By Marni Rakes, MS, ISSN
Short workout and no time to eat…Have a smoothie!*Smoothies are also great after late evening workouts On the go vanilla smoothie:1 scoop flavored 90-110 calorie protein powder3-4 ice cubes (or ½ cup crushed ice)½ cup skim/soy milk¼ cup water 4 ounces low-sugar vanilla yogurt (40-60 calories per serving)Dash of cinnamonOptional – 1 spoonful ice cream (less than 110 calories per serving)
Combine ice cubes, milk, water, yogurt and cinnamon in a blender. *If you’ve been good with your training…add ice cream
Add protein powder to blender.
Blend mixture for 10-15 seconds until smooth.
You may need to add more water for your consistency needs.
Poor smoothie into glass and enjoy!
~ 230 caloriesTo your protein smoothie you can add a little of everything and anything to make it as yummy as you want. Extras include flax seeds, cottage cheese, glutamine powder (2-5 grams), yummy treats (small piece of dark chocolate, candy), frozen/fresh fruits, sugar free syrup, sugar free jelly, organic peanut butter, nuts, etc.
About Marni - See all Articles - Custom Nutrition ProgramMaster of Science degree in Exercise Physiology. Certified sports nutritionist through the International Society of Sports Nutrition. Spinning class teacher and CPR certified. 2006 Boston Marathon, 2006 IMFL, 2007 Ironman World Championship finisher and qualified for the 2007 Ironman 70.3 World Championship.