High protein, low carbohydrate diets have been repeatedly shown to be the most effective for both muscle building and weight loss. Protein is essential for healthy muscle growth and maintenance.

Whey protein has become the gold standard of protein for many athletes and health conscious people because it assimilates very quickly and supplies muscles with the right food. Just scan the aisles at any health food store and you will find endless options of protein powders.

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Whey protein is a popular and perfect fitness food because of its high quality protein especially high amounts of leucine, Leucine is an amino acid that can signal genes in your muscle to grow and build.

With all these benefits its hard to pass up these easy convenient powders. But there is something lurking in all those powders that could be causing more harm than good.  Though there are good brands out on the market many if not most are overly processed and contain whey protein isolates, soy, artificial sweeteners and synthetic vitamins.

Whey protein isolates are overly processed which makes them lose any and all alkalizing minerals, naturally occurring vitamins and fats. This type of protein is DEFICIENT and overly acidifying for the body.

You CAN find good protein powders. Here is what to look for….

  • Made from organic, grass fed preferably RAW milk
  • Cold pressed (since heat destroys whey’s fragile molecular structure)
  • Minimally processed
  • Sweetened naturally, not artificially, and without sugar
  • Highly digestible, look for medium chain fatty acid


I rarely use powders unless I am really in a pinch! Instead I make my own REAL food Protein shake.

You may need to purchase these items so you have them on hand next time you go to whip up your post workout shake.

This Real Food High Protein Shake is full of protein and healthy fats and complex carbs for pre or post workout or just a healthy snack!


1 cup RAW milk or kefir(if you don’t have access to raw dairy use organic grass fed non-homogenized whole milk) = 8g PROTEIN

1 whole raw egg (eggs MUST be organic pastured, do not use conventional) = 6g PROTEIN

2 tablespoons Organic Hemp seeds = 10g protein

1 banana

1/2 avocado

2 tablespoons Raw almond butter = 8g PROTEIN


(frozen organic berries is also an add in option)

vanilla stevia to sweeten (optional)

Blend and enjoy

Total Protein = 32 GRAMS

Be smart and feed your muscles the appropriate food for optimal maintenance and growth!

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Be well! 🙂

Susie R.