Muscle Building Smoothies Without Protein Powder

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Who Should Buy Lactose


Dairy-based proteins like whey protein and casein protein are king when it comes to popular sources of supplemental protein, but they definitely arent right for everyone.

If you only have a mild or moderate degree of lactose intolerance, you can probably get away with a dairy-based protein powder, but people with stronger degrees of lactose intolerance or a milk or dairy allergy should opt for something that is completely free of lactose.

Lactose-free protein powders serve three primary groups: vegans and vegetarians who want to avoid animal-based proteins, people who are lactose intolerant, and people who have milk or dairy allergies. Many, but not all, lactose-free protein powders are also vegan-friendly: plant based sources like pea protein, soy protein, and rice protein are all solid sources of protein without containing lactose.

However, some animal-based proteins, like bone broth protein, are lactose-free and have the added bonus of being complete sources of amino acids.

When it comes to lactose intolerance, even though most of the lactose in milk is removed during the processing steps that generate whey or casein protein, some lactose remains.

Finally, people with a milk allergy should definitely opt for a non-dairy protein powder: small amounts of milk allergens still remain in whey, casein, and milk protein powders, so you should avoid these to avoid allergic reactions.

Benefits Of Protein Shakes

There are two main reasons people drink protein shakes: to build muscle and to lose weight. Getting enough protein is crucial for adding mass, because it’s the building block of muscle. The stress of resistance training damages the muscle fibers after training, the body repairs the damage and builds new muscle. A protein-packed, post-gym shake can kick start that process.

But if you’re not exercising, you’re probably not trying to build muscle at least not successfully. But maybe you’ve heard that protein shakes without working out will help you lose weight. That’s just snake oil. Drinking protein shakes won’t help you lose weight unless they are part of an overall healthy, calorie-controlled diet .

Protein itself in any form may aid weight loss, however. Of the three macronutrients carbohydrate, protein and fats protein is the most satiating nutrient. According to a review article published in Annual Review of Nutrition in July 2016, a higher protein intake can reduce hunger to help control calorie intake.

In a study published in June 2017 in Obesity Facts, participants with metabolic syndrome who adhered to a high-protein diet lost significantly more weight than those who ate a standard-protein diet.

Vegan Protein Powder Is An Excellent Source Of High

Protein is made of amino acids some of which are called essential amino acid since our body cant produce them on its own so we must get them from foods. Protein sources which contain all essential amino acids are called complete proteins but just a few plant sources of protein are complete proteins.

Vegan can easily get all their essential amino acids from whole foods by making sure to eat a wide variety of plant-based proteins. But consuming a vegan protein powder is another great to get some complete proteins in your diet.

Almost every plant-based protein powder available out there uses either a complete plant-based protein source or has a blend that combines a few of them to create a complete protein and fulfill your bodys essential needs.

Also Check: Berry Smoothie With Almond Milk

Which Protein Powder Is Suited For Your Goals

If youre after the best protein powder for weight loss, then choose products with a low carb, low sugar and low calorie content. They also need to be high in protein of course that magic ingredient that studies have shown can help us stay full and fight sugar cravings.

Dee Momi says: A protein powder fortified with essential vitamins and minerals is a good option if you are trying to lose weight: for example, the MINT Chocolate + Vanilla powders are vegan, gluten-free, low calorie and contain 25% of the recommended daily allowance of vitamins/minerals per serving as well as 18g protein.

To get the most out of your protein powder, I would suggest treating it like a balanced meal by combining it with carbohydrates and fat – including ingredients such as frozen bananas, oats, berries, nut butters, avocado or coconut milk. You can include protein powder like this in fortifying, filling shakes as a meal replacement, but beware of making too many drastic lifestyle changes too quickly: it’s more sustainable in the long run to make sure you’re having healthy whole foods, three times a day.

Looking to gain weight sustainably and safely and build muscle mass? Choose a higher calorie powder and opt for whey protein. Research suggests that using this, along with resistance training, can help maintain lean body mass and increase upper and lower-body strength.

But avoid whey if youre vegan, as its made from milk. Opt instead for a plant-based product, like pea or hemp protein.

Why Use Protein Powder

How to Make a Protein Smoothie Without Protein Powder

If you want to slim down or gain muscle, protein powders are a convenient, affordable and hassle-free place to start. One of proteins most important jobs is to repair and build cells in the body, including muscles that are damaged while exercising.

Ryan says: Protein helps restore and retain muscle, and the more muscles we have the more calories we burn. While a high protein diet can help weight loss as protein takes longer to digest and is so filling.

Studies have found this clever macronutrient can even make us less likely to overeat. This is in part thanks to proteins ability to reduce the level of hunger hormone ghrelin, while boosting levels of peptide YY .

Dee Momi, chef, nutritionist and founder at protein shake company MINT adds: When it comes to weight loss, shakes with a high protein content can rev up your metabolism because of the number of calories needed to digest it – up to 30% of calories from protein are burned compared with around 10% of calories from carbohydrates. High protein drinks also encourage fullness and satiety so we feel satisfied, which is essential when trying to lose weight and keep blood sugar levels balanced.

Lots of protein powder brands include natural fat-burning ingredients in their products, such as green tea and metabolism-boosters, L-carnitine and CLA, which can promote weight loss.

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Does Vegan Protein Make You Fart

While protein itself doesnt increase flatulence, some plant-based protein powder may be made with protein sources that contribute to flatulence like include beans, grains, and legumes. This can be even more common in the case of regular protein powder which contains casein and lactose. Luckily, most vegan protein powders are now created to avoid flatulence and bloating by adding probiotics and digestive blends.

The Key Ingredients Of A Perfect Muscle Building Shake

The perfect protein shake should contain 5 key ingredients: Carbs, Proteins, Fats, Water/Ice and Flavouring extras

  • Carbs: Maltodextrins post workout. Fresh fruits are ideal for rest of the day. Also try crackers or oats for quick breakfast shakes
  • Proteins: Fast acting whey during day and slow acting casein at night
  • Fats: Olive oil, Udos choice oil and peanut butter
  • Liquid base: Cold water with half cup ice is great you can use milk or yogurt/kefir too
  • Extras: Mint or vanilla extract , Dry fruits and supplements like creatine, beta alanine and BCAAs
  • Stay away from: Sugar, sugary fruit juices, chocolate powders and milk if you are lactose intolerant
  • Also Check: Different Types Of Smoothies To Make At Home

    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!

    High-Protein Foods | Low-Calorie Foods | Low-Carb Foods | Healthy Snacks | Protein Shake Recipes | Protein Pancake Recipes

    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.

    Matching It With Your Goals

    Healthy Protein Smoothie WITHOUT Protein Powder || Whole Food Protein Smoothie Recipe

    While the idea with a protein powder is always to boost your daily protein intake, the use case can vary tremendously.

    Some of us buy protein powder to lose weight while some do it to bulk up and build muscle. Therefore, you must always ensure that the product you buy matches your goals in terms of nutrition.

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    The Need For Anabolic Muscle Building Shakes

    Have you ever heard these problems:

    • Low appetite at time when you should be eating lots of food
    • No time to eat when your muscles are hungry for fuel
    • Not gaining weight inspite of eating a lot of food

    If you answer yes to any of these, then you are not alone and in this article you will find the perfect solution.

    There are 3 keys to optimal muscle building nutrition:

    • A good appetite to eat, eat and eat
    • Caloric and Nutrient dense foods/supplements and
    • Fast acting Post workout nutrients to jumpstart muscle repair and growth

    Can one food provide these benefits? No. Unless you are talking about muscle building super-shakes.

    Muscle Shakes fit the bill perfectly here. They are:

    • Perfect for gulping high quality/quantity of calories
    • Loaded with high quality muscle building proteins, carbs and fats
    • Perfect for providing fast acting carbs and proteins to jumpstart muscle repair and growth

    In addition muscle building shakes are quick, easy and convenient to make and drink.

    And I am going to show you how to prepare simple, tasty, inexpensive muscle building shakes for fast, convenient and nutrition dense feeding.

    But to make that you need to know…

    Muscle Building Shake One: The Greek Yogurt And Banana Muscle Shake

    Greek Yogurt is a thick milk product packed with proteins. A small 6 ounce container provides 17 grams of high quality proteins. Add the gut healthy probiotics, you have got a superfood in your hands.

    If you are skinny then go with the full fat version. Otherwise go with the no-sugar, fat free option.

    How to make your banana yogurt muscle shake:

    • 2 cups Greek Yogurt
    • One ripe Banana
    • 1 tsp lemon juice
    • 1/2 cup low fat milk
    • 1 sliced lemon

    Add the ingredients together in a blender and blend for 30 seconds. Serve with a straw.

    Muscle Building Shake Two: Pineapple and Kefir Muscle Shake

    Kefir is milk with kefir grain added to it. Its not only a great probiotic but also an excellent source of high quality proteins.

    Research has shown that kefir combined with high intensity training adds muscle and strength faster.

    Check your local supermarket for kefir and enjoy its health and muscle gain benefits.

    How to make your Kefir Pineapple Muscle shake:

    • 1 cup cold Kefir

    Add the ingredients together in a blender and blend for 30 seconds. Serve with a straw.

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    A Closer Look At Protein Powder

    To make such supplements, protein is extracted from animal or plant-based sources, which range from cows milk and eggs to peas, rice, and soy. During processing, naturally occurring carbohydrates, fats, minerals, and fiber are often removed, while supplementary nutrients, herbs, and even sweeteners may be added.

    Anyone considering protein powder should understand that it is classified as a dietary supplement, which means it is not regulated in the same way as food or medicine. Responsibility falls on manufacturers to ensure that their products are not hazardous, though many companies do not test for safety or efficacy before their offerings hit shelves. Though the FDA created Good Manufacturing Practices to help minimize adverse issues, compliance with these procedures remains a concern. In 2017, roughly a quarter of supplement-manufacturing companies whose products were tested received citations related to purity, strength, and ingredient content.

    That said, there are accredited organizations, like NSF International, that independently test supplements, including protein powders. NSFs Certified for Sport designation ensures that contents match what is on the label, and that the product is GMP-registered and does not contain unsafe levels of toxic metals like arsenic and mercury.

    Should You Drink A Protein Shake On Rest Days

    Find here the best easy post workout smoothie recipes like ...

    Recovery occurs after you exercise, so just because youre not being active doesnt mean you should ditch the protein.

    It can take up to 48 hours for the body to recover after a challenging workout so you still need protein to repair tissue and build muscle. Try to eat 20-30 grams of protein several times throughout the day to keep recovery constant. Protein shakes on rest days are also a great way to keep blood sugar levels stabilised and stop you from mindless snacking.

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    What Protein Powder Is Best For Smoothies

    Eeeeverybody has their opinion on protein powder. We talk a lot about our favorite protein powders in this Guide to the Best Protein Powder. However, taste buds, dietary restrictions, and definitions of clean eating are so different for everyone!

    Read more: how to freeze avocado for smoothies

    Personally, we love SFH Pure Whey Vanilla Protein Powder for whey protein and Garden of Life Raw Organic Vanilla Protein Powder for our vegan protein option. They taste great in smoothies and both have clean ingredient labels.

    What Protein Powder Should I Use for This Smoothie? Great news is, ANY vanilla protein powder will work for this smoothie. You do you and use your favorite protein in this triple berry smoothie! We support you completely.

    Can You Build Muscle With Vegan Protein Powder

    Recent studies agree that that plant-based protein is just as beneficial for muscle mass and strength as animal protein. The main difference between vegan and non-vegan sources of protein is the amino-acids and most good quality plant-based protein powders have been created by using a complete protein source or using a few different sources to create a blend with all the essential amino acids. Basically you can get the same benefits without any of the disadvantages.

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    Search Popular Review Top Searched Purchase Protein Best Protein Powder Fitness Lifestyle Losing Fat And Protein Isolate Shake Recipes 5 High Protein Fruit Smoothies For Weight Loss

    Hey guys! In this video, I share with you 5 easy high protein fruit smoothie recipes, and each uses just 5 ingredients or less! Protein smoothies are my GO-TO for eating healthy, and losing weight, and I enjoy each of these ALL the time!

    ALSO GUYSS!!! We hit 100k subscribers last night and we couldnt be more excited and in awe. Yall rock and we are so thankful you enjoy our videos!!! xoxo

    For my video on 30 Weight Loss Tips , go here: t=1s

    For the VITAMIX blender I use in this video, go here:

    For the 1-quart MASON JARS I use, go here:

    For the PROTEIN POWDER I use, go here:


    Smoothie No. 1: PB& J

    1 cup milk of choice1/2 cup frozen strawberries1 scoop vanilla protein powder

    Smoothie No. 2: FIT + SLIM

    1 cup milk of choice1 cup frozen blueberries1 scoop vanilla protein powder

    Smoothie No. 3: CHOCOLATE + COFFEE

    1 cup milk of choice1 frozen banana1 tbsp freeze-dried coffee 1/2 tbsp dark cocoa powder1 scoop vanilla protein powder

    Smoothie No. 4: GREEN MACHINE

    1 cup milk of choice1 frozen banana1 cup baby spinach, packed1 tbsp peanut butter1 scoop vanilla protein powder

    Smoothie No. 5: VANILLA CUPCAKE

    1 cup milk of choice1/2 cup frozen mango1 scoop vanilla protein powder

    Blog: Cookbook:

    Pack In The Peanut Butter

    High Protein Smoothie Without Protein Powder

    One of the more delicious and satisfying ways to create a homemade smoothie without protein powder is to grab a jar of peanut butter. This staple nut spread not only adds flavor and texture, but also provides solid nutrition, including B vitamins, vitamin E, potassium, zinc and unsaturated fats.

    Just two tablespoons of the smooth, unsalted variety contain 7.1 grams of protein. And, with healthy, satiating fats, peanut butter boosts the yummy factor of any smoothie but is especially delicious when combined with soy milk, Greek yogurt, bananas and a bit of maple syrup. Freeze the bananas for a thicker, creamier protein shake.

    Read more:Peanut Butter Is One of the Best Muscle-Building Foods Here are 4 Rich Recipes to Try

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    Mason Jarhemp Green Smoothie

    Packed with omega-3 fatty acids, magnesium and zinc, fiber-filled hemp seeds steal the show in this good-for-you green smoothie. “The trio of refreshing veggies, fruits and herbs add a mix of vitamins, minerals and antioxidants,” Burak says. And you’ll get an impressive 16 grams of the muscle-maintaining macro.

    Get the Mason Jar Hemp Green Smoothie recipe and nutrition info here.

    Muscle Building Vegan Smoothie Nutrition Facts

    As you can see in the image below, the muscle building vegan smoothie is a pretty powerful drink. This is a great way to cover your nutritional needs on a whole food plant based diet.

    For some that simply dont have the time to eat all day, this muscle building vegan smoothie is a great way to get your calories, have a quick meal, or on-the-go snack, working out or not.

    Also Check: Ingredients To Put In A Smoothie

    Peaches And Cream Smoothie


    • 2 cups of peaches, peeled and sliced
    • ½ cup of orange juice
    • ¼ cup of fat-free Greek yogurt
    • 2 scoops of protein powder
    • Add ice cubes as needed

    Total calories: 313-430

    Total est. grams of protein: 52


    While the ingredients list is rather short for this recipe, you can bet that you are still getting all of the nutrients you need to keep you strong and feeling peachy keen

    • Peaches: rich in antioxidants to protect against disease and aging, full of vitamins and minerals
    • Orange juice: high in vitamin C , anti-inflammatory properties
    • Greek yogurt: boosts metabolism, builds muscle mass, lowers blood pressure, good source of protein
    • Protein powder: protein to help build muscle and keep you energized

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