Hey fitness nerds!

I struggle with hitting my daily protein goal. 

It presents 50% of my total macro intake = 275 g daily. 

I like to eat meat but not lean chicken. My preferred option is a ribeye or sirloin steak. The fat content is quite high so hitting protein goals without going over the fat content is tough. 

Protein powder is my lifesaver. 

Convenient and high in protein + it tastes good with frozen fruits. 

I have it daily. It helps me reach my macros and it’s very beneficial for muscle gain and weight loss. 

Read 🔽 if you want to know more about the benefits!

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• Protein powder is the greatest supplement EVER

• Article of The Week: Does protein powder before or after weight lifting increase muscle growth?

• Tips of the Week

• Healthy High Protein Ice Cream Recipe

Protein powder is the greatest supplement EVER and why you should take it.

So is protein powder a must? 

It is for me. Why?

The benefits speak for themselves. 

• High-Quality Protein Source: Whey protein is a complete protein, meaning it contains all the essential amino acids your body needs. So does pea protein if you fancy a vegan option. 

• Muscle Growth: Protein powders promote muscle growth, especially after a weight-lifting workout. It also helps repair muscle after a workout.

• Weight loss and satiety: Protein increases satiety as it takes longer to fully break down protein compared to other macronutrients, which helps with weight management. The thermic effect of protein is the highest out of any macronutrient. That means that breaking down protein burns the most amount of calories. 

• Convenience and cost effectiveness: Protein powders offer a quick and easy way to increase your protein intake. On top of that, it is by far the cheapest option per gram of protein.

From time to time I get asked when to take protein powder. Is there an optimal time to consume your protein shake? Well, that depends on your fitness goal. 

• For Muscle Gain: Consume protein right after your workout or use it as a snack between meals to keep protein synthesis going.

• For Weight Loss: Use protein powder as a meal replacement or have it during meals to increase satiety and reduce overall calorie intake.

• For General Health: You can take protein powder at any time of day to meet your daily protein requirements. 

If I forgot anything or if you have any other questions DM me on Twitter and I will gladly answer. Twitter

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Article of the Week

Tips on how to choose your ideal protein powder

I’ve tried more than 30 different protein powders in my 10 years of fitness.

The majority of them were trash, however, I have become quite good at choosing the best protein powder.

1. Animal vs vegan
   
   Animal (most common is whey) is usually preferred as it contains all 9 essential amino acids, fast absorption, and good mixability. However, personally, it makes me very bloated.
   
   So I go for plant based protein powder. Make sure to go for mixed source as those usually contain all 9 amino acids.
   
   I avoid soy based.
   

2. Flavour and mixability
   
   Mixability is more important than flavour. I hate lumpy protein shakes. + you can always add frozen fruit to fix/mask the flavour.
   
   Whey is usually better in terms of mixability but you can find some brands that advertise vegan protein powder with great mixability (Form Nutrition and Garden of Life for example)
   

3. Brand and quality

   
   Finding a good brand is key. I go for middle high-end brands. They care for quality but prices are not outrages.

Always read reviews as well

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

Healthy high protein ice cream recipe (makes 8 servings)

a few summers ago.

I was on a strict diet (first time trying to get to 8-10% body fat). And if anyone has experienced 4+ months of dieting you know the cravings are unbearable sometimes.

It was hot outside and I have been craving ice cream for a month now. I’ve tried homemade ice cream and sorbet recipes but none turned out great.

a bag of protein powder later and after browsing Quora and Reddit for hours I finally found the recipe.

best flavour and best consistency I have seen even compared to store bought protein ice cream

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 200 kcal

• Protein: 15 g

• Carbohydrates: 24 g

• Sugars: 14 g

• Fat: 4.5 g

The Ingredients

• 2 medium-sized bananas, sliced and frozen (~200g or about 1 cup when sliced) - or any other frozen fruit

• 30g (1 scoop) vanilla or chocolate protein powder (about 1/4 cup)

• 120ml unsweetened almond milk (about 1/2 cup)

• 1 tablespoon (15g) natural peanut butter (about 1 tablespoon)

• A pinch of salt

• Xanthan gum

• A tea spoon of coconut butter

• Optional: 1 tablespoon (15g) cocoa powder for extra chocolate flavor (about 1 tablespoon)

The Instructions

1. Preparation: Begin by slicing the bananas and placing them in the freezer until they are completely frozen. This usually takes about 2-3 hours but can be done overnight.

2. Blending: In a high-powered blender or food processor, add the frozen banana slices, protein powder, almond milk, peanut butter, a pinch of salt, and cocoa powder if you're using it for a chocolate flavor. Blend on high until the mixture is smooth and creamy. You might need to stop and scrape down the sides a few times to ensure everything is well combined.

3. Consistency Check: After blending, check the consistency. If it's too thick, you can add a little more almond milk to reach your desired consistency. If it's too soft, you can place the mixture in the freezer for 30-60 minutes to firm up. Add xanthan gum to thicken the ice cream.

4. Serving: Serve immediately for a soft-serve texture, or transfer to an airtight container and freeze for 2-3 hours for a firmer ice cream consistency - if freezing make sure to blend the ice crystals that form.

5. Enjoy: Scoop into bowls or cones and enjoy your healthy protein ice cream! Feel free to top it with nuts, seeds, or fresh fruit for added texture and flavor.

The best thing is, it is high in protein and high in fibre.

Vote for the next week’s Recipe by clicking the button below

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