Photo: Aaron Black-Schmidt

Nutrition: The Ultimate Protein Shake To Power Up

You’ve heard it a million times: to build muscle mass you need protein. But as with most things in life, it’s a little more complicated than that.

Perhaps the biggest misconception is that you simply need to consume a certain amount protein each day. While the amount you consume is important–experts suggest active athletes looking to gain muscle mass consume 0.7 to 1 gram of protein per day for each pound of body weight–it’s equally important how you consume your protein.

While a hearty steak dinner will pack on the protein, much of that precious nutrient will go to waste. That’s because our bodies can only process about 25 to 35 grams of protein in one sitting, so you’ll want to space out your protein intake throughout the day. For example, if you weigh 180 pounds then ideally you should have five meals a day with about 25 grams of protein each.

Obviously that’s easier said than done, especially with jobs, kids and the daily hassles of life. But you don’t need full fledged smorgasbords every sitting to achieve this goal. In fact, you don’t even need to sit. To save time, we came up with the ultimate protein smoothie as a tasty meal suppliment.

We recommend two a day for athletes in training, ideally immediately after workouts and spaced evenly between breakfast, lunch and dinner. It’s easy, it’s fast, it’s on-the-go, and it’ll give you the extra fuel you need to see real results in your muscle building efforts. Not to mention, it’s delicious!

Choco-Banana Delight Recipe 


  • 1 1/2 frozen bananas
  • 20 to 30 grams of chocolate protein powder
  • One dollop of natural, organic peanut butter
  • One teaspoon of coffee grounds (for an added energy and flavor boost)

Blend and Enjoy!


Five healthy snacks for a quick boost.

Five more nutritious smoothie recipes for paddlers on the go.