PROTEIN POWDER in the water it’s fine if you’re just looking stack on muscle. But your daily smoothie can add so much more to your life.
This amazing glass was created by Dezi Abeyta, RD, a men’s health nutrition consultant and author of The Lose Your Gut Guide.
“Beyond muscle building, shakes are also a great way to get nutrients that men often lack: vitamin D, probiotics, calcium, fiber,” says Abeyta.
These are just a few of the many benefits of one of these shakes:
- A tablespoon of chia seeds has about 5 grams of fiber that fills the stomach.
- One cup of milk has 25 percent of the RDA for immunity-supporting vitamin D.
- Icelandic yogurt is high in probiotics, which can help your gut health.
- Cauliflower is a surprisingly decent source of calcium.
- One cup of blueberries not only has about 4 grams of fiber, but it’s also a powerhouse of disease-fighting antioxidants.
This smoothie is packed with all these benefits and more.
But the best part? It’s delicious, so you never have to settle for a boring milkshake again.
The creamy blueberry deluxe
What you will need:
1 cup frozen blueberries
1 cup frozen cauliflower
1 container (5.3 oz) Icelandic vanilla or blueberry yogurt
1/4 cup vanilla protein powder
1 tablespoon chia seeds
Juice of 1 small lemon
1 cup of 2% milk
How to do it:
Throw everything in a blender and blend, adding more milk to thin, if needed.
Nutrition per shake: 651 calories, 66 grams (g) protein, 65 g carbohydrates (10 g fiber), 15 g fat
A version of this article originally appeared in the April 2022 issue of men’s health.
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