Good Lifestyle

Your daily agitation protein can boast essential nutrients and make a healthy addition to yourweightloss Plan, but that does not mean two or three a day, it's better. In fact, the opposite is true. Whenstruck, bars and other sports supplements become an angular stone of your diet, which generally means whole foods are neglected. Ignoring these natural sources of nutrients can not only slow down weight loss, but also lead to serious health problems.

Unfortunately, the question is more common than you think: 20% of men adapt to replace meals with dietary supplements that are not intended to be consumed instead of actual food, a recent survey found. In addition, 40% of survey respondents stated that their use of supplements was increasing and 30% had admitted concerns about their own additional use. The ladies are guilty of overloading on the media. Less recent surveys of men and women suggest that up to 75% of US adults are "regular users" of dietary supplements.

"Supplements and protein products should not be most of your calories," says Martha McKittrick, RD CDE, the expert we have asked to explain the amount of supplement that use is considered sound. "They should be part of a balanced global diet," she adds. "Since shakes and bars often do not have as many fibers or volume as natural foods, they do not bother to feel full. It can make it more difficult to lose weight. In addition, from Many products contain artificial sweeteners that can increase candy desires, "says McKittrick.

She and Isabel Smith, Rd, CDN suggests consuming more than two sports complements per day - a protein shakes after working and a protein bar for a afternoon snack is acceptable. But you must read closely the labels. Avoid anything with potentially harmful additives such as artificial colors or sweeteners,Fructose-rich corn syrup, fat burners or energy boosters. "Your Go-Tos should only include ingredients you can read and pronounce," says Smith. Its suggestion: "Find products with less than 10 grams of sugar per serving that also provide at least 4 grams each of the protein and fiber."

However, if you have particular goals in mind - you may want to lose weight, pack on a little muscle, or sting yourmetabolism - It's a good idea to be a little less ad hoc with your protein shakes and see how diet and fitness experts do. This is what we did and listed the recipes below for your convenience. Are not we nice?

throughTOBER AMIDOR, Ms, rd, cdn

"This shake does not contain added sugar, only the natural sugar of fruits that come with many vitamins, minerals and antioxidants. I use a combination of milk and Greek yogurt to get 20 grams of protein per beverage ounce 12- fluid."

What do you need:
½ cup fresh or unsweetened frozen strawberries
½ cup fresh or unsweetened frozen mango
½ cup fresh or unsweetened frozen pineapple
½ cup of non-hot milk or almond milk
½ cup of non-gloss Greek yogurt
2 tablespoons of oats
2 dried dates stitched

How to do it:
Combine fruit, milk, yogurt, oat sound and dates in a blender and mix until smooth. Pour into a large glass and serve.

Nutrition: 373 calories, 2 g of grease, 82 g of carbohydrates, 2 mg of cholesterol, 113 mg of sodium, 9 g of fiber, 65 g sugars, 20 g protein

OfGreek yogurt cuisine: more than 130 healthy and delicious recipes for every meal of the day by Toby Amidor, MS, RD, CDN

throughJennifer McDaniel, MS, RDN, CSSD, LD

"This is an excellent post-drive recovery drink. Beets contain nitrate, which increases blood flow to muscles and acts as anti-inflammatory and antioxidant.Chia seeds Are rich in omega-3 fatty acids, which relate to water, prolonging the hydration and retention of electrolytes and slowly release carbohydrates for better endurance. Ginger can help relieve muscle pain and reduce oxidative stress. "

What do you need:
1/3 cup Greek yogurt without fat
½ cup skimmed milk
1 SCOOP protein powder
1 carrot
1 beet beetroot or ¼ cup of marinated beets
1 small frozen banana
1 tablespoon. chia seeds
1 slice of fresh ginger or 1 teaspoon of dried ginger

How to do it:
Place all the ingredients in the blender and mix! If your banana is not frozen, add the ice cream to a blender to make cold smoothie.

Nutrition: 466 calories, 6.5 g of grease (1.3 g saturated), 10 mg of cholesterol, 316 mg sodium, 677 mg of calcium, 73 g of carbohydrates, 14 g of fiber, 35 g sugges, 35 g protein

For more delicious chiance seed recipes, discover our roundabout of the45 pudding recipes the best ever chia for weight loss!

throughJennifer McDaniel, MS, RDN, CSSD, LD

"This drink is the basealmond butter, which is rich in hydritrical protein the power muscles. Mango is packed with vitamins C and A, which promotes immunity and cell growth. The omega-3 fatty acids of linen seeds improve insulin and glucose metabolism, and some research suggests that possible in the growth of blood flow and muscle. Curcuma is a strong anti-inflammatory and antioxidant that has even been linked to increasing neuroplasticity, which can improve our memory and cognition. Curcuma can be particularly useful if you learn to master a new skill in your sport; It has also been proven to reduce the recovery time and increases endurance and performance. "

What do you need:
Cup of skim milk
1 SCOOP protein powder
1 tablespoon of almond butter
1 frozen banana
½ cup jelly mango
1 tablespoon of flaxseed
½ curcuma spoon, soil

How to do it:
Add milk, protein powder, almond butter, linen flax, curcuma, frozen mango and frozen banana into the mixer. Mix and enjoy!

Nutrition: 365 calories, 38 g of fat (1 g saturated), 7 mg of cholesterol, 197 mg of sodium, 62 g of carbohydrates, 7 g of fiber, 37 g of sugars, 25 g of protein

throughLIBBY MOULINS, MS, RDN, LDN

"With the protein and comforting flavor, naturally sweet in the morning oatmeal, this smoothie has everything you need for a quick blow of energy, and you probably have everything you need in your kitchen . The 12 g of protein in the milk promise to keep you complete, the soluble fiber in dates and oats slow digestion and the absorption of carbohydrates (which control glucose) while helping lower cholesterol. It is A satisfactory breakfast that will last until lunch. You have a Charlie horse? Do not do bananas looking for a good source ofpotassium - Majol dates have more. "

What do you need:
1 cup of refrigerated coffee
1 Package Milk Unfolded Powder
½ cup skimmed milk
4 Majol dates
½ cup of ice cubes
¼ oatmeal
1/8 cinnamon teaspoon
1/8 Vanilla teaspoon

How to do it:
Mix all the ingredients up to smooth consistency.

Nutrition: 221 calories, 1.5 g of grease, 2 mg of cholesterol, 72 mg of sodium, 45 g of carbohydrates, 5 g of fiber, 27 g sugars, 8 g protein

Love oats in the morning? Try one of them50 night oat recipes for weight loss!

ofLIBBY MOULINS, MS, RDN, LDN

"Getting up early to hit the gym? Refueling with this smoothie of breakfast recovery. Skim milk and Greek yogurt pack 20 grams ofprotein, the building blocks needed to repair the muscle. Do not think that orange skin is just for a flavor burst: an orange peel has 1.5 gram of protein. While you have never added the entire peel, a square of 1 ½ inch (about a tablespoon) will provide some, plus 8.2 mg vitamin C. "

What do you need:
1/2 cup of skim milk
1 cup of greek chocolate yogurt without oven
1 orange peeled
1 1/2 "Square piece of organic orange zest
½ cup of ice cubes
1 tablespoon of cocoa powder
1/8 Vanilla teaspoon

How to do it:
Mix all the ingredients up to smooth consistency.

Nutrition: 275 calories, 1 g of grease, 2 mg of cholesterol, 151 mg of sodium, 40 g of carbohydrates, 6 g fiber, 32 g sugar, 30 g protein

throughLIBBY MOULINS, MS, RDN, LDN

"Whole foods provide 8 g of protein in this bay smoothie. The tofu is one of the least processed soybean products, and it confers a creamosity that seems almost too decading to be breakfast. For vegetarians and The intolerant lactose is rich in calcium and iron, two nutrients could have low levels of. "

What do you need:
1 beet medium size, cooked and peeled
Fresh ginger cube of 3/4 inch, peeled
½ cup of fraramots
½ cup of apple juice
1 average carrot
7 oz Silken Tofu, about 2/5 of a pack of 16 oz

How to do it:
Mix all ingredients together.

Nutrition: 298 calories, 9 g of grease (2 g saturated), 0 mg of cholesterol, 147 mg of sodium, 41 g of carbohydrates, 9 g of fiber, 28 g sugars, 19 g protein

by Gina Hassick, Ma, Rd, LDN, CDE, NCC,mangewellwithgina.com

"I am not the biggest fan of protein powders. Many protein drinks are loaded with artificial ingredients, sweeteners and charges, so I prefer to get my protein for entire food sources. One of my shakes of Preferred proteins is this Banana Smoothie choca-peanut butter. It's great for weight loss and muscle building because it is loaded with natural sources of protein.

The protein drink n ° 1 that I recommend isChocolate milk, Which has the ideal ratio of carbohydrates with protein (3: 1) to help refuel and the construction muscle after a workout. Many studies have shown that people who drank chocolate milk in an hour after working had more muscle fuel shops, less body fat and a greater physiological overall response to exercise than those who recovered with water or a sporty drink. Other advantages of chocolate milk: it contains high quality proteins to muscles helps construction and repair, calcium to strengthen bones, vitamin D to improve the absorption of calcium, as well as sodium and potassium To help replace lost electrolytes and vitamins B ".

What do you need:
1 banana
2 tablespoons of peanut butter
1 cup of chocolate milk (if you are intolerant with lactose, you can use almond milk chocolate, but it will not provide 1 g protein)
1 Chia TBSP seeds
6 oz Chobani Greek Yogurt without fat (single or vanilla)
A handful of spinach (optional)

Nutrition: 577 calories, 22 g of fat (5 g saturated), 8 mg of cholesterol, 364 mg of sodium, 69 g of carbohydrates, 9 g of fibers, 36 g of protein

by Gina Hassick, Ma, Rd, LDN, CDE, NCC,mangewellwithgina.com

"Oats and quinoa are excellent for a meal replacement smoothie. This version Blueberry Quinoa Banane is rich in fiber, whole grains, proteins and antioxidants. »

What do you need:
1 big mature banana
6 oz Chobani Vanilla without fatGreek yogurt
1/2 Cup of quinoa cooled, cooled
2 tablespoons honey
1 Chia TBSP seeds
1 spoon of wheat germ
2 cups of frozen blueberries
1 cup of vanilla almond milk

Nutrition: 752 calories, 12 g of fat (3 g saturated), 9 mg of cholesterol, 209 mg of sodium, 149 g of carbohydrates, 17 g of fibers, 98 g of sugars, 28 g of protein

For more quinoa meal ideas, see these10 quinoa recipes to lose weight!

by Gina Hassick, Ma, Rd, LDN, CDE, NCC,mangewellwithgina.com

What do you need:
½ cup blueberries
½ cup oatmeal, cooked
½ cup Greek yogurt
1 teaspoon of chia seeds
Water to fluidize the desired consistency as

Nutrition: 271 calories, 4 g of fat (0.5 g), saturated 0 mg of cholesterol, 45 mg of sodium, 44 g of carbohydrates, 7 g of fibers, 12 sugars, 18 g of protein

By Lisa Jubilee MS, CDN,livingproofnyc.com

"This smoothie is rich, filling and delicious, and an excellent driving pre-session meal if you plan an intense bodybuilding or endurance workout. Supplies of sustained coconut, low glycemic energy in the form of MCTS (__gvirt_np_nns_nnps <__ Medium chain triglycerides). Pair which with proteins, fibers and good almond fat and chia seeds, and your energy reserves will be locked and loaded for hours. "

What do you need:
Almonds
1 cup of ice water
1-2 tablespoons coconut manne (butter)
2 teaspoons of chia seeds
1/4 c cinnamon
1 teaspoon of vanilla extract
4-5 cubes of ice (optional)

How to do it:
Add the almonds to the water and mix for instant almond milk. Add the rest of the ingredients with instant almond milk, mixture until smooth.

Nutrition: 237 calories, 20 g of fat (9 g), saturated 0 mg of cholesterol, 6 mg of sodium, carbohydrates 10 g, 6 g of fibers, 2 g of sugars, 6 g of protein

By Lisa Jubilee MS, CDN,livingproofnyc.com

"Instead of reaching for your typical Java cup in the morning, stimulate your energy and metabolism with this smooth octane number smoothie. Not only does it contain a low-acidic organic coffee cup, but it has a lot of easy-to-digestive protein and energy maintenance greases to keep you mentally and physically pack up to lunch. "

What do you need:

A low cooled cup acid, organic coffee (for example: coffee longevity)
1 teaspoon Equal Exchange cacao cooking
1/2 cup of crushed ice (or 3-4 cubes of ice)
3 C hemp protein powder
1/2 cup of organic coconut milk
1 Coffee spoon of Vanilla Paste

How to do it:
Add all ingredients to the mixer or nutribullet and mix up smoothly.

Nutrition: 282 calories, 29 g of fat (26 g saturated), 0 mg of cholesterol, 23 mg of sodium, 8 g of carbohydrates, 3 g of fibers, 3 g of sugars, 4 g of protein

By Lisa Jubilee MS, CDN,livingproofnyc.com

"This is the most nutrient-rich meal that you will ever have in a drink. With 70 nutrients, including probiotics, digestive enzymes, hormonal adaptogens such as Maca, and immune stimulant compounds such as Ashwaghanda and Cordyceps, any whipped drinking made with shakeology powder operates both a balanced meal and a multivitamin. It is also a phenomenal post-drive muscle recovery drink. It is my daily dose of dense nutrition ".

What do you need:
1.5 cups of ice water
10 hazelnuts
1 spoon vanilla shakeology powder superfood
2 c maple extract
1 tablespoon peanut butter powder

By Amy Shapiro MS, Rd, CDN,REALNUTTRIENCOM.COM

"I love this recipe for the lean-muscle mass building but also for fat loss. Calories and sugar are very low here, but the fibers and proteins are high. I also like to addchia seeds For satiety, energy and omega-3, and added spices are great for inflammation and regulation of blood glucose. "

What do you need:
1 cup of unsweetened almond milk
3/4 cup frozen bays (your choice)
Large handle of fresh spinach / jelly or kale
1 tablespoon chia seeds
1 serving vanilla protein powder (I'm raw by garden of life)
Pinch of curcuma
Cinnamon

How to do it:
Mix and sip!

Nutrition: 249 calories, 8 g of grease (1 g saturated), 65 mg of cholesterol, 235 mg of sodium, 21 g of carbohydrates, 7 g of fiber, 8 g sugars, 25 g protein

The bays are just one of theBest fruits for fat loss!

By Amy Shapiro MS, Rd, CDN,REALNUTTRIENCOM.COM

What do you need:
8-10 oz Almond milk (depending on the desired consistency)
1/2 masking pumpkin cup
1 serving vanilla protein powder (or spicy flavor Chai)
A pinch of nutmeg
1/4 c. Cinnamon
1 teaspoon of coconut oil
3 ice cubes
1 tablespoon chia seeds

Nutrition: 309 calories, 12 g of fat (5 g saturated), 65 mg of cholesterol, 249 mg of sodium, 26 g without carbohydrates, 6 g of fiber, 13 g sugars, 26 g protein

Amy Shapiro MS, Rd, CDN,REALNUTTRIENCOM.COM

What do you need:
8-10 oz unsweetened almond milk
1 portion of chocolate protein powder
A few drops of mint extract
1 tablespoon cocoa NIB
1/4 lawyer
1 tablespoon chia seeds
1-2 jelly handles of spinach or kale

Nutrition: 239 calories, 17 g of grease (3 g saturated), 20 mg of cholesterol, 311 mg of sodium, 13 g of carbohydrates, 8 g of fiber, 1 g sugars, 14 g protein

from Dana James MS, CNS, CDN, Bant, AADP,FoodcoachNyc.com

"In less than 200 calories, it is a super nutrient smoothie designed to facilitate weight loss. Matcha green tea and cinnamon stimulate catabolism of fat while decreasing the appetite. Avocado helps to increase cellular metabolism, while the beautiful fuel is a raw vegan protein powder with Cordyceps and Camu Camu, which increases both endurance and supporting adrenal function. A very effective smoothie for the loss of grease. "

What do you need:
3 c.Fuel (raw vegan protein powder)
Almond milk 10 oz
1 teaspoon green tea matchta
Spinach handle
1/4 lawyer
Cinnamon pinch

Nutrition: 180 calories, 13 g of grease (2 g saturated), 0 mg of cholesterol, 216 mg of sodium, 15 g of carbohydrates, 5 g of fiber, 9 g sugars, 3 g protein

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By Dana James MS, CNS, CDN, Bant, AADP,FoodcoachNyc.com

"It's the Smoothie of Man! He builds fast muscle. He is responsible for amino acids to help repair muscle damage after an intense workout. The almond butter decreases the inflammation of the exercises Explosives, and banana increases insulin, allowing these amino acids to be transported. In muscle cells to develop larger and stronger muscles. "

What do you need:
1/4 cup fuel fuel (raw vegan protein powder)
Almond milk 10 oz
1 tablespoon of almond butter
1 banana
1/4 cup of isopure BCAA
Cinnamon
Nutmeg

Jim White, RD, owner of ACSM,Jim White Fitness & Nutrition Studios

"As a self-identified addict, I loved Finding a way to add coffee in my protein shake. This gives you a dose of protein that your muscles need and caffeine to help you strengthen energy extra in the morning. "

What do you need:
1/2 cup of coffee (black) ** Bring to room temperature or pre-briefly and keep it in the refrigerator.
1/2 cup of low fat milk / non-sweet almond coconut milk, or for fewer calories and grease, add 1/2 cup of water
1 portion of protein powder (vanilla, chocolate or mocha flavor)
1 / 4-1 / 2 Greek Vanilla Yogurt Cup
5 dark chocolate chips
6-8 ice cubes
Optional: Add spices (pinch or taste) such as vanilla bean, cinnamon, nutmeg, pumpkin spice or peppermint extract.

Nutrition: 357 calories, 5 g of grease (3 g saturated), 135 mg of cholesterol, 209 mg of sodium, 18 g of carbohydrates, 13 g sugars, 60 g protein

If you are a fan of smoothies based on yogurt, check these20 amazing recipes of Yogurt Smoothie!

By Jim White, Rd, ACSM, Owner,Jim White Fitness & Nutrition Studios

"A great source of protein and omega, will this shake have bananas on delicious. If you try to gain weight, try adding simple oat flakes."

What do you need:
1-2 c. Soup peanut butter or almond butter (use the latter for more omega-3 and omega-6)
1/2 cup of Lowfat milk / unsweetened almond milk
1/2 cup of water
1/2 banana (jelly or fresh)
¼-1/2 Greek vanilla yogurt cup
1 portion of protein powder (chocolate)
6-8 ice cubes
Optional: ¼-⅓ Oat cup for more carbohydrates

Nutrition: 378 calories, 11 g of grease (4 g saturated), 78 mg of cholesterol, 227 mg of sodium, 31 g of carbohydrates, 3 g of fiber, 21 g of sugars, 42 g protein

By Jim White, Rd, ACSM, Owner,
Jim White Fitness & Nutrition Studios

"One of my favorite ice cream flavors has always been an orange cream cream. This recipe is sweet and package a punch of protein. Keep the sugars low in this drink, but omit the fresh or frozen fruit and keep the juice orange as pure as possible. It is possible. A great vitamin C boost! '"

What do you need:
1/4 cup of freshly squeezed orange juice
1/2 cup of low fat milk / unsweetened almond milk
1/4 cup of water
1 portion of protein powder (vanilla)
1/4 cup Greek yogurt of vanilla
1/2 banana
6-8 ice cubes
Optional: frozen fruits such as mangoes or pineapple and oatmeal

Nutrition: 282 calories, 3 g of grease (2 g saturated), 74 mg of cholesterol, 130 mg of sodium, 2 g of fiber, 22 sugars, 33 g protein

throughLeah Kaufman, Ms, rd, cdn

"I love GNC Total Total Protein Shakes because they have 25 grams of protein with only 6 grams of carbohydrates. I like to add a spoon to a smoothie in a cup of cup berries for an added fiber, mixed with milk D 'unsweetened almond to keep carbohydrates Megler. "

What do you need:
1 Scoop GNC Total lean protein
1 cup of berries
Unsweetened almond milk to keep the carbohydrates down

throughLeah Kaufman, Ms, rd, cdn

"I am a huge fan of pumpkin around this period of the year, not only because it's seasonal, but also because it has about 3 g of fiber in a 50 calorie maid. I like to add 1 / 2 cup of pumpkin, 1 cup Greek yogurt vanilla with 1 cup of almond milk. To make this sharke thicker, I suggest adding half of a banana for an increase in potassium. "

What do you need:
1/2 cup of pumpkin
1 cup Greek yogurt with vanilla with 1 cup of almond milk
To make this thick shake, I suggest adding 1/2 banana for also an increase in potassium