Adequate protein intake is essential to optimal health, and lack thereof can lead to growth failure, loss of muscle mass, weakening of the heart, decreased immunity, and weakening of the respiratory system!

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Prioritizing adequate protein isn't just for body builders. The Institute of Medicine recommends that adults consume at least 8 grams of protein for every 20 pounds of body weight, meaning a 140lb woman should be eating around 56 grams of protein every day. To give you a comparison, 100 grams of chicken (the size of a small chicken breast) has 31 grams. If you are eating lean meat and veggies every day, you may be getting the protein you need. However, your needs increase if you exercise regularly. Vegans and vegetarians also need to be more conscious of not only quantity of protein, but their source of protein as well (many protein sources do not contain all of the essential amino acids).

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In the busy world we live in today, it can be very difficult to ensure we are consuming adequate protein from high quality sources. This is why protein powders have become so popular and relied on - Powders are a very convenient way to supplement  your diet with an extra boost of 20-40 grams of protein. However, not all protein powders are created equally!

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When choosing a powder, you must READ THE LABEL. Watch out for excessive filler ingredients! We could write another article on this alone (and many have), but we have done some digging on our end, and one powder we fully trust is Gnarly Nutrition, which offers a vegan option as well. We recommend using a protein supplement like Gnarly either first thing in the morning, shortly after a workout, or right before bed.

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BE Nutrition owner and certified dietician Erin Butler has compiled a rolodex of protein powder recipes, from as simple as milk and protein to as yummy and blended as the fruit and nut concoctions toward the end. Try a few and let us know what you think!

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#1 The Basic

  • 1 scoop Gnarly
  • 1 cup light almond or soy milk
  • Ice
  • Shake in water bottle or blend

#2 Coffee Mocha

  • 1 scoop Gnarly (chocolate)
  • 1 cup low-fat milk, almond milk, or soy milk
  • Handful of ice
  • 1 tbsp instant coffee
  • Blend for best texture

#3 The Classic

  • 1 scoop Gnarly (vanilla or chocolate)
  • 1-½ cup water
  • 2 tablespoons PB2
  • ½ large frozen banana
  • Blend for 1-2 mintues

#4 Fruit Parfait

  • 1 scoop Gnarly (vanilla or chocolate)
  • Your favorite fruit (blueberries, peaches, strawberries, mixed berries, etc.)
  • 1 cup skim milk, almond milk or soy milk
  • ½ cup nonfat organic greek vanilla yogurt
  • Blend for 1-2 minutes

#5 "Reese's Pieces"

  • 1 scoop Gnarly (chocolate)
  • 1 handful ice
  • 1-½ cup fat free milk, soy milk or almond milk
  • 1 tbsp peanut butter
  • 1 tsp pure cocoa powder
  • Blend for 1-2 minutes

#6 Strawberry Vanilla

  • 1 scoop Gnarly (vanilla)
  • 1 handful of ice
  • 1 tsp vanilla extract
  • ½ banana
  • ½ cup strawberries
  • 1 cup water
  • Blend for 1-2 minutes

#7 Chai Delight

  • 1 scoop Gnarly (vanilla)
  • 1 cup skim milk, almond milk  soy milk
  • ½ tsp cinnamon
  • ½ tsp ginger
  • 1 dash of cloves
  • ½ cup organic greek yogurt
  • 1 handful ice cubes
  • Blend for 1-2 minutes

#8 Breakfast Oats

  • 1 scoop Gnarly (chocolate)
  • 2 tbsp PB2
  • ½ cup almond milk, soy milk, skim milk
  • ½ banana
  • ¼ plain uncooked oats
  • 1 tsp pure organic honey
  • 1 handful of ice
  • 1/2 cup water
  • Blend for 1-2 minutes

#9 Cinnamon Apple

  • 1 scoop Gnarly (vanilla)
  • 1 apple (skinned and core removed)
  • ½ tsp cinnamon
  • 1 cup unsweetened vanilla almond milk or water
  • 1 handful of ice
  • Blend for 1-2 minutes

#10 Baked Peach

  • 1 scoop Gnarly (vanilla)
  • 1 peach
  • 1 tsp cinnamon
  • ½ cup organic greek yogurt
  • 1 cup milk, soy milk or almond milk
    • Sweeten to taste
  • Blend for 1-2 minutes

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