Protein powders and how to chose the right one for you …

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There are so many protein powders on the market making all sorts of claims.
Weight loss. Muscle gains. Improved stamina. The list goes on. So how do you know which is the best product for you ?

What’s important is to know how much protein you need, how much you can safely digest and what form of protein powder works best for your body.

When choosing a protein powder consider the following :

Look for a quality product. You usually do get what you pay for. Those super cheap supermarket powders are often filled with artificial sweeteners, flavours, additives and colours. All of which reduce the amount of quality protein in your powder and are things we all should be generally trying to avoid in our foods.

Look for a complete protein. There is a misconception that plant based proteins are not complete and therefore not usable to the body. Good quality protein powders, whether they are plant or dairy based, should have a balanced profile meaning that the necessary amino acids for them to be usable by the body are present.

Many people find that whey based proteins can cause digestive upset – bloating, flatulence, diarrhoea or cramping. Plant based proteins can be a better option for those who find dairy based proteins difficult to digest. Good quality plant based proteins often contain amino acids making them even more efficiently digested and far less likely to cause digestive issues.

Take care with the amount of protein per serve when choosing your protein source. For most people 20-30mg of protein per serve is enough and all that the body is able to digest and use at any given time. Products with more than this amount per serve can be a waste of money as anything over this amount can tax kidney function and usually gets flushed through your system quickly without actually providing any extra benefit.

My preferred protein powder is Prana Protein and this is the only protein product I stock. It is plant based, has amino acids included and there is a wide range of products depending on what you are trying to achieve. As an added bonus they taste delicious and work well in other recipes like protein balls. Recipes below …

How to eat protein balls and still be able to pay your mortgage….

Lemon Coconut Protein Balls … a variation on a well loved theme …

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The weather is warming up ….. Smoothie Time

smoothie with blueberries, banana and cereal. the toning. selective focus

Whether you are trying to get some extra nutrients into your diet, lose some weight or change up your breakfast routine you need to make smoothies your new best friend.

Quick to pull together, nutrient dense and so many variations that you’ll never be bored.
I swear by smoothies and have one almost every day. Lately I have been adding in some Just Greens or Just Reds powder for an extra boost and I am really noticing the difference. ( I don’t get paid to endorse these products – I just really like them )

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For even more oomph try adding some omega 3 sources like a teaspoon of flax, walnut or chia oil. Spirulina is a great source of amino acids and iodine. Probiotics found in live yoghurts or available in powder form is great for gut health. Protein powders can also be a huge help, especially when recovering from exercise. Use a clean powder like rice, pea or pure whey powder.

Whenever I speak to people who tell me they are too busy to eat well I steer them towards smoothies. If you have some frozen fruit and a blender you are off and racing. You can easily adjust the calorie level to suit your health goals and its easy to add in ingredients that you may be needing at specific times. 

To make things even easier and more time efficient you could try making up some freezer smoothie bags. Put the ingredients in the blender with some water or milk and you have breakfast ready in under a minute.

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Here’s a few of my favourites …. Use frozen fruit where you can or add lots of ice. Add enough water and ice to these recipes to get the consistency you like. Mix it up – there’s no hard and fast rules here. Add what you like and get blending.

My favourite smoothie
1/3 cup each of frozen mango and berries
1/2 small frozen banana
1/4 cup unsweetened apple juice
1/2 cup water
2 teaspoons Just Reds powder
1 teaspoon grated fresh ginger
2 big handfuls of greens – spinach, celery, parsley, kale

Chocolate almond smoothie – for when you feel like something a bit sweet
1 cup almond milk
2 tablespoons chocolate protein powder
3 medjool dates
Lots of ice

Creaky joints smoothie – great for arthritis or any type of joint pain
1 stick celery with leaves
Small handful of parsley
1 teaspoon turmeric
1 peeled orange
1 cup cubed pineapple ( frozen is good)
1 teaspoon grated fresh ginger

Liver Boosting Smoothie – great of you have been exercising a lot, taking medications, using alcohol, eating processed foods or too much fat
1 small beetroot
juice of a lemon
big handful of kale
1/2 cucumber
1 orange

Digestive Help Smoothie – for IBS type symptoms
1 cup honeydew melon
1/2 cucumber
1/2 cup plain yoghurt with live cultures
1 teaspoon psyllium husks
1 teaspoon grated ginger
2 teaspoons honey

Stomach Settler – for an upset tummy
1/2 frozen banana
1/2 avocado
1 teaspoon chia seed
2 teaspoons honey
fresh mint

Lean muscle building smoothie – great for after the gym
1 orange
1 frozen banana
1 teaspoon chia seeds
2 teaspoons spiralling or Just Greens powder
1 cup water or coconut water
2 tablespoons clean protein powder

Recovery smoothie – replenishes after exercising and promotes recovery and muscle repair
1 banana
1 cup almond or rice milk
1/2 coconut water or water
2 tablespoons clean protein powder
1 teaspoon each of flax seeds, chia seeds and LSA
1 teaspoon cinnamon
1 tablespoon nut butter

Mega Green smoothie – so many minerals, anti-oxidants, immune boosters and liver supporters to keep you feeling great
1½ cups water
10 spinach leaves
5 kale leaves, stalk removed
3 celery stalks with leaves
1  apple, cored and chopped
1  pear, cored and chopped
1  banana frozen
Juice of ½  lemon
1/2 avocado
big handful of parsley

Blended green smoothie with ingredients on wooden table