When I first started working out I didn't really know anything about protein. I had no idea how much our bodies really need each day. It's kinda crazy. If you are doing any serious weightlifting or athletic training, you should be getting about .8-1g protein per kilogram of lean body weight. While my number one goal is to always get my nutrients from whole foods, it's pretty hard to get all that protein in one day. Over the last few years I have tried all sorts of protein powders. I always try to stick to the cleanest protein I can. If I am going to supplement with powder, it's gotta be good stuff! No crazy chemically altered chalky powder you find in the back of a cross-fit gym. Yep… I went there haha.

Most of you know I went pretty much dairy free over the last couple of years. When I did, I noticed big changes in my body, but there were days I missed yogurt and other dairy based yumminess. My sister told me totry reintroducing grass fed dairy from time to time and I actually saw a HUGE difference! Ididn't get all bloaty and gassylike I used to with non-grass-fed dairy and I seemed to digest it just fine. It totally makes sense though. We always talk about ditching processed foods from our own diets, but when you consume regular dairy, you are consuming milk from cows that have been fed a processed diet their entire lives. Grass-fed cows are those who feed off the grass like they were meant to. This makes the milk richer is Omega-3 fats, vitamin E and beta-carotene.

Alright, so all that being said I found a new EXCELLENT protein powder for all you clean-eating, dairy-lovers out there! It's Kura Protein Smoothie Powder , which uses pure and pristine dairy protein from New Zealand, and I made 3 of my FAVORITE protein shakes for all day energyto share with you! I think people often miss out on the benefits of protein shakes because they don't totally know what to put in them or when to make them. If you want to make these yourself, my lovely friends are Kura are giving all LSF girls10% offwhen you use the discount code: KURALSFI on Amazon — Let's shake it up!

Each serving offers:

14 grams of KURA's pure, bioavailable protein

100% RDA of Vitamin D, C B6, B12 and six other vitamins & minerals

26 essential vitamins and minerals

5 grams of fiber

5.4 grams or 4 times the Omega-3's found in a single serving of Salmon

4 billion CFU Active Probiotics

Prebiotics

GMO Free

Gluten-Free

No Added Sugar — only natural occurring lactose from milk

No Preservatives

No artificial sweeteners, flavors or colors