Monthly Archives: September 2013

Protein Shake Recipes for Women

This post looks at a few protein shakes recipes that are ideal for women. Most women might think that a protein shake isn’t for them, they may think they are only good for weight lifters, professional athletes, and the like. However, even the average woman can take advantage of introducing protein shakes into their diet. There are many reasons why these may be beneficial. Protein shakes are often made up of lean protein, fruits, healthy fats, and fiber. These ingredients can help women to build muscle, lose weight, and even add nutrients to a diet. Let’s look at a few great protein shake recipes for women.

Meal Replacement Protein Shake

Ingredients

This recipe has everything you need. It has at least 3 servings of fruit, it has protein, it has a healthy fat, and has a few healthy carbs. The above whey protein shake will end up being about 450 caloriesĀ depending on the size of the banana and the number of scoops of peanut butter.

Protein Shake To Help Weight Loss

Ingredients

This recipe is very low in calories. This recipe is only about 325 calories give or take a few. Since this recipe has a solid amount of protein, fiber, and healthy fats, it can keep you full for a surprising amount of time considering it only has 325 calories.

After Workout Shake

Ingredients

If you are active, using a protein shake after your workout can really help recovery times. The above protein recipe is a great shake to drink following an intense workout.

EAS Lean 15 Shake Recipe

EAS Lean 15 is a solid all around protein powder. It is pretty inexpensive, has a good amount of protein, and also has a few other key nutrients like fiber, potassium and a few vitamins. I have a multiple EAS Lean 15 Shake Recipes, but the recipe below is one of my favorites. This recipe makes for a great meal replacement or even an after workout shake. I prefer to use this after a lighter workout if it is being used for an after workout shake. Hopefully you will enjoy this recipe as well!

Ingredients

Directions

As as the case with most protein shake recipes, the directions are quite simple. Just combine all of the ingredients into a blender and then blend until everything is blended and mixed well.

Recipe Calories

This recipe is a pretty low calorie recipe. It ends up being right around 450 calories. Even at 450 calories, I find this recipe to keep me full for quite a while. I think the fact that this protein shake is high in fiber and healthy fats are the main reason why it keeps me full longer.

I hope you enjoy this recipe and please feel free to let us know in the comments what you think!

Protein Shake to Lose Weight

This recipe is a great protein shake to lose weight while keeping you full for as long as possible as well. This recipe is one of my go to shake recipes if I need to cut my calorie intake in my diet. I will use this shake as a meal replacement for breakfast, lunch, or sometimes both. This shake usesĀ Eas Lean 15 as its main protein due to the fact that this protein powder has a solid amount of protein and fiber. I find that this combo of protein and fiber helps to keep me full for longer. This recipe also has a little bit of flax seed oil. The flax seed oil has a ton of healthy fats in the form of Omega-3’s and Omega-6’s.

Ingredients

Directions

As as the case with most protein shake recipes, the directions are quite simple. Just combine all of the ingredients into a blender and then blend until everything is blended and mixed well.

Recipe Calories

This recipe is very low in calories. This recipe is only about 325 calories give or take a few. Since this recipe has a solid amount of protein, fiber, and healthy fats, I find that it keeps me quite full considering it only has 325 calories.

If you are going to be using this as a meal replacement very often, I would recommend mixing in some more fruits and veggies as snacks to help you get the nutrients you need. I hope you enjoy this recipe and please feel free to let us know in the comments what you think!

Recovery Protein Shake Recipe

No matter what kind of workout you do, the quicker you get your body the water, carbohydrates, and protein your body needs, the better. The faster you get these nutrients, the quicker your body can start the recovery process of rebuilding muscle. A recovery protein shake is a great way to get all of these essentials in one drink.

I personally will drink this shake after a run, a lifting day, after a bike, or even after a game of basketball. I notice a huge difference on the days that I am able drink a recovery shake when compared to days in which I don’t. I also notice that when I am really consistent with the after workout recovery shake that I really notice some solid results in my lifting ability and my run times.

Ingredients

Directions

This is simple to make. Just combine all of the ingredients in a blender and then blend until all the ingredients are well mixed.

Other Notes

Depending on your blender, the oatmeal may or may not mix in well. If it doesn’t, you can remove it. The banana and protein powder will provide a solid number of carbs if you need to remove the oatmeal. Also, feel free to add some berries or other fruit to this shake. I personally will often add blueberries or strawberries when I have them around.

Antioxidant Protein Shake Recipe

Antioxidants can do wonders for your body. Antioxidants protect your cells from becoming damaged by free radicals. They can help your body fight off a cold or a flu. Antioxidants are also believed to help lower your cancer risk, prevent the hardening of arterial walls, and help arthritis. Due to all these benefits, it is no wonder why people are always looking for new ways to incorporate antioxidants into their diet. The protein shake recipe below is a great way to get a ton of antioxidants while not sacrificing any taste. It is also a pretty filling shake as well. The antioxidant protein shake below will end up being about 450 calories give or take a few.

Ingredients

Directions

Simply Combine all of the ingredients in a blender and then blend until all the ingredients are well mixed. Make sure all the Pecans get pretty well chopped up.

Possible Additions / Substitutions

If you want to go a step further when it comes to antioxidant content, consider adding a few spinach leaves to the protein shake. I know this sounds disgusting, however, as long as you don’t go crazy with how much spinach you add, you won’t even taste it. The berries and protein powder have such a strong taste that the spinach becomes hardly noticeable.

If you don’t like Pecans, you can always substitute peanut butter or flax seed oil as well. This will cut down on the antioxidants though. Strawberries and blackberries are also very high in antioxidants. So, feel free to add some of these to the shake or substitute these for one of the other berries.

Let us know what you think of this shake recipe in the comments!