Nutrition is the most critical part of my training program. If you want to lose weight, you have to eat the right things. If you're going to gain weight, you have to eat the right things. Home-made smoothies will help you meet your fitness goals because they are easy to prepare, and can be consumed anywhere. Whenever I am coaching someone over their weekly meal prep, I tell them to blend at least two smoothies so they can stay prepared when crunched for time. All you need is a blender and the ingredients of the recipe you wish to follow. In the following example, you'll see how I prepare my strawberry mango protein smoothie. With that said, let us go over how I make my smoothies.
First, I start by adding my base. I use water as my base since it has zero calories. I could use green tea as well, but I would have to cool the tea after brewing it, or the protein would clump up during the blending process. The cooling rule applies to the protein coffee recipe as well.
If you are someone who wanted to gain weight, I would suggest that you use milk instead for your base.
Second, I add my protein. I suggest you add at least 25g of protein to your smoothie to ensure you hit your protein requirements for the day. Smoothies are a great way to hit your nutrition requirements because they are digested quickly. Depending on your taste buds, you can use a sweeter protein if you like, but I prefer to stick with plain vanilla and let the sugars from my fruits flavor the drink.
Third, I add my fruit/veggies. I add the fruit on top of the powder, so it blends easier. The powder will fly to the top of the blender if you don't do it in this order. At this point, this is where you would add your oats, chia seeds, or peanut butter if you needed more calories to gain weight.
Fourth, I add 1/4 to 1/2 cup of milk. The milk gives the smoothie a great taste. Once again add more for calories or skip if you are trying to lose weight. After this step, I finally blend.
With the smoothie now prepared, I can separate it into my shaker bottles and keep them refrigerated (or frozen) for consumption throughout the week. Most people live their lives on the go, so these pre-blended shakes are great for a quick meal. These smoothies are also great for people who have a tough time eating a high-calorie diet. Taking the chewing and digestion out of the process will make the process of hitting those lofty caloric goals more realistic. For more smoothie recipes, check out my check out my Pinterest.