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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
You’re drinking protein, now let's eat smart, as small food tweaks can help your body use that protein faster and keep you full for longer.
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Stir in a handful of rolled oats or have them on the side. They slow down digestion a little, so your shake feels like a proper meal and keeps your energy levels steady.
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Grab a ripe banana or blend it in your shake. The carbs give instant fuel after a workout, while potassium helps soothe tired muscles, which is simple and satisfying.
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Mix in plain greek yogurt as it adds casein, a slow-release protein and live cultures that can help with your digestive health too.
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A spoon of peanut/almond butter or a sprinkle of chia/ flax seeds does two things: it makes the shake creamy and keeps hunger at bay, and a little fat helps overall nutrient balance.
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Drop a handful of spinach into the blender with your protein shake; you’ll barely taste it, but you’ll get magnesium and a nutrient boost.
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Protein shakes do the heavy lifting, but the foods you pair them with decide how well your body puts that protein to work. You can try these combos: banana + oats + whey or yogurt + berries + whey scoop or spinach + citrus + plant protein.
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