Greetings and welcome to the BioTRUST Health Bites, your home for easy-to-make recipes that are healthy, nutritious and delicious along with practical, effective health tips to fuel your wellness and fitness goals.

How Much Protein Do I Need a Day?

Most research suggests that the average person needs somewhere in the neighborhood of 0.6 to 1.0 grams of protein per pound of body weight per day for optimal health, a better body, and better living.

That puts most people in the 100 – 150-gram range…that’s a lot of protein. In fact, because it can be quite a challenge for most to get enough high-quality protein from whole foods like beef, fish, poultry, eggs and dairy, a high-quality protein is a keystone supplement for virtually everyone to support overall health, wellness and fitness.

And because we know that individuals are as unique as their fingerprints, BioTRUST offers two premium-quality protein supplements to help you match your goals with your personal preferences:

• BioTRUST Low Carb is our great-tasting, gourmet multi-protein blend that provides a high-quality combination of fast- and slow-digesting milk-derived proteins.
• Harvest is our complete vegan protein powder designed to support a plant-based, dairy-free lifestyle.

Now, before we get into our first recipe, I want to share a super-helpful tip that can really be a game-changer: Whether you’re a breakfast eater or not, make sure you consume 30 – 50 grams of protein at your first meal of the day—regardless of what time. This one simple habit lays the foundation for the rest of your day—in terms of your energy and focus, metabolism, appetite, cravings and more.

Dirty Chai Protein Smoothie Recipe

If you’re morning are busy like mine, then you’ll love this high protein recipe that is quick and easy.

Step 1: Add the Following to a blender:

• 1 scoop Low Carb Café Mocha
• 1 frozen banana
• 4 oz chilled chai tea
• 2 Tbs chilled coffee (optional)
• 2 Tbs dried oats
• Almond milk (Unsweetened)
• Ice

Step 2: Top with Cinnamon and Enjoy!

For more health tips and healthy, nutritious recipes, visit BioTrust.com. Cheers!