5 Easy DIY Protein-Packed, Energy-Boosting Juices For Fitsters
All you need is a blender and fresh ingredients…
Need more energy? A protein boost? No need to splash out on pricey health drinks. Try these DIY recipes instead…
1. Morning Kick-start: Gwyneth’s Green Juice
A refreshing way to get your am dose of nutrients. This recipe, from Gwyneth Paltrow’s book It’s All Good, uses kale – a leafy vegetable rich in calcium, which is vital for maintaining strong bones.
Blend 5 large kale leaves, roughly chopped, ribs discarded; 1 lemon, zest and pith removed; 1 large apple, roughly chopped; 2.5cm piece fresh ginger; and 1 sprig fresh mint. Strain if too thick and drink immediately.
Serves 1. Per 252g serving: 502kJ, 1g fat (0g sat), 30mg sodium, 29g carbs, 6g fibre, 14g sugars, 4g protein
2. Cleanser: The Juice Lady’s Beetroot-Cucumber Cleansing Cocktail
Ginger is said to ease indigestion and flatulence and have anti inflammatory properties.
Blend 1 cucumber, peeled; 3 carrots, scrubbed, tops removed, ends trimmed; 1 raw beetroot with stem and leaves, scrubbed well; 2 celery stalks; 1 handful parsley; 2.5-5cm piece ginger, scrubbed; and ½ lemon, peeled. (Strain through a sieve if too thick.)
Serves 1-2. Per 641g serving: 752kJ, 1.5g fat (0g sat), 290mg sodium, 40g carbs, 13g fibre, 20g sugars, 7g protein
3. Post-gym Recovery: The WH High-Protein Blueberry Yoghurt Shake
Whey protein helps to maintain long, lean muscle.
Blend 1 cup frozen blueberries; ½ cup plain Greek yoghurt; 1 scoop plain or vanilla whey protein powder; 1 banana; ½ cup pomegranate juice; ¼ cup walnut pieces; and ½ tbsp vanilla extract.
Serves 1. Per 277g serving: 1 296kJ, 11g fat (1.5g sat), 30mg sodium, 39g carbs, 6g fibre, 25g sugars, 17g protein
4. Energy Shot: John Berry’s Energising Smoothie
The carbs in this smoothie from John Berry, founder and chief innovations officer of Kauai, provide energy, while the vitamin C will aid your metabolism and help fight off flu.
Blend 2 cups strawberries; 2 bananas; 25ml honey; 1 tbsp coconut shavings; and pineapple juice to almost cover fruit, until smooth.
Serves 1-2. Per 1 029g serving: 2 466kJ, 3g fat (1.5g sat), 30mg sodium, 143g carbs, 12g fibre, 107g sugars, 5g protein
5. Meal In A Glass: The PT’s Quinoa Smoothie
Quinoa is a great source of protein to balance sugar levels and help you feel full, says trainer Noeleen Bridle, who designed this recipe.
Blend 3 tbsp cooked quinoa; 2 fruits of choice (pawpaw and orange, or pineapple and orange); 2 tbsp raw oats (to thicken the smoothie); 1 tsp cinnamon; fresh lemon juice; honey to taste; and water (to desired consistency).
Serves 2. Per 667g serving: 1756kJ, 2g fat (0g sat), 10mg sodium, 104g carbs, 16g fibre, 63g sugars, 7g protein