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Healthy Dancer

Protein Powder

By Sarah Maughan

You’ve just completed a workout, and your muscles are exhausted. Since protein is essential to your recovery, consider incorporating a protein powder into your diet. There are so many great protein powders out there, but to enhance recovery we want to consume certain amino acids in higher quantities. L-Glutamine is an amino acid necessary for muscle repair, which can help decrease soreness and reduce recovery time between workouts. Branched-chain amino acids (L-Leucine, L-Isoleucine, L-Valine) help to prevent muscle breakdown and aid in muscle building after exercise. Canadian company Vega has a good protein powder that contains both, which makes it ideal for an enhanced recovery protein powder. (See our contests page for you chance to win a Vega prize pack.)

There are many ways you can add a protein powder into your diet – one of the most common is to add it to a fruit smoothie. In a blender, combine a cup of frozen fruit and a cup of your liquid (whether milk or water). When you have the desired consistency, add your protein powder and give it another quick blend. You can adjust the consistency by adding additional liquid or ice if necessary. 

Tropical Dream Smoothie 
1/2 cup strawberries, chopped 
1/2 cup fresh pineapple, chopped 
1.4 red bell pepper, chopped
1 cup milk of choice 
1 tbsp almond butter
1 scoop vanilla protein powder 

Recipe and Nutrition Tip provided by Sarah Maughan, B.A. RHN, a registered holistic nutritionist with a specialty in food allergies/intolerances and sports nutrition. 

Learn more >> sarahmaughan.ca

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