Getting enough protein is important to any diet because it plays an important role in the growth and maintenance of cells in your body. Protein helps muscles recover from exercise or injury, and can aid in reducing muscle loss and building lean muscle. It is possible to have too much protein in your diet, so balancing your intake with the right amount of other nutrients such as vegetables, fruits and healthy carbohydrates is equally important.
One convenient way to get some protein in your diet is protein powder, however choosing the right one can be tricky. Not only are there a myriad of flavors, there is a difference in the quality of the various powders including hydrolyzed, isolated and concentrated. You also need to keep an eye out for the amount of sugar and sodium per serving. Coach Ro can help you select the right protein powder for you depending on your goals.
There are many combinations of protein shakes, but here are a couple of our Ro Fit team's favorites! Experiment with your favorite vegetables and fruits and enjoy!
Coach Ro's Favorite
- 1 cup Carb Countdown Dairy Beverage, Chocolate 2% (can substitute 2% milk instead such as Fairlife that has 50% less sugar and 13g of protein per serving.)
- 1/2 cup 2% cottage cheese
- 2 tbsp. natural peanut butter
- 1.5 cup ice
- Splenda to taste
Add all ingredients in blender and process on medium to high for 30 seconds until smooth and creamy.
Ro-Fit Team Favorite - Green Monster (Pump'd Nutrition)
- 8 oz. coconut milk (can use almond, 2%, whatever you prefer)
- 1 cup kale
- 1 cup spinach
- 1 cup ice
- 1 banana
- 1/2 cup pineapple (frozen or fresh - if using frozen you can cut down added ice to 1/2 cup)
- Splenda to taste (optional, if using would recommend 1 or 2 packets)
