Power up your morning with this tasty, high-energy breakfast protein shake
1/2 cup frozen mixed berries (blueberries, raspberries, strawberries)
1 packet instant regular oatmeal
1 scoop strawberry whey protein isolate
1/2 cup fat-free vanilla yogurt
1/2-1 cup water
Tip: For a change of pace, swap the oatmeal for shredded wheat bran. It’s an excellent source of whole grain and fiber, and a great slow-burning carb.
Besides the obvious health-boosting benefits of protein and calcium, this dairy food does your body good in other ways. It contains more calcium than milk, and has been found to help maximize fat loss — especially around the waistline — and minimize muscle loss. Yogurt is also a good source of glutamine, an important amino acid that helps you lose fat.
Whey protein isolate contains more protein, and less fat and lactose per serving than regular whey. It breaks down fast and releases amino acids into the blood- stream. That’s why we always recommend it when your muscles are most desperate for protein, like first thing in the morning. Plus, research shows that whey reduces hunger so you eat less throughout the day, making fat loss easier.
Red berries like raspberries are extremely fibrous, low in calories and chock-full of bone-building vitamin K. The pectin found in blackberries helps keep blood-sugar levels on an even keel. Blueberries are great for shedding fat because they contain pterostilbene, a compound that helps the body break down fat and cholesterol.
The carbs in oatmeal are slow-digesting and won’t boost insulin levels, which means you’ll stay energized longer without interfering with fat-burning.
NUTRITION FACTS: 318 calories, 40 g protein, 35 g carbs, 2 g fat