Today was carb-up day again, which means the perfect opportunity for me to experiment with new protein shake recipes! On all my weekdays other than ‘carb-up’ day, I keep my daily carb intake to a maximum of 60g, which is probably quite a bit lower then the average American daily carb intake (actually, it’s definitely a lot lower!). Today, my carb intake goal is 246g of carb while keeping my fat intake to less than 20g… this challenge has gotten much easier the more I get used to this weekly routine!
This is the perfect post-workout smoothie, as it’s high-GI carbs and little fat which is perfect after a hard workout. And if you love chocolate – especially dark chocolate – you’re in for a treat. This is more like a dessert then a ‘protein’ shake, so go ahead and put your feet up while you enjoy this…you deserve it. This also makes for a good breakfast when you’re in a rush – a great meal replacement!
I always plan to do my carb-up day on “leg day”, which is my hardest workout of the week (or should I say, my least favorite). I’ve decided to step my workouts up a notch and add in cardio into my daily routine, so today I had an extra surge of energy kick in when I reminded myself of my goals… I completed my hour-long leg routine and then went for an hour run outside. When I say ‘run’ I should clarify that it’s not actually running – I despise running with a passion – only because my shins kill me whenever I try, so I’ve managed to make-do with a speedy walk instead. I try not to think about comical I probably look to passer-bys…speed walking never looks as cool as running, but whatever. I wear my trusted Polar F40 heartrate monitor and make sure I keep my heart rate up, so that always keeps the speed in my step. Plus, I burned 753 calories from my workout…mission accomplished.
Anyways, I’ll get on with my amazing protein smoothie recipe! This is a chocolate-watermelon combo, that turns super creamy with the banana addition. I don’t bother picking the seeds out of the watermelon, because it gets blended anyways, and contrary to what I was told when I was little, you won’t get pregnant from swallowing the seeds. Just in case you were wondering…
Dark Chocolate & Watermelon RAW Protein Smoothie
Dietary Info: GF/DF/SF/PA/V and Vegan (*see notes at end of post for dietary codes)
Makes 1 serving
- 1 c. coconut water
- 1 scoop of raw protein powder (*see note)
- 2 Tbs. (12g) raw cacao powder or organic cocoa powder
- 1 c. (152g) watermelon, chopped
- 1/4 c. (60g) frozen blueberries
- half a frozen banana, chopped (60g)
- Blend all ingredients on high for 30 seconds, or until mixture is smooth and creamy. Sprinkle with a little more cocoa powder and kick your feet up and enjoy!
*notes: The protein powder I used in this recipe is unflavored RAW Protein by Garden of Life. It also comes in a yummy chocolate or vanilla flavor, but I’m all out – this tasted amazing anyways though! The thing I like about this protein powder is it’s RAW and organic sprouted protein and has live probiotics and enzymes too. It also is low fat/low carb with only 1g fat and 3g carb per scoop. You can read more about it and get it here.
Nutrition information per serving: Calories 326, Fat 4g, Carb 57g, Protein 23g
Special Dietary Needs:
Gluten Free/Grain Free = GF
Dairy Free = DF
Sugar Free = SF
Paleo Approved = PA
Vegetarian = V
Low Carb = LC
The above codes for specific dietary requirements will be found under each recipe title.