Recipe: Perfect Protein Shakes for Runners

Carbohydrates give us the necessary energy for workouts, and proteins are the building blocks of our muscles, are involved in the synthesis of hormones and the production of antibodies. Getting proteins from food can be a variety of ways, but today I decided to stop at one of the most delicious - the home of protein shakes.

Tasty, simple and not very expensive. ;)

Banana, yogurt and peanut butter

Ingredients:

• 1 banana;
• 150 ml non-fat natural yoghurt or soy;
• 100 ml of milk with a low percentage of fat;
• 1 tablespoon peanut butter;
• 1 tablespoon chia seed (optional);
• cinnamon to taste.

Preparation. Mix all ingredients in a blender and whip. If you do not drink seemed very sweet, you can add a little honey or agave syrup.

Coconut-banana shake

Ingredients:

• 2 cups coconut milk;
• 4 large chopped pitted dates;
• 1/2 tablespoons vanilla protein batch (optional);
• 1 small banana (can be frozen);
• 1/2 teaspoon cinnamon;
• 2/1 cup of crushed ice;
• 1/3 cup of orange juice.

Preparation. All ingredients are sending in a blender and blend until smooth.

Berry-protein mix

Ingredients:

• 2 cups of your favorite berries (fresh or frozen);
• 1 cup soft tofu;
• 1/4 cup pomegranate juice;
• 2-3 tablespoons of honey;
• 2 tablespoons flax seed;
• 1 tsp grated on a fine grated ginger.

Preparation. All ingredients are sending in a blender and blend to smooth. If there is no sweetness, add a little honey to taste.

Lemon-cream shake

Ingredients:

• Portion 1 teaspoon vanilla protein (optional);
• 1/2 cup fat-free yogurt;
• 2-3 teaspoons grated lemon peel;
• 1-2 tablespoons of lemon juice (or lemon juice 1/2);
• a few drops of vanilla extract, vanillin or pinch;
• 5-10 ice cubes;
• 1 / 2-1 glass of water;
• honey to taste.

Preparation. Mix all ingredients in a blender and blend until creamy.

Berry-protein shake with a detox effect

Ingredients:

• 1/2 cup frozen blueberries;
• 1/2 cup frozen or fresh cranberries (but it is better to send it in the freezer for at least half an hour);
• 1/4 with lemon peel (optional);
• 1 tablespoon almond or peanut butter;
• 1 tablespoon of pumpkin seeds;
• 2 chopped walnuts;
• 1/4 avocado;
• 1/2 tablespoon coconut oil (optional but preferred);
• 1/2 cup unsweetened almond milk or soy;
• 1/2 cup water.

Preparation. Mix all ingredients in a blender and blend until smooth.

In many recipes there as the ice is almost an integral part of the neck, but I personally believe that it is possible do without it, simply by adding a little more water, milk, juice, or yogurt (depending on the composition prescription). Then they turn into cervical smoothies, but that does not make them less useful and tasty. ;)

Enjoy your meal and have a good weekend!