Eat clean. Feel lean.

• Homemade protein shakes are a great way to quickly get all sorts of protein as well as fill you up for a meal replacement. You can have a protein shake for breakfast, pre-workout or after a workout. They can take less than 5 minutes to make and are super delicious. Just keep frozen fruits on hand to make it easier and faster.

  Protein shakes satisfy hunger.

• More benefits:

• Protein shakes are great for muscle recovery
• Protein shakes can replace a meal
• Protein shakes can help increase muscle mass when you exercise
• Protein helps with belly fat

• When Should You Drink Protein Shakes?

• Some people prefer to drink their protein shake after exercise. That’s because they want that source of protein to help their body build and maintain muscle mass. People are typically hungry after workout, so a quick-to-make shake is the best thing to curb hunger faster.

  But if you like to drink your protein shake before you head to the gym or out for a walk, that’s okay as well because you get the energy you need to complete your exercise goal.

  You might want to spread out your protein intake throughout the day for optimum results, so if you are getting what you need, when you drink the shake is up to you.

• How Often Should You Drink Protein Shakes?

• How often should you drink protein shakes? It all depends on your goals. If you want to gain weight, you can have a protein-filled shake every time you do resistance training to help build muscle. For weight loss, you can reduce your calorie intake and ensure that you are still getting enough protein by maybe drinking two shakes a day.

  But remember, the important thing is that the protein shake is not a protein replacement. You still need to get your requirements from other sources too.

  Protein is important at any age. It’s a muscle-building, body-repairing nutrient that we can’t do without. Shakes are fast, easy, and good for you.

  • Protein is the best source for energy
  • Protein is called a building block because of amino acids
  • Protein helps us make and burn energy
  • Protein helps our metabolism to work the way it should

  You can get protein from a lot of sources and protein powders are good ones. But of course, it’s important to know the source of your protein powder and Fierce and Fit for life has over 30 superfoods and nutrients in each serving.

• Should You Use Water or Milk?

• This is a common question that tends to confuse many, especially if new to using protein powders. Of course, you’re free to use either the milk or water, but each has its unique features and, well, effects.

• Mint & Chocolate

• Ingredients:
  1 scoop Fierce and Fit Chocolate Protein Powder
  8–12 fl. oz. unsweetened almond milk or any other milk preferred.
  5 leaves of fresh mint
  ½ cup of blueberries1tsp of raw cacao nibs
  6–8 ice cubes depending on how thick you like it

Instructions:
Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture. Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Spinach with Cacao

• Ingredients:

• 1 scoop Fierce and Fit Vanilla Protein Powder  

• 8-12 oz. almond milk or any other milk preferred.

• 1 cup fresh spinach
  1 tbsp raw cacao nibs    

• ½ banana fresh or frozen if desired

• 5-10 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Peach Baby

• Ingredients:

• 1 scoop Fierce and Fit Vanilla Protein Powder
  5 leaves fresh mint
  3/4 cup frozen or fresh peach slices

• 8–12 fl. oz. unsweetened almond milk or any other milk preferred.

• 5-10 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Let it be Ginger

• Ingredients:

• 1 scoop Fierce and Fit Vanilla Protein Powder
  8–12 fl. oz. unsweetened almond milk or any other milk preferred.
  1 tsp crushed fresh ginger
  1 cup fresh spinach (or ½ cup frozen)
  1/2 cup of fresh or frozen pineapple

• 5-10 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Be Pumpkin

• Ingredients:

• 1 scoop Fierce and Fit Chocolate/ Vanilla Protein Powder
  8–12 unsweetened vanilla almond milk or any other milk preferred.
  1/3 can canned pumpkin

• 1 tsp cinnamon
  5-10 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add milk, little by little. If not sweet enough, add some honey.

Be Berry Shake

• Ingredients:

• 1 scoop Fierce and Fit Chocolate or Vanilla Protein Powder
  1 cup of mixed frozen berries

• 8–12 fl. oz. unsweetened almond milk or any other milk preferred.

• 5-10 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.This chocolate banana peanut butter protein shake has so much goodness in it. It’s so easy to throw the ingredients in a blender and have a nutritional snack in less than 5 minutes! Is chocolate banana protein shake good for weight loss? Yes? Because you are filling up with nutrients after exercise instead of reaching for that processed empty of nutrition protein bar at the supermarkets.

Banana Nuts

• Ingredients:

• 1 Scoop Fierce and Fit Chocolate/Vanilla Protein Powder

• 1 cup almond milk or any other milk preferred.

• 1 tbsp creamy peanut butter

• 1 ripe banana fresh or frozen

• 1/4 tsp ground cinnamon

• 5-10 ice cubes depending on how thick you like it

• 1 tsp. fresh vanilla optional

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Be Green with Berries

• Ingredients:

• • 1 scoop Fierce and Fit Vanilla Protein Powder

  • 1 cup unsweetened coconut milk or any other milk preferred

  • 1/2 cup of blueberries

  • 1/2 cup of strawberries

  • 1 cup fresh baby spinach

  • 5-10 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Pineapple Ginger

• Ingredients:

• • 1 scoop Fierce and Fit Vanilla Protein Powder
    8–12 fl. oz. unsweetened almond milk or any other milk preferred.
    1 tbsp crushed fresh ginger
    1 cup of fresh or frozen pineapple

  • 5-10 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Be Orange

• Ingredients:

• • 1 Scoop of Fierce and Fit Vanilla Protein Powder

  • 1 cup unsweetened almond milk or milk of choice

  • 2 tbsp of plain yogurt

  • 1 orange, peeled and seeds removed

  • 1/2 frozen or fresh banana

  • 6-10 ice cubes

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little or more yogurt. If not sweet enough, add some honey.

Berry Love

• Ingredients:

• • 1 scoop Fierce and Fit Vanilla Protein Powder

  • 1 cup unsweetened almond milk or milk of choice

  • 1 cup fresh or frozen strawberries

  • 3-6 ice cubes depending on how thick you like it

  • ½ banana fresh or frozen if desired

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.

Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Shake with Coffee

• Ingredients:

• • 1 scoop Fierce and Fit Vanilla Protein Powder
    8–12 fl. oz. unsweetened almond milk or any other milk preferred.

  • 1/4 cup of cold coffee

  • 1tbsp of peanut butter

  • 1 tbsp of vanilla extract

  • 1/2 frozen or fresh banana

  • 5-10 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Peach Blueberry Blast

• Ingredients:

• • 1 scoop Fierce and Fit Vanilla Protein Powder

  • 1 cup unsweetened almond milk or milk of choice

  • 1/4 cup fresh or frozen blueberry

  • 1 handful of kale

  • 4 slices of peach

  • ¼ tsp cinnamon optional

  • 3-6 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add more almond milk, little by little. If not sweet enough, add some honey.

Banana Berry More

• Ingredients:

• • 1 scoop Fierce and Fit Vanilla Protein Powder

  • 1 cup unsweetened almond milk or milk of choice

  • ½ banana fresh or frozen

  • ½ cup of strawberries fresh or frozen

  • ½ cup of blackberries fresh or frozen

  • ½ cup of raspberries fresh or frozen

  • 3-6 ice cubes depending on how thick you like it

Instructions:

Start by putting 1/2 of milk in the blender, then add 1/2 scoop of Fierce and Fit plant-based chocolate/vanilla protein powder. The whole idea is to first create a thick mixture.Stir the mixture vigorously until all the powder is dissolved. You’ll want to add the other ½ of the milk and the protein powder at this point if you don’t want to have a lumpy or grainy drink. If you encounter some stubborn bits that won’t mix by stirring, mash them against the edges of the blender to break them up. Combine all the remaining ingredients into a blender and blend well. If too thick, you can add some more almond milk, little by little. If not sweet enough, add some honey.