What do cayenne pepper, ginger, flax and spinach have in common? They’re just a few of the many inexpensive ingredients you can use to increase the nutritional value of your post-workout shake. While we traditionally think of post-workout shakes as a source of protein and some carbs to replenish fatigued muscles, they can also provide an opportunity to stock up on superfoods. Mix and match any of the following ingredients from our list to create your very own supercharged protein shake. The new flavors and textures will have your taste buds feeling as good as your muscles!
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Raw Oats
Oats have both soluble and insoluble fibers, which are important for overall health, digestion, and preventing certain diseases. According to the American Heart Association, consuming whole grains high in soluble fiber can help to lower unwanted cholesterol levels.Here are 5 great ways to enjoy oats.Serving amount per shake: 1-2 tbsp.
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Spinach
Spinach and other green leafy vegetables may be some of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been linked to a reduction in the risk of heart disease.Serving amount per shake: A handful or 8-10 leaves.
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Flaxseed
Ground flaxseed is another excellent source of dietary fiber. Also beneficial to your health is flaxseed oil, which is a great source of omega-3 and omega-6 fatty acids, which aid in digestion. According to recent studies, omega-3 fatty acids have been shown to reduce inflammation and help prevent certain chronic diseases, such as heart disease and arthritis.Serving amount per shake : 1 tsp.
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Turmeric
Curcumin, the active ingredient in turmeric, “has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities,” according to a review in Advances in Experimental Medicine and Biology.Serving amount per shake: 1/2 tsp.
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Cayenne Pepper
Capsicum, the active ingredient in cayenne pepper, has been shown to increase circulation and contribute to weight loss.Serving amount per shake: 1/4 tsp.
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Ginger
While ginger is generally recommended to help alleviate nausea and an upset stomach, it’s also believed to have anti-inflammatory properties.Serving amount per shake: 1 tsp.
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Mix it Up
Want to add even more punch to your protein shake? Use a combination of the ingredients mentioned earlier for even greater nutritional benefits.Throw some raw oats, flax and spinach into your next shake to activate your digestion and get things moving in your body with a powerful dose of fiber. Need a little added heat to help get your blood flowing? How about adding some cayenne pepper, ginger, and turmeric for a major antioxidant boost.
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For Coffee Lovers
If you love using either chocolate or vanilla protein powder as a base, you can mix it up by adding raw cacao nibs and coffee beans for a little extra crunch in every sip, not to mention a delicious mocha infusion. Want an even more intense flavor? Add your leftover morning coffee to the mix, and if you’re feeling daring throw in a pinch of cayenne for an extra detoxifying kick.
What do cayenne pepper, ginger, flax and spinach have in common? They’re just a few of the many inexpensive ingredients you can use to increase the nutritional value of your post-workout shake. While we traditionally think of post-workout shakes as a source of protein and some carbs to replenish fatigued muscles, they can also provide an opportunity to stock up on superfoods.
Mix and match any of the following ingredients from our list to create your very own supercharged protein shake. The new flavors and textures will have your taste buds feeling as good as your muscles!
Raw Oats
Oats have both soluble and insoluble fibers, which are important for overall health, digestion, and preventing certain diseases. According to the American Heart Association, consuming whole grains high in soluble fiber can help to lower unwanted cholesterol levels.
Spinach and other green leafy vegetables may be some of the best cancer-preventing foods. Studies have shown that eating 2 to 3 servings of green leafy vegetables per week may lower the risk of stomach, breast and skin cancer. These same antioxidants have also been linked to a reduction in the risk of heart disease.
Serving amount per shake: A handful or 8-10 leaves.
Flaxseed
Ground flaxseed is another excellent source of dietary fiber. Also beneficial to your health is flaxseed oil, which is a great source of omega-3 and omega-6 fatty acids, which aid in digestion. According to recent studies, omega-3 fatty acids have been shown to reduce inflammation and help prevent certain chronic diseases, such as heart disease and arthritis.
Serving amount per shake : 1 tsp.
Turmeric
Curcumin, the active ingredient in turmeric, “has been shown to exhibit antioxidant, anti-inflammatory, antiviral, antibacterial, antifungal, and anticancer activities,” according to a review in Advances in Experimental Medicine and Biology.
Serving amount per shake: 1/2 tsp.
Cayenne Pepper
Capsicum, the active ingredient in cayenne pepper, has been shown to increase circulation and contribute to weight loss.
Serving amount per shake: 1/4 tsp.
Ginger
While ginger is generally recommended to help alleviate nausea and an upset stomach, it’s also believed to have anti-inflammatory properties.
Serving amount per shake: 1 tsp.
Mix it Up
Want to add even more punch to your protein shake? Use a combination of the ingredients mentioned earlier for even greater nutritional benefits.
Throw some raw oats, flax and spinach into your next shake to activate your digestion and get things moving in your body with a powerful dose of fiber. Need a little added heat to help get your blood flowing? How about adding some cayenne pepper, ginger, and turmeric for a major antioxidant boost.
For Coffee Lovers
If you love using either chocolate or vanilla protein powder as a base, you can mix it up by adding raw cacao nibs and coffee beans for a little extra crunch in every sip, not to mention a delicious mocha infusion. Want an even more intense flavor? Add your leftover morning coffee to the mix, and if you’re feeling daring throw in a pinch of cayenne for an extra detoxifying kick.
