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It’s important to consume the proper amount of protein that’s required in order to promote and maintain good health. Protein serves as a critical building block for cells and tissues throughout the body.

Check with the nutritionist at your gym, or discuss the options with your personal trainer, to ensure optimal results. It’s essential to understand the health effects of eating too little or too much protein. Too much protein — more than 35 percent of your total daily caloric intake — can promote osteoporosis; too little can reduce muscle mass, lower immunity, and weaken the heart and respiratory system. Research as much as you can so that you can fully understand why your personal trainer or nutritionist has suggested a certain plan for you.

Protein Shakes are an essential part of your training. We have printed a few protein shake recipes for you to try. Remember you can get as creative as you like, and keep a journal along the way to share recipes with your training partner.

Quick Protein Shakes

Delightful

* 1 scoop of Strawberry protein powder
* 1 cup of mixed berries (blueberries, raseberries, strawberries etc)
* 1 cup of orange juice
* 4 ice cubes

ChocBanana

* 2 scoops of chocolate protein powder
* 3 egg whites (Raw)
* 1 banana
* 2 cups of soy or goats milk
* 4 ice cubes

Vanilla Dream

* 1 scoop of vanilla protein powder
* 1 cup of vanilla soy or goats milk
* 1/2 banana (frozen)
* ½ cup of cold water
* 1 tsp of flaxseed oil
* 4 ice cubes

Sweet ChocNut Heaven

* 1 scoop of chocolate protein powder
* • 1 tsp of peanut butter or almond butter
* 1 tsp honey
* 1 tsp of coacoa powder
* 1 banana
* 1 cup of non-fat soy or goat milk
* 4 ice cubes

Fruit Blend

* 1 scoop of strawberry protein powder
* 1 banana (frozen)
* 1 cup of berries of your choice
* 1 tsp honey
* 1 cup of Juice
* 4 ice cubes

Quick tips:

* Stock up on bananas, peel and freeze in a zip lock bags. This makes the process easy from freezer to shake.
* Frozen fruit adds a tasty thickness to your shake.
* Blend all shakes for 30 – 60 seconds
* If shake is to thick add water slowly

Understanding What Foods are Protein

* Milk
* Low-fat or fat-free milk, cottage cheese, yogurt, and other dairy products
* Egg White
* Whole grains
* Lentils, beans like kidney and black beans, and dried peas
* Fish
* Soy products including tofu and soy milk
* Protein meal replacement bars
* Nuts and nut butters, like peanut butter

Easy Homemade Protein Bars-chocolate

Ingredients

* 4 scoops of chocolate protein powder (you can add any flavour)
* 1 cup dry nonfat dry milk
* 1 1/3 Cups of Oats
* 1/3 cup each: sunflour seeds, dried cranberry, coconut flakes (again you can mix your selection)
* 5 tbs peanut butter
* 3/4 cup water
* 1 tsp vanilla

Directions

Mix all dry the ingredience together, then mix water and vanilla until smooth. Spoon into a square pan lined with wax paper and refrigerate for two hours. Cut and indivdually wrap.

Makes Approx. 9 bars

Plan and Prepare

Items you need in your kitchen/fridge

* Fruit – Banana’s, strawberries, peach, apples, or pears…Find fruits you like and keep them around for an easy quick breakfast.
* Vegetables -Red / Green Peppers, Broccoli, tomato’s, lettuce, cucumber, peas, corn- Full of vitamins, minerals and antioxidants for the body
* Soy or Goats Milk -Low Fat / No Fat – Good source of Calcium and protein
* Tuna or Tofu -high protein, low in fat and cheap
* Trail Mix -Assorted Nuts / seeds make an easy healthy snack
* Water Jug / Water is the most importance resource for the body
* Orange Juice – Good source of Vitamin C
* Eggs – Good source of protein
* Blender – Make shakes for Breakfast
* Indoor Grill – cooks chicken and fish easy (George Foremen Grill)

Developing a healthy eating plan is a first step, and finding quick healthy recipes is a first step in the right direction. If you keep these general nutrition rules in mind, you’ll be on the right track toward healthy eating for life. Further information on Protein can be found in our archive section, under Nutrition, called “Protein”.