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Blueberry Chia Protein Shake

Posted by LoveandZest
September 19, 2014
Featured in: Athlete Eats
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Get your daily dose of probiotics with this Berry Chia Protein Shake recipe made with kefir! Try it for breakfast or a snack.

by Kristina LaRue, RD, CSSD

Trying to get through the day with an upset stomach is not fun, regardless of whether you are an athlete or not. However, studies have shown that athletes in particular are prone to gastrointestinal issues such as stomach cramps and bloating, to name a few.  But good news, probiotics can help!

Probiotics have been getting a lot of notice lately, which so happens to be well deserved.  These bacteria are beneficial to an athlete’s health for a few reasons, one of them being the immune system, which can be suppressed with heavy exercise.

Probiotics flood the gut with healthy bacteria, overpowering and decreasing the amount of bad bacteria that can cause illnesses and inflammatory responses. Not only are probiotics preventative, but also if sickness does happen to strike, it can decrease the severity and recovery time.

Luckily, probiotics are easy to obtain from foods, such as fermented foods (kombucha, sauerkraut), and dairy products like yogurt and kefir! Slurp up this delicious and nutritious Blueberry Chia Protein Shake to support healthy gut bacteria. It contains loads of protein, omega 3’s from the chia seeds, and of course probiotic-packed kefir, making it great for a pre or post workout fuel.

Get your daily dose of probiotics with this Berry Chia Protein Shake recipe made with kefir! Try it for breakfast or a snack.

Get your daily dose of probiotics with this Berry Chia Protein Smoothie made with kefir!
Get your daily dose of probiotics with this Berry Chia Protein Shake recipe made with kefir! Try it for breakfast or a snack.

Blueberry Chia Protein Shake

Yield

serves 1

Ingredients

  • 1 frozen banana
  • ½ cup blueberries
  • 1 tablespoon peanut butter
  • 1 tablespoon chia seeds
  • 1 scoop vanilla protein powder
  • ½ cup kefir
  • ¼ cup coconut water

Directions

  1. Place all ingredients in a blender and pulse until smooth. Serve immediately.

Print this recipe

LoveandZest

LoveandZest
Kristina LaRue is the author of the ATHLETE EATS on HealthyAperture -- a feature that hopes to inspire creativity in the kitchen to fuel active lifestyles! As a board certified sports dietitian, Kristina cooks up healthy menus for collegiate and professional athletes in her day job. In authoring Athlete Eats, she shares simple, energizing recipes designed for the athlete and hopes readers will learn sports nutrition tips along the way so that they can be their best self and fuel for performance. Kristina is a Registered & Licensed Sports dietitian for the Orlando Magic and University of Central Florida Athletics. She provides nutrition services for Tara Gidus Nutrition Consulting and works in the treatment of eating disorders with Joyful Nutrition. She is a co-author of The Flat Belly Cookbook for Dummies and the blogger behind Love & Zest where she shares recipes, life, and nutrition. She graduated from Auburn University with a Bachelor’s Degree in Nutrition and Dietetics and completed her dietetic internship at Oakwood University in 2011. She loves running and training for marathons and triathlons, gardening, creating (mostly healthy) recipes, decorating, blogging, photography, and volunteering with the women’s recovery ministry at her church. On the weekends you can find her at the Farmer’s Market or a local coffee shop spending quality time with her husband, Eric.
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