Lets talk about clean eating…
As you all may know, I am currently doing the Livefit trainer by Jamie Eason. Besides the daily weight lifting and cardio sessions, Jamie Eason teaches us how to eat clean. Boy have I learned a lot! For those that are totally clueless, (don’t worry if you are, I was too at one point) she has a meal plan written out, along with grocery list, videos, and recipes… all on bodybuilding.com.
Here is what goes down…
- The meals consists of mainly a protein, complex carb, and healthy fat.
- Ideally, with in an hour of waking eat your first clean meal, then continue to eat 5-6 small clean meals a day in 3 hour intervals.
- Never workout on an empty stomach.
- Use measuring tools, such as a scale, to get exact portions.
- Use apps, such as fitness pal to record calories. It is important to get at least 1600-2000 calories in order to build muscle, (but it also depends on your size/BMR.)
When reading this reviews on this trainer, a lot of people claimed they were vegetarian and following the meal plan was impossible. But nothing is impossible.¬†If you are vegetarian or vegan, you should be getting the same amount of protein as someone who eats meat. I am not going to label myself as a vegetarian or vegan, but I do cook most of my meals meatless. I will eat eggs and fish, but for those who don’t…¬†Stop thinking that protein is animal flesh,¬†because it doesn’t have to be. ¬†You can sub, animal protein for many things example: beans, or lentils, and there are tons of vegetables that are a great protein source.
I found these charts on google, while researching protein for you guys!
Along with a multivitamin, BCAA, and fish oil/flaxseed oil, Jamie Eason suggests we drink a protein shake. Research claims that if you drink a protein shake with in 30 minutes to an hour after exercise, you will see more muscle growth/recovery, and less soreness.
I have always been a very big fan of juicing. I will make a green juice a couple times of week and have been simply adding my protein powder to that. I actually started to grow my own kale in my vegetable garden because I use it so often. But right now during these cold months of winter, a lot of produce is not in season at the moment, so I have recently began playing around with different ingredients. I finally came up with this amazing protein shake.
Protein Shake Recipe
I know it looks like a Starbucks coffee drink, but the reusable travel plastic cups work perfect for protein shakes.
- 1 banana, (really good source of potassium, which helps with muscle cramping.)
- Cacao powder (good source of antioxidants)
- Chocolate protein powder (I use Vega Sport because it is vegan, soy free, and created by an iron man athlete.)
- Wheat Germ (good source of antioxidants, vitamins, fiber,¬†very good amount of protein, 27g per 115-gram serving.
- Flax seeds (omega 3s)
- Coconut Water (good source of potassium, and hydrating)
- Spoon full of organic all natural peanut butter (make sure nothing is added. This is an additional source of protein and healthy fat.)
This protein shake recipe is very high in protein, heathy fats, and potassium. It is also enriched with other vitamins, and omega 3s. I drink this to refuel after my workout, and use this as one of my my meals.
No need to waste calories on Reese’s Peanut Butter cups. It definitely satisfies my chocolate and peanut butter craving.
Question for You
- What is your favorite ingredient for a protein shake?
- What is your favorite protein powder?
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