Why my smoothie is essential!
One of the questions I am most often asked is how I manage to hit my protein targets.
I’ll tell you the truth: It takes intentionality to hit my target of 163 grams per day. And there are plenty of days that I don’t, but I know that if I want to keep the muscle mass I have (and build more, if I’m being honest) I need to get there more often than not.
It’s becoming more and more apparent that muscle is a key to living a long and healthy life. I’m not talking about chronological age, but how many years I’m healthy enough to do all the things I want to do. (You may have heard the terms lifespan and healthspan. I’m talking about the latter.)
I want to be able to travel, go hiking, and exercise. But I also want to do the simple things in life, like carry groceries, drive a car, walk up and down stairs, and, frankly, get up off of the toilet on my own! These are the things that will keep me independent for as long as possible.
Numerous studies have shown that muscle loss begins at 30 years old, and it accelerates after 60. Muscle loss is inevitable, and one needs to make a conscious effort to maintain it. Lifting heavy weights (safely, with a coach watching), eating well (again, hopefully with a coach guiding you), and recovering (your body was not meant to go non-stop, it needs rest and recovery) are the keys.
I believe that the best strategy for me right now is to pack on as much muscle as I can, while I can, so that I’ll have a larger reserve as I age.
This brings me back to protein.
I am an incredibly busy person, but even I can make time to have two real, whole-food meals each day. Three? Now that’s a luxury I simply don’t have time for.
If I have two protein filled meals (lunch and dinner) and that’s it, I’m falling well short of my goal.
For me, the easiest thing to do is make a smoothie. I can sip it while I work, it tastes delicious, and I can hide all sorts of healthy stuff in there that I normally wouldn’t eat!
Here’s my basic recipe:
1 cup of kefir (low fat during the week, full fat for a creamier, decadent texture)
1 scoop of protein powder (we use Ascent, available at the studio!)
1 scoop of creatine (again, we use Ascent, also sold at R3!)
From there, I get creative:
Add in a green veggie like arugula, kale, spinach. (Pro tip: Put your liquids and greens in the blender first, mix them, and then add in the other ingredients. It’ll be less frothy that way.)
Add in some sort of nuts or seeds, like chia, flax, hemp hearts, almonds, walnuts, etc. This is optional and depends on what I’m eating for the rest of the day, as these tend to be calorie dense due to the fat content.
Add in a fruit. I know bananas taste fantastic in a smoothie, but they are also high in sugar. Stick to lower sugar/higher fiber fruits like raspberries, blackberries, strawberries, or kiwi.
If you’re the adventurous type, you can graduate to adding things like beans (black and chick are my go-tos), avocado, artichoke bottoms (available at Trader Joe’s–no affiliation!), or mushrooms.
One final note: I make a smoothie because I don’t have time to sit down and have a third meal. If I had time, I would certainly have a meal. I supplement my nutrition because I need to, given my busy schedule.
If adding a smoothie into your life is the first step to becoming a more healthy version of yourself, that’s great, no matter what your motivation is.
Next you’ll be ready to add in the other two pillars of health: exercise and recovery.
When you are, Revity3 will be here for you!
Coach Dylan
