Few seniors meet the guidelines for protein in their daily menus. We love this recipe for a healthy protein smoothie because it is easy to make and packs a powerful punch with proteins.
Currently the Recommended Dietary Allowance (RDA) for protein is 0.8 gram per kilogram (g/kg) of body weight a day for adult men and women. This RDA was set in 2002. As we age, seniors can easily lose as much as 50% of their muscle and even more of their strength. Newer research is showing that higher levels are needed for adults age 65 and older. Between 1.2 and 1.5 g/kg a day seems to be the target for healthy adults. Below is my quick, easy and healthy protein smoothie; the same recipe that I consume after my workouts and the sports beverage that often becomes my entire lunch.
Rob’s Healthy Senior Smoothie
Following every resistance training session, I drink a healthy protein smoothie using whey protein powder. Within 45 minutes of my workout I down 16 oz. of the following whey protein recipe:
- 1 cup coconut milk (or almond milk)
- 2 scoops vanilla or chocolate whey protein powder
- 1 banana
- 1 tsp. vanilla extract
- 1 cup berries (blueberries or strawberries)
- 1 tsp. flaxseeds or chia powder
- Blend ingredients and enjoy!*
The whey protein stimulates the immune system and is an excellent antioxidant, plus two scoops provide 40 grams of protein or a whopping 308 kcal.
Coconut milk (not from cans) is high in saturated fatty acids and medium-chain triglycerides, which following a workout are both burned as fuel by the body. These are particularly beneficial in that they don’t require bile acids for digestion, and they’re directly shunted to the liver via the portal vein.
Flaxseed powder is an amazing source of dietary fiber and omega-3 fatty acids. Flaxseed’s effect on cholesterol and blood clotting lowers the risk of “hardening of the arteries” (atherosclerosis). Flaxseed is also used to lower the risk of osteoporosis, to protect against breast cancer, lung cancer, colon cancer, and prostate cancer.
Blueberries are brain food and help keep our memories sharp. They are also excellent whole-body antioxidants and anti-inflammatory compounds. Blueberries offer health benefits to cardiovascular disease, cognitive health, blood sugar conditions, and vision health, and even for anti-cancer prevention.
And lastly, one banana provides 422 mg. of potassium and 3 to 4 grams of fiber. What a powerhouse combo!
- Secret tip: During the summer months I freeze the banana in advance and add a cup of crushed ice to the blender.
Recent Comments