When I was twelve years old I made my friend Kim drink protein smoothies with me. Do you remember that Kim? I’m pretty sure you only drank them because you were scared of me. Anyhow, Kim and I drank the smoothies with added protein powder because I believed it would make us stronger, fitter, and healthier.  Sure, the protein powder didn’t really taste good, but we really wanted 6 pack abs (or maybe that was just me?)

Today, eighteen years later Registered Dietitian Heather spends her days convincing people that you do not need to add protein powder to your smoothies. You do not need to add protein powder to anything. Yes, protein is super important for building muscle after your workout, but ingesting it in the powder form versus the food form has no advantage.

So what should you eat after your workout? Just as with the pre-workout meal, you want to eat a combination of protein (for muscle recovery and building) and carbs (to replete glycogen stores). Aim to get at least 20 grams of protein within one hour of your workout (this is when your muscles are the most metabolically active and can best use that protein for muscle synthesis). For a larger athlete, 30 grams of protein may be ideal, but amounts much higher than this can not be absorbed by the body at one time.

If it’s not meal time after your workout try one of these high protein snacks…

• 1 cup of cottage cheese with berries or pineapple
• 2 eggs on whole grain toast with a slice of cheese and tomatoes
• Smoothie made with greek yogurt, frozen fruit, and spinach
• 3-4 ounces of tuna or chicken (fresh or canned) with 5-8 whole grain crackers

If you find that you’re gaining weight, despite exercising more, it may be because you are over compensating with your post-workout meal. Keep in mind that 1 hour of intense exercise can result in a 400-600 calorie burn (depending on your size, type of exercise, etc). Also keep in mind that 2 slices of pizza has roughly 500 calories. A post workout snack should be no more than 250 calories and a meal no more than 600 (unless your goal is to gain weight). For females, its unlikely that you would gain more than a pound of muscle mass in six months. Males can gain considerably more muscle, so its important to measure your success not just by the number on the scale.

In conclusion 1) protein powders are not a magical recovery drink  2) 20-30 grams of protein within 1 hour post workout will help your body the best 3) Be mindful of your caloric intake if your goal is to lose weight. And last but not least, you should actually enjoy the food you are eating.

By posting this recipe I am entering a recipe contest sponsored by the Wild Blueberry Association of North America and I am eligible to win prizes associated with the contest. I was not compensated for my time.

I’ve pretty much re-made a slightly different version of this smoothie 2700 times this weekend. My counters and fingers might be stained blue, but I think I have finally achieved smoothie perfection. This smoothie is perfectly balanced between sweet and tart, thick and creamy, without being gritty or chunky. It is bursting with flavor from the blueberries and lemon, and ends on a refreshing minty note. The sparkle comes from grapefruit flavored sparkling water! It makes for a perfect summer drink, or rather, February in Southern California drink! I totally sipped my blueberry smoothie as I lounged poolside this weekend. If you are in the middle of a snow storm, my deepest apologies.

Let’s talk about blueberries. I’m frequently asked what the healthiest fruit is. While it’s not really my favorite question to answer (because I believe in fruit equality and diversity), I would have to say blueberries are one of the healthiest fruits. Specifically, wild blueberries, which have twice the antioxidant capacity of regular blueberries. They are also high in fiber, relatively low in sugar and packed with vitamin C. Whether you are fighting a cold, lounging by the pool, or looking for a great pre-work out energy drink, this smoothie is your answer.

P.S. Don’t be scared of frozen fruit. In most cases, frozen fruit is just as healthy as fresh, and it makes for a much more delicious and rich smoothie, IMO. Ninety-nine percent of wild blueberries are frozen within 24 hours of harvest when they are at their peak flavor and antioxidant capacity. If you think about it, they are probably more nutritious then the fresh berries getting shipped from Chile (because fruit nutrition and quality does degrade over time).

What are you bringing to the Super Bowl Party? If you don’t have the time or the patience for home-made pretzels, try whipping up this super easy and tasty black bean salsa. I am a fan of traditional tomato salsa, but it’s February (not tomato season in Cali) and fresh tomatoes kind of suck right now. Which is why you want to add some more flavor and nutrition with other ingredients like black beans, cilantro, and corn.

This black bean salsa tastes so fresh and flavorful. I made it on taco night a couple weeks ago. Sadly I had to leave early for a dodgeball game before my family actually ate, and when I returned it was all gone. ☹ Not cool people!! But I definitely got in a few bites before I left and it was awesome. It’s wonderful on chips or tacos, if you want to be super healthy it also tastes  great on sliced cucumbers and jicama. I’m not telling you to avoid chips on Sunday Super Bowl Sunday, but if you make this salsa it is so flavorful on its own that you really don’t need a chip. Just any round, flat object, like a cucumber slice can get the job done.

Let’s talk about beans. According to my Mom beans were my first solid food. Not because she fed me beans, but because I swiped a handful from the table at Don Cuco’s Mexican Restaurant when she wasn’t looking. Super stealthy I am. At work, I have a table of fake foods. The beans, by far, generate the most attention. Really they are quite polarizing, people come into my office, they see the beans, and they either tell me how much they love them or they hate them.  Regardless if you love them or hate them (personally I’m a lover) you can’t deny that they are super healthy. Beans are a great source of vegetarian protein (they are rich in the essential amino acid lysine which is lacking in grains and other vegetarian protein sources), they are high in fiber, which is something a typical Western Diet is lacking in, and they have iron too, which we need for healthy red blood cells.

Which type of bean is best you ask? Which type of bean do you like best? There is your answer. Nutritionally, all beans are really similar. You don’t have to order black beans if you don’t really like them. I’m not sure why people tend to think that they are the healthiest, but there is not much truth to it.  For example, 1 cup of black beans has 15 grams of protein; 1 cup of pinto beans has 14 grams of protein. That’s hardly a difference.  The one exception is refried beans, which have added fat and may not be the best choice if you are trying to follow a lower calorie or reduced fat diet.

Alright, no more bean talk. I hope you try out this recipe!! If you do make it tag me on Facebook or Instagram. Who are you rooting for this weekend? Not like I really care, I don’t know whose playing. But I do know I will be scoping out the snack table and praying I win big in the football pool.