For all athletes and for all followers of the high-protein diet, today I suggest a greedy, satiating and naturally protein-rich snack. In fact, today we will prepare an excellent protein shake together, also free of cholesterol and lactose because we will mix all the ingredients with soy milk. What ingredients will we use in our good protein shake?
- Almonds which, in addition to being a source of proteins, also provide some important vitamins (vitamins E and B2) and mineral salts such as manganese, calcium, copper and phosphorus.
- Bitter cocoa, a source of antioxidants (polyphenols), is an ally in the fight against free radicals and then let's face it, cocoa improves mood (it is no coincidence that it seems to favor the production of serotonin)!
- Bananas, rich in carbohydrates, which provide simple sugars in the post workout. Bananas are also rich in vitamin A, vitamins of group B, vitamin A and vitamin C. Vitamin B6 is also important, able to facilitate the metabolism of proteins.
- And of course we will use protein powder (soy protein), one of the most popular supplements for athletes: they are very useful in the immediate post-workout because trained muscles urgently require nutrients for reconstruction.
Video of the Recipe
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Identity Card of the Recipe
- 80 KCal Calories per serving
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Ingrediants
- 100 g of banana
- 5 g (1 teaspoon) of unsweetened cocoa
- 80 g (5-6 cubes) of ice
- 300 ml of soy milk
- 20 g of almonds
- 30 g of concentrated soy protein
Materials Needed
- Pan for toasting almonds
- Electric glass blender
- Glasses
- Banana knife and cutting board
- Precision balance
Preparation
- Toast the almonds on a very hot pan, being careful not to burn the surface.
- Pour the almonds into the glass of the electric blender. Add the peeled and sliced banana, unsweetened cocoa powder, soy milk and protein powder.
Attention
We used soy milk and soy protein in this smoothie. Those who don't particularly like soy can replace these ingredients with skim milk and whey proteins (vanilla, cocoa or fruit flavor).- Blend all the ingredients also adding the ice (5-6 cubes): 2 minutes are enough to chop / melt the ice and to obtain a smoothie with the right consistency.
- Pour into glasses and serve.
- The protein shake can be stored in the refrigerator for a couple of days, tightly closed in a glass jar or in a bottle.
Alice's comment - PersonalCooker
Lightning fast to prepare, you will be looking forward to finishing your workout to take on this concentrate of delicious proteins and simple carbohydrates. While I'm not a follower of the high-protein diet, I admit that I like to have a glass of protein shake after my workouts (albeit rather bland).
Also try the protein shake with oats and barley!Nutritional values and Health Comment on the recipe
The Protein Shake with Almonds, Banana and Cocoa is a drink with no ingredients of animal origin, useful for protein supplementation and without cholesterol (therefore suitable for diet against hypercholesterolemia). The medium portion of Protein Shake with Almonds, Banana and Cocoa is about 150-200g (120-160kcal).
