How To Add Protein To Smoothies: 18 Protein Powder Alternatives
Protein is an essential part of a healthy diet. It helps you maintain muscle mass while also building new tissue, and its essential for many other bodily functions. Smoothies are a great way to get your protein and if you are wondering how to add protein to smoothies, youve probably considered protein powder.
Adding protein powder to smoothies has become popular, but its not the best option. Protein powders often contain chemicals and other additives that you dont want to be consuming on a regular basis. There are plenty of natural ways to add protein to your smoothie without adding any supplements or powders.
In this blog post, we will discuss how to add these types of proteins into your smoothie recipe so that you can get enough protein without using any powders at all.
How To Blend The Best Smoothie
Though calorie needs vary depending on age, weight, hormones, activity levels, and more, as a rule of thumb, most of us do well with snacks that contain fewer than 200 calories a 300- to 450-calorie breakfast would cover most adults needs. Heres how to get the most nutrition without driving the calories sky high.
The 5 Best Tasting Protein Powders For Smoothies
Smoothies are great for consuming and enjoying protein powder. They are super easy to make and can be relished by many.
Youve no doubt heard it before: protein is an essential macronutrient for the human body. A diet that is rich in protein can assist in many ways including stabilising blood sugar levels, aiding in recovery, and maintaining a healthy immune system.
Whether youre wanting to increase your daily intake of protein, gain muscle, or lose weight, when used correctly protein powder is a handy supplement that can help achieve your goals.
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How Much Protein Do You Add To A Fruit Smoothie
Adding protein to your fruit smoothie makes it into a muscle-building post-workout snack or a hunger-busting mini-meal. Blending fruit smoothies at home also allows you to control the ingredients, so you escape the added sugar and calories often found in juice-bar versions. The amount of protein powder you add to a smoothie depends on your goals and the type of powder you are using.
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You can purchase many different types of protein powder, depending on your dietary preferences and goals. Whey protein, a derivative of milk, is a popular choice among people looking to build muscle as it is quickly digested and provides all the amino acids you need to stimulate muscle synthesis. Casein protein is the other type of protein found in milk, but is not as readily digested as whey. Casein delivers amino acids more slowly to your muscles and is sometimes recommended prior to bedtime to prevent overnight breakdown of muscles. Egg white protein powder provides a complete protein for those who are allergic to milk. Soy protein may also help stimulate muscle growth and may contribute to lower cholesterol levels and improve heart health. Soy protein is complete and vegetarian. Other vegetarian protein powders that are not complete, meaning they are missing one or more of the amino acids your body needs to obtain from diet, are hemp, pea and brown rice.
What Happens If I Dont Eat Enough Protein
If you do not have any added proteins then your body might start breaking down the proteins which already exist inside of your cells or even break down new tissues that are created by your body.
This breakdown process provides amino acids to create new proteins but they will work slower than before without adding any additional nutrients to your diet like those listed above.
Without these amino acids, things like muscle tissue will start deteriorating and you might notice how weak your muscles feel over time. This is why its important to add more protein to your diet on a regular basis if you want to improve your muscle mass.
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Purely Inspired Organic Protein
This budget-friendly protein powder is one of the most popular protein powders in the United States. It is non-GMO, gluten free and organic, however some people do think it has a slightly chalky flavor. If youre on a tight budget, this protein powder might be worth trying, especially blended in with a smoothie which makes the chalky taste less noticeable.
Protein source: Pea protein, brown rice protein
Nutrition per serving: 20 grams protein, 7 grams fiber, 130 calories
Servings per container: 19
How To Incorporate Protein Shakes Into A Healthy Diet
While protein shakes are a great addition to your diet they are just one piece of the puzzle! Make sure you are getting a variety of nutrients in through a balance of fruit, vegetables, lean proteins and healthy fats. Heres an example meal plan that includes a protein shake:
- Breakfast: I have been hooked on oatmeal for breakfast lately! So many different ways to enjoy this yummy breakfast.
- Lunch: I typically have a salad for lunch its always a mixture of lots of vegetables, protein and healthy fats.
- Snack: Protein shake make a protein shake for an energy boost to get over the afternoon slump. Youll get energy and feel satisfied until dinner.
- Dinner: Take your pick when it comes to dinner options! Again, make sure theres a mixture of vegetables, protein and fat.
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Levels 100% Grass Fed Whey Protein
Levels 100 Grass Fed Whey Protein Review
If you are looking for a paleo or Keto-friendly protein powder with a slightly higher protein content, then youll love Levels.
This is a 100% pure, unflavored whey protein thats sourced from American farms.
Jersey cows that are pasture-raised and consume a variety of grasses provide a vitamin, mineral and essential fatty acid rich milk, from which the Whey is sourced.
It is free of Gluten, Soy, Antibiotics and rGBH/rBST hormones. There are no artificial flavors or even added natural flavors.
That does make it seem a little bland as compared to the Naked Whey. But in a smoothie, you wouldnt really notice it.
On a positive note, it does mix effortlessly thanks to the 1% non-GMO sunflower lecithin thats added in it.
Levels is one of the few American-made Whey protein brands that uses cold processing and micro-filtration to ensure that naturally occurring growth-factors are kept intact.
At no point of time does the Whey come into contact with Bleaches or other strong chemicals.
Each serving gives you 25 grams of Protein at 130-calories. The sugar content is negligible at 2 grams and so is the carbohydrate content at 3 grams.
The sodium is a tad higher at 70 mg. But its well-below the advised low sodium rating for packaged goods.
Q Are Protein Smoothies Good For You
A. Absolutely. I mean aren’t most protein shakes pretty much smoothies anyway? Think of Soylent or Ensure, the two most popular protein shakes. They are designed as wanna be smoothies. But most smoothies lack protein as well as healthy fats.
If your idea of a smoothie is to just add up your daily calorie intake then all you need to do is throw in some store-bought packaged juice, add some carbs and blend. Thats not a smoothie though. But if you are serious about getting your macronutrient intake according to recommended levels, then a protein smoothie is one of the easiest ways.
Everybody needs at least 0.8 grams of protein per 2.2 lbs. of bodyweight. If you are a woman who weighs 150 lbs., you need at least 55 grams of protein a day. A protein smoothie can give you up to 25 grams in the morning. Add one to your evening routine and you are almost there.
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Garden Of Life Raw Meal
This organic protein blend is derived from belly-blasting brown rice, quinoa and beans, plus tea and cinnamon extract. With 20 grams of protein and 7 grams of fiber per serving with a reasonable 120 calories, having one of these for lunch before a workout will keep you feeling full and energized while preserving muscle.
Garden Of Life Raw Organic Protein
This protein powder is also organic, vegan and non-GMO. It contains a slightly higher amount of protein per serving than Orgain, however the taste is nowhere near as good. When its blended into a smoothie, its not as noticeable but if youre after the best tasting protein powder then go with Orgain. If youd like a bit more protein and slightly less calories, this a good option.
Protein source: Pea protein, brown rice protein
Nutrition per serving: 22 grams protein, 110-130 calories, 1-3 grams fiber
Servings per container: 20
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Dairy Free Peanut Butter Smoothie
Heres the tastiest, best drink that happens to be healthy, too: a dairy free peanut butter smoothie! You can swear off milkshakes for good, because this smoothie is just as satisfying. Its got the best pure peanut buttery flavor, and the silkiest, creamiest texture. Even better: all you need is 3 ingredients ! Use almond milk or oat milk for a vegan breakfast or snack. We even serve it as an after dinner treat!
Vega Sport Premium Protein Powder
This vanilla-flavored protein powder contains tart cherry powder, which has been shown to decrease inflammation and accelerate post-workout recovery .
Vega Sport Premium Protein Powder also contains pea, pumpkin seed, sunflower seed, and alfalfa, and its free of dairy, soy, and gluten. Its a good source of iron and calcium, too.
Plus, its free of added sugar and NSF Certified for Sport, making it a great choice for athletes.
However, it may not be ideal for those with food allergies, as its processed in a facility that also handles common allergens, such as peanuts, milk, soy, eggs, and tree nuts.
You can mix this powder with your choice of milk or nondairy beverage. You can also add it to your favorite smoothies, shakes, and desserts.
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Create Your Own Protein For Smoothies
You can take any of my smoothie recipes and add one serving of protein powder to it. Or you can follow the below formula to make your own incredibly delicious, protein boosted smoothie that tastes delicious:
Now, time for you to spill all your protein secrets with me! Please share in the comments your fav protein to add to smoothies, or what youre looking for in a vegan protein powder.
How To Add Protein To Smoothies Without Protein Powder
You can use whole foods to get the same filling result.
Food Network Kitchens Kiwi-Ginger Zinger Protein Smoothie for Healthy Dishes Every Grown Up Needs to Know, as seen on Food Network.
Want to give your smoothie a protein boost but don’t want to use a supplemental protein powder? Then its time to rethink your smoothie recipes with these seven whole food ingredients.
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Best Unflavored Protein Powders For Smoothies
With all the delicious natural flavors and aromas that go into the average smoothie, we figured that there was no reason for the protein powder to be thickly flavored.
Here are some of our favorite best unflavored protein powders for smoothies.
- No additives or synthetic flavors
- Non GMO, Soy-free, Gluten-free
- 100% pure whey 25 grams
- Calories 120
- Sugar 2 grams each serving
- Carbs 3 grams each serving
- Sodium 45 mg
Naked Whey Protein Review
The product label on the bottle screams that Naked Whey is just 100% pure whey with Nothing to hide.
That sums up this amazing, unflavored protein powder for you.
You can check out their 1lb option for cheap by clicking here or you can read other reviews and see it on amazon by .
It is just pure whey sourced from small Californian farms where grass-fed cows are let to pasture for the longest duration of time every day.
There are no other ingredients. We are sure that youd be knowing that fewer the ingredients on the label, the cleaner the product.
It is GMO-free, Growth Hormone Free, Soy-free and Gluten-free.
Each serving gives you 25 grams of protein and 5.9 grams of BCAA at just 120-calories.
Theres no added sugar or carbs either.
Unlike most low-quality Whey Protein that are bleached or exposed to synthetics during the extraction process, Naked Whey is Cold-processed. This means that at no point of time is it exposed to chemicals, contaminants or heat.
Best Whey Protein Shakes
Before switching from dairy to non-dairy, I used Teras Whey protein powder. The vanilla is delicious and the unflavored is undetectable. In addition, it has very clean ingredients and scored an A+ rating in Clean Label Project studies. Its important to avoid whey protein if youre vegan or have a dairy intolerance. Just so you know, the links below are Amazon Affiliate links, which means I may earn a small commission if you shop through them .
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Q Is A Protein Smoothie A Good Option After A Workout
A. It absolutely is. When you have just finished your workout, your body craves for a source of simple carbohydrates that can replenish those depleted glycogen levels, and it craves a source of protein that can be absorbed instantly. The protein smoothie serves both these purposes. Depending on what the ingredients are, it can contain simple carbs in the form of a banana, protein from the protein powders of course, BCAAs from the powders as well as superfoods that you add to it. Not only will it allow you to fulfill the immediate nutrient requirement, this will also allow you to heal and recover from the workout a lot sooner.
How Much Is Too Much
You do not need more than 30 grams of protein in one sitting to stimulate muscle growth. A study in the “Journal of the American Dietetic Association” published in September 2009 found that consuming more than 30 grams of protein at one meal added no additional muscle-building benefit. Your body excretes extra protein in the urine, uses it for energy or stores it as fat.
Some protein powders contain added carbohydrates and supplements, increasing their calorie content and decreasing the amount of protein per scoop. Adding too much protein can affect the taste of your smoothie. Brown rice protein, for example, can create a chalky texture and taste if you add more than one scoop. Remember to take into account the other protein-containing foods you add to your smoothie. A drink made with 1 cup of milk, 1/2 cup of yogurt and 20 grams of protein powder exceeds 30 grams of total protein.
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What Makes Protein Powder Vegan
Protein powders most commonly start from whey protein, casein, or soy. Whey protein as well as casein comes from dairy. If you have any kind of dairy intolerance, then be sure to check the label on your protein powder! These are not naturally occurring ingredients, so I lean toward plant based protein powder.
The Best Healthy Smoothie Add
Our Best Healthy Protein Smoothies
If youre looking to boost your protein intake you can add protein-rich whole foods or protein powders to your healthy protein smoothies.
Proteins to add to your smoothie include whey and vegan chocolate, or vanilla-flavored protein powders, whole milk, cashew milk, and Greek yogurt. These are four of our best easy healthy smoothie recipes with protein. You can make these smoothies even more delicious and convenient by using a SmoothieBox flavor of your choice.
Recipe 1: Protein Berry Smoothie
This healthy protein smoothie is full of healthy fats, proteins, and phytonutrients. It can be a healthy start to your day or a filling midday snack. You can have it on the go or for a quick rush of energy during your workout session.
Prep time: 5 minutes