I thrive off of protein. My body loves my lean green salads, and my obsession with vegetable soup, but I feel my best when I have an abundance of protein. There’s a reason behind it as well. In order to build muscle, your body needs about 1.2-1.5 grams of protein per pound of body weight PER DAY! Now, that’s a lot of protein, and I am attempting to build lean muscle, so I keep it around 0.7-1 grams of protein per pound for my body. After working out, it is important to fuel your body properly. I usually crave sweets after working out, so I am trying out different recipes that are low in sugar but still give my body the sweet flavors and enough protein.
I developed this recipe after a lot of trial, error, and research. I used to always use actual peanut butter in my protein shakes and although that is acceptable for some, it was making my shakes waaay too high in calories. I wanted a shake that has nutrients and protein, but not fat and calories. Trust me, I get enough fat and calories through olive oil and avocado! So, after looking up alternatives for basic shake and smoothie ingredients, this is one of the combinations I came up with. Oh, and it has around 44 grams of protein per shake.
Instead of regular yogurt (that usually has a ton of sugar and little benefits), try plain Greek yogurt. It is sugar free, has a thicker consistency, and one cup has 23 grams of protein. Try replacing nut butter with a powdered version for fewer calories, less fat, and the same amount of protein. I like certain brands better than others because of gluten-free certifications, as well as cost (mine is $6 at Sprout’s). I know a lot of people who use PB2 and are happy with that as well.
Always try to add a banana to your shake. I use medium sized bananas, and I typically freeze them instead of adding ice to my shake (it also makes it creamier!) It is pretty easy to mask the taste, especially in this shake, so even if you aren’t a banana fan, this is manageable. Bananas have so many nutrients, but my main obsession is with the potassium levels. I have a tendency to get cramps, whether it be menstrual or muscular. A banana a day keeps the cramps away!
As for my protein choice, this has been my new staple. I make the choice to use Premier Protein for my body, so whatever protein you use, go ahead and make it with that. If you use a powder protein, use that and 1 cup of your choice of milk in replacement of the Premier Protein. Use what works best with your body and your needs!
44g Protein Shake Recipe
This recipe yields 1 protein shake. I use this in replacement of a meal, usually lunch, and that works great for me. If this is a snack for you, that is okay too. You do you boo.
- 1/4 cup non-fat, plain greek yogurt (~5.7g protein)
- 2 tablespoons powdered peanut butter (~7g protein)
- 1 carton Premier Protein-caramel flavor (30g protein)
- 1 medium banana (~1.3g protein)
- 1 tablespoon cinnamon (optional, but great for anti-inflammatory diets)
- Add solid ingredients to your blender first. I like to add my bananas, yogurt, then powdered ingredients for less of a mess and a better blend.
- Add Premier Protein to your blender.
- Blend for about 10-20 seconds depending on your blender.
- Enjoy and feed those muscles.