1. Upgrade the Protein
That tub of powder isn’t the only avenue to muscle building.
Buy the canned kind, drain, and blend in a half-cup. “They make smoothies creamy and add 10 grams of protein but don’t affect flavor,” says Willow Jarosh, a registered dietitian in New York City. And that serving has a quarter of your fiber for the day.
POWDERED PEANUT BUTTER
Found alongside jars of peanut butter at the grocery store, this is made of dried, ground peanuts with the fat removed. It’s much tastier than chalky whey or vegan powder. A quarter-cup has 10 grams of protein, plus peanuts contain folate, a vitamin that may help your heart.
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