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Is Carb Cycling and Intermittent Fasting Right for You?

Is carb cycling and intermittent fasting right for you? Well, since spring has sprung, you’re probably like me and thinking about tank tops, sundresses, and swim suits. And maybe about shedding a few winter pounds… Ugh!

Yes, I love my body for all it does for me, but sometimes I want to make improvements. It’s not about hating where I’m at, but rather feeling better and more confident!

About a year ago, I had the opportunity to work with a top coach, Amanda Tress, in her carb cycling and intermittent fasting boot camp. It was an amazing experience and gave me the boost I needed to lose a few inches in time for summer!

Since then, she has tweaked, adjusted, and improved the program until she could wholeheartedly say it was the very best program on the market. Her signature program is called FASTer Way to Fat Loss, and she is opening the program up to you!

Like Amanda, when I began experimenting with intermittent fasting and carb cycling, my results were incredible and the methods sustainable! Amanda took these concepts and created the FASTer Way to Fat Loss program based on strategies that help women burn fat, feel energized, and finally break past their weight loss plateaus. Amazing, right!?

Carb cycling has been being used in the fitness industry for a long time – long before I was in it! Fitness professionals use it to lean out while preserving muscles and to help with losing those last 5-15 pounds all while staying sane and satiated.

Carb cycling involves cycling your carbs/calories based on the type of workout completed that day. Typically, there are high carb, low carb, and possibly “regular” carb days (somewhere in between high and low carb grams).

With carb cycling, the amazing results come by manipulating hormones in a way that’s in favor of fat burning and muscle protecting.

In recent years, low carb diets have been all the rage, however, our bodies need healthy carbohydrates. Carbs help maximize muscle growth after a strength training workout. So if you want to have #musclegainz (i.e. lean, toned look), you need carbs!

Cycling carbs strategically with your workout regimen is where it’s at! You can use carbs to your advantage on days they are needed by the body and then lower your intake on days when your body doesn’t need as many (i.e. sprint days and rest days, for example).

This manipulation of carbohydrate intake helps you enter fat burning mode while maintaining or even growing lean muscle tissue. This is not a calories in/calories out model. Carb cycling is a way to manipulate with the hormones that affect body composition.

For example, by having lower carb days and fasting periods, you are able to manipulate insulin and keep your body insulin-sensitive (i.e. using insulin in your favor). Having high carb days help keep leptin, a hunger hormone, in check. When leptin isn’t in balance, the result is increased hunger and a slower metabolism which is a terrible combination!

carb cycling

Coach Amanda

In a nutshell, with carb cycling, you boost your carbs when you strength train and lower them when you don’t. Your lower carb days deplete glycogen stores so that on strength training days your body will have no choice but to burn fat as a fuel source at your next workout. It’s all about timing and strategy!

If you are looking to try carb cycling to lose 5-15+ pounds or break a plateau, Amanda (pictured to the right) has just the program to help you achieve that goal! She will guide you through cycling food/carbs throughout the week strategically with your workouts.

I’ve been using carb cycling combined with intermittent fasting off and on for the last 5 years, and it has been awesome! I don’t feel deprived (actually quite the opposite). You can certainly make room for treats within your macros!

How do you know if FASTer Way to Fat Loss is right for you? Read the following list and see if this sounds like you…

10 Ways to Know if Carb Cycling and Intermittent Fasting is Right for You:

1. You’ve been on what feels like a never-ending roller coaster when it comes to fitness and nutrition.

2. You’ve seen some success, but feel depleted, overwhelmed, and out of control.

3. You want your macros to strategically match the workouts provided.

4. You need a solution that helps you feel in control again.

5. You’re looking for a program that gives you back your energy.

6. You want physical results, but you want more than just a few pounds dropped.

7. You want your body to become a pro-fat burner in order to look lean, fit, and toned.

8. You want to feel stronger, better, and more confident.

9. You need a solution laid out for you, with lots of support, guidance, and accountability along the way.

10. You need a community, a coach and a program that actually works…for life, not just the next 21 days.

Through FASTer Way To Fat Loss, you’ll learn how to fuel your body effectively to maintain optimal energy levels throughout the day.

If you are ready to bust through a plateau or move into an active fat loss mode, please consider joining this 6-week program! You will not be depriving yourself of calories but rather fueling your body with proper nutrition for your workouts.

Hormonally, this protocol sets up your body’s metabolism to shed body fat! You’ll be working strategically with your body! Smarter not harder. 🙂

Please note that the first week will be a “prep” week to familiarize yourself with the program through trainings, reading through the program manual, and getting your questions answered by Amanda before the official start. This “prep” week is in place to set you up for success!

Join HERE to get started with the next group. This is a great opportunity for you to work with a top coach in the industry!

p.s. In case you’re wondering what’s included with this program, here’s an excerpt from Amanda’s website…

What does my program investment include?

  • A convenient 6-week program that fits your busy schedule
  • A comprehensive program guide with resources to help you thrive including sample meal plans, a detailed program overview, and video interviews
  • Prep week with online trainings to set you up for success
  • Weekly workout plans which can be completed at the gym or at home
  • Accountability and a supportive approach that keeps you on track to accomplish your goals
  • Affordable package option that is among the lowest cost option you’ll find (only $199 total)
  • The focus, quality, intensity, and commitment you’d expect from Coach Amand, a trainer with 10+ years of success!

Join FASTer Way To Fat Loss Today!


Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!

 

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Q & A: What are BCAA benefits for women?

I’m a huge proponent of eating a whole foods diet and limiting supplements. However, there are a few supplements I do take personally and recommend for clients. The big 3 are protein powder, Krill oil, and BCAAs. Today, I want to share a bit with you about BCAA benefits.

I was recently asked by Emily and Debbie from Momsanity to sample their brand new BCAA powder. I happily obliged because it has all natural ingredients and perfect ratios of leucine, isoleucine, and valine.

BCAA benefits

Overview

BCAAs are branched chain amino acids. Simply speaking, they are broken down protein molecules and the building blocks for muscles.

Usually, BCAAs are purchased in powder form and added to water. They can be used for multiple purposes. Many people (including myself) use BCAAs when working out in a fasted state. The purpose for this is to provide the body with amino acids so that muscle tissue is preserved. When you workout, muscle tissue can be burned ALONG with fat. BCAAs help to preserve muscle tissue without having to eat prior to your workout.

BCAAs can also provide the body with energy similar to ingesting carbs but without the insulin response. This is another benefit to drinking them prior to working out fasted. BCAAs are also great for muscle retention and muscle gain, particularly in the post workout window. This is why most all commercial protein powders include BCAAs in them. Note that if you are eating a protein packed meal after your workout, you do not need to supplement with BCAAs at that time.

BCAA Benefits For Women:

  • Hunger and Craving Control – Given that fat loss often requires a lower carb intake than you’re used to, BCAAs can become your best friend for achieving leanness. They can help in regulating hunger and cravings by supplying the brain with the energy it needs. BCAAs can also lower cortisol. These lower cortisol levels will work to suppress your stress induced cravings. Research shows time and time again that BCAAs are fabulous for controlling cravings and managing hunger, especially for active women following a relatively low carbohydrate diet. In addition to balancing blood sugar, the BCAA leucine activates hunger controlling molecules in the brain.
  • Energy Boost –  What busy mom doesn’t need this benefit! Valine is considered the energizer. It promotes muscle endurance, blunts fatigue, helps with mental sharpness
  • Muscle Preservation – We work WAY too hard to put on muscle as ladies to lose it! As explained in the overview, BCAAs will help preserve your hard-earned muscle when you workout in a fasted state. Working out fasted is good for fat loss, but can cause muscle loss as well. Having more muscle is great for fat loss. BCAAs can provide the best of both worlds and allow us to workout fasted without the loss of hard-earned muscle. Leucine helps promote muscle (think lean mass) growth while assisting with fat-loss.
  • Lower Cortisol Levels – Cortisol is an important stress hormone that is responsible for increasing blood sugar and aiding in protein, fat and carbohydrate metabolism – we need it in proper doses. The problem is most of us produce way too much. When we release cortisol along with low levels of Human Growth Hormone (think when you don’t get enough sleep) or high levels of insulin, cortisol causes muscle burning and fat storing (not good!). BCAAs lower cortisol and therefore help suppress cravings and hunger instigated by stress.

How and when do I take BCAAs?

For best results, it’s recommended to take BCAAs before/after a workout and any time that cravings strike – for many this is mid-afternoon or later in the evening.

While there are may different forms of BCAAs (flavored powders, pills, unflavored powders etc.) Momsanity’s NATURALLY flavored and sweetened BCAAs are THE BEST!

The pills get pricey and require a LOT of pill swallowing for proper dosing. The unflavored powders are unpalatable and VERY bitter. Almost ALL powders on the market are full of artificial ingredients and stimulants. Be cautious of any products marketed for “pre-workout” or even workout recovery as they often contain stimulants like caffeine and beta-alanine. These two things aren’t inherently BAD, just unnecessary and some women will respond negatively.

BONUS – BCAA gummies recipe:

Emily and Debbie are including a recipe book with your purchase! I wanted to share one of the recipes with you. The gummies are easy to make and great for those afternoon cravings.

Ingredients:
  • 1 scoop Momsanity BCAA powder
  • 3 packets of unflavored gelatin
  • 1/2 cup of warm water
  • Optional – drops of lemon or lime juice
  • Optional – pureed fruit
  • Optional – package of flavored jello
Directions:
  1. Mix ingredients in a bowl (if using pureed fruit, add this after mixing).
  2. Microwave 30 seconds at a time, stirring each time until mixture is clear and goopy. OR, cook on a stove top on low heat, whisking frequently, for 5 minutes.
  3. Spoon mixture into silicone candy molds or ice trays,
  4. Place in freezer for 20 minutes.
  5. Remove molds from freezer. Pop gummies out of the molds. Store in airtight container or eat right away.
  6. Enjoy!

Video: Why Use BCAAs


Affiliate Disclosure: This post contains affiliate links. Your pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!
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The Moderation Myth

Avoiding extremes is a good thing.

That’s what moderation is by definition. Avoiding extremes. Extremes in nutrition are, on one hand, eating low-calorie diets like the HCG diet that has the dieter eating just 500 calories per day. The opposite extreme is free-for-all eating.  I think we all agree that both are harmful to your health.

Moderation eating falls somewhere in the middle of these two extremes. However, I believe that fitness professionals often misrepresent what moderation really is. This misrepresentation is leaving the “everyday woman” confused and believing something false. I call this the moderation myth.

moderation myth

The Moderation Myth

Many women who are into health and fitness have a few fitness professionals they follow and admire. They read their blogs and follow their lives via social media.

It’s fun to see behind the scenes footage from the pros, right?! These pros post every dessert the eat, every glass of wine they drink, and every morsel of less-than-perfect food they ingest. It’s fun to see that, sure. But it leaves women thinking, “If they can do that and look so fit and lean, then I can do that too.” <– There’s the myth or false belief. Here’s why.

Firstly, we are only seeing a small slice of what they are really eating. It’s easy to let the imagination run wild and think that everything they eat is *that* indulgent! This creates an unrealistic view of the truth.

Secondly, the problem is that a moderation diet (where you’re tasting lots of treats) is a diet that leads to physique maintenance (and possibly weight gain). When you’re in “maintain mode” with your weight, you stay exactly the same. Many pros will tell you when they switched to maintain mode, they gained 10-15 pounds but can easily maintain that despite the additional treats. That’s great for them! BUT, it’s a fact to accept when you decide to maintain. You may gain weight because your body wants to be at an easy place to maintain.

Women watching these pros “eating moderately” are often women with goals. To reach goals with your weight loss, fat loss, and fitness, you have to move into “attain mode.” You need to eat in a way that helps you attain or reach your physique and fitness goals.

Women with goals to reach are the women I’m writing this blog post for.

If you are one of them, I want you to know that the journey you are on is your own. It’s different from those fit pros you watch from afar. It’s different from your sister’s journey, your best friend’s journey, my journey, or your neighbor’s journey. Not only are your goals and your journey unique, so is your metabolism, so are your preferences, and so is your body. You are unique and fearfully & wonderfully made!

Moderation Myth

The good news is that attain mode doesn’t have to be extreme, but it does have to be a bit tighter for the majority of us. It leaves room for fewer indulgences (note: I didn’t say no indulgences!).

It’s a time to take action and do things differently. It a time to enjoy and trust the process. It’s a time to keep your eyes on your own paper. Mind your own business. Stay in your lane and move forward.  You can’t compare what you’re doing to others. Comparison is a trap, a distraction, and steals our joy!

Comparison is the thief of joy. ~Theodore Roosevelt

Sadly, “all things in moderation” has become a cop-out for making unhealthy food choices and over-indulging. With fitness professionals perpetuating the moderation myth, it’s no surprise! We want to be like the ones we admire.

I fear that women see a fitness pro with a large plate of pancakes bigger than a basketball and think she ate every bite. We don’t really know. She may have had just 5 bites. Or one. Who really knows?

Moderation, to me, is being in touch with your body and what it needs to function at its best. A moderate person is careful to weigh the cost of an extreme choice.  How will it affect their goals? How will it make them feel both physically and mentally? Will it tilt them in the direction of over-indulgence and over doing? Will it tilt them in the direction of under eating or not doing enough? Will it trigger other extreme behaviors or cravings?

You don’t have to view foods as “good” or “bad” but you need to investigate your body and your reactions to food and adjust accordingly.

In order to reach your goals, you have to get to know your body. It’s a process and can be a fun process if you look at it that way! I’ve been working at it for at least 7 years and learn new things about myself all the time and love that!

If you are looking to move into “attain mode” and lose 5-15+ pounds, I have just the program to recommend to help you achieve that!

Coach Amanda

About a year ago, I had the opportunity to work with a top coach, AmandaTress, in her carb cycling and intermittent fasting boot camp. It was an amazing experience and gave me the boost I needed to lose a few inches in time for summer!

Since then, she has tweaked, adjusted, and improved the program until she could wholeheartedly say it was the very best program on the market. Her signature program is called FASTer Way to Fat Loss, and she is opening the program up to you!

Like Amanda, when I began experimenting with intermittent fasting and carb cycling, my results were incredible and the methods sustainable! Amanda took these concepts and created the FASTer Way to Fat Loss program based on strategies that help women burn fat, feel energized, and finally break past their weight loss plateaus. Amazing, right!?

If you are ready to bust through a plateau or move into an active fat loss mode, please consider joining this 6-week program! You will not be depriving yourself of calories but rather fueling your body with proper nutrition for your workouts. Hormonally, this protocol sets up your body’s metabolism to shed body fat! You’ll be working strategically with your body! Smarter not harder. :)Please note that the first week, beginning the

Please note that the first week, beginning the 27th, will be a “prep” week to familiarize yourself with the program through online trainings, reading through the program manual, and getting your questions answered by Amanda before the official start. This “prep” week is in place to set you up for success! The 6 week boot camp + prep weeks means you’ll be working with Amanda for 7 total weeks!

Join HERE to get started with the next group. This is a great opportunity for you to work with a top coach in the industry!


Affiliate Disclosure: This post contains affiliate links. Your program pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!

 

 

Healthy Shopping List
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Healthy Shopping List: Condiments

Boy, can condiments be a hindrance to fat loss! Today I want to share with you the condiments that end up on my healthy shopping list. 🙂

We all know that eating for fat loss can get a little boring at times. For this reason, I thought I’d share with you a few of my favorite condiments that I use to make my food taste delicious, but have little (to no) effect on my fat loss efforts.

Having foods that I enjoy is very important to me because I really want “living the fat loss lifestyle” to be sustainable for a lifetime. Some of the ingredients in my favorites may not fall in line with everyone’s goals (such as high sodium in the hot sauces), but for me, this is somewhere that I personally “give in a little” in order to make eating for fat loss more enjoyable.

It’s important to find this balance between making meal choices that will help you to achieve your goals AND preparing them in such a way as to make those choices sustainable. Here are some of my favorites:

Healthy Shopping List – Condiments

  1. Cinnamon – Great for flavoring oatmeal, oat bran, fruit, and protein shakes.
  2. Cayenne Pepper – Great on any meat or in soups if you like spicy things like I do!

    Healthy Shopping List

    Just do NOT get these 2 confused! 😉

  3. Vinegar (especially Balsamic and Red Wine) – I mix balsamic vinegar with mustard and stevia to make a delicious low-calorie salad dressing.  I use red wine vinegar on my ground turkey burgers on Ezekiel bread or in salads. Healthy Shopping List
  4. Yellow Mustard – Delicious on any meat or mixed with different kinds of vinegar and hot sauces. I’ve even dipped steamed broccoli in it. Yes, I LOVE mustard!
  5. Any no/low-calorie hot sauce – If you like spicy foods, put hot sauce in soups and on meat. I’ve even mixed it with mustard and dipped veggies in it or put it on salads. Sounds weird, but you should try it if you like hot sauce! My favorites: Frank’s Red Hot and Louisiana Hot Sauce
  6. Salsa – Use on chicken or shrimp and avocado salad (with Mrs. Dash Fiesta Lime and a squeeze of fresh lime) and for dipping veggies into. Watch for added sugar, though. Healthy Shopping List
  7. Asian Chili Garlic Sauce, Thai Red Curry Paste, and Sriracha Hot Chili Sauce – I put just a tad in soups or in ground meat to add a little kick! If you like a BIG kick like my husband, then spread it right on top of your meat or add extra to your own soup bowl. Healthy Shopping List
  8. All the Mrs. Dash spices – I use these in place of or in addition to sea salt and black pepper on just about everything!  Healthy Shopping List
  9. Liquid Smoke – Flavor meat, soups, or veggies with this delicious condiment. Your food will have a whole new twist when you use a little liquid smoke. My favorite veggie to use this on is roasted okra. Yummmmm! Healthy Shopping List
  10. 100% baking cocoaBaking cocoa is my favorite! It makes my protein shakes more chocolate-y! I add 2 Tbsp, along with stevia, to my coffee or with just plain hot water to make a mocha or hot chocolate. This is great for craving control! I add it to plain Greek yogurt with stevia to make “pudding,” and I’ve even mashed a banana with cocoa powder, stevia, water, and a scoop of chocolate protein powder to make a post workout pudding. Don’t judge. 😉 Healthy Shopping List
  11. Stevia – I used Sweet Leaf flavored liquid stevia drops and Stevia In The Raw to sweeten anything in place of sugar. 🙂 Healthy Shopping List Condiments

I would love to hear some of your favorite condiments that are fat-loss friendly! Please comment below and let me know what condiments are on your healthy shopping list. 🙂

xo -Jill


Affiliate Disclosure: This post includes affiliate links. If you buy through the link, the price is still the exact same for you, but I make a small percentage for recommending the product. The opinions expressed in the post are my own and all products shown are those I have used and truly believe in. Thanks for supporting my blog!

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Food Cravings. How do I stop them?

One major struggle that women have is food cravings.

UGH! I know. It’s so frustrating to *want* to eat healthily but have food cravings pop up in the afternoon or evening when your willpower is at its lowest.

As you can imagine, I receive many emails asking the following question:

Q: How do I stop food cravings?

A: Besides eating for fat loss and making good lifestyle choices (like sleeping enough and de-stressing), there 2 primary supplements that I use to control or stop food cravings. Supplementation is rarely my recommendation, but when food cravings are a huge issue, these supplements are worth a try!

At the end of this post, I’ll give a few secondary ways to stop food cravings as well.

  1. Stop food cravings with BCAAs

BCAAs are branched chain amino acids.

Simply speaking they are broken-down protein molecules.

Usually, BCAAs are purchased in powder form and added to water. They can be used for multiple purposes.

Many people use BCAAs when working out fasted. The purpose for this is to provide the body with amino acids so that muscle tissue is preserved. When you workout, muscle tissue can be burned ALONG with fat. BCAAs help to preserve muscle tissue without having to eat protein prior to your workout.

BCAAs can also provide the body with energy similar to ingesting carbs but without the insulin response. This is another benefit to drinking them prior to working out fasted. BCAAs are also great for muscle retention and muscle gain, particularly in the post workout window.  This is why most all commercial protein powders include BCAAs in them.

Note that if you are eating a protein packed meal after your workout, you do not need to also supplement with BCAAs at that post workout time period.

BCAAs have been clinically shown to balance blood sugar (glucose) which makes them an excellent hunger and craving suppressant. Given the fact that fat loss often (not always) requires a lower carb intake than people are used to, BCAAs can become your best friend for achieving leanness. They can help in regulating hunger and cravings by supplying the brain with the energy it needs.

BCAAs can also lower cortisol. These lower levels will offer the overlapping ability to suppress your stress induced cravings.

Dosage is 5-10 grams pre (fasted) workout. If you are taking them to suppress hunger and cravings, 5 grams is a good dose.

My personal experience:

Although I’m personally a huge fan of getting all of my nutrition without supplementation, BCAAs is one of my exceptions. Most days, I work out fasted first thing in the morning. Working out fasted is good for fat loss, but can cause muscle loss as well. Having more muscle is great for fat loss. BCAAs can provide the best of both worlds and allow me to workout fasted without the loss of hard-earned muscle. I also use them successfully for my own cravings. When clients report having cravings, this is one proven way I can recommend that regulate body functions that fight those cravings.

Here are 3 of the name brands that I have used that taste great!

  1. Momsanity BCAAs are my top choice. It has all natural ingredients, perfect ratios of leucine, isoleucine, and valine, and has a nice fruit punch flavor. This one is my top pick because of the ingredients and ratios of the BCAAs plus it mixes well in my water bottle! I featured this product in a blog post on the benefits of BCAAs for women.
  2. The MRM Reload is watermelon flavored. It is sweetened with stevia and xylitol which I prefer over artificial sweeteners. It stirs well with a spoon. They make a version sweetened with artificial sweeteners, so be sure to check the label in the picture before purchasing. The one I have linked was the correct version at the time of this blog post. 🙂
  3. The Scivation Xtend needs a little shaking to get it mixed well. It’s sweetened with sucralose (same as Splenda) and can cause some people GI issue (mainly gas and bloating) if used often. It’s very tasty in the green apple flavor (think: Jolly Rancher).
The science:

If you’re interested in the science behind BCAAs, here is a great article from Metabolic Effect which is where I received my nutrition coaching certifications as well as one of my personal training certifications.

2. Stop food cravings with 100% cocoa powder

Obviously, if you can get a handle on food cravings, you are less likely to grab that unhealthy food that’s calling your name. Consuming baking cocoa will also release serotonin in the brain causing you to feel happy and euphoric. 🙂 As a bonus, it has almost no calories, it’s high in fiber, and it contains compounds that blunt hunger and reduce cravings. Through research studies, it has been shown to lower blood pressure and balance blood sugar. Good stuff for the fat loss lifestyle!! Check out this blog post about cocoa by Metabolic Effect if you are interested in reading more.

Here is a way to incorporate cocoa into your daily fat-loss lifestyle. Grab a mug of this yummy drink as an after dinner treat or to curb an afternoon craving!

Hot Cocoa Drink

Ingredients:

  1. Hot Water
  2. 1-2 Tbsp of 100% baking cocoa
  3. Stevia to taste
  4. Optional: add a pinch of cinnamon or cayenne pepper to the drink, add a splash of almond milk, or even flavored stevia drops (like Sweet Leaf Sweet Drops English Toffee), add coffee to make it a mocha.

Directions: Heat a mug of water. Stir in a 1-2 Tbsp of 100% cocoa. Sweeten w/ stevia or Truvia to taste (approximately 3 packets but depends on your preferences). Enjoy!

Another pre-mixed option is Metabolic Effect’s Craving Cocoa. It has excellent reviews from many followers of Metabolic Effect!

food cravings

Additional Ways to Stop Food Cravings

  • Eat small amounts of protein regularly
  • Make sure you’re getting an adequate amount of sleep
  • Add flavor to water (lemon, lime, Vitamin Water Zero)
  • Unsweetened almond milk with cinnamon sprinkled on top
  • Drink hot tea
  • Chew gum
  • Brush your teeth
  • Eat a pickle
  • Have a piece of lower sugar fruit (sweet craving)
  • Have celery with peanut butter (crunchy craving)
  • Make an effort to avoid things that you KNOW trigger temptation and cravings
  • Go outside —> Get busy.
  • Give it time to pass
  • Know that success breeds success. Giving in will sabotage success.
  • Assure yourself that it WILL get easier the more you succeed!!!

Have you tried any of these methods? If so, comment below with what works best for you!

xo -Jill

p.s. If you haven’t already, sign up for my newsletter to receive a free copy of my Lean Lifestyle Guide for Busy Women. The included meal plan is designed to help balance out your hunger, energy, and cravings. I know you’ll enjoy the guide!
p.p.s. For more “Q&A” style blog posts, click here. http://jilljacobs.me/category/qa/

Affiliate Disclosure: This post contains affiliate links. Your pricing does not go up, but if you register through my link I get a bit for referring you. Thanks for supporting my blog!

 

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{Recipe} My Go-To Chocolate Banana Protein Shake

By Jill Jacobs

I’m often asked about what in the world to eat after a strength training session. I covered that HERE but wanted to share with you EXACTLY what I eat post-workout most days. 🙂

It’s soooo yummy, so I encourage you to give it a try!

My Go-To Chocolate Banana Protein Shake

For a voluminous shake use a large blender. 🙂

Ingredients:
  • 1/2 to 1 cup ice or more if you prefer
  • 1 cup water
  • Unsweetened almond milk or coconut milk
  • Stevia to taste
  • 1-2 scoops Chocolate Protein Powder (I use this one.)
  • 1/2 – 1 small to medium banana (frozen is nice but fresh is great, too)
  • More chocolate-y option: 1 or more Tbsp of cocoa and 2 additional packets of stevia or Truvia
  • Optional: A scoop of Barlean’s Chocolate Silk Greens Powder (so healthy!)
  • Optional: 1/8 tsp xantham gum (thickens and keeps it mixed when you aren’t drinking the shake right away)
  • Optional: a handful of spinach that I PROMISE you won’t taste 🙂
Directions:

First, I add the water and ice to the blender. Next, I add the rest of the ingredients saving the almond milk (unsweetened/plain) for last. Blend until smooth. ENJOY! (THIS is the blender system I use. LOVE IT!)

I LOVE this healthy “milkshake”!

Chocolate Banana Protein Shake

I get 2 full glasses like the one in the photo of my chocolate banana protein shake using a large blender with lots of water and ice. It takes me a while to eat it and keeps me full for about 3 hours. I rarely stray from this recipe because it’s so delicious. When I use another recipe, I miss this one so much that I’m tempted to have a 2nd shake later for my snack. Haha!

For more protein shake recipes, be sure to sign up for my newsletter. You get my Lean Lifestyle Guide plus 9 protein shake recipes. For more high protein recipes on this blog, go here.

Do you drink post workout shakes? If so, what’s your favorite combination? Let me know below! I love finding new recipes to try.

xo -Jill

 


Affiliate Disclosure: This post includes affiliate links. If you buy through the link, the price is still the exact same for you, but I make a small percentage for recommending the product. The opinions expressed in the post are my own and all products shown are those I have used and truly believe in. Thanks for supporting my blog!