Taking a Protein Supplement is one of the easiest way’s to help increase your daily protein and get you closer to your fitness goals. The higher our protein intake throughout the day, the higher chance we have at losing body fat and/or increasing lean muscle.

There’s a lot of ways we can use protein powder, however here are our 3 Best Ways we can utilize it on a daily basis:

1. Protein Powder By Itself - If you’re trying to keep calories low, but increase your daily protein, you can easily just mix 1-2 scoops of protein powder with water and drink it down pretty quick. Our Rise Protein taste delicious by itself. This is best done on your biggest gap of time between meals, adding at the end of a workout, or right before bed. Highly recommend using a Shaker Bottle that has a mixer ball in it to avoid protein clumping.

2. Protein Powder + Food - Just like mentioned in #1 above, we are doing the same thing but using this to supplement with a meal that is too low in protein. Maybe you’re just making some quick oatmeal in the morning or having another meal with really low protein, we can just have a quick scoop or 2 to help supplement that meal and boost our protein intake. This can also be used as a quick pre and/or post workout nutrition or “snack” by usually having eating a small piece of fruit and drinking protein powder in mixer bottle.

3. Protein Shake - If you need a quick meal on the go, or if you’re trying to increase your overall protein and calories to help build muscle, a Protein Shake is an amazing way to get high quality protein and other nutrients.

For a Low Calorie High Protein Shake you can start with the following

• Pick a Liquid: Water, Almond Milk, Oat Milk etc (How much you put depends on if you want your shake more liquidy or thicker)

• Pick a Fruit: Banana + Any Frozen Berries is always a good choice, This is all personal preference.

• Pick a Veggie: Certain Veggies add some great health benefits without changing the taste too much. Try Green Leafy Veggies like Spinach, Kale, or add in a scoop of Greens Supplement.

• Pick a Protein Powder: 1-2 Scoops of a Whey or Plant Based Protein Powder of your choice

• Bonus: Need Extra Calories to help build muscle? Try adding a spoonful or two of a Nut butter of your choice.

My Personal Favorite is:

• 1.5 Scoops of Rise Vanilla Whey Protein

• 1 Banana

• 1 Handful of Mixed Frozen Berries

• 1 Handful of Spinach

• ~6-8oz of Almond Milk

Need some additional Recipes or need help? Let us know!