If you love to exercise then you know the importance of getting an ample amount of rest and fueling your body with healthy, nutritious food. Training without getting enough rest may actually be counterproductive for your goals and without proper nutrition, your body will not be able to fully recover. In the world of fitness, there’s one macronutrient that seems to be getting all the attention. Any guesses? Any gym rat would know that the answer is protein! Consuming enough protein is vital for people who are physically active.
All About Protein
First, what is protein? Without overcomplicating things, protein is a macronutrient responsible for maintaining and building new tissue and muscle. A complete protein is made up of 21 different amino acids. Good sources of protein include animal protein such as red meat, poultry, fish and dairy products. Plant-based protein sources include nuts, grains, legumes, and soy products.
When you exercise, you’re damaging the muscle fibers and accumulating what is called “micro-tears”. (1) Out of the three macronutrients (carbohydrates, protein and fat), protein is the macronutrient that can repair the micro-tears in the muscle fibers to help your muscles get bigger and stronger.
Now you might be wondering, “How much protein should I consume?” According to exercise and fitness experts, consuming 0.8 – 1 gram of protein per pound of bodyweight together with eating enough calories to support growth is needed for individuals who weight train regularly. (2) Based on the previous statement, heavier individuals or high-performance athletes may have to significantly increase their protein intake. Cooking whole food protein sources may take up a lot of time which some people just don’t have.
Fortunately, this recipe makes use of whey protein powder together with high-protein ingredients. Protein powders are cheap, convenient, and add versatility to your dishes. They come in many unique flavors but vanilla, chocolate and strawberry are your safest choices. For this recipe, you’re going to need a scoop of vanilla whey protein powder. It is highly recommended that you use a whey protein isolate or concentrate for this recipe.
Extremely Delicious and High in Protein
A single serving of this strawberry and peach protein smoothie has roughly 380 calories, 46 grams of carbs, 45 grams of protein, and 3 grams of fat. I wasn’t kidding when I said this smoothie is packed with protein! High-protein ingredients like skim milk, Greek yogurt, and vanilla whey protein add a creamy, thick texture that combines perfectly with the sweetness of ripe peaches. Additionally, the frozen strawberries add a sweet, delicious taste to your smoothie along with a slightly sour flavor for balance.
The entire preparation for this recipe only takes 5 minutes. In fact, preparation time can be as short as 2 – 3 minutes as long as the ingredients are measured out and stored in the refrigerator for future use. We recommend making this smoothie first thing in the morning so you have a quick, high-protein meal that you can take with you to work or class. Make sure to store it in a cool place at all times since it contains ingredients that easily spoil.
To make this smoothie recipe, add 1 cup of organic skim milk, ½ a cup of plain Greek yogurt, ½ a cup of chopped ripe peaches (fresh or frozen), ½ a cup of frozen strawberries, 1 scoop of vanilla whey protein isolate or concentrate, and ½ a cup to 1 cup of ice in a blender and pulse. When the ingredients combine into a smooth, even texture, your smoothie is ready to drink.
Whether you’re an athlete or someone who just wants to add muscle to his or her frame, this wonderful strawberry and peach high-protein smoothie will help you achieve your muscle-building goals and will keep your taste buds happy!
View More Easy Peach Smoothie Recipes:
Strawberry and Peach Protein Smoothie (Quick and Easy)
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 1 1x
1 cup milk
½ cup plain Greek yogurt
½ cup chopped ripe peaches, fresh or frozen
½ cup frozen strawberries
1 scoop vanilla whey Protein Powder
½ to 1 cup ice
- Place all the ingredients in a blender and blend until smooth.
- Serve immediately.