Recovery Day

Sometimes, there aren’t enough hours in the day to sit down and and enjoy a meal.

Protein smoothies are easy to make, often incredibly tasty, and require minimal clean-up. They’re a staple in most diets, and for good reason.

They can give you a good balance of macronutrients, an easy way to add in vegetables, and allows you to funnel your limited time elsewear.

I have two key protein shakes that I alternate between. Because one of them is a light, fast-absorbing protein shake I love to drink after a hard workout, I use whey protein. Try this post-workout vanilla smoothie on for size:

Easy Vanilla Protein Shake
1 Scoop Whey Protein Powder
1 raw egg (Do it . . . you won’t get salmonella)
½ banana
½ teaspoon vanilla extract
1 teaspoon cinnamon
1 cup Almond Milk
2 cups spinach
Ice cubes (makes it frothy)
*310 calories | 25g Carbs| 8g Fat| 35g Protein|

However, if I would rather have a protein shake as a meal replacement, I add casein protein instead of whey powder. Casein protein sits in the stomach longer and takes the body longer to absorb, making you feel more full longer. This protein shake currently sits at the top of my “Protein-Shake Tool-Kit.”

Chocolate Peanut Butter Smoothie
1 scoop casein protein
1 banana
½ cup ground up oatmeal (mix in dry blender before adding to smoothie)
1 serving peanut butter
1 cup milk
2 cups spinach
Ice cubes
*570 calories | 60g Carbs| 22g Fat| 39g Protein|

There are a million ways to mix and match your protein shake and tailor it to your needs or preferences. Naturally, the most important thing is to be able to use food to fuel your body so that you’re aiding yourself in recovery.

So, relax. Give yourself a pat on the back and enjoy your liquid gains!

*Credit Nikita Tiffany. Follow @niki.eats for more cool food action!

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