When Should You Consume Protein
Many exercisers understand the importance of eating before a workout to give their body the fuel it needs to perform. However, it is equally important to replenish your body after a workout.
Eating after a workout may seem less intuitive, mainly because you may not feel very hungry right after laying it all down at the gym. However, an exercise session will deplete your energy stores, so eating allows you to refuel. Additionally, research has found that right after a workout, your body may be primed to use glycogen and protein to repair itself.
How soon should you eat after a workout? Generally, you should try to eat something within 45 minutes of exercising. According to some research, delaying your meal after working out could lower the rate of glycogen synthesis.
If you arent ready to tuck into a super-sized entrée right after getting home from the gym, a muscle protein shake could be the perfect way to get protein into your body without overwhelming your appetite.
Peach And Protein Smoothie
Protein content: 20 grams
Fresh peaches are the ultimate mood during summers. This delicious blend of peach and Greek yogurt provides you with your daily dose of antioxidants and protein. It keeps you full and away from any food cravings for several hours.
- Take 2 chopped peaches, ½ cup Greek yogurt, ¾ cup low-fat yogurt, and mint leaves
- Add some lemon and ½ tablespoon of chia seeds.
- Blend it for 1 minute and your antioxidant plus protein booster smoothie is all set!
Avocado And Spinach Smoothie
Protein content: 18 grams
This smoothie contains carbs, protein, and healthy fat in a perfect proportion, supplying all three macronutrients in just one go. It is super duper healthy and the quickest to prepare.
- Take 1 handful of spinach, some fresh parsley, and avocado slices in a blender
- Add 1 cup skim milk or Greek yogurt and ½ cup water.
- Add 1 tablespoon of cinnamon powder, coconut flakes, cocoa powder, sea salt, and maple syrup
- Blend all the ingredients for 1 minute and Done!
High protein smoothies without protein powder: blueberry smoothie
Protein content: 12 grams
Blueberries are loaded with antioxidants and other essential nutrients. Blueberry smoothie is prepared by adding banana and some spinach. For weight loss, you can also go for an apple instead of a banana.
- Add half a cup of frozen blueberries, some spinach leaves, banana chunks, and skim milk in a blender.
- Add lemon and ½ tablespoon of chia seeds.
- Perfectly blend all the ingredients and its ready to serve!
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How To Make High
There are smoothies, and then there are high-protein smoothies. Both are easy to make and refreshing to drink, but smoothies that are higher in protein can be quick and easy meals all by themselves. The protein helps to rebuild and repair muscles after a tough workout and it makes you feel fuller, longer, helping to curb the need to reach for a snack between meals.
Packed with nutrients, homemade high-protein smoothies are also super easy to create. All you need are a few key ingredients, a blender, and a little imagination. If you’re cutting out dairy, I’ll show you how to easily make them vegan by substituting non-dairy milk, yogurt, and other ingredients in your favorite smoothie recipes. Follow these tips to make the most of your meal in a glass.
Check out our collection of Smoothie Recipes.
Why Almond Milk Smoothies
Yes, Ive made the change over to almond milk. I didnt believe it when I heard some random fact of how many people prefer the taste of almond milk to dairy milk until I tried it myself. I always buy the Vanilla or Original flavor thats 60-70 calories per serving .
Dont get me wrong though, I still love milk, I just prefer almond milk a little more, and the fact that has less calories than milk is a definite bonus. The almond milk goes great in these protein smoothies!
I love how these are delicious AND healthy smoothies! They are packed with protein and antioxidants, and they are a good source of fiber. Thanks to that protein and fiber, these smoothies will fill you up and keep you going. Pictured is 1/2 serving sizes, so yes, you get two of those glasses per serving listed!
Enjoy these fruit smoothies and share! Pass along a nutritious treat.
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Protein Powder Smoothie Recipes
The simplest way to add protein into your smoothie is by way of a whey powder! Each of the recipes noted below is supplemented with a protein powder that you can purchase from any health food or supplement shop. The flavor may vary from recipe to recipe, but you can likely use whichever you have on hand which is a way more cost-effective suggestion than restocking your pantry with all of the latest protein powders.
How To Make A Chunky Monkey Protein Smoothie:
You’ll need the following ingredients for this healthy smoothie recipe:
- Chocolate Protein Powder
- Peanut butter
This IdealLean Chocolate Brownie is my favorite protein powder, which has 0 grams of sugar and only 80 calories per scoop. It adds the perfect thick, creamy texture to the smoothie! I also like this Quest Chocolate Milkshake protein powder.
Oh, and one more note: one key to the thick, creamy texture of this shake is definitely the FROZEN banana! Dont skip that! Its a great way to use up overripe bananas, too.
When you have dark bananas on your counter, just peel them, slice them, and wrap them individually. Stick the sliced bananas into the freezer and pull them out as you need them.
Then simply combine all of the ingredients in your blender with plenty of ice and your healthy Chunky Monkey Protein Shake is ready in seconds!
My family might think that they’re getting away with dessert for breakfast, but I know that their little bodies are nourished with a plant-based powerhouse smoothie giving them a fresh, healthy start to the day. And with my own tall glass of chocolate and peanut butter goodness, what more could I ask for?!
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High Protein Smoothies Without Protein Powder
byApril 16, 2022, 9:04 am1.4k Views
A list of 10 of the healthiest high-protein smoothies without protein powder is presented here. These high-protein smoothies are low in calories and high in proteins.
These high-protein smoothies are natural, best for satiety, fat burners, and muscle building without causing harm to the body.
What Are The Best Ingredients For Smoothies
The possibilities are endless when it comes to mixing and matching ingredients for a smoothie. Generally, I like to start with a base of a fruit or vegetable and add liquid and protein .
For a more amped up smoothie, you can also include plant-based fat , sweetener and whole-grain . You can add ice in too, but thats totally optional.
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How To Freeze Dairy
This is definitely one of the questions I get asked often. Whether you just want to stock up on your favorite dairy product when its on sale or make sure it doesnt go bad when youll be off for a few days, its good to know that you can easily freeze dairy products, and especially greek yogurt.
Frozen milk and cream are best used within 2 months, while cheese can last up to 3 months without losing its taste and consistency.
When freezing greek yogurt, make sure to use them within 2 months. Yogurt may get a little grainy when frozen, but once you whisk it well or incorporate it into your smoothie, you wont be able to taste the difference.
For freezing the greek yogurt for these smoothie packs, I find it helpful to freeze using a simple ice cub tray. Each slot is about 2 tbsp. so I use that as a basis for how much to grab and put into my freezer pack. You could also plop greek yogurt out onto a baking sheet lined with parchment paper, then freeze individually before adding to the smoothie packs if you dont have an ice cube tray.
How Much Protein Should You Put In Your Muscle Gain Shake
How much protein do you need in your post-workout smoothie? Try for between 0.14 and 0.23 grams of protein per pound of body weight. If you are looking to gain muscle mass, then lean toward the higher end of the spectrum. For example, a 170-pound person can add as much as 39.1 grams of protein to their post-workout smoothie.
What happens if you add even more protein to your smoothie? Will you get even greater muscle gains? Nope. Your body can only process so much protein. Any excess that you consume will be passed through your urine. Thats not a very good use of your high protein smoothie. Also, eating especially high amounts of protein could result in kidney stones. Yikes!
One last thing to consider iscarbs! No matter what the latest diet craze says, carbs are not the enemy. In fact, you need them to refuel your glycogen after your workout. When adding carbs to your post-workout smoothie for muscle gain, look for complex carbs. Many vegetables and certain fruits can be excellent sources for low-glycemic index carbs.
Ready to try some tasty muscle protein shakes? Here are some of the best protein shake recipes for muscle gain.
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Green Warrior Protein Smoothie
Feeling tired and you have a busy day ahead of you? Do you need some extra energy for your daily workout?
This smoothies got you covered!
The powerful combination of nutrient-dense ingredients will keep you energized and full for a long time.
The ingredients include:
- And a vitalizing green powder
Get the full recipe here.
How To Make High Protein Smoothies
Grab the best quality ingredients for your smoothies. Choosing organic is an excellent way to go, but not essential the most important tip is always to use frozen fruits or vegetables . This will give you thick, icy smoothies that are refreshing and give you a mouth full of zing!
Heres the formula for the perfect Protein Smoothie-
Important you are going to need a super whizzing blending machine. These dont have to be expensive see at the bottom for details.
Just place all your ingredients into the blender and whizz until everything sounds smooth. Try and do this just before serving as a freshly made smoothie is always the best.
Recommended Reading: How To Make Simple Smoothies With Frozen Fruit
Chocolate Peanut Butter And Banana Shake
Youd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.
12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder1 banana2 tbsp of natural peanut butter1 tbsp cacao nibs or dark cocoa powder585 calories, 59 g protein, 22 g fat, 38 g carbs, 8 g fiber
Chocolate And Peanut Butter Smoothie:
High protein smoothies without protein powder: chocolate peanut butter smoothie
Protein content: 28 grams
This protein-packed smoothie can be prepared in just five minutes.
- Firstly, you need 6 oz of Greek yogurt, mix it with 2/3 cups of skim or low-fat milk.
- Then add 1 tablespoon of peanut butter, some chocolate, and cocoa powder
- Add honey to taste.
- Blend the mixture until a thick creamy texture is achieved. And the delicious protein boost is ready!
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Best Protein Shake And Smoothie Recipes
Get lean and strong with the ultimate list of protein shakes and protein smoothie recipes. These protein shake recipes take your protein powder to the next level with the addition of healthy, delicious ingredients to help you reach your fitness goals!
Dive into these homemade protein shake recipes that taste like dessert but fuel your muscles and your recovery. With flavors covering everything from luxurious chocolate to tangy orange cream to tropical coconut, these protein drinks help you feel good, work hard, and hit your fitness goals.
Learn how to make a protein shake the most decadent part of your day! With nutritious boosters that add antioxidants, vitamins, and minerals, these healthy shakes are great for breakfast, snacks, and pre- or post-workout.
Are High Protein Fruit Smoothies Healthy
Crave-worthy fruit smoothies are indeed healthy if you mix them right! Be sure to follow these pointers and youll end up with a good-for-you smoothie.
- Dont add juice from the grocery store shelf to your smoothie. Choose liquids like coconut water and unsweetened almond milk like we did for the 5 High Protein Fruit Smoothies for Weight Loss found in this post. Other good choices are hemp milk and soy milk.
- Add healthy fats like Greek yogurt and avocado. That way, along with the fat, youll get extra protein from the yogurt and vitamins and antioxidants from the avocado.
- If you think you need a sweetener, add cinnamon or a dash of pure maple syrup. Dont add artificial sweeteners.
- Dont forget your greens. They add extra nutrients and blend in well with fruits like bananas and strawberries.
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Can I Make High Protein Fruit Smoothies Ahead
Smoothies can be made ahead and put in the freezer. In fact, Ive got 7 Easy Make Ahead Smoothies that you can prep and store for up to 3 months. Pull them out of the freezer the night before and place in the fridge. In the morning, breakfast is served immediately!
If you want to get more veggies and fruit into your day to day food intake, try prepping Smoothie Freezer Packs as a make ahead meal or snack, too.
You can make one of these High Protein Fruit Smoothies and leave it in the fridge for up to 24 hours without all of the nutrition leaving the mix, but I enjoy them best right out of the blender!
Healthy Whey Protein Smoothie Recipes For Weight Loss
If youre looking to add protein smoothies to your weight loss journey, its vital to pack every drink with just the right amount of protein, nutrients, and energy-boosting ingredients without going overboard with calories and sugar.
Paired with exercise, meal planning, and portion control, the following whey protein smoothie recipes will help you feel satisfied, boost your weight loss efforts, increase energy and help you recover from your workouts faster.
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The Health And Nutrition Benefits Of Protein Smoothies:
- protein helps you feel fuller longer, preventing you from snacking on unhealthy foods
- protein is essential for building and maintaining muscle mass
- it can help you lose weight or maintain your current weight
- protein is necessary for healthy skin, hair and nails
- protein supports a healthy immune system
- it helps regulate blood sugar levels
- protein provides energy and helps you recover from exercise if you workout
- protein fruit smoothies are a great way to start your day or have as a snack
Protein Powder Smoothie Flavor Mix
If you drink your nutrients every morning, you’ll love my protein powder smoothie mix-ins. Every shake can be different and delicious.
Since doing my microbiome cleanse, I’ve continued to have a protein shake to start each day. I have some great suggestions for mix-ins that will make each day different and tasty!
Most protein powder smoothies start with a flavored protein powder. Many are vanilla, as was the Biome Shake I drank while on a 21 day microbiome cleanse.
Vanilla and chocolate flavored protein powders are easy to flavor with other healthy ingredients. My cleanse had me staying away from fruit juices and any added sugars, so this post has ideas under those general guidelines, but you can add juices to your smoothies if you’d like.
I love adding healthy additions to a basic smoothie. I will be honest, I was getting tired of the plain vanilla flavor of my shake.
I have other smoothie recipes I drink in the morning or after a workout. However, they aren’t all protein based, and I like using a protein powder to boost my gut health too.
What is a protein powder smoothie?
There are quite a few protein powders on the market. They are concentrated sources of protein from either animal or plant foods and get mixed into water or nut milks to make a shake, or smoothie.
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Peanut Butter Breakfast Bars
Do you want dessert for breakfast? These peanut butter protein bar recipe will help you do just that.
Theyre sweet, decadent, and yummy. The combination of peanut butter and banana is perfection.
The apple sauce and honey add extra layers of sweetness. Youll be on cloud nine.
But besides being yummy, these breakfast bars are good for you too. Theyre full of heart-healthy fats.
So, theyre extra-filling. And theyre packed with fiber.
This is the perfect sweet treat for anyone who loves peanut butter or a great meal option before your morning workout.
Cinnamon Roll Protein Smoothie
This Protein Smoothie Is for Weight Loss, for Breakfast, Includes Yogurt and Protein Powder
If you loved Cinnabon growing up we think you will enjoy this protein smoothie that actually tastes like a cinnamon roll.
If you like smoothies without bananas, you can substitute the banana with 1/2 cup raw cashews instead.
This Protein Smoothie Is for Weight Loss, for Breakfast, Dairy-Free, Vegan, Includes Protein Powder
Indulge in this dessert-like carrot cake protein smoothie as a meal replacement or post-workout pick-me-up.
This Protein Smoothie Is for Weight Loss, for Breakfast, Dairy-Free, Vegan, Includes Protein Powder and Chocolate
This vegan chunky monkey protein shake is a great pre-workout or post-workout shake.
You can make this a kid-friendly recipe by replacing the protein powder with a non-dairy yogurt or greek yogurt.
This Protein Smoothie Is for Weight Loss, Dairy-Free, Vegan, Includes Protein Powder
Only three ingredients make this refreshing mango protein smoothie.
Perfect post-workout or as a snack.
This Protein Smoothie Is for Weight Loss, for Breakfast, Includes Yogurt and Protein Powder
The perfect fall smoothie recipe, make this protein shake dairy-free and vegan by using a non-dairy yogurt.
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