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Michelle Ralph-Larose

Michelle Ralph-Larose

Michelle is the Gold Medal Finalist of Muscle Insider‘s Best Protein Chef 2020. Michelle is a passionate protein baker/chef that is dedicated to creating recipes to help others achieve their personal goals while maintaining a positive relationship with food. She believes food plays many different roles in our lives; nourishment for growth and healing, fuel for energy. She believes celebrations and traditions are all part of an experience that do not need to be restricted but replaced with ideal, quality ingredients without sacrificing taste or texture. Michelle is eager to share her delicious recipes and creative tips to help you succeed in reaching your personal goals while enjoying your food. For more of Michelle, she can be found on Instagram @michelleralphlarose_ and for more tasty examples of her treats @cleaneats.treats

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Refreshing Protein Smoothie Recipe

Here's a refreshing protein smoothie recipe for the whole family. I was asked to save this one and make seconds, so I thought it was worth the share. It's a tasty way to get some fruits and protein in before a lot of activity.


Here’s what you’ll need.(makes 2 servings):

  • 260g watermelon (I used frozen and cubed)
  • 150g raspberries strained
  • 1/4 cup plain Greek yogurt 
  • 1 tablespoon of honey (optional) 
  • 1/4 cup of your favourite unsweetened nut milk (I used macadamia)
  • 1 frozen cubed banana 
  • 1 scoop Dymatize ISO100 Whey Protein, I used Gourmet Vanilla. (2 other flavour options I would suggest are, Fruity Pebbles or Clear Pineapple Orange)
  • 4 ice cubes 

Nutritional Info:

  • Calories 245
  • Protein 18.7 g
  • Fats 2.1 g
  • Carbs 42.7 g (net 35.9)
  • Fiber 6.9 g
  • Sugar 27.8 g (no added sugars) 

This could be a great pre workout as it has carbohydrates to fuel the body, potassium to help support nerve and muscle function and protein that is stored a little longer and helps prevent muscle damage, I try to eat 45 min prior to training or activity.

If you require or would like healthier fats, I recommend a tablespoon or two of cashew butter as an option or macadamia nut oil.


For more mouth watering and healthy recipes, Michelle can be found on Instagram @michelleralphlarose_  and @cleaneats.treats or right here in her column at Muscle Insider

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