Lose Fat & Keep Muscle with Super Foods

Peanut Butter and Banana Protein Shake
A successful fat loss program is going to take you out of your comfort zone in the kitchen and also in the gym. Over the next few months, I will be uploading helpful videos and information to help you achieve your fitness goals. I have put together a video blog to show you how to make a superfood protein shake. Each week I will be loading a new video blog.

I’ve had some pretty bad protein shakes in my time, this isn’t one of them. Introducing my favorite peanut butter and banana Super Food power shake. If you love peanut butter (and who doesn’t) you’re going to love this one, plus it’s loaded with energy-boosting Super Foods. Let’s talk nutrition, this shake is high in lean protein, fiber and complex carbs, antioxidants, potassium, vitamins B6 & C, and heart-healthy mono/polyunsaturated fats. It’s super healthy and packed with incredible taste. If you want to cut down the calories but sacrifice healthy fats, you can swap out the natural peanut butter for low-calorie peanut butter.

A Quick Study:

Depending on the brand of peanut butter you purchase, 2-tablespoons serving of peanut butter contains more than 8 grams of protein, nearly 2 grams of dietary fiber, 208 milligrams of potassium, more than half a gram of iron, 24 micromilligrams of folate, 188 calories and 3 grams of sugars. The fat content is 16 grams per serving, but only 3 grams of those are saturated. The rest of the fats are mono- and polyunsaturated, which have proven benefits for heart and muscle health. While the amounts of protein and fiber are not large, every bit counts when managing your macros.
Bananas are high in antioxidants, providing free radicals and protection from chronic disease.

Super Food – Bananas

Bananas have gained the ranks as a Super Food!!
A slightly green, medium-size banana will fill you up and boost your metabolism with its 12.5 grams of Resistant Starch. Even a ripe banana still ranks high on the list of foods containing RS (resistant starch), with almost 5 grams.
Here are just a few things bananas have to offer:

  • Helps overcome depression due high levels of tryptophan.
  • Eat two bananas before a strenuous workout to pack an energy punch and sustain your blood sugar.
  • Protect against muscle cramps during workouts and night time leg cramps.
  • Banana can also counteract calcium loss during urination and build strong bones.
  • Regulates blood sugar and as part of a weight loss workout program.
  • Aids in weight loss.
  • Strengthen the nervous system
  • Helps with the production of white blood cells due to high levels of vitamin B-6.

Proteins

Whey Protein

Whey protein supplementation along with the right exercise program can help improve muscle development and promote the growth of lean tissue mass. There are many benefits to using whey protein in your shakes. Whey protein is considered a complete protein, contains all 9 essential amino acids and is low in lactose content.
Here are just a few benefits of Whey:

Whey PROS

  • Adding whey protein powder to your nutrition and fitness program can have several advantages, particularly for weight loss.
  • In several test cases people who added whey protein lost more weight and felt less hungry then those that didn’t.
  • Anti-cancer properties – Promising results have been published for the use of whey protein concentrate (WPC) and glutathione modulation in cancer treatment.
  • High cholesterol – according to one study there was a significant decrease in total cholesterol and LDL cholesterol at week 12 in the whey group compared with other groups.
  • Asthma – One study found that children with asthma who were supplemented with whey for one month had an improved cytokine response.
  • Research studies have found that beverages that were supplemented with whey protein significantly reduced blood pressure in patients with hypertension.

Whey CONS

  • There can be some unknown ingredients in it. The front label will say 100% whey protein. However, the ingredients label may include artificial flavors. xantham gum, soybean or other oils, artificial sweeteners, sugar and other ingredients which may or may not be healthy.
  • If you’re already getting enough protein in your diet, then utilize whey protein powder as an additional enhancement, you might be doing your body more harm than good. If you need more information about this get in touch with me here
  • Added calories. Whey protein adds calories so account for them.

Other side effects can be:

  • Stomach pains
  • Cramps
  • Nausea
  • Headache
  • Fatigue

Soy Protein

Soy protein is plant based and comes from soybeans. Soy protein is considered a complete protein and contains all the essential amino acids. Soy protein is rich in both arginine and glutamine. Arginine helps muscle formation. Soy has a slower absorption rate than other protein which means it takes the body longer to digest the protein. Soy protein is extremely helpful in forming new muscle tissue but less helpful in rebuilding muscle. Because Soy is a plant based protein it can be a great alternative for those of you with dairy allergies. Soy protein is lower on the BV (Biologic Value) scale and therefore you may need a greater quantity to equal the same amount of protein that is actually absorbed by the body. Contact me for more information on adding additional protein to your nutrition plan.
Here are just a few benefits of Soy:

Soy PROS

  • The FDA has shown that a diet which includes at least 4 servings of soy protein each day plays a part in reducing the bad cholesterol, known as LDL cholesterol, by up to 10%. However, the good cholesterol, HDL cholesterol, is not reduced by adding the 4 servings of soy protein each day.
  • Studies have shown that soy protein attacks the plasma in LDL cholesterol while not affecting HDL cholesterol in any way.

Soy CONS

  • Some have concerns about the isoflavones found in soy. Studies suggest that isoflavones can disrupt the body’s hormonal balance.
  • Some experience digestive issues.
  • Soy has been implicated in thyroid problems as well as changes in testosterone and estrogen levels.

Alternative Proteins

Egg Protein

Egg protein is made from egg white. It’s fat-free, very high in protein, and is considered a perfect source for protein because of its complete makeup of essential amino acids, branch chain amino acids, and glutamic acid. Your body absorbs egg protein completely, which is why it is at the top of the list for standard absorption measurement.

Pea Protein

Pea protein can help with both a pre-workout energy boost and improved post-workout muscle recovery. It includes complete amino acids, including high levels of branched-chain amino acids (BCAAs).

Rice Protein

Brown rice protein powder has many benefits for health and fitness. It provides a convenient source of protein for vegetarians and others who follow restricted diets. Being allergen -friendly, it may also make an excellent choice for individuals with dairy, soy and/or gluten allergies. Like other protein sources, brown rice protein can assist in weight loss or weight management, with the advantage of being very low fat and low calorie.

Liquids

Milk

If you didn’t already know, milk contains protein, which helps to rebuild muscles. Drink a glass of milk after you exercise to give your body what it needs to recover. It can also help with soreness and replenishing fluids that you lost during your workout. Those that have a glass of low-fat or skim milk tend to lose weight and maintain muscle more than those who just exclude milk from their diet.

Soy Milk

Soy milk can deliver as much protein as dairy milk. Each cup of soy milk contains 7 grams of protein composed of all varieties of essential amino acids. Soy protein is considered great sources of a complete protein which provides all-around nutrition for healthy muscles. Studies have shown that regular intake of soy products in addition to routine exercise can lead to reduced body fat and a higher percentage of lean muscles.

Almond Milk

If you’re someone who wants to gain more muscle, strength, and power, almond milk can help you! It’s rich in protein and riboflavin, both of which increase the Vitamin B and iron levels in your body. This is very good for the absorption of oxygen and protein needed for energizing the body, growing muscles, and repairing cells. Combine drinking almond milk with a proper nutrition and fitness program and you’ll soon have the fit body you desire.

Rice Milk

Rice milk contains more carbohydrates than cow’s milk. However, unlike cow’s milk, rice milk doesn’t contain lactose or cholesterol. This makes it healthy for your heart, as well as safe for those who are lactose intolerant. Rice milk doesn’t contain as much calcium or protein as cow’s milk. Since rice milk doesn’t contain a high amount of protein, those who use rice milk as a milk substitute must plan to include more protein in their diet through other means. Most commercial brands of rice milk are fortified with calcium. This is why a serving of fortified rice milk provides the same amount of calcium as a serving of cow’s milk. Rice milk is also often fortified with niacin, vitamin B12, vitamin A, vitamin D, and iron.

What’s in this Shake?

Peanut Butter and Banana Protein Shake: Ingredients

1 scoop protein of choice
1 Banana
2 tablespoons peanut butter
1 Cup: Water/ Milk/ Soy Milk/ Almond Milk
Base your calorie count on the volume of ingredients your using. Quantity requirements will depend on your goals and workout program. Ask me for my recommendations

Making your Shake

Peanut Butter and Banana Protein Shake: Directions

– Add Ice
– Add Banana
– Add Peanut butter
– Add Protein
– Add Liquid

Blend until you get your desired consistency

More Information Nutritional information is editorial opinions and is given without warranty, and are not intended to replace the advice of a nutritionist or health-care professional. These opinions are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Consequently, any information about foods may not necessarily be healthier for you than any other food. All foods, regardless of my opinion have the potential to play an important role in your diet.