Vegan-friendly Berry Smoothie Bowl

Vegan-friendly Berry Smoothie Bowl
Ingredients:⁠
1 cup chopped baby spinach⁠
1-2 tsps of Biogenesis Natural Chlorella Powder⁠
1-2 tsps of chia seeds⁠
1 cup unsweetened almond milk⁠
1½ cups frozen mixed berries⁠
½ frozen banana⁠

Suggested Toppings:⁠
¼ cup blueberries⁠
¼ cup raspberries⁠
1 tsp of chia seeds⁠
¼ cup of granola of your choice⁠

Instructions:⁠
- Place all but the banana and frozen berries in the blender and blend.⁠
- Then add the frozen mixed berries and banana.⁠
- Blend until a thick consistency (don’t blend too much so it’s liquid).⁠
- Pour smoothie into a bowl.⁠
- Garnish with toppings of your choice.⁠

How much protein do you need? A new study shows there was no benefit to consuming more than 1.6 gram per kg a day of protein. For example, a 80kg person x 1.6= 128 grams of protein a day. 

Reference⁠
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., ... & Phillips, S. M. (2017). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med, bjsports-2017

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