As a dancer, muscle gain is very important in my active lifestyle. Running through a 7 minute, high intensity cardio related dance requires a lot of stamina and muscle power. Through research, I have found that the best way to hold up on stamina is through an increase in protein intake.
During the weeks leading up to competition weekend, I felt fatigue and my muscles started becoming tight with overworking them. Not only did I realize the importance of stretching and loosening my muscles but also that consuming the right foods is also important. I started making this smoothie in the morning, that is full of protein and gets my day started.
For my body and the amount that I work out per day, using a protein calculator (https://www.bodybuilding.com/fun/calpro.htm), I calculated that I needed at least 187g of protein a day. From this breakfast smoothie, I knock out about 73g of protein.
Recipe+Grams=
2 Tablespoons of Peanut Butter=14g
1 banana=1.3g
1 packet of breakfast essentials=10g
1 cup of almond milk =48g *you can also substitute 1%milk =8g of protein*
I put all of these ingredients in a blender until creamy smooth. Then pour it into a glass and enjoy!!
I usually have this after my morning walk with my dog 🙂 or my morning workout. If I’m in a rush, I usually put it in a flask and take it on the go!
Leave a comment below if this a morning post-workout regiment you use or if there are any other protein powders out there that you recommend I try out!
thezenfoodie 