Raspberry Protein Shake

What is it with young boys and muscles…my son can’t pass a mirror without looking at himself !  He has to stop and flex his muscles.  He loves to show me his biceps or his quadriceps so I can give him a compliment. :)  He’s a lucky guy…he has good genes. My son takes after his father and is just a naturally muscular guy.  I wish I were so lucky. Giving your body the protein it needs to grow and develop can be as easy as making a…Raspberry Protein Shake

Raspberry Protein Shake

Protein Requirement:

RDA: 0.8g per/kg

• Teenage boys (ages 14–18 years): 52 grams (g) protein per day

• Men (ages 19 years and older): 56 g protein per day

• Teenage girls and women (ages 14 years and older): 46 g protein per day

For strength and power athletes protein intakes varies.

  • Based on several studies the average protein intake for female body builders was 103 +/- 42 g/day, male body builders 195 +/- 38 g/day, football players averaged 156 +/- 44 g/day

It is important that you increase protein intake without increasing fat intake.

Suggestions for consuming good protein sources without extra fat:

  • Tuna with chopped pickles (no mayo)
  • Use 3-4 egg whites to each whole egg
  • Grill or bake chicken or fish

Quality proteins are digestible and provides the essential amino acids the body needs.

Protein Content:

25 g   Chicken Breast (3oz)
22 g   Ground beef, Extra lean (3 oz)
22 g   Tuna, canned, light (3 oz)
14 g   Yogurt, plain, nonfat (1 cup)
10 g   Tofu, firm (1/2 cup)
6 g   Egg (1 large)

Read more from: Protein Preserves your Muscles – Environmental Nutrition Article

 

Raspberry Protein Shake

Raspberries are a nutrient dense food and are packed with vitamins, minerals, micronutrients and fiber. When combined with protein in a shake, you can create a perfect muscle building drink.

Flax contains several things that make it a good food for us to add to our diet. Flax provides fiber and lignans. Lignans are polyphenols that provide us with antioxidants that protect us from free radicals and certain types of cancers. Flax is also a good source of the Omega-3 fatty acid, alpha-linolenic acid (ALA).  Omega-3′s help regulate blood pressure, blood clotting, and aid in growth and development of cells.

Follow on Bloglovin

Raspberry Protein Shake
 
Ingredients
  • ¾ cup water
  • 1 cup ice
  • 1 cup frozen raspberries
  • ½ orange, peeled
  • 1 scoop vanilla protein powder
  • 2 tbsp ground flax
  • ¾cup water
Instructions
  1. Combine ingredients in the order listed into a blender. Blend until you reach desired consistency.

 

Raspberry Protein Shake

 

This Raspberry Protein Shake is delicious and refreshing. It has the sweet taste of raspberries and a hint of orange.  This Raspberry Protein Shake is a delicious way to take in lots of good healthy nutrients and help keep you feeling full.

 

 

Hungry for more Pick Fresh Foods?  Come on over to Facebook and follow me on Twitter and Pinterest.

Sources:
Environmental Nutrition, Sept 2012
Academy of Nutrition and Dietetics
Wildman, R. and Miller, B. (2004) Sports and Fitness Nutrition

 

 


Comments

  1. Love the recipe! I’m trying to get a Protein Shake Round up going on my blog soon! Would love to feature your recipe! Let me know what you think!?

    Hugs,
    Tara

  2. Good information over again. I am looking forward for more updates=)

  3. That Raspberry shake sounds great. I think I’ll add lots of ice because I like thicker shakes.

    • It is quite tasty.Sometimes I too add more ice :D Thick shakes are awesome, they make me feel like I’ve eaten a huge meal. I’m satisfied and gotten some great nutrients, you can’t beat that.

Trackbacks

  1. [...] normally eat a can of tuna or chicken, or 3-4 eggs with toast. You can drink a protein shake, but it might make your stomach feel upset while you workout. Meats and eggs have alot of protein, [...]

Leave a Comment

Creative Commons License
This work is licensed under a Creative Commons Attribution 3.0 Unported License.