SHAKE IT UP IN 2019

To en­sure that your work­out goes smoothly this year.

Men's Health (Singapore) - - PT / NUTRITION -

Smooth­ies are a great way to get a nutri­ent-packed meal or snack, stat. They pro­vide ev­ery­thing you need — protein, healthy fats, veg­eta­bles, and fruits — all in one con­ve­nient pack­age.

“Smooth­ies make for a con­ve­nient, por­ta­ble, and easy meal (or snack) with no cook­ing skills re­quired,” says sports di­eti­tian Marni Sum­bal, MS, CSSD and au­thor of Es­sen­tial Sports Nutri­tion: A Guide to Op­ti­mal Per­for­mance for Every Ac­tive Per­son. “Over­all, the drink can be a com­pact way to ob­tain key nu­tri­ents that may be other­wise lack­ing in your daily diet and to also quickly give your body what it needs to max­imise the re­cov­ery re­sponse af­ter a work­out.” While drinks from smoothie stores can of­ten con­tain a bazil­lion calo­ries and tons of sugar, it’s easy to make a healthy smoothie healthy if you’re opt­ing for the DIY ap­proach. The flavour pos­si­bil­i­ties are end­less, but these TK protein-rich mash-ups guar­an­tee you’ll be well on your way to some happy slurp­ing. For each recipe, place the in­gre­di­ents in the or­der listed and blend un­til smooth.

1 STRAW­BERRY BANANA SHAKE

Adding ground flax to this clas­sic protein shake pro­vides you with ex­tra fi­bre and heart-healthy omega-3 fats, says Brian St. Pierre, M.S., R.D., C.S.C.S., sports di­eti­tian and nutri­tion coach at Pre­ci­sion Nutri­tion.

Blend this:

12 oz wa­ter, milk, or yogurt 2 scoops vanilla or straw­berry flavoured protein pow­der

1 banana

1 cup of frozen straw­ber­ries 1 cup of spinach

2 tbsp of ground flax 490 calo­ries, 55 g protein, 9 g fat, 47 g carbs, 11 g fi­bre (ac­counts for us­ing wa­ter as the fluid in­stead of milk or yogurt)

2 CHOCO­LATE PEANUT BUT­TER SMOOTHIE

Drink this for the per­fect af­ter­noon snack. It’s packed with protein, fi­bre, and an­tiox­i­dants, and a nearly even amount of carbs and fat. So it’s fill­ing and tasty, says Men’s Health nutri­tion ad­vi­sor Mike Rous­sell, and comes in at a very rea­son­able 347 calo­ries.

Blend this:

Wa­ter as needed

2 tbsp flaxmeal

1 tbsp unsweet­ened co­coa pow­der

1 tbsp nat­u­ral peanut but­ter

1 scoop choco­late whey protein pow­der 347 calo­ries, 33 g protein, 17 g fat, 19 g carbs, 9 g fi­bre

SMOOTH­IES ARE A GREAT WAY TO GET A NU­TRI­ENT­PACKED MEAL OR SNACK, STAT. THEY PRO­VIDE EV­ERY­THING YOU NEED — PROTEIN, HEALTHY FATS, VEG­ETA­BLES, AND FRUITS — ALL IN ONE CON­VE­NIENT PACK­AGE.

3 BLUE­BERRY BREAK­FAST SMOOTHIE

This shake may be the def­i­ni­tion of a per­fectly bal­anced break­fast. It has a healthy 42-gram dose of protein, which will help you feel fuller the rest of the day, Rous­sell says.

Blend this:

1 cup blue­ber­ries

1/2 banana

1 1/2 scoops protein pow­der

2 tbsp wal­nuts

2 tbsp oats

1 tbsp chia seeds

536 calo­ries, 42 g protein, 59 g carbs, 12 g fi­bre, 18 g fat

4 MOCHA SMOOTHIE

A study in the Amer­i­can Jour­nal of Clin­i­cal Nutri­tion found that men ex­pe­ri­enced an in­crease in per­ceived full­ness fol­low­ing the con­sump­tion of a thick, lower calo­rie, dairy-based drink than when they sipped a higher-calo­rie, thin­ner drink.

To in­crease that feel­ing of full­ness, pour this perky smoothie into a bowl and then gar­nish with gra­nola for crunch, and fresh rasp­ber­ries for ex­tra hunger-tam­ing fi­bre.

Blend this:

1/4 cup milk

1/2 cup plain Greek yogurt

1 tbsp al­mond or peanut but­ter 1 pit­ted med­jool date

1 scoop choco­late or vanilla protein pow­der

1 tbsp co­coa pow­der

1 tsp in­stant espresso pow­der

1/2 tsp vanilla ex­tract

1/4 tsp ground car­damom

1 small frozen banana, chopped

438 calo­ries, 34g protein, 50g carbs, 7g fi­bre, 11g fat

5 PB&J SMOOTHIE

This smoothie tastes like ev­ery­one’s favourite school­yard sand­wich (hold the bread). Wheat germ is the stealth health food here, as it con­tains a wide range of es­sen­tial vi­ta­mins and min­er­als in­clud­ing se­le­nium, mag­ne­sium, phos­pho­rus and thi­amine.

Blend this:

1 cup milk

1 scoop plain or vanilla protein pow­der 2 tbsp wheat germ

1 tbsp peanut but­ter

1 tsp honey

1/2 tsp vanilla ex­tract

1 cup frozen straw­ber­ries

417 calo­ries, 33g protein, 46g carbs, 6g fi­bre, 15g fat

6 OR­ANGE CRUSH SMOOTHIE

Here’s a smoothie that Bugs Bunny would hop into the kitchen for. Car­rots and pineap­ple sup­ply vi­ta­min C to help keep the snif­fles at bay, while tahini in­fuses the drink with a roasted sesame flavour.

Pas­teurised egg whites are per­fectly safe to go straight from car­ton to blender and of­fer an al­ter­na­tive source of protein – in fact, a 1/2 cup serv­ing of liq­uid egg whites is about the equiv­a­lent of 3 large eggs, or nearly 15 grams of protein.

Blend this:

3/4 cup co­conut wa­ter or tap wa­ter

1/2 cup pas­teurised liq­uid egg whites

1 medium car­rot, peeled and chopped

1 tbsp tahini

2 tsp chopped fresh gin­ger

1 tsp honey

1 cup frozen pineap­ple cubes

WHILE DRINKS FROM SMOOTHIE STORES CAN OF­TEN CON­TAIN A BAZIL­LION CALO­RIES AND TONS OF SUGAR, IT’S EASY TO MAKE A HEALTHY SMOOTHIE HEALTHY IF YOU’RE OPT­ING FOR THE DIY AP­PROACH.

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