30-Day Get Lean in 2018 Challenge Day 9: 5-Ingredient Protein Smoothie to Fuel Up

Clean protein smoothie recipe
Get Katie Dunlop's awesome easy protein smoothie recipe (Image: Love Sweat Fitness / LIVESTRONG.COM)

Your body craves protein: It needs it to help build muscle. That’s why it’s so important to make sure you’re getting enough, allowing your body to replenish and get stronger. Plus, it satisfies hunger and helps you stay full longer, which helps immensely as you get fit and lose weight.

LIVESTRONG has partnered with Katie Dunlop of Love Sweat Fitness to bring you her favorite protein smoothie that's super simple to throw together for a satisfying post-workout pick-me-up. According to Katie, "If you are doing any serious weightlifting or athletic training, you should be getting about 0.8 to 1 gram of protein per kilogram of lean body weight." Check out more of her protein shake recipes.

What You Need to Know About Macros

As your physical activity increases, you need to focus on your macronutrients (or, if you want to sound really cool, refer to them as "macros") — carbohydrates, fat and protein. They're the building blocks that provide the calories your body needs for energy.

Our MyPlate calorie tracker app — available on desktop and for iOS and Android devices — gives you an at-a-glance overview of your macros on the main tracking dashboard. We take the guesswork out of it. If you’re using the MyPlate app, you’ll see a simple pie chart with your daily breakdown. Boom!

How to Know If You're Getting Enough Protein

The default caloric breakdown for the MyPlate app is 40/30/30, which translates to 40 percent from carbohydrates, 30 percent from fat and 30 percent from protein. That's the baseline formula.

Depending on your fitness activity and your body’s needs, you might need to make dietary adjustments to ensure you’re getting enough protein. Since the body doesn’t store protein like it does fat, you need to replenish it throughout the day. Make sure you’re opting for good sources of protein like lean meats, poultry, fish, eggs, beans, nuts and seeds.

A good rule of thumb is to have 10 grams of protein after a workout. So fuel up your body properly and track your macros so you can maximize your results.

How to Join the 30-Day Get Lean in 2018 Challenge

Free app with calorie and macros tracking
Free calorie and macros tracking with the MyPlate app. (Image: LIVESTRONG.COM)

Copyright © 2018 Leaf Group Ltd. Use of this web site constitutes acceptance of the LIVESTRONG.COM Terms of Use, Privacy Policy and Copyright Policy. The material appearing on LIVESTRONG.COM is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse any of the products or services that are advertised on the web site. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the advertisements are served by third party advertising companies.