Hey, everybody. I'm chef Mareya, The Fit Foodie. And today I want to talk to you about what a protein shake does for you. Now if you've been in the gym you probably seen protein shakes everywhere. And everybody is talking about them. How do you get your protein in? Well a protein shake is a great way to do that because it's easy to consume. It's inexpensive and it's convenient. You just blend it up in your blender and you are ready to go. Now I always recommend before and after a workout that you get your good quality protein in. Especially after a workout. You want to replace what you've depleted within 30 minutes of your workout. And protein that's the building blocks of strong muscles. So when you are building muscle mass which burns calories more efficiently you want to always make sure you are getting that protein in. So that's what a protein shake can do for you. Now I've made a really simple protein shake today. Taken a good quality plant-based protein powder. And I've added in almond milk. And that's unsweetened almond milk cause I'm always watching my sugar. Then I've got some powdered peanut butter which is also a great source of protein. And by using a powder I can get that with very few calories and fat. And then I blend it up with a little bit of ice until smooth. Now if you don't have time to make a protein shake at home you can also buy a ready-to-drink protein shake. Just make sure that you're getting good quality protein, at least 10 grams of protein per serving. And watch your sugar intake. So hopefully today you learned a little bit about what a protein shake does for you. I'm The Fit Foodie, chef Mareya. Make sure to check out all of my videos here. And stay with me as I teach you how to eat cleaner every day.