Sheila Kealey

Chocolate Peanut Butter Protein Shake

Here’s an easy and delicious shake that is perfect after a hard or long endurance or strength workout. It is high in protein from yogurt, milk, and peanut butter, and the ingredients combine to deliver a rich and creamy shake.

A bonus is that this shake travels well too, so consider bringing it to your workout so you can refuel right after. A lot of shakes and smoothies tend to separate and look unappetizing when they sit for awhile, but this shake can sit overnight in the fridge and still look good the next day.

You can substitute chocolate syrup for the cocoa and honey (the shake will likely taste less chocolaty and sweeter).

READ Healthy or Hype? Protein Powder

Ingredients

1/2 cup Greek yogurt (I used plain, nonfat)
1/2 cup milk (I used nonfat)
1 tbsp. peanut butter (natural/just peanuts preferred)
1 tbsp. honey (or to taste)
1 tbsp. cocoa
1 medium banana

Directions

Combine all ingredients in a blender and blend until smooth.

Makes ONE 2-Cup Serving.

Why Is This a Good Recovery Shake?

This shake, made with everyday foods, is a good example of how many delicious foods fit the bill for optimal recovery fuel. It has everything you need for the 3 R’s of recovery . . .

Refuel. The banana and honey are carbohydrate-rich foods that will help you refuel and replace glycogen stores for your next training session. Yogurt and milk also contribute carbohydrates.
Rehydrate. Rehydrating with a liquid shake will help replace fluids lost in sweat.
Repair. Yogurt, milk, and peanut butter add protein to will enhance muscle-repair processes. You can read more about your protein needs here.

READ Refueling for Recovery

Nutrition Notes

A closer look at the healthful ingredients in your shake . . .

Protein-Rich Without Protein Powder. This shake gets 22 g of protein from food (Greek yogurt, milk, and peanut butter). Many high-protein smoothies and shakes are made with protein powders. These powders are unregulated supplements that are highly processed, expensive, and often contain many questionable ingredients that your body doesn’t need. While protein powders are convenient and fine to use from time to time, they shouldn’t be a dietary staple.
Peanuts have similar health benefits to other nuts, but are much more economical. They are a decent source of protein (about 7 g per 2 tbsp. of peanut butter), and are also a good source of the antioxidant resveratrol. Although some people consider nuts fattening, added to a healthy diet they do not promote weight gain, and have many health benefits, including reducing heart disease risk. Peanuts and peanut butter might also help control blood sugar and reduce the risk of type 2 diabetes, according to this study in women. And another study suggested that replacing a serving of red meat with a serving of nuts would decrease type 2 diabetes risk by 21%.
Cocoa contains compounds called flavonols that have been found to lower blood pressure and improve endothelial function, neutralize inflammation, increases healthy HDL’s, dilate blood vessels, help prevent atherosclerosis, and increase nitric oxide production (which has heart and potential endurance exercise benefits).
Milk is a good source of calcium, and provides carbohydrates, protein and fluid to this shake. Research shows that milk enhances exercise recovery. (Soy milk is a better substitute than almond milk).
Greek yogurt is exceptionally rich in protein, a good source of calcium, and contains probiotics – beneficial bacteria being studied for their influence on a range of health issues; some studies have focused on benefits in athletes. High yogurt consumption (> 7 servings/week) is linked to lower weight (especially in people who eat more fruit), and lower risk of diabetes.
Why nonfat milk and yogurt? The recipe calls for nonfat yogurt and milk, as the other ingredients make it rich and creamy, but feel free to substitute what you have on hand.

But here’s the difference. . . higher fat milk (2%) and yogurt (2 %) adds about 40 calories from fat (mostly saturated fat). Fat is high in calories that could take the place of the carbohydrates that you need for recovery. Also, the fat in dairy is mostly saturated, which is linked to many chronic diseases (the fat in dairy may not be as bad, but this is still a matter of scientific debate). A better diet strategy is to focus on healthy fats, which are found in nuts, seeds, or fatty fish. Or if you are having this shake as a snack and want more calories and/or fat, a healthier option would be to add more peanut butter.

Bananas are rich in fiber, and an excellent source of potassium, an essential mineral that most people don’t get enough of in their diets. Bananas also contain plant lectins, a type of protein being studied for disease-fighting properties.

Nutrition Per Serving

400 calories
22 g protein
44 g carbohydrate
9 g fat
6 g fiber
160 mg sodium
800 mg potassium
Iron: 8 % DV
Calcium: 30% DV

More Foods to Fuel Your Workouts

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This Week in Food, Health, and Fitness

This week, read about choosing the best running shoe, how walking meetings boost creativity, hot yoga, spicy foods and health, grain brain debunked, viral health infographics, academic stress and sports injuries, hot dogs, and bagel math.

Choosing the right running shoe (it’s easier than you think!). Do you overpronate when you run and need a shoe that corrects that? Probably not. A new study by researchers at the University of Calgary reveals that many common practices and beliefs about choosing the best shoes and aren’t supported by science. The study reviewed years of research on running injuries, and concluded that the best guide for choosing a shoe is comfort. (Gretchen Reynolds, reporting on Br J Sports Med , July 28 2015).

Leaving hot yoga before the class ends. Bikram yoga classes (also know as hot yoga), go through a series of strenuous postures in a room heated to at least 38 deg C (100 degrees F). It’s not for everyone. Health writer Olga Khazan writes about her experience with the practice. (The Atlantic)

Frequent spicy food consumption linked with longer life. Along with a spicy zing and distinctive flavor, hot peppers may be good for health, according to a large-scale study published this week. Researchers found that those who consumed spicy food more than once a week had a reduced risk of death, cancer, and heart disease. The study didn’t investigate mechanisms, but other research suggests that the compounds that give chili peppers their heat (e.g., capcasin) may have health benefits. This is an observational study that can’t prove cause and effect, but provides insight for more rigorous investigations into chili peppers. (Harvard School of Public Health, reporting on BMJ, August 4, 2015)

Warmer office temperatures could lower food intake. If you need to watch your calorie intake, a cold office may be hindering your efforts. A small pilot study by researchers at the University of Alabama found that a warmer office environment increased body temperature, leading to decreased food intake (study participants ate about 85 calories less for every 1 degree C risk in peripheral temperature). (Frontiers in Nutrition, August 2015.)

Grain Brain Debunking: Fact checking a Perlmutter Interview. Nutrition advice confuses many, and it’s discouraging when myths and fads seem more popular than good, science-based information. While some fads are easy to spot, others are by “Dr’s” and “experts” who cite research, making it difficult for most people to figure out what’s true. Some popular examples are , Dr Oz, Dr. Mercola, and Dr Davis (Wheat Belly author) – see my myths and misconceptions page for more info.

Although these authors state their views as “evidence-based” and cite research, they are often cherry picking the scientific literature and citing small studies that support their views (and ignoring the majority scientific evidence accumulated over the years that may not). They also tend to misinterpret the research, bending the results to fit their argument.

I really appreciate it when a real expert takes the time to sift through the cherry-picked or misinterpreted research to reveal false claims – it can take a huge deal of time and energy (see slide). This week, Colby Vorland fact checks an interview with David Perlmutter, author of “Grain Brain” and “Brain Maker” who demonizes grains, gluten, and sometimes carbohydrates in general, asserting that they’re the cause of many diseases, including Alzheimer’s, Parkinson’s, ADHD, autism, multiple sclerosis, diabetes, and cancer. (Colby Voland, Nutritional Blogma)

Viral health infographics. You may have seen the viral coca cola infographic trending this week (what happens 1 hour after drinking a can of coke) that was debunked for its lack of good science here and here. And there were many “what happens 1 hour after” spoofs (quinoa, Nickleback, etc.). This is my favourite one (note the reference to Dr. Mercola, a very popular health website) . . .

High academic stress increases illness and injuries in student athletes. A recent study by researchers at the University of Missouri found that athletes were more than 3 times more likely to get injured during times of high academic stress compared to periods of low academic stress. The study was conducted in football players, but researchers believe that results would likely be similar for other student athletes, and note that coaches should pay attention to athlete stressors and adjust training accordingly (University of Missouri, reporting on J Strength Cond Res. 2015 May 30 ).

Should you eat hot dogs? 4/5 experts say No. A growing body of evidence shows that processed meats are linked to cancer, diabetes, and heart disease. (Time)

Walking meetings: a step in the right direction? The evidence that sitting too much is harmful to health is mounting, and a lot of us spend time sitting at work. Some have advocated “walking meetings” as a way to avoid more time in a chair. Allana Leblanc looks at a recent study that investigated the creativity benefits of walking meetings (the researchers must practice what they preach, having come up with this title, unusually creative for a research journal->Give Your Ideas Some Legs: The Positive Effect of Walking
on Creative Thinking). Across a series of four experiments, study participants were more creative when walking, especially outdoors. (Obesity Panacea)

Bagel Math: Cut Your Bagel The Mathematically Correct Way and learn about a Mobius strip . . .

Last Week in Food, Health, and Fitness

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This Week in Food, Health, and Fitness

This week, read about how Finns make activity part of their lives, bulletproof bull, how climbing trees and dynamic balance activities boost memory, a high-intensity interval routine that is fun, the truth about stretching, eating like a Kenyan runner, making your own energy bars, and more.

How Finns make activity part of everyday life. A growing body of research shows that our environment influences how much we move – for example, if you live near cycling and walking paths, you’ll likely walk or cycle more; or you’ll be more active if your workplace encourages and allows time for physical activity. This type of support and infrastructure costs money, but the benefits of better health are huge, and not only on a personal level. This week NPR Health showcases Finland as an example of a nation where physical health is a priority. Walking paths and bike paths are everywhere; 90% of employers support physical activity in some way: they recognize that physically active people save the health care system money, and healthy employees work better and don’t take as many sick days. (NPR Health)

winter in helsinki_Karl Saidla — Winter in Helskinki (Photo by Karl Saidla)

Something the article didn’t highlight is how Finns are leaders at active transportation. This is something my XC Ottawa teammate Karl Saidla has explored. Even in a city with winter, people get to where they need to go by foot, bike, or use public transit. Overall, 77% of commuters use some form of active transit. For comparison, in Ottawa where I live, only 28% of residents use active transportation for commuting. This isn’t something that people “just do.” As the article highlighted, workplaces, communities, and governments need to play an active role.

More bull. . . from bulletproof. From the makers of Bulletproof Coffee (read about it here), entrepreneur, blogger, and paleo proponent Dave Asprey brings us “Fatwater” (supposedly more hydrating that water. . . ). Dietitian and myth debunker Diana Chard looks at Asprey’s ridiculous claims for fatwater, and also delves into another paleo/bulletproof misconception that beans and legumes are unhealthy. (Diana Chard, Bite My Words)

Climbing a tree and dynamic balance can improve cognitive skills. Do you want to improve your memory? Practice some dynamic balance exercises, or climb a tree! Researchers in the Department of Psychology at the University of North Florida found that short sessions of proprioceptive dynamic activities, like climbing a tree, can dramatically improve working memory (working memory, the active processing of information, is linked to performance in a wide variety of contexts from grades to sports). The research suggests that just a couple of hours of these physical exercises improves working memory dramatically.

The study activities were unpredictable, requiring participants to consciously adapt their movements, and included climbing trees, walking and crawling on a 3-inch wide beam, moving while paying attention to posture, running barefoot, navigating over, under and around obstacles, as well as lifting and carrying awkwardly weighted objects. Yoga-type balance (usually static) didn’t have any memory boosting benefit. Not a bad argument for breaking up your work or school with a bit of parkour-type activities . . . (Percept Mot Skills. 2015 Jun).

High intensity exercise has many benefits, but will people do it? Exercising at a higher intensity produces much greater health benefits than low intensity exercise in a lot less time. One issue is promoting such a routine. This week Gretchen Reynolds looks at research by Danish scientists that reveals a high intensity exercise program can be fun and produce health and performance benefits (after 8 weeks, runners following the 10-20-30 program vs regular training reduced their 5k times by an average of 38 seconds, and lowered their blood pressure and improved other health markers).

Here’s how you do it:

30-seconds relaxed pace
20 seconds moderately hard
10 seconds all out

Repeat 5 times. If you’re in good shape and an experienced athlete, you can do one or two more sets. This routine is geared towards recreational athletes, but I’ve tried it and vouch that it is fun! I incorporate the 30-20-10 second program into my training for variety, when I can’t wrap my head or body around all out intervals, or when I’m doing an activity I haven’t done in awhile as an introduction to speed work – it is fun! (Gretchen Reynolds, New York Times)

5 foods that taste better now than they will all year. Time highlights tomatoes, melons, grapes, okra, and pluots (plums) – but you’ll find many more in August – just shop your local market! (Time)

This is why you’re a total sucker for sweets. There’s a reason the bakery chain Cinnabon places ovens near the front of its bakeries, allowing the aroma of warm cinnamon rolls to lure customers indoors. And the company intentionally locates bakeries in airports and small malls, where scents can linger. They have figured out that aromas improve purchases (ovens at the back of the store had lower sales).

New research supports this practice, suggesting that aromas can influence our eating behavior: a study published in the journal appetite showed that smelling something delicious steers people towards sweet and fatty food. Researchers explored this phenomenon with the scent of chocolate croissants (pain au chocolat), and found that participants who smelled this delicious food were more likely to choose a high calorie dessert energy dense foods than those who didn’t. (Time, reporting on Appetite)

Eat like a Kenyan, run like a Kenyan. Matt Fitzgerald experiences & explains the benefits of the Kenyan diet.

Eat fresh, local, unprocessed foods
Eat a starch with every meal
Eat meat infrequently
Eat snacks and dessert…of fruit
Do some runs on an empty stomach

Some good advice – whether you’re a runner or not! (Matt Fitzgerald, Competitor Magazine)

The Truth About Stretching: When It Helps and When It Doesn’t. Stretching isn’t always a good thing to do. Beth Skwarecki presents some good evidence-based advice about when you should (or shouldn’t) stretch. (Beth Skwarecki, Lifehacker.com)

Make Your Own Energy Bars

Energy bars are popular with many athletes because they are a quick and convenient source of calories that are easy to eat during workouts or as a handy snack. Commercial energy bars are convenient, but they can be expensive and don’t always taste that great. It’s not hard to make your own! You’ll be rewarded by some great treats to look forward to during your workout. Bake a batch and freeze, so that you have a good supply on hand. You don’t need to go looking for fancy powders or ingredients to make your bars.

Here are some recipes with easy-to-find, basic ingredients:

Last Week in Food, Health, and Fitness

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Kenyan Runners by Dirk Ingo Franke (Own work) [CC BY 3.0], via Wikimedia Commons

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Almond Butter Chocolate Chip Bars

Here is an easy recipe to make some tasty energy bars for your workouts. They are dense and chewy, and taste like brownies. These bars are a bit of a departure from energy bars that are full of nuts, seeds, dried fruit, and other wholesome ingredients — which is the kind of bar I typically prefer on slower paced bike rides, cross country skis, or hikes, where the low intensity makes it easy to digest the seeds, nuts, fats, and fiber in the bars.

I like these Almond Butter Chocolate Chip Bars for more intense workouts or intervals – when you need a burst of sweetness that goes down easily (kind of like an energy gel that actually tastes good). A lot of sugar is a not a great thing for inactive people or when you’re sitting around, but it’s definitely the preferred way to fuel intense workouts. I’ve expanded upon this a bit below (see Eating During Workouts).

Ingredients

3/4 cup whole wheat flour
1/4 cup oats (I used large flake)
1/2 cup semisweet chocolate chips
1/4 tsp. baking soda
1/2 tsp. salt
3/4 cup brown sugar
1/4 cup almond butter
1 tbsp. canola oil
1 tsp. vanilla extract
1 large egg

Directions

Preheat oven to 350°. Lightly grease bottom of an 8-inch square baking pan, or consider using parchment paper for easy removal from the pan* (a new technique for me, but I’m sold! You’ll find some tips on how to do this here and a video here).
In a medium-sized bowl, combine flour, oats, chocolate chips, baking soda, and salt.
In a large bowl, combine remaining ingredients (sugar, almond butter, oil, vanilla, and egg). Stir until well-blended. Add flour mixture ¼ cup at a time. Batter will be stiff (wooden spoon recommended!).
Spread/press batter in bottom of prepared pan. Wetting your hands will make this easier.
Bake at 350º for 18-22 minutes or until a wooden pick inserted in center comes out almost clean (try not to overbake). Cool on a wire rack. Cut into 15 bars (or 16 squares).

Nutrition Notes

For eating outside of workouts, this bar recipe is likely healthier than most cookies or bars. Whole grains (whole wheat flour and oats) replace the more typical refined white flour (and you probably don’t need to worry about the gluten in the flour). I also used this baking strategy, substituting almond butter for most of the butter. Almond butter provides heart-healthy fats instead of saturated fat, as well as protein, fiber, and minerals that many people don’t get enough of, as you can see in the graphic below. Peanut butter works in these bars too. (For comparison, I also show coconut oil, which is a popular fat in baking these days).

Nutrition Per Bar

135 calories
2.3 g protein
5.6 g fat
12 mg cholesterol
25 g carbohydrate
1.6 g fiber
71 mg sodium
120 mg potassium
Iron: 5 % Daily Value
Calcium: 3 % Daily Value

Eating During Workouts

An endurance athlete’s preferred fuel during exercise is muscle glycogen (stored carbohydrate). Long endurance training or intensity sessions deplete muscles of glycogen, so it’s important to consume carbohydrates to replenish these stores with carbohydrate-containing foods.

Some foods that are good for us aren’t always the best thing to eat before or during intense exercise, which diverts blood flow from the stomach to the working muscles, which can interfere with digestion (this can lead to cramping, bloating, and nausea in some individuals). This graphic illustrates extremes of this concept (you can learn more about what to eat before working out here).

Sheila Kealey

Chocolate Peanut Butter Protein Shake

Ingredients

Directions

Why Is This a Good Recovery Shake?

Nutrition Notes

Nutrition Per Serving

More Foods to Fuel Your Workouts

This Week in Food, Health, and Fitness

Last Week in Food, Health, and Fitness

This Week in Food, Health, and Fitness

Make Your Own Energy Bars

Here are some recipes with easy-to-find, basic ingredients:

Last Week in Food, Health, and Fitness

Almond Butter Chocolate Chip Bars

Ingredients

Directions

Nutrition Notes

Nutrition Per Bar

Eating During Workouts

More Recipes to Fuel Your Workouts

You’ll find more information about Sports Nutrition Strategies here

You’ll find more healthy recipes here