Get your protein here.
By Jackie Perchinske (Member of Stelleri Speed School)
Earlier this year when I was doing virtual time trial runs in West Salem, Pam brought up the fact that I needed to include protein in my daily diet. Although I was making sure I had protein every day, I was probably not including enough of it. I wasn’t paying attention to the fact that as we age, we need enough protein to insure that we build and maintain muscle mass, improve our performance and to control weight. So I started adding more protein to my breakfast every day.
But a month ago, I decided to try a local nutrition program and one of the key focuses of this program is that every meal should include an equal portion of protein, carbohydrate and a healthy fat. Luckily this plan came with a lot of meal suggestions and several of them showed how I could include a protein powder into one of my everyday meals. The recipes below are just a sample of how I create a smoothie that I can have for my first meal of the day. Surprisingly they are very good and will help you prevent hunger until your next meal. If you use Klean Athlete protein powders (a sponsor of Stelleri Performance Training), you will find that they adapt very well to the recipes. Luckily I still have more recipes to create but I thought I would share these and hope you will give them a try. Enjoy!
Strawberry Smoothie
14 grams of Klean Vanilla protein powder ( The Klean scoop is 25.8 grams, so it’s about 1/2 scoop).
6 oz almond milk (You can add more after blending, if you like)
4” banana
4 strawberries
1/3 cup of low fat plain greek yogurt
3/4 Tbsp flaxseed meal
9 walnut halves toasted
—Blend until creamy and add non-sugar sweetener and/or ice if you like
Almond Nirvana Smoothie
21 grams Klean Vanilla protein powder
6” banana
Start with 6 oz almond milk
1 Tbsp almond butter
1/2 tsp cardamom
1/2 Tbsp honey
-Blend and add ice if you like
Pumpkin Pie Smoothie
Start with 4 oz unsweetened oat milk (Add more after blending if needed)
14 grams Klean Vanilla protein powder
1/3 cup pumpkin puree
9 walnut halves toasted
1/3 cup low fat vanilla greek yogurt
Small pinches of pumpkin pie spice (Cinnamon, Nutmeg, Ginger, Cloves)
-Blend and add ice if you like