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Mystery CrossFit man presents: His post workout protein smoothie

By Guy Lawrence

Guy: I can’t tell you how many times I’ve filmed myself for this blog and cut my head off whilst shooting! So we thought we’d have some fun and keep this mighty fine CrossFit athlete a mystery, as he shares with us his post workout protein smoothie.

Can you guess who it is?

If you really must know who’s making this protein smoothie, you can follow him here.

Post workout 180 protein smoothie transcript

All right. What we’re gonna do, we’ve just had a crossfit workout, so I’m gonna do a post-workout protein smoothie.

Our basis today is going to be 180. It’s the Vegan Pea Protein Isolate 180 coconut supplement.

It’s good to have right after a workout because it’s got a good protein-fat-carbohydrate ratio.

It’s got heaps of vitamins and minerals. So I like to have it as a bit of basis.

So, for our water, we’ve got Vita Coco. So, we’re gonna load up the Bullet with a whole one of these.

Really, really good to restore electrolytes. I highly recommend the coconut water.

And then we’re gonna chuck in one banana. Restore the glycogen levels.

We’ve also got goji berries. So, with our goji, we’re gonna put in a small handful of goji berries. Amazing for everything. They detoxify the liver. They help the eyesight. They’re a great source of anti-oxidants.

They’ve got a 25,000 ORAC rating for helping, sort of, curb free radicals in the body, so they have a lot of anti-oxidants to help with that.

Put in some berries. Some other berries. We’re going to chuck in some frozen berries. We’ve got mixed strawberries, blackberries, blueberries. Add a couple of them.

Now we’re going to chuck in some Greek yogurt. I usually get the biodynamic Paris Creek organic Greek yogurt. But I don’t have any at the moment so I’m just gonna put in some natural Greek yogurt.

Beautiful.

And really good for digestive flora. Helps with keeping good bacteria in the digestive tract.

Now, we’re gonna put in two teaspoons of maca. Or maca powder.

And that’s a root extract. You get that in the Andes. But they get a powdered form. You can get a raw, organic maca powder really, really good. Helps boost libido, helps with endurance, recovery. It’s amazing.

Now we’re going to also chuck in some raw cacao, another really high anti-oxidant food. The highest in the world.

It has an ORAC rating of, I think it’s about 93,000. Goji berry is extremely high and it has 25,000. So, you can tell how high cacao is.

Now, I’m going to chuck in one scoop of natural protein supplement and also just a little squirt of coconut oil.

All right. And we are good to go.

[blending]

All right. While that’s going, I’m gonna get a handful of cashews, pop them in the processor.

Chuck the cashews in the processor. Give them a quick blend.

And then you can top your smoothie with some cashews.

And there you go.

 

Delicious.

Good Fat – Bad Fat; 5 Fats I Consistently Have In My Diet & Fats I Avoid

Good Fat - Bad Fat

By Guy Lawrence

Eat your good fats. How often do you hear that? The fear of fat is certainly changing, but how often does someone say I can’t eat that as it contains too much fat! I think the fat free consumer is still very much here but things are slowly changing.

The purpose of this post is to help with the confusion around fat. What is good fat and which fats are just plain ugly. I’ve found over time I generally have certain fats in my daily diet and there are a whole host that I do my best to avoid. I don’t worry about the calories, I only worry about the type of fats. I wrote a post here if you want to delve into fats more. And why is there a fat 1970′s cowboy dancing? Not sure but we liked the picture!

The Good Fats I Eat

The fats I eat daily are all listed below with no particular preference. There are plenty of other fats out there too which are beneficial. If they are not listed it just means I’m not using them as much. In saying that, I am a lover of cold pressed olive oil, butter, ghee, nuts and animal fats from locally farmed sources.

Coconut oil

Spiral organic coconut oilNot quite sure what I’d do without it! Coconut oil  is a saturated fat that I have in my daily diet. It is the only fat I cook with, as it’s very stable under high temperatures.

I also love it raw and will use it when I make raw high protein snacks, and I’ll often add it to my smoothies. Type ’10  uses for coconut oil’ into Google to see how great this fat really is.

Avocados

Avocado

I generally eat 1/2 to a whole avocado most days. It’s become a staple in my post workout protein smoothies, and I like it fresh with my omelettes at breakfast. I’m not worried about the calories and I eat more avocados than I do bananas.

There are countless studies and research showing the health benefits of avocados. This is a bonus as I eat them because they taste delicious!

Fish Oil

omega-3 supplement

I wrote a post on fish oil supplementation recently and you can read about it here. But in a nutshell, I think this supplement is liquid gold and is highly underestimated. If I stop taking it for a week or so I start to notice the difference.

I take up to 5oo0mg a day of fish/krill oil along with a dessertspoon of cod liver oil. As far as I’m concerned, these essential fatty acids are yes… truly essential!

Apricot Kernel Oil

apricot kernel oil

I encourage you to do your research on this one. It’s controversial because it’s high in vitamin B17. Interestingly, B17 was banned in the 1970′s due to its controversies with its reactions within the body and cancer.

Personally I use it daily on my skin and face after a shower as I feel it’s food for the skin. I also use it because of B17.

Eggs

egg yolkAnother fat that seems to cop bad press is egg yolk. I eat plenty of eggs daily and I have no problem with it. What I am concerned about though is the quality of the egg as I feel this is important. I always shop for organic free-range eggs.

What about cholesterol? I feel cholesterol is essential for our bodies and overall health and I eat it daily… But that’s just me.

So these are the fats I have daily. There are other fats that I eat too but not necessarily all the time. I try to eat fats from grass fed animals like beef so I get CLA.  I have cream and would love to get my hands on raw butter. There are also plant-based fats like flaxseed, olive oil and nut oils. If I have these I have them raw and do not cook with them under high temperatures.

The Ugly: Fats I don’t eat

I do my best to avoid the fats listed below as much as possible. My belief is that they are detrimental to ones health if eaten over time. DO NOT get these confused with the fats that I have mentioned above, no matter what they are claiming on the packet.

Hydrogenated fats

trans fatsThink margarine, spreads, potato chips, ice cream, pizza, low grade cooking oil, fast food, biscuits and sauces… The list goes on and on. I read somewhere that up to 40% of your supermarket products will contain hydrogenated fats.

Start to do your research, there’s a whole host of reasons why manufacturers use hydrogenated fats. It’s one that is worth exploring. (You can read an in-depth article on fats here.)

Homogenised Fats

homogenised fatsI’m not a fan of homogenised fats. If you don’t know what it is, think milk and think of the cream that used to be on top (which we don’t really see these days). That process is homogenisation. I wrote an article on it here if you want to read more on the topic.

Over the years I’ve cut back on my milk consumption for this reason alone. I may have the odd flat white, but I generally have a long black with cream. And I use fresh coconut water in my protein smoothies instead of milk.

Heating The Wrong Fats

frying panIt’s hard enough simply avoiding the fats I’ve mentioned, so why compound it? Personally I don’t have a problem with frying, but I generally fry under a low to moderate heat and only use certain fats. Use fats and oils with a high heat threshold. I only cook with coconut oil and I feel ghee is another good option along with red palm oil.

I don’t cook with olive oil, any nut oils or plant based oils as I feel they are no good under heat. I feel these fats aren’t as robust and are subject to rancidity under high heat. And I certainly won’t use processed vegetable oils!

So there you have it. The good fats I eat and the fats I avoid. Did you find this helpful? What do you generally eat? Are you fearful of fats? Would love to hear from you…

Big Fat Lies David GillespieWant to learn more? A great resource and read is David Gillespie’s book – Big Fat Lies

Ps. I’ll leave you with this video. Very humorous but with an interesting message…

On a side note: I truly enjoy writing these posts, hence our frequent blog posts. At the end of the day though, these are just my thoughts and feelings around a topic I’m passionate about. I encourage everyone to do their own research and check out the facts for themselves.

If you did enjoy the post and got something from it or have something to share on the topic, I would love to hear your thoughts in the comments section below. If you feel others would benefit from this then it would be great if you could share it using one of the icons below (Facebook etc). Cheers, Guy…



Make delicious protein shakes

We recommend mixing 180 natural protein superfood with your favourite milk to make high protein shakes, or simply shake/stir and drink! Mix with natural yoghurt etc. Or you can make protein shakes as your favourite smoothies by simply adding some low GI fruit. You now have a high powered protein shake that is all natural with nothing artificial at all.

Our favourite method is to mix 180 in a blender. It’s here you can be creative and make your favourite smoothie. For instance, lets say you’re on a weight loss plan and you are eating a high protein, low carbohydrate diet. You could  add a little low GI fruit like a tablespoon of blueberries or some strawberries and substitute a meal with a delicious, all natural high protein shake in under a minute. This would also make a fantastic nutritional quick and easy breakfast.

Or if you are looking to gain lean muscle, and improve your recovery before your next workout, you would need to look at increasing your calorie, protein and carbohydrate intake. A simple way do this is by adding an extra tablespoon of 180, a banana, a raw egg, or something similar along these lines, depending on personal preferences and taste, to make convenient high protein shakes. By adding 180 to your daily diet you’ll be taking steps to improve your health and well being over time, as we know you’ll feel the difference.

Stir & Shake

The quickest method to take 180 is to simply add 2-4 tablespoons in your desired drink, if you are looking for a quick fix or make protein shakes on the go. We recommend using un-homogenised milk. If you are using any other milk substitutes like soy or something similar, always check the ingredients, because they usually contain a lot of sugar or sweeteners, like maltidextrose for example. This is something that you should really be aware of if you are conscious of your health.

Or if you’re on the go and want to make high protein shakes, the other simple method is to add it into a sports container, and simply shake and drink. We recommend mixing it at the time of consumption, as it is not like most protein powders. 180 will thicken over time because of it’s raw natural ingredients. This method is ideal if you’re short on time but value the foods you consume. We know you’ll feel the difference.

Read our latest blog topics

Gluten free High Protein Breakfast

180 Superfood is a perfect high protein low carb breakfast that only takes minutes to prepare. No empty calories here. 180 is jam packed full of everything your body needs making it a extremely healthy gluten free breakfast to kick start your day.

Gluten free, high in fibre and totally natural. What more could you ask for to start your day?

We recommend taking it with milk to make a high protein breakfast, or simply shake/stir and drink! Mix with natural yoghurt etc. Or you can make high protein shakes, smoothies, sprinkle it on salads, make muffins, as it’s a raw product it’s very diverse!

Make delicious natural high protein breakfast

Our favourite method is to mix 180 in a blender. It’s here you can be creative and make your favourite smoothie. For instance, lets say you’re on a weight loss plan and you are eating a fairly high protein, low carbohydrate diet. You could simply add a little low GI fruit like a tablespoon of frozen berries or some strawberries, and substitute a meal with a delicious, all natural high protein shake.

Or if you are looking to gain lean muscle, and improve your recovery before your next workout, you could look at increasing your calorie, protein and carbohydrate intake. You could do this by adding an extra tablespoon of 180, a banana, a raw egg, or something similar along these lines, depending on personal preferences and taste, to make convenient high protein shakes. The choice is yours. By adding 180 to your daily diet you’ll be taking steps to improve your health and well being over time, we know you’ll feel the difference.

Stir & Shake

The quickest method to take 180 is to simply add 2-4 tablespoons in your desired drink, if you are looking for a quick fix or a high protein breakfast on the go. We recommend using un-homogenised milk. If you are using any other milk substitutes like soy or something similar, always check the ingredients, because they usually contain a lot of sugar or sweeteners, like maltidextrose for example. This is something that you should really be aware of if you are conscious of your health.

Or if you’re on the go and want to make high protein shakes, the other simple method is to add it into a sports container, and simply shake and drink. We recommend mixing it at the time of consumption, as it is not like most protein powders. 180 will thicken over time because of it’s raw natural ingredients. This method is ideal if you’re short on time but value the foods you consume. We know you’ll feel the difference.

Read our latest blog topics

What’s the best way to take 180?

We recommend blending 180 Natural Protein Superfood to make a delicious smoothie for a high protein breakfast or as a meal replacement. Alternatively try mixing with natural yoghurt, sprinkle it on salads, make muffins, as it’s a raw product it’s very diverse!

Make delicious natural high protein smoothies

It’s here you can be creative and make your favourite smoothie. For instance, lets say you’re on a weight loss plan and you are eating a fairly high protein, low carbohydrate diet. You could simply add a little low GI fruit like a tablespoon of frozen berries or some strawberries, and substitute a meal with a delicious, all natural high protein smoothie.

Or if you are looking to gain lean muscle, and improve your recovery before your next workout, you could look at increasing your calorie, protein and carbohydrate intake. You could do this by adding an extra tablespoon of 180, a banana, a raw egg, or something similar along these lines, depending on personal preferences and taste, to make convenient high protein shakes. The choice is yours.

By adding 180 to your daily diet you’ll be taking steps to improve your health and well being over time, we know you’ll feel the difference.

What Our Customers Think

Our testimonials speak for themselves. These are real people with real results over a wide discipline of sports and activities. Let us know about your experiences with 180 as your feedback is priceless.

  • nicole newman

    Nicole Newman – NSW

    If I’m feeling tired after training (usually the case after a PT session!) I’ll have a big 180 smoothie with coconut water and flesh (Guy: I wrote about my late night smoothie/meal replacement here for after training) or 180 protein & natural yoghurt. Sometimes a chocolate amazeball for desert.

    I also try and have a batch of 180 broccoli and cheese muffins in the fridge for a quick meal on the go. Read Nicole’s story here.

  • Mandy Kinzett – Crossfit Wired owner

    At the beginning of this year I began following the Paleo Diet. For years prior to this I had been having a protein shake blended with some fruit & Greek yoghurt for breakfast, mostly for convenience, but it also goes down a treat in our hot Queensland summers after a workout!! I thought that I’d never be able to find a protein powder that fitted into my new healthy eating habits, but that’s when I came across 180 Nutrition. I have been so impressed with their product and the fact that it is completely natural with no preservatives, unnatural flavourings & sugars. Not only do I have 180 Nutrition for breakfast, but I also use 180 Nutrition to make Bliss Balls & protein bars!

    • Tania Flack

      Tania Flack – Naturopath, Sydney

      In a market flooded with protein powders and supplements that are filled with artificial flavourings and chemicals it is great to find a product that I can reccomend to my patients that is based on quality natural ingredients and manufactured to the highest standards. The usual Australian diet is high in refined carbohydrates which encourages an unhealthy muscle to fat ratio which ultimately contributes to many disease processes. Helping patients balance their protein to carbohydrate intake makes a big difference in their health as does the extra boost in nutrients, essentials fatty acids and natural fibre that 180 nutrition provides.

      I would recommend 180 nutrition to anyone who is interested in maintaining a balanced diet and achieving optimal health. Visit Tania’s site here.

    • UTS Fitness Centre Sydney

      University of Technology – Sydney

      180 Natural Protein Superfood has been on trial at the Sydney University – UTS Fitness centre. This has been the perfect testing ground as we wanted people who put extreme demands on their body. The UTS Fitness centre has a high amount of sport scholarships and competitive athletes, ranging from track & field, rugby, rowing etc. It also has body builders, weight lifters and people who just train to stay healthy or lose body fat.

      Our feedback has been nothing short of fantastic!!! Those who used it as prescribed, all reported improved recovery, more stamina, lean muscle, energy and strength during training. And for those carrying unwanted extra % body fat showed a reduction by 2% or greater over a month by simply replacing 2 of their 6 small meals a day with 180.

    • Dale Finlayson – CrossFit Alive owner

      It’s so good to be able to recommend a protein powder for post work out or as a meal replacement to our members/athletes. Normally we have had to make a compromise or choose the best of an ordinary to bad bunch but not with your product. As coaches Adam and I are very confident in recommending your truly all natural product which fits into a Paleo nutrition lifestyle. Love your work guys, the chocolate is like Milo (our athlete Josh says so) but better! (even mixed on water) Keep up the good work – Dale. CrossFit Alive Oxenford

    • Fitness Trainer

      Carly Halliday – Personal Trainer

      Finally a product that doesn’t scare me into thinking I will become the ‘Incredible Hulk’. I work out a lot as a Personal Trainer, group instructor and exercise lover and without 180 Natural Protein Superfood I don’t think I would make it through the week. It is the first female friendly natural protein supplement I’ve found that aids in my weight loss and maintenance, muscle recovery and increased energy levels.

      Adding 180 to my daily smoothies and other meals keeps me fuller for longer as the energy is released slower and ultimately stops me from those naughty cravings and weight gain, it’s my new best friend.

    • Chad Mackay

      Chad Mackay – CrossFit Athlete

      I try to fuel my body with only the cleanest foods. The 180 Nutrition range is my preference of supplementation and helps me fuel my body.

      Whether it be after a workout as a quick source of protein or when im running short on time and need a meal replacement, 180 is my go to product.

    • Boxer

      Joshua Clark – Boxer

      I first started boxing when I was 13 years old and have been training ever since. Over the years I have used many protein powders and supplements to help assist with my training and my overall performance. When I first heard about 180 Nutrition I must admit that I was hesitant to try it because I had never heard of it, and was skeptical, but I thought that I would give it a go anyway. To my surprise, I wasn’t as sore after I finished training nor was I as fatigued during training which allowed me to push myself at a greater intensity. I can honestly say that I think this is the best product that I have used hands down and will continue to use it and happily recommend it to anyone.

    • Touch Football

      Damee Kea – Nationals: Sydney Rebels

      As a Personal Trainer (UTS Fitness Center) and representative touch footballer, I have incorporated 180 Natural Protein Superfood into my daily diet.

      180 has really aided me in providing more energy, stamina and improvement in recovery, giving me an extra boost when needed and keeping me on top of my game.