Unfortunately, that pint of ice cream can have somewhere around 1,000 calories, 56 grams of fat, 100 grams of carbohydrates and 65 grams of sugar in it. Whoa! We should have stuck with that one spoonful, am I right?

The next time you’re in the mood to dive into a sweet creamy treat, ditch your pint of ice cream and dive into this Vanillaberry Protein Ice Cream. With this recipe being a single serving, filled with only fresh fruit, healthy fats and high-quality protein powder, you’ve got nothing to regret when you polish off the entire bowl!

Since this Vanillaberry Protein Ice Cream is full of high-quality protein and carbohydrates from whole foods, it makes it a perfect “indulgence” post-workout. I’ll be honest, I even like to enjoy this delicious treat for breakfast or a midafternoon snack. With the perfect mix of protein, carbohydrates and fats, it kills any sugar cravings I may be having and is a surefire way to keep my hunger at bay for hours! 

I think my favorite thing about this Vanillaberry Protein Ice Cream is that there is absolutely zero added sugar in this recipe! Let me tell you, when you take your first bite of this Vanillaberry Protein Ice Cream, you will be shocked by how sweet it is without any added sugar at all. After “indulging,” no need to worry about experiencing that sugar crash, dealing with that sugar headache or fueling that sugar craving!

I make this Vanillaberry Protein Ice Cream with frozen bananas and strawberries, but feel free to mix up your fruit. The frozen bananas help make the ice cream extra creamy, so be mindful of the fruit you use in its place. Frozen mangos or a frozen avocado would be great swaps. The strawberries in the recipe are a great boost of flavor, so feel free to swap them out with the frozen fruit of your choice!

I also used AfterBurn protein powder in this Vanillaberry Protein Ice Cream recipe. Why? I cannot tell you how many protein powders are out there that are made from low-quality protein sources and contain added preservatives, colorings, sweeteners, artificial sweeteners and many other toxic fillers. With Afterburn, I don’t need to worry about any of this! AfterBurn is my go-to protein powder because I know the ingredients are 100% safe and trustworthy. Afterburn provides you with 23 grams of grass-fed and finished whey protein, a complete amino acid profile, organic and non-GMO ingredients, and zero artificial flavors, colors, sweeteners or preservatives.

This Vanillaberry Protein Ice Cream is…

High-protein

Added sugar-free

Guilt-free

Indulgent tasting

Extra creamy

Naturally sweet

Light and refreshing

Sweet tooth satisfying

Vanillaberry AfterBurn Protein Ice Cream

Ingredients:

1 cup chopped frozen bananas (or one whole banana)

6 large frozen strawberries

¼ cup full-fat coconut milk

1½ scoops Vanilla Afterburn

1 tsp. vanilla extract

Directions:

Blend all ingredients together in a high-speed blender or food processor. Enjoy!

Vanillaberry AfterBurn Protein Ice Cream Nutrition Facts:

Serves 1

Calories: 414

Carbs: 44g

Fat: 14g

Protein: 36g

The “Re-Fuel” Window

In the first hour after exercising, look to replace the important nutrients lost during your workout. Many people in the fitness world call this the “refuel” or “anabolic window.” The goal here is to replenish muscle glycogen fuel stores to help repair the muscles. Glycogen is what keeps you going when your body isn’t getting energy from food—we love glycogen. When you break it down, glycogen is made up of glucose molecules, which are the main source of fuel for our cells. The way your body makes glucose is through breaking down the food you eat. The human body is incredibly smart when it comes to storing energy. When you don’t need the energy from food right away, glucose gets put into storage in the liver and muscles to use when you’re ready. These guys hate being alone, so they huddle together and call their new group “glycogen.” Then, when you do end up needing a boost of energy—to crush your next camp, for example—the group of glycogen is broken apart to release each glucose molecule into the bloodstream to be used as fuel for the cells, leaving the glycogen “storage facility” empty. Our job is to fill that storage container back up, which requires protein and carbohydrates.

Not every workout is created equal—even Burn Boot Camp’s weekly protocol balances strength and high-intensity cardio days. That being said, it is something to consider when choosing your post-workout fuel. After an intense workout, you want to make sure to get protein and carbs with foods like smoothies or an apple and peanut butter. If you need inspiration, check out these recipes:

After a strength-based workout, adding a scoop of protein to some water or your milk of choice is a great way to make sure you don’t miss the anabolic window. Try to use a high-quality protein powder that is minimally processed for maximum absorption. Some key things to look for on the label:

• Contains zero artificial flavors, colors, sweeteners or preservatives 
• Non-GMO
• Grass-fed, non-denatured whey 
• More than 20 grams of protein per serving 

Two options we love that meet all these requirements : 

• Chocolate Protein Powder
• Vanilla Protein Powder

The International Society of Sports Nutrition suggests active people aim for an overall daily protein intake of between 0.64 and 1 grams per pound of body weight—for example, a 150-pound active person needs roughly 95 to 150 grams of protein per day. If you find that you are falling short of the recommended amount, a serving of AfterBurn protein powder will give you 23 grams per serving.

10 Ways to Use Protein Powder

• Coffee 
• Smoothies 
• Yogurt 
• Oatmeal 
• Pancakes 
• Cookies 
• Brownies 
• Shakes
• Added to Milk
• Waffles 
• Cake 

If you are feeling adventurous, these Burn recipes are so delicious, you won’t believe they pack a protein punch:

• Funfetti Afterburn Protein Bars
• Baked Maple Protein Oatmeal
• Protein-Packed Afterburn Pancakes
• Giant Triple Chocolate Protein Cookie
• Sugarless Sugar Cookies with Whipped Protein Frosting

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We are constantly surrounded by social media, TV, magazines, friends, family, actors, influencers—you name it—telling us the next best thing we should be hopping on the bandwagon for, promising results. But which trending diets, foods and supplements are the real deal?

Well, the truth is, if something sounds too good to be true, it probably is. Luckily, we know a few people who can help us get to the bottom of this. Our trainers are experts in their field—each one is certified by the National Academy of Sports Medicine, after all. Needless to say, they have been around the block a few times and have tried a lot of these fitness trends themselves. So, who better to ask about which trends are worth the hype and which ones you should steer clear of? We asked our trainers what they think, here’s the inside scoop!

Let’s start with the diets that are better left on the trending page. Most of the nearly 600 trainers we asked agree that these top health trends are not worth the hype.

1. FAD DIETS

Keto, paleo, low-carb, Mediterranean, juice cleanses—they all have one thing in common: They are fad diets. Trainer Megan Vinyard of Burn Boot Camp Kennesaw, Georgia puts it best: “Burn focuses on long-term results. I always say that your relationship with food should be a long-term relationship as well. Keto and other fad diets, most of the time, will show results—but never long term. I always ask, ‘So you are never going to have pizza again?’ or ‘What do you do for Thanksgiving?’ or ‘Why deprive yourself when you can learn balance?’ And usually they end up losing all their progress when they come off these fads and go straight back to bad habits. Learning healthy habits and [having a] healthy relationship with food is so important. You should never single out carbs, fats or proteins but instead have a balance of all. Food is energy—especially carbs—so learning those healthy relationships is key. We focus on a 80/20 lifestyle and it works! You can be human and realistic without hurting your progress toward your goals.” 

2. FAT BURNERS

A product is claiming to be a “magic pill” that will do all the work for you without you lifting a finger—really? Yeah, we laughed too! Trainer of the Year Cody Burns of Burn Boot Camp Verona, Wisconsin has seen people looking for a “quick fix” time and time again. He says, “Most believe that if they take this magic pill or drink, they will instantly shed the unwanted fat off their body. That’s not exactly how your body works. The best way to lose body fat and gain lean muscle is by eating clean and training. A better approach is to save your money and invest in healthy whole foods and a clean pre-workout, like Ignite, to get you energized for your next workout.” 

3. SWEAT GELS

Don’t sweat it! This fitness trend goes right along with the quick-fix schemes that just don’t add up. Burn Boot Camp HQ Training Manager Jamal Gibson compares using a topical sweat gel to buying a car and car insurance—and then expecting the same car to go faster because you have insurance. The truth is, sweat gels don’t burn calories like you may think. Jamal explains the science behind the myth like this: “Sweating burns calories but doesn’t require rebuilding and repair, which continues to utilize energy for days after the incident for a workout. It feels great to sweat, but sweating is an accessory result of working out. There are many people who sweat in atypical patterns naturally. My wife doesn’t sweat nearly as much as I do when we work out together. The reason I burn more calories is because she weighs 100 pounds less than me. Stick to what you know to be true: Consistency is only beneficial with intensity. Work hard enough to get the results you desire and avoid the gimmicks.” 

4. WAIST TRAINERS

Another glamorized trend in the fitness world is waist trainers. We’ve seen the Kardashians promoting them on social media, swearing by their results. Red flags start popping up for us with the guarantee of a smaller waist just from wrapping a band around your abdomen, and our trainers are on the same page. Although waist trainers can help with posture and may make you eat less frequently due to the compression of your organs, many fitness trainers believe you’re better off keeping those bands and belts off your waists. There haven’t been enough studies about waist trainers to conclude any long-term results. What does deliver long-term results: consistently eating right, getting rest, staying hydrated and exercising.

Got all that? Great! Know that you know which fitness trends aren’t worth your time or money, here are four that you should consider.

1. SUPPLEMENTS

A whole foods approach is a great place to start to make sure you are getting all the essential vitamins and minerals from natural sources. But you may need to supplement your diet to keep your body functioning in top condition, especially with an active lifestyle. Here are two our trainers love to include in their own diets and encourage clients to try for themselves: 

COLLAGEN POWDER— Collagen is the most abundant protein in your body. Think of it as one of the major building blocks of bones, skin, muscles, tendons and ligaments. We know that what we put in our bodies has external effects, so adding collagen is a great start to glowing from the inside out. Trainer Jessi Drayer of Burn Boot Camp Bethel Park, Pennsylvania says, “Ever since I started taking a quality collagen protein on a regular basis, I have noticed that my complexion is much clearer, and my skin feels like it glows! On top of that, my hair, skin and nails are much healthier, and my joint pain is gone! It’s such an easy way to take care of your skin when you have limited time for skincare products.”

PROTEIN POWDER— Adequate protein consumption is truly a key to building and sustaining muscle mass. Don’t think of this as being “bulky.” Maintaining muscle takes work and is beneficial to any fitness journey. Lean muscle mass allows you to burn more calories at rest, so hitting your protein goal daily is incredibly important. Having a quality protein powder at hand allows you to ensure you hit that daily. This will also help with muscle soreness and a faster recovery time.

2. VITAMINS

Like Trainer Danielle Miller of Burn Boot Camp Gilbert, Arizona says, “Even if you eat balanced, it’s so difficult to get all of the micronutrients (vitamins and minerals) your body needs. We often stick to the same fruits and veggies we enjoy, which can allow for a gap in important vitamins.” Before we dive into some different supplements, it is important to remember that quality is key here, so be sure to check your supplements for high-quality, clean ingredients before buying! 

MULTIVITAMIN— Taking a daily multivitamin along with eating a variety of fruits and veggies will set you up for success to give your body everything it needs!

VITAMIN D— We get it—you are stuck at a desk, have errands to run and can’t just sit outside and soak up the sun. Neither can we! The truth is, we don’t get enough sun in our modern-day lifestyle. So, it only makes sense that we are missing out on some good old-fashioned vitamin D. But that doesn’t mean we should forget about it! We need it to absorb calcium and promote bone growth. Too little vitamin D can result fragile, misshapen bones in adults and other health problems like breast cancer, colon cancer, prostate cancer, heart disease, depression and weight gain. Trainer David Rhodus of Burn Boot Camp Evanston, Illinois adds, “There have been multiple meta-analyses that have concluded supplementing with vitamin D can reduce the chances of catching the flu, improve bone health (and reduce the incidence of fractures) and decrease overall mortality rate in adults.”

MAGNESIUM — Magnesium is the fourth most abundant mineral in your body. You’d be shocked to know that it is involved with over 600 cellular reactions, including regulating muscle and nerve function, blood sugar levels and blood pressure, strengthening bones and creating protein and DNA. Yet up to 68% of American adults don’t meet the recommended daily intake! Low levels of magnesium have been linked to many negative health outcomes, including overall weakness, depression, high blood pressure and heart disease. Trainer Yonit Arthur of Burn Boot Camp Apopka, Florida  adds, “It’s incredible for helping people who have sleep issues and for people who are prone to constipation.”

3. APPLE CIDER VINEGAR

This is the product of adding yeast to apple juice, which turns the fruit sugars into alcohol—otherwise known as fermentation. Although highly acidic in this state, vinegar has chemicals known as polyphenols, which are antioxidants that can curb cell damage that can lead to other diseases. More studies are needed to determine its effectiveness, but Trainer Christen Jackson of Burn Boot Camp Mt. Juliet, Tennessee says that taking a tablespoon of ACV every morning “helps aid in digestion and promotes a healthy complexion, amongst other health benefits.” This definitely isn’t something you want to drink copious amounts of. In fact, drinking more than a tablespoon or two of apple cider vinegar can damage your teeth, hurt your throat and upset your stomach. Our trainers like to cut the acidity by taking it with a bit of honey and a dash of lemon juice right out of a shot glass, or adding it to a tall glass of ice water and using a straw so the acidity doesn’t harm your teeth. Trainer Jordan Riding of Burn Boot Camp Exton, Pennsylvania says, “I make mine as a tea with warm water, blue agave and apple cider vinegar. I also add some cayenne pepper to help with dehydration and throat sorene­­ss.” As with anything you are putting into your body, it is important to consult your doctor to make sure adding ACV to your diet is right for you, as it could interact with certain medications or medical issues.

4. SLEEP

You can eat clean, train hard and supplement your diet with the nutrients your body needs, but without sleep you are basically a walking (healthy) zombie. But really—our trainers agree that you aren’t doing all that hard work justice without giving your body the rest it needs to recover. Sleep is the prime time for the body to get its hormones back to a healthy level. Need proof?

Sore muscles? Sleep! Your brain releases the hormones that encourage tissue growth to repair blood vessels, which restores sore or damaged muscles.

Feeling under the weather? Sleep! Your immune system relies on sleep to produce more white blood cells that can attack viruses and bacteria that protect the body from infection.

Inflammation? Sleep! Your heart rate naturally slows when you are asleep, letting it take a well-deserved break so that hormones can be used to relax other muscles in the body, which leads to reduced inflammation.

Cravings? Sleep! Poor sleep patterns can impact the level of the hormones that make you feel hungry or full. If you don’t get enough sleep, your “hunger hormone” (ghrelin) levels go up and your “full hormone” (leptin) levels go down. So you may experience cravings for sugar or salt instead of the nutrients your body needs. 

Feeling down? Sleep! After a good night of sleep, hormone, energy and stress levels are all back on track. Your body has the amazing capability to adjust and restore all of these while you’re in dreamland so that you can start your day on the right foot! A healthy amount of sleep (the National Sleep Foundation recommends seven to nine hours a night for adults) helps your body feel refreshed and more prepared to face the challenges of a new day instead of feeling defeated and stressed. (Warning: A positive mood has been associated with boosted recovery outcomes and better overall well-being!)

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1. Mixed Greens

Mixed greens are the perfect healthy kitchen staple when you are need of a quick and easy meal. Keeping a large container of mixed greens in your refrigerator is the easiest way to ensure you always get a serving of vegetables at each meal. Mixed greens are loaded with essential vitamins, minerals and antioxidants as well as fiber, helping you feel fuller without loading up on calories. No need to cook or even chop them—just toss a few handfuls into any dish. Change up your go-to greens by alternating with arugula, spinach, kale and romaine.

2. Eggs

Eggs are cheap, versatile and nutrient-dense, making them a staple for your kitchen. Omelets and egg scrambles are both quick and easy meals that don’t have to been eaten only for breakfast. Also, try cooking up a few eggs over easy and tossing them on top of a bed of mixed greens with a sweet potato, or cook some hard-boiled eggs for a high-protein snack.

These are one of the most nutritious foods you can include in your diet: one egg contains 7 grams of protein and is packed with essential omega-3 fatty acids, natural vitamin D, B vitamins and many other nutrients. Be sure to eat the whole egg—when you throw out the yolk, you are throwing out half of the protein and nearly all of the omega-3, vitamin and mineral benefits.

3. Rotisserie Chicken

Every time you make a trip to the grocery store, be sure to add a rotisserie chicken to your cart. You’ll love having it as a staple in your kitchen for those mornings you are rushing out the door and need to make a quick lunch, or for those nights when you have hungry kids and no time to cook.

There are countless quick and easy meals you can whip up when you have a rotisserie chicken on hand. Quickly make chicken tacos by shredding the chicken, sprinkling it with Mexican seasoning, adding it to a tortilla and topping it with avocado and any vegetables you have on hand. Or, easily toss together a chicken salad for lunch with mixed greens and hummus. For more quick and easy chicken recipes, check out this post.

4. Lentils

Keeping your pantry stocked with a few cans of lentils ensures you always have a quick and easy complex carbohydrate source to add to any meal. Simply drain and rinse the lentils and they are ready to go. Lentils are also a great source of vegetable protein, containing 18 grams in one cup.

Packed with iron, fiber and magnesium, this amazing kitchen staple is great for boosting digestion, energy levels and weight loss. Lentils are a great substitute in any ground meat recipe, like tacos, Bolognese, stir-fries, “meatloaf,” chili, burgers and so many more. They are also a great addition to any salad for a healthy complex carbohydrate and protein source.

Lentils are used in many ethnic dishes, so experiment with new exotic flavors by adding curry, Moroccan or Thai sauces and spices. Add lentils to a bowl of your favorite roasted vegetables and top with cashews, hemp seeds or almonds for a delicious and easy meal. For more fun sauces and spice blends to use with lentils, check out this post.

5. Frozen Brown Rice

Brown rice is a great staple for any healthy diet, as it is a complex carbohydrate, gluten-free, unprocessed, extremely versatile and packed with fiber and energy-giving B vitamins. But you may not always have 45 to 60 minutes at night to patiently cook up a pot, which makes frozen brown rice your new favorite kitchen staple.

Taking 2 to 3 minutes in the microwave or 5 minutes on the stove top, with no additional water needed, your quick and easy meal options are endless. Frozen brown rice still holds the same texture and taste as if it were fresh!

6. Frozen Vegetables

Always having your freezer stocked with frozen vegetables ensures you never go a meal without them! Frozen vegetables may sound processed, unhealthy and less than ideal, but studies have shown that they are just as nutrient-dense, or even more nutrient-dense, as fresh ones. They are frozen immediately, which helps preserve their vitamin and mineral content.

Stock up on frozen chopped spinach, broccoli, cauliflower rice, green peas and spiralized carrots, all found in the frozen vegetable section at your grocery store. Watch out for frozen vegetables that are smothered and cooked in processed oils and excess salt. For quick and easy meals, reheat on the stove with frozen brown rice and rotisserie chicken or eggs. Stir-fry with coconut aminos, sriracha or nutritional yeast to create a meal bursting with flavor!

7. Coconut Aminos

Coconut aminos is similar to soy sauce, but it’s a healthier version that is derived from coconuts. Soy sauce can contain gluten, soy, MSG, GMOs and other toxic chemicals harming your health, and it’s loaded with sodium.

Coconut aminos is soy-free, gluten-free and low-sodium, making it the perfect alternative. Make your own healthy salad dressing or stir-fry sauce with 2 tablespoons coconut aminos, 1 teaspoon ginger powder and ½ teaspoon garlic powder. Or simply mix it with 1 tablespoon tahini or honey for a quick and simple way to boost the flavor of your dish. Make coconut aminos a staple in your kitchen and never eat a boring meal again!

8. Herbs and Spices

Herbs and spices are the secret kitchen staple to quickly make your meals taste delicious. You don’t need to cover your food in fancy sauces, excess salt and cheese, or spend hours cooking in order to make your meal taste delicious. There are countless combinations of spices and herbs that will easily change up your dish into something new and exciting every night, while keeping it clean and healthy!

Transform your go-to chicken, rice and vegetables into a delicious Mexican, Indian, Asian or Italian dish, depending on the spice blend you choose. Find inspiration for different herb and spice blends here. Or enjoy simplicity: Cumin, dill, smoked paprika, rosemary, oregano, basil, cilantro, parsley and cinnamon are all great spices to add to your meals on their own.

9. Sriracha

Looking for new ways to spice up your meals? Make sriracha a kitchen staple and never worry about eating a bland meal again. As opposed to other flavorful condiments, sriracha contains only five calories per serving and zero added sugars.

There are countless uses for sriracha and no wrong way to use it! Try using it to make buffalo-style roasted cauliflower or chicken, add it to your eggs with cumin, create a spicy marinara by adding a dash to your tomato sauce, mix it into hummus and dip with celery, or mix it with coconut aminos to create a fiery salad dressing.

10. Hummus

Naturally gluten-free, dairy-free and nut-free, plus low in carbohydrates, a healthy source of plant protein, long-lasting and made from whole food ingredients, hummus is an amazing kitchen staple. And with so many fun and delicious flavors, from the popular roasted red pepper to chipotle black bean to Moroccan lentil, you can always keep your meals new and exciting.

Have a healthy snack by dipping your favorite vegetables in hummus, or fill a few hard-boiled eggs with a spoonful of it. Make a clean yet flavorful salad or pasta by adding a dash of water to your hummus to form a salad dressing or pasta sauce–like consistency. Spread it on roasted chicken, toasted sprouted-grain bread or a rice cake (then top with cucumbers or tomatoes!). The options are endless with this kitchen staple when you are in need of a quick and simple meal!

11. Protein Powder

If you’re working to lose weight and build muscle, consuming enough protein is a must. Make protein powder one of your kitchen staples to ensure you never fall short on your protein needs. If you are pressed for time and need a simple healthy meal to go, protein smoothies are the answer! Try blending protein powder with ¼ cup full-fat coconut milk, 1 cup frozen spinach and 1 frozen banana, or ½ avocado, 1 cup fresh berries and 1 scoop powdered greens.

As long as you combine your protein powder with one source of healthy fat, fiber and greens, you will create a satisfying meal on the go. Protein smoothies are also the perfect alternative to your regular nighttime snacks or your sugar-filled, carb-heavy breakfast choices and a great post-workout meal! Ensure the protein powder you consume contains only clean ingredients, as many are packed with chemical fillers.