Blueberry Smoothie Recipe

If you're looking to gain more muscle, there are two things to be aware of. The first is your workouts, the second your diet. Your body needs proper nutrients to build muscle and needs more calories than the body can actually use, so that it has enough left over for muscle growth.

Getting enough protein is important for building more muscle. It is recommended to take in 1.5 - 2.2 grams of protein per 1 kilo of your bodyweight. Ever 3-5 hours you should consume around 20-30 grams of protein. This is especially important after working out.

Nutritional Values:

• 1 portion = 315 g
• 310 calories
• 16.8 g fat
• 18 g carbohydrates
• 19.7 g protein

Ingredients:

• 100 ml milk
• 90 g blueberries
• 75 g low-fat quark
• 25 g almonds
• 1 tablespoon honey
• 1/4 a vanilla bean
• 1/4 teaspoon mulled wine spice
• Juice from 1/4 of a lime

Preparation:

1. Mix the quark with the milk and honey and stir until creamy.
2. Slice the vanilla bean and scoop out the seeds from the pod. Mix the vanilla seeds and the lime juice into the quark.
3. Chop up the almonds and toast them in a frying pan - do not use fat! Toast until golden brown.
4. Wash the blueberries.
5. Combine the blueberries, quark mixture, almonds and mulled wine spice using a hand mixer until you have a creamy liquid.
6. Pour into a glass and enjoy!