Try a Protein Smoothie After Your Next Run

Well, it's that time of year again. The days are getting warmer, the sun stronger, and my craving for cold, satisfying smoothies is back full force.

I have two go-to protein smoothies right now that hit the spot depending on how I'm feeling - a tropical smoothie for when I'm craving a light, refreshing drink, and a chocolate peanut butter recipe perfect for when I want something a bit more indulgent and substantial. Both are jam packed with good-for-me ingredients, and vegan. (But they're just as creamy as any with yogurt)

I like to add protein to ensure I'm getting enough as low levels can mean fatigue, decreased muscle mass, and an increased risk of injury. 

Note that with my smoothie recipes, all measurements are approximate - use as much liquid as you need to create the consistency you want. Thankfully making these are pretty easy - all it takes is combining the ingredients in a blender and blending until smooth. 

Tropical Sunrise Protein Smoothie

• 1/2 cup almond milk
• 1/2 cup coconut water
• 1/2 frozen banana
• 1/4 cup frozen pineapple
• 1/4 cup frozen mango
• 1 thin slice avocado
• 1 scoop vanilla protein powder
• 1 tsp. ground flax seed
• 2 pinches of shredded coconut (1 pinch to blend, 1 for garnish)

Chocolate Peanut Butter Protein Smoothie

• 1/2 cup almond milk
• 1/4 cup coconut water
• 1/4 cup water
• 1/2 frozen banana
• 1/3 cup frozen mango
• 3 - 4 frozen strawberries
• 1 scoop chocolate protein powder
• 2 tsp. peanut butter
• 1 tsp. ground flax seed

Both recipes make a smoothie that's about 10oz. So if you've just finished a long run or tough workout, you may want to have a piece of toast or handful of almonds as well. 

If you're wondering, I used Vanilla Spiru-tein shake and Vega Protein & Greens (Chocolate). 

Daily Burn is working with bloggers and others this month to spread the word about great protein shake recipes, so look for more at #ShowUsYourShake

You can find links to my other smoothie recipes here.

What are your favorite smoothie ingredients? * What do you crave after a run or tough workout on a warm day?

Chocolate Protein Power Bites

As much as I did not enjoy getting very little sleep Saturday night - with getting home quite late after a stellar Robert Randolph and the Family Band (if you don't know him, check him out) concert and daylight savings time taking effect - I sure do love the fact that it's still light out well after 6:00pm now. After work runs up the canyon are calling me!

Speaking of running... I am not ashamed to say that I am very happy with how things are going right now and I hope I didn't just jinx myself by saying that. This week I had planned to dial back on my mileage a little bit for an easy week, but I ended up with my highest mileage week so far this year. After weeks of cold, snow, and ice, the sun came out and the mercury rose this weekend. Saturday morning I got in 8.5 sunny miles around Denver followed by a Sunday run of 4.25 miles, part of which was a solid tempo run featuring some very speedy miles. My legs are a bit tired but my spirits are high. 

This week will be an easy week - even with several beautiful days in the forecast!

I'm a big fan of Picky Bars, recently receiving my first Picky Club shipment. They're delicious, easy to grab-and-go, easy to digest, and vegan. But I wanted to try my hand at making something similar, but different. 

And so became these Chocolate Protein Power Bites.

Given my intense - and probably slightly unhealthy - love of chocolate, it had to be a main ingredient in these protein bites.

Chocolate Protein Power Bites Ingredients (makes 12 bites): 

• 1.5 cups Dates - pitted and cut in quarters 
• 1 tbs + 1 tsp Almond Butter 
• 2 tsp Sunflower Seeds
• 1 tsp Chia Seeds
• 1 tsp Hemp Hearts 
• 1 tbs Vega Protein & Greens Chocolate Protein Powder
• 2 tbs Almond Milk
• 1 tbs Dark (or Vegan) Chocolate Chips 
• 1/4 cup Shredded Coconut (or more as needed)

It's a pretty easy process to make this goodness a reality. Put the first seven ingredients in a food processor and mix on low till you have a sticky, well-combined mixture and all the chunky date segments disappear. You'll likely need to scrape down the sides of the bowl a few times.

Once it's ready, transfer the mixture into a bowl and fold in the chocolate chips. Divide up the mixture using a tablespoon - these bites are slightly less than, to a full tablespoon. I suggest dividing up all the bites before the next step as the mixture is very sticky.

Roll each bite in the shredded coconut and shape as you go - you can tell they're handmade by the various shapes and sizes - then put them in the fridge till you're ready to enjoy. This batch made 12 Chocolate Protein Power Bites. 

While I don't have the calorie counts for these, I can say that they are both delicious - don't just take my word for it, try them! - and packed with healthy ingredients. The chocolate is an added bonus.

What is your favorite healthy 'treat'? * If you're a runner, how do you decide how many miles to run each day/week? Do you incorporate planned easy weeks?