I am known in my house for my protein shakes - I have one everyday after my morning workout. It's my way of saying to my body, "Thank you for putting in the hard work!" Our bodies are in need of fast digesting carbs right after we work out, this is how we fuel our muscles and keep our bodies burning calories all day long. My favorite add-ins are blueberries, kale, and spinach.

So why protein? There is a common misconception among us women that protein is bad! I can assure you if you want a toned and lean body you are in need of protein after you workout. Here's why: protein helps repair the body and regulate hormones and stimulate muscle growth. It also keeps us satisfied until our next meal.

Depending on your body weight and lifestyle, your requirement for protein will vary. Training really puts stress on the body. Make sure you are getting enough protein to keep your body humming along, and don't forget this after work out necessity.

Blueberry Kale Chocolate Shake

1 1/2 cups of water 

2 handfuls of kale or spinach

1/2 cup of frozen or fresh blueberries

1/2 cup of oatmeal (uncooked)

1 scoop of chocolate whey protein powder

ice

Blend on high until creamy. Other options: almond butter, PB2 (powdered peanut butter). Make this recipe yours! Add in your favorites.