Everyone is always harping on about protein intake. We know it keeps you feeling full and your muscles feeling strong, but why is that? Turns out, like all things in life it’s not that complicated. Protein literally passes through your body (a.k.a. metabolizes) at a slower pace than fat or carbs. This is why a protein heavy choice keeps your energy up and your cravings at bay (hopefully) longer than a gorgeous pastry or cream cheese smeared bagel. That being said, protein is not stored in the body which is why we need to eat it on the regular– at least 0.8g of protein per kilogram of bodyweight per day. I am 5’7 and 135 lbs (61.23 kilograms) which means I should eat about 49 grams of protein per day. However, athletes and the super active should eat more. For young women that’s 15-23 grams of protein post workout. When I am in peak shape, I’m eating 20 grams of protein per meal (60g/day). A typical day looks like this: shake in the morning, eggs, egg whites, beans or quinoa at lunch, and chicken breast or turkey burgers for dinner.
The morning is often the most difficult time to get protein in, especially after a sweat sesh and before work. This post-workout shake will help soothe your muscles, replenish your strength, and sustain your energy well into lunchtime with 3 key ingredients:
OLLY Super Foods Smoothie Mix –
I have long embraced plant based protein over whey (dairy) which is why I love this OLLY Super Foods Smoothie. I consider dairy a gateway drug: with cheese comes bread, with milk come cookies. OLLY protein is a blend of pea, golden chiorella and flax. Unlike other vegan proteins like rice or soy, pea based proteins are considered “complete” meaning it contains all nine essential amino acids. The Super Foods blend has two serves of fruit & veggies with 6 different super foods which is great when I’m super crunched on time I can shake it up with almond milk and run out the door.
Bok Choy- Chinese Cabbage
Like broccoli, cauliflower and brussel sprouts, bok choy is a crucifer. Its leaves and stems are soft and fully edible. It’s great in stir fry, salads and soups, but not often forgotten when it comes to smoothies. Bok choy is high in antioxidants, vitamin K and omega-3s which help reduce muscle inflammation – key for post workout fatigued and sore muscles.
Tart Cherry Juice
I’ve long heard about runners drinking tart cherry juice to expedite muscle recovery. An Oregon Health and Science study found that runners who drank tart cherry juice immediately after a run, had 23% less pain than those who didn’t. However you’re sweating, unsweetened, 100% cherry juice is packed with antioxidants and potassium both major contributors to soothing your worn and torn muscles.
Tart Cherry Super Food Smoothie
2 scoops OLLY Super Foods Smoothie Mix
2 Bok Choy leaves and stems
½ cup Tart Cherry Juice (unsweetened)
½ cup Milk or Nutmilk (I used Unsweetened Vanilla Almond Milk )
5-6 Frozen Strawberries
½ Frozen Banana
1 Tablespoon Almond Butter
This post is in partnership with OLLY however the views are all my own!