In the world of fitness and health, there are a lot of claims that don’t have any real scientific data proving them to be right. If you’ve ever heard of the term “bro science”, that’s exactly what we’re talking about. False science is literally everywhere and is seen in training protocols, nutrition, and even supplementation. Unfortunately, some people still believe in these false claims. One example is the consumption of protein supplements.
The Myth About Protein Shake Supplementation for Women
A lot of women still believe that protein shakes are only for men. They believe that if they were to drink it, they would become bulky and would acquire a manly look. This claim is not only completely false, but scientific data proves that women have a much harder time building muscle than men. (1) For men, building muscle naturally takes time so you can only imagine how much more difficult it is for a woman with three times lower testosterone levels to build muscle.
Drinking protein shakes will benefit both men and women alike. They help us build muscle, lose fat, boost athletic performance, and enhance recovery from workouts. (2) This protein shake recipe is unique because the ingredients can help benefit women.
Coconut water – Coconut water is an amazing ingredient that will help flush unwanted toxins from the body. It’s a popular cleansing ingredient that will significantly improve skin hydration making it look radiant and fresh.
Maca powder – Maca powder comes from the maca plant which is native in the Andes in central Peru. It’s highly nutritious and studies show that it can help alleviate menopausal symptoms such as insomnia, mood swings, hot flashes, and irritability. (3) Additionally, maca has been proven to help build muscle, boost strength, and improve energy levels. A study was done on rats and results showed that maca-fed rats had increased swimming endurance. (4)
Blueberry – Blueberries are high in vitamin C which helps increase the production of collagen. Collagen helps to smooth wrinkles on the skin and improve its overall texture.
This recipe is very easy to make and most of the ingredients can be found at your local grocery. Maca powder may be the most difficult ingredient to find but we recommend checking in specialty grocery stores. In just 5 minutes, your energy-boosting protein shake will be ready to drink.
In a blender, add ½ a small banana (sliced and frozen), ¼ a cup of frozen blueberries, 1 scoop of vanilla whey protein powder (isolate or concentrate), ¾ a cup of coconut water, 1 teaspoon of maca powder, 1 tablespoon of hemp seeds, liquid stevia (optional), and ½ a cup to 1 cup of ice and blend. When all ingerdients are mixed well, it’s ready to be served.
Ladies, don’t ever listen to anybody who tells you that you shouldn’t be drinking protein shakes. Scientific data proves that you will definitely benefit from protein supplementation. This protein shake recipe not only tastes wonderful, but it will make you feel great too!
More Protein Shake Recipes:
Energy-Boosting Protein Shake for Women – Balanced Nutrition In a Glass
- Prep Time: 5 minutes
- Total Time: 5 minutes
- Yield: 1 1x
½ small banana, sliced and frozen
¼ cup frozen blueberries
1 scoop (1 oz) vanilla protein powder
¾ cup coconut water
1 tsp maca powder
1 tbsp hemp seeds
liquid stevia to taste (optional)
½ to 1 cup ice
- Place all the ingredients in a blender and blend until smooth.
- Serve immediately.