Food to fuel your muscle…

Published: 17th October 2016

I realised a few months ago that I don’t consume enough protein in my diet. When you reach the ripe young age of errrrr 40+ and you exercise a lot (which I do), protein is essential component to help with muscle strength and repair. However upping meat and fish consumption can be somewhat sickly especially before exercising.

So I did a little research and came across Sun Warrior Protein Powder. I bought the unflavoured version which is an acquired taste (although they now do chocolate flavour which I have yet to try). After my first attempt at the protein shake with little flavouring, I had a slight gag and decided it needed a little work so I set about creating my own chocolate version.

I have this about an hour and half before I am due to do a big workout eg. when I teach double spinning classes followed by a core class. When I have this protein powder and BCAA during my workout (that’s for another blogpost), I am full of energy during the workout and no longer feel the muscle tiredness I did the day after. Trust me, it’s not because I am doing nothing on the bike. My clients will vouch for that! 🙂

So here’s my Chocolate Protein Shake recipe…in a long nutribullet cup add:
– 20g protein powder
– 100-200ml unsweetened almond milk
– half teaspoon of Stevia – you can add more if you like it sweeter
– 15g cocoa powder
– 2 x ice cubes
– top up with water (which will depend on how thick you like your shake)

Whizz up in Nutribullet and consume.

Please be mindful this does have calories (approx 153kcals according to my foodapp) so you should still be aware of how many calories you’re consuming in a day so that you’re not overdoing it.

If you are slightly confused about what you should and shouldn’t be eating before and after exercise you might find this piece I put together for Tooting Daily Press a useful read which you can find here.