I recently asked Mrs Jenn Voss if she want to do some guest posts seeing that she’s sooo smart and pretty and she agreed first of all and then said she’d love to. Here is a guest post from the wonderful JV about REAL FOOD and some things to think about…
One of the things I get asked about most often is protein powder.
Truth be told, I’m not a huge fan. I know many people love them, but for most people, a protein-rich diet of real food (including good fats and quality carbs) is more than enough to facilitate muscle growth and recovery. And if you have issues with either sleep or digestion, it’s best to avoid protein powders altogether.
Luckily, it’s easy to make great REAL FOOD smoothies to replace (or supplement) your protein powder usage. Here are some things to include:
*Egg yolks – Buy the best quality eggs you can. Farm-fresh, humanely raised are best. While egg whites have slightly more protein, they can negatively affect digestion so it’s best to separate them and save them for something else.
*Gelatin – This is an excellent source of protein. It’s easy to add to lots of things, but especially smoothies. You want a quality, grassfed brand. This is my favorite: http://amzn.com/B00014EO2A. Many nutrition authors also like this one: http://amzn.com/B0008D6WBA. If for some reason the texture of gelatin bothers you, you can use this gelatin: http://amzn.com/B005KG7EDU. While slightly more processed, it does not “gel up” and dissolves in both hot and cold.
*Coconut milk, sheep or goat yogurt, or raw milk (if you tolerate it) – While not excellent sources on their own, they do provide some protein and are excellent bases for your smoothie.
*Nut butters (or just nuts if you have a good-enough blender) – To get the most nutrition here, nuts should be soaked/dehydrated or sprouted.
*For additional nutrition, consider trying (1) mineral powder (http://amzn.com/B00020HVU0) or even a pinch of sea salt, (2) a handful of frozen spinach (you really won’t taste it!) or (3) half an avocado (again, you won’t taste it and it adds healthy fat, although this is best pre-workout).
*For flavor, bananas (freeze them when they get too brown and use the frozen ones in your smoothies), real cacao powder, frozen fruit, or vanilla or almond extract (gluten free).
I’m not much of a berry fan, so I tend to make chocolate protein shakes. Although I don’t measure, here’s about what my “recipe” would look like. If you don’t like chocolate, you can simply increase the vanilla extract for a vanilla shake, or use your favorite frozen berries instead.
~4-6 ounces coconut milk
~1-2 egg yolks (they make the smoothie quite thick and creamy, so start with 1 and see how you like the consistency)
~Frozen ripe banana
~2-3 Tbsp. cacao powder
~2 Tbsp. sprouted nut butter
~Scant tsp. vanilla extract
~1 Tbsp. gelatin
~1 tsp. dolomite powder
~Ice as needed to make desired consistency
Blend together and enjoy! (This keeps well in a thermos during a workout, or you can freeze in freezer pouches to pack, and they’ll thaw by lunch.)
A note on sweeteners: With the frozen banana added, this is fairly sweet. If it’s not sweet enough, you could try adding another banana. If you’d still like it sweeter, try a bit of raw honey or a few drops of stevia (this is the only brand I recommend:http://amzn.com/B0014ATCU4). (If you make a berry smoothie instead of chocolate or vanilla, you will probably need a bit of sweetener to counteract the tartness of the berries.) This is approx 30g of protein!!
Boom! Thanks JV for the insight and recipe!
10am: skill of your choice. (yes the coach is fully prepared for this!)
run 1 lap
60 Double Unders