bread. And casein peptides behave very similarly to gluten: They can react with opiate receptors in the brain, mimicking drug-like effects.

Once you have your protein base, please don’t turn your shake into an adult milkshake. To keep it low-sugar impact, focus on ingredients like organic frozen raspberries, flax or chia seeds, kale or other leafy greens, avocado, and unsweetened coconut or almond milk.

Be creative here. Cacao nibs, almond or other nut butters, coconut flakes, and other low-sugar impact ingredients give protein shakes added zing and a nutrient boost.

Easy, fast, convenient, cost-effective, and healthy are five among the many reasons I vote for a protein shake. While breakfast becomes ideal, you can whip one up to curb hunger, crush cravings, and dial up fat burning any time.

If you use one, what’s your favorite protein powder? What ingredients do you blend into your shake? Share yours below.

12 Dec

 

Protein is so essential for our bodies; so we need to make sure we get enough. Without protein we wouldn’t be able to build muscles or repair our tissues.

Protein also gives us energy, transports nutrients so our bodies can use them, and produces enzymes and hormones we need.

1.Lose Fat, Not Muscle

When you finally start building up some muscle, the last thing you want to do during a workout is lose muscle instead of fat. Anyone who’s worked hard to gain muscle mass knows that keeping it is just as important as building it.

As SFGate writes, “using whey protein supplements in addition to strength training may increase the amount of muscle you gain”.

A study in the Journal of the American College of Nutrition set out to test whether whey protein supplements increased muscle protein synthesis better than soy protein or carb based supplements. Researchers put participants on a “whole-body periodized resistance training program” for about nine months. The subjects body composition was recorded at the beginning and then every three months until completion.

The results?

“Despite consuming similar calories and protein during resistance training, daily supplementation with whey was more effective…in promoting gains in lean body mass”. Fat mass also decreased slightly among all participants.

Gains in lean body mass mean you’ll be burning more calories even when you’re resting.

2. Increase Endurance

What if I told you that whey protein actually made you stronger at the gym?

Well, research published in the Journal of Medicine and Science in Sports and Exercise aimed to figure out if whey protein enhanced exercise performance.

Researchers split up 40 male rats into four groups. Two groups of rats were sedentary, but one sect received whey protein while the other ate normal feed. The other two groups of rats were forced to swim every day; one sect ate normal feed and the other had whey protein.

Researchers “increased the amount of exertion gradually so that at the end of six weeks the mice swam for 60 minutes with a weight attached to their tail”. Then they measured forelimb grip strength and how long it took the rats to swim to exhaustion.

You can probably guess that the swimming rats decreased their body weight, and they did.

But the swimming rats that also consumed whey protein increased their grip strength and their time to exhaustion doubled.

This study proved that whey supplementation not only improved body composition, but also strengthened the rats muscles and became an effective aid to allow them to work out longer.

3. Prevent Cancer

Men’s Health delivers a great breakthrough in the world of prostate cancer research by way of Ohio State University.

Researchers used whey protein on human prostate cells and then measured the amount of glutathione that was present in the cells afterward. According to Dr. Mark Hyman, glutathione is known as the “mother of all antioxidants”. This antioxidant is known to absorb free radicals and prevent cancer, just like other sulphur containing foods like wheatgrass and kale.

So how did the whey protein work on the prostate cells?

Amazingly, there was a 64% increase in glutathione as a result of the whey protein treatment.

“Whey is a great source of the amino acid cysteine, and cysteine can become glutathione in the body”, explains Rosemary L. Walzem, R.D., Ph.D., director of the Center for Nutrition, Health, and Food Genomics at Texas A & M University.

Researchers believe that increased levels of glutathione may prevent free radicals from becoming cancerous cells, which is pretty impressive in my book.