Daily Smoothie
A smoothie I make daily with protein, collagen, creatine, and hyaluronic acid from my supplement stack.
Ingredients
| Ingredient | Amount |
|---|---|
| 2% milk | 1 cup |
| Mixed frozen berries | 1 cup |
| Collagen peptides | 20g (2 scoops) |
| Creatine monohydrate | 5-10g (1-2 scoops) |
| Optimum Nutrition Gold Standard Whey | 1 scoop (30g) |
| Hyaluronic acid powder | 200mg |
Preparation
Blend all ingredients until smooth. The frozen berries act as ice, so no additional ice is needed.
Yerba Mate
I drink yerba mate daily. A meta-analysis of 22 clinical trials found that yerba mate consumption produces significant reductions in body weight, BMI, and waist circumference [1]. An RCT using 3g/day for 12 weeks showed significant decreases in body fat mass and waist-hip ratio [2].
Changelog
No changes yet.
References
1. Luis et al. (2019) - The anti-obesity potential of Ilex paraguariensis: results from a meta-analysis
2. Kim et al. (2015) - Anti-obesity effects of Yerba Mate (Ilex paraguariensis): a randomized, double-blind, placebo-controlled clinical trial