High Protein Shake Recipe

About 9 weeks ago I read a bodybuilding tip about having 2 breakfasts – so I applied it just to experiment. I started drinking  a high protein shake first thing in the morning, head off to the gym for my workout (which lasts about 70 mins), then have my second  breakfast when I get home (my house is 5 mins walk away from my gym). By the way I also have a Flask of freshly made raw green vegetable/fruit juice that I drink during my workout (and lots and lots of water of course).

I did feel a difference on my performance immediately. I had more energy, I was able to lift slightly heavier weights (about 5% to 10% more progression every week) and I didn’t get exhausted as fast. I also noticed that I recovered faster. I mean, before when I really work hard it would take about 3 days before my muscles fully recovered… but when I started drinking high protein shake in the morning (and also about 1-2 hours before bed actually), I noticed that my muscle aches and pains were gone within 48 hrs.

Start your day with a Protein shake

But anyway that is my experience. I invite you to do experimenting on your own and see what results you get. I’m sharing this because I really believe that muscle building is a highly individualized endeavour. What works for someone else’s body may not work for you as well, so I encourage you to listen to your body.

Now lets tackle the same topic now from a more scientific perspective.

I believe that starting your day with a high protein shake works in helping  build/gain muscle faster because a high protein drink gives you the nutrients you need, while making you feel full and satisfied . Consequently it helps  provides you with sufficient energy through out your workout – you can push yourself harder for longer.

If you’re getting enough sleep regularly and you still feel your energy dip considerably in the middle of the day, it may be due to low blood sugar levels. That could affect the way your immune system and liver work (which in turn affects the speed of your recovery). A high protein shake could help fix this imbalance, and help your immune system and liver work better.

Protein can also help your body produce glutathione, an antioxidant that cleanses the liver and strengthens the immune system. (if you’re not a fan of protein supplements, berries also contain some of the most powerful antioxidants for your body so have more of them instead).

As you already know protein makes your cells regenerate and your tissues grow. It makes your skin glow, improves arterial functions, makes muscles stronger, prevents your body from storing fat, and builds your muscles faster.

While it’s more convenient to buy a protein drink from the shop, why don’t you try concocting a high protein drink of your own? That way, you know exactly what’s in it, you can adjust the ingredients and taste of the protein drink you consume, and it’s cheaper, too!

How to Make Your Own High Protein Drink

Ingredients:

1. 1 scoop of Sun Warrior Protein supplement (Vanilla flavour is nice for this recipe)
2. 3-4 tablespoons of organic yogurt (or oat milk, or Almond milk)
3. Berries, about half a cup (I really like the frozen mixed berries for this. Organic berries are recommended because non-organic berries may contain heavy amounts of pesticides.)
4. ice (optional)
5. banana

You may also want to add one or two of the following:

• 1-2 tablespoons of oats (best if soaked overnight, but I just tend to chuck them as they are. organic oats work best when you’re making your own meal replacement protein shake.)
• 1 tablespoon of chopped or ground nuts (I like almonds and cashews best) and seeds (sesame, sunflower, pumpkin, linseeds are great).
• a tbsp of bee pollen
• Glutamine if your muscles are sore
• natural sweetener like stevia or honey or agave nectar
• 2-3 tablespoons of avocado
• raw organic nut butter
• raw organic cocoa powder

Instructions:
Put your choice of  ingredients in the blender and mix until smooth.

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