Homemade Protein Shake

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Maria Lorenzhttps://ifitandhealthy.com
Join me on my "I Fit and Healthy" journey! Maria is an Upstate New Yorker interested in all things healthy-living related! She started the "I Fit and Healthy" Blog to document life and her pursuit of healthy living. By day she work in digital media and advertising. By night she’s a first-rate wife and mom of two crazy little girls! She is self-proclaimed addicted to her iPhone/iPad and always on the hunt for the latest health tools and fitness gadgets.

This homemade protein shake recipe is my secret weapon. When people ask me for a healthy eating tip, I have been known to babble about endless health benefits of fruits, vegetables, good fats, wild fish, grass-fed beef and lamb. Oh, and let’s not forged about eggs, bacon, canned sardines, and other protein snacks.

Now my conscious is catching up with me. The time has come to reveal the fact that all that talk was only designed to divert people’s attention from my beloved homemade protein shake. I am no Jay Cutler, and I am not a bodybuilder, but I am in a pretty good shape.

My insistence on using free weight (I hate Smith machine) and old-school lifts – for more on this subject feel free to check out the following posts: How to increase bench press strengthHex bar deadlift vs straight bar deadlift and Workout without weights – has been interpreted by some people as a dead give away that I am using something other than food and basic supplements, such as pharmaceutical grade fish oil and vitamin D to grow and maintain my rather impressive muscle mass.

Okay, okay, I am not saying my muscles are impressive, they are not, but for some peculiar reason, women give me unsolicited complements and say things like, “Whoa, those arms are impressive” and “Which exercises do you do to have a six-pack like that?” I am just saying, but I digress. To make a long story short, at my local gym, most gym rats have simply assumed that I am on “juice.” I am not talking about pomegranate juice or the weight loss juice, a.k.a. clenbuterol. If you do not know what “being on juice” means, it is a slang term used in the bodybuilding community for anabolic steroids.

It pretty much goes without saying that I do not use steroids and have never used them. I was just happily drinking my “secret,” homemade protein shake. And I was also lifting hard. Oh, my diet is pretty good, too. Anyway, if you have been looking for an easy and delicious ways to load up on antioxidants, fiber, protein, good fats and complex carbohydrates, this protein shake is the way to go. Shhh, do not tell anyone.

2 coops quality protein powder (and by “quality” I mean that if under the list of ingredients you see more than one ingredient, you are not using the kind of protein powder I would approve of. In other words, it should only say “100 percent Micellar Casein or Whey Protein Isolate. No, really, I mean. Unless there is a mix of two kinds of proteins, say whey isolate and casein, the label should not have any other ingredients, and that includes flavors, yes, even the natural ones.
0.5 cup blueberries (optional)
0.5 cup blackberries (optional)
0.5 cup raspberries (optional)
0.5 cup strawberries (optional)
1 Tbsp golden flax seeds (or some other source of fiber)
1 Tbsp natural peanut butter (it does not have to be a tablespoon, you can use less or more peanut butter, just make sure that before you use peanut butter, you read this post, Reduced fat peanut butter vs regular peanut butter.


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