All Natural Protein and Recovery Drinks and Smoothies

Protien Shakes

To find out what happened when Jo Prosser (Fitness Model and Body Transformation Coach) and Fiona Reed (Pure Elite Pro) taste tested these babies click Fit, Fab and Forty-something: Kids, Jobs and Getting Fit

The difference between a Recovery Drink and a Protein Drink is that a Recovery Drink will have a mix of Carbs and Protein, whereas a Protein Drink has a very low, if not no Carb content.

Typically I will use a Recovery Drink after a training session when:

  • The sessions was an hour in duration or more
  • I am not going to be able to have a balanced meal in the next 30 minutes
  • It’s not convenient for me to eat in the next 30 minutes (e.g I am going out for lunch in an hours time so I don’t want a meal now)
  • After hard weights sessions when I want to take in protein in the next 15 minutes

Recovery drinks allow me to refuel the muscles with carbohydrates and rebuild the muscle damage with protein and, as the name suggests, kick start the bodies recovery process so that I can perform optimally in my next training session. The older I get the more of a priority this becomes because whilst I am fitter and stronger than I have ever been I find that recovery takes longer.

I use Protein Drinks when:

  • I want a light, high protein breakfast e.g. I’ve had a late carby meal the night before and am feeling bloated and sluggish
  • I want an easy, convenient, nutritious and filling snack or breakfast
  • I want a portable or on the run breakfast

Both protein and recovery drinks should not be a daily fixture on your menu.  It is better to eat your calories than drink them and we should aim to be eating balanced meals but, they taste good, are convenient and give you a big protein and nutrient hit without having to eat bulk, so they are fine as a part of the dietary mix. Just remember that even  though they are a drink they still contain calories and need to be viewed as a meal or snack. To give you an idea, my Purple Power Smoothie is about 250 calories and my Green Zinger Recovery is about 350 calories.

Why I make my own instead of buying a ready to mix flavoured one

I like to eat a natural healthy diet, or “eat clean” as it is often termed.  Drinking a protein shake that is full of artificial flavourings, colourings, sweeteners and other chemicals really counteracts that.  Have a look at the ingredient list of a ready to drink protein drink.  I am betting you struggle pronounce half the ingredients on there.  If you cant pronounce it you probably shouldn’t be eating it!

Also because I am lactose intolerant and therefore cannot eat whey protein I often struggle to find a decent protein or recovery drink. Making my own means that not only do I get a protein hit but I also get a big nutrient hit as well.

Isn’t protein just for body builders?

No protein is essential for everyone and the more you train the more you need it. I use it after running, cycling and swimming, as well as after weights sessions.

Which protein powder should I use?

I use unflavoured beef protein because it gives me a good quality, pure, animal source protein that is dairy free and contains no additives.  I know….it took a while to convince myself that this was going to be OK.  But it is OK! It does not taste of beef.  In fact it does not taste of anything and it mixes to a really nice, smooth, thick-shake like consistency. I buy it from My Protein.

If you are vegetarian then there are lots of vegan protein powders on the market such as rice, pea and hemp or mixes of these.  You can also buy these from My Protein or from Tesco or Holland and Barrett. They tend to be a bit gritty but you get used this and its not so bad if you whizz them up well with a stick blender.

There is also egg protein powder available which I have not tried and unflavoured whey protein if you can tolerate dairy.

Many people complain that protein powders give them wind…badly! My theory, is that this is more likely caused by all the crap that is in the artificial ones than the protein itself.  I have not had a issue at all since switching to unflavoured.  But also think about whether you might be dairy intolerant if you are using a whey based one.

These are my favourite protein and recovery shake recipes:

  • Purple Power Protein Smoothie
  • Green Zinger Recovery Smoothie
  • Mood Boosting ChocoPro
  • Chocolate Recovery on the Run
  • Espresso (Boom Boom Pow) Super Recovery

Purple Power Protein Smoothie

Purple Power

For the recipe click

 

Green Zinger Recovery Smoothie

20160525_102642

Packed with fibre and nutrients, I invented this super food smoothie when I had a bad cold and was trying to boost my immune system.

Kale, mango and ginger make it a powerhouse of a drink. Ginger (amongst many other health benefits) is a powerful boost to your immune system which gets depleted when you are training hard. Kale is one of the most nutrient dense foods on the planet and gives your a big hit of Vitamin C. Mangos are packed with over 20 vitamins and minerals and have a wide range of health benefits.

Hions Green Powder (see also my Purple Power Protein Smoothie for details on their Purple Powder) is a concentrated mix of 11 high quality, functional, alkaline ingredients to support optimum health, protect cells from oxidative stress and reduce tiredness and fatigue.  I started using it to replace multi-vitamin supplements that contained additives.  You can take it on its own mixed into a bit of water or milk or mix it into drinks.  Its the most palatable greens powder I have tried.  I don’t mean its delicious but, mixed into a smoothie, I cannot taste it at all and on its own it is still do-able if you hold your breath and down-down!  No worse than a Tequila Slammer! You can buy these in Holland and Barrett.  They are expensive, so look out for buy one get one half price deals.  You can also buy them direct from Hion.com where they offer bulk buy discounts and sometimes on Amazon there are half price deals.

This recipe is:

Snip 13Snip 12Snip 8Snip 5Snip 4Snip 3

Adaptations

Snip 14Remember you need carbs for recovery.  However if you want to use this recipe as a lower carb snack then omit the banana and double the quantity of mango

Snip 9Add a spoonful of coconut butter to the mix

Snip 10Omit the greens powder

Snip 2Frozen mango chunks and a stick blender and it couldn’t be more simple.  My stick bender lives in my cupboard sitting in the jug that I mix my smoothies in so that it is all ready to go.  I put all the ingredients straight into the jug so that I don’t need to measure the milk in a jug and then pour it into something else.

Capture Kale week is coming up so there will be plenty of recipes for you to use your Kale and there will also be recipes posted next week in lunch week.  Make sure that you follow this blog so that you do not miss them.  In the meantime Kale is great in a breakfast omelette.

Green Zinger Recovery Smoothie

Ingredients

  • 250 ml of the milk of your choice – I use unsweetened almond milk
  • 1 scoop of unflavoured beef protein or unflavoured vegan protein powder  – I use My Protein’s for both
  • 1 tsp pure vanilla extract
  • 50 gr frozen mango chunks
  • As much fresh root ginger as you can handle – I use about ¼ inch
  • 1 large handful of kale
  • 1 banana
  • 1tsp Hions Green Powder (optional but worth it if you can afford it)

Method

  • Put everything in a jug and whizz with your stick bender until smooth

 

Mood Boosting ChocoPro

ChocoPro

Very low carb but with a high protein and mineral content.  See Mood Lifting Super Porridge as to why you need raw cacao in your life and where to buy.

This recipe is:

Snip 14Snip 13Snip 8Snip 5Snip 4Snip 3

Adaptations

Snip 12Add in a banana or 50g of oats

Snip 9Add in a big dollop of peanut or almond butter

Snip 10Omit the carob and spend your money on the raw cacao

Snip 2Stick Blender – so much quicker to use and clean than a standing blender, ready peeled and destoned frozen avocado

Capture Sign up for email alerts by following my blog for lots of raw cacao recipes coming up in Mood Food and Cravings week.  In the meantime try Mood Lifting Super Porridge. There are lots of avocado recipes on this blog!

Mood Boosting ChocoPro

Ingredients

  • 250 ml of the milk of your choice – I use unsweetened almond milk
  • 1 scoop of unflavoured beef protein or unflavoured vegan protein powder  – I use My Protein’s for both
  • 1 tsp pure vanilla extract
  • 1/2 an avocado
  • 1 tsp raw cacao
  • 1 tsp carob
  • 1 tsp xylotol

Method

  • Put everything in a jug and whizz with your stick bender until smooth

 

Chocolate Recovery on the Run

This is my typical post weights session at the gym drink when I want to get my protein in, in the next 15 minutes i.e before I reach home

Ingredients

  • 250 ml Alpro dark chocolate almond milk in a shaker
  • 1 scoop of protein powder in a seperate pot

Method

  1. Add protein to milk and shake it like your mamma taught you!

I find that if I shake it before I train and then again after it mixes really well

 

Espresso (Boom Boom Pow) Super Recovery

Boom Boom Pow

If you need that extra Ooomph in between an early morning training session and work then look no further.  This is guaranteed to have you firing on all cylinders!  Your boss will not know whats hit them!  I got the idea for this because my post summer race treat is an iced coffee.  Add in protein, minerals and carbs and you have the perfect recovery drink!

To find out why you need raw cacao in your life see Mood Lifting Super Porridge

This recipe is:

Snip 13Snip 12Snip 8Snip 5Snip 3

Adaptations

Snip 9Add in some coconut oil or butter

Snip 14Remember you need carbs for recovery but if you want to make this a Protein Shake then omit the banana and add in a tsp of Xylotol

Snip 10Omit the raw cacao and use coco powder.  Use instant instead of fresh coffee.

Snip 2If you are using the expresso, make it the night before so that it has plenty of time to cool in the fridge

Capture There will be lots of raw cacao recipes coming soon in Mood Food and Cravings Week – follow my blog to be alerted when they are posted

Expresso (Boom Boom Pow) Super Recovery

Ingredients

  • 250 ml of the milk of your choice – I use unsweetened almond milk
  • 1 scoop of unflavoured beef protein or unflavoured vegan protein powder  – I use My Protein’s for both
  • 1 tsp pure vanilla extract
  • 1  banana
  • 2 shots of cold expresso or 2 heaped tsp of instant coffee
  • 1 tsp raw cacao
  • 1 banana

Method

  • Put everything in a jug and whizz with your stick bender until smooth
  • Brace yourself for an explosion of activity

If you know someone who would be interested in these recipes you can share this post using the sharing buttons below.  You can also follow me on social media:

  • Facebook and Instagram at cleanleanbeanblog
  • Pinterest at cleanleanbean
  • Twitter @cleanleanbeanie

 

 

 

 

 

 

5 thoughts on “All Natural Protein and Recovery Drinks and Smoothies

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s