How To Make A Protein Shake Thicker
Adding in protein powder is one simple way to make a drink thicker.
Other methods of ensuring a thick protein shake include:
- Start with a small amount of liquid and add more as needed
- Use milkinstead of water
- Add yogurt, especially Greek yogurt
- Use frozen fruits or ice
- Add creamy or high-fat ingredients
- Add in oats or seeds
See more tips on how to make a smoothie thicker in this how to make a smoothie guide.
How Can I Add Protein To My Smoothies
- Make sure every ingredient has protein. Many people will use water to make smoothies because it has zero calories, but guess what? It also has zero protein.
- Dont overlook the protein in fruits and vegetables. Smoothies usually contain bananas because they are great at repairing and replenishing the body post workout, and theyre naturally sweet. One banana also contains 1.6g of protein! One cup of spinach contains nearly 1g of protein and kale contains 3g protein per cup!
- Boost the protein naturally. According toHarvard Medical School, the average sedentary person needs just 0.8g of protein per kilogram of body weight. To figure this out for yourself, multiply your body weight in pounds by 0.36.
Note: Remember, this is only valid if you dont exercise. Those who exercise regularly, are pregnant or require a high protein diet need to consume much more. And youre not going to get what you need in a banana smoothie alone!
Is Vegetable Protein Powder Better Than Whey
This has a complicated answer. And it comes down to what you mean when you ask the question.
Is vegetable protein better tasting in a smoothie?
Is vegetable protein easier to blend in a smoothie?
Is vegetable protein better than whey as far as muscle building?
See, all different questions.
First, lets say that vegan protein doesnt blend as easy as whey protein. But thats not a big issue when you are using a blender. The bigger problem when it comes to mixing protein powder is when you are only blending it using a blender bottle shaker.
As long as youre blending your protein powder in a smoothie blender like a Ninja or NutriBullet, then its not an issue.
How about taste?
Well, thats a personal preference. I think that some of the vegan protein powders taste great. And thats one of the reasons I drink them. They are thicker than whey protein, but thats more of an issue if you are only mixing them with water in a shaker bottle.
As long as youre making a smoothie it wont come up.
Now, as far as building muscle. Thats a hotly contested argument. Some people are strong advocates for whey because its faster absorbing. However, all you have to do is search for vegan athletes and you will see how many millions of people are building strong, lean bodies using vegan protein.
Protien, remember, is simply amino acids that help build muscle. Vegan protein powders are complete and contain as many amino acids as regular protein powders.
Great for Lactose Intolerant
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Protein Powders For Smoothie Making
Some Soy Flour on rustic wooden background
Looking to bulk up your smoothie? Then chances are youre going to reach for a protein powder. The question is, which one should you choose? As the options get more plentiful, the choice also gets more confusing. Whichever you decide on, be sure to read the nutrition label to see how much you need to use. Twenty to 25 grams of protein is a safe amount to add, but depending on the protein source, that could mean anywhere from half a scoop to two full scoops, says Kelly Pritchett, Ph.D., R.D., a spokesperson for the Academy of Nutrition and Dietetics.
Heres the rundown on six popular protein mix-ins.
This is considered the king of plant-based proteins and is a great option for vegans and vegetarians. Made from ground soybeans, its a complete protein and has the highest bioavailability of all the plant-based options. Look for soy isolate, rather than soy concentrate, in order to get the most protein bang for your buck.
While it is derived from cannabis seeds, hemp wont get you high. What it will do is provide all nine essential amino acids plus Omega-3s and fiber. Hemp is not as protein-packed as other sources , but you can pair it with another plant-based option to create a more complete protein.
Berry Good Workout Smoothie
Get the energy you need to power through your workout in minutes with this easy-to-make smoothie recipe. For an extra dose of calcium, try adding a teaspoon of Organic Kale Powder.
What youll need: 1 1/2 cups chopped strawberries, 1 cup blueberries, 1/2 cup raspberries, 2 Tbsp. honey, 1 tsp. fresh lemon juice, and 1/2 cup ice cubes. Blend until smooth.
Nutrition :162 calories, 1 g fat, 2 g protein, 41.5 g carbs , 32 g sugars
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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.
Tropical Raspberry Avocado Smoothie
Like soft tofu, avocado blends really well into smoothies, adding a lot of creaminess but not an overwhelming taste. Avocados are also a natural source of fiber and healthy fats, which may help reduce cardiovascular disease risk in some people.
Raspberries are another source of anthocyanins, and coconut water provides a slightly tropical flavor without a lot of sugar.
Adding yogurt to smoothies is a great way to boost their protein content and creaminess.
- 1/2 cup raspberries
- 1/2 cup regular or nondairy yogurt
Blend together until smooth. If youre looking for a thicker consistency, add a few ice cubes before blending.
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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.
Animal Milk Is A Great Source Of Protein In Smoothies
If your default liquid is cow milk, you might already know that one cup has 8 grams of protein. But did you know that:
- Goat milk has 9 grams of protein per cup?
- And sheep milk has a whopping 15 grams of protein per cup!
You probably dont have easy access to a sheep, but definitely consider animal milk as the liquid in your protein smoothie.
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Chocolate Strawberry Almond Protein Smoothie
Protein source: Almonds, maca powder, hemp, protein powder
This chocolaty smoothie is nutrient-packed. Chocolate sweetens things up while almonds bring the protein and fiber and strawberries pack in antioxidants.
Protein source: Protein powder, cashews
Super spice turmeric sets this recovery smoothie apart. The spice is anti-inflammatory and high in antioxidants.
Can You Put Protein Powder In Green Smoothies
Here is where it gets a bit tricky. The kinds of protein powders that you can put into green smoothies are not as varied as the type of protein powders you can put into green smoothies.
The reason that you have to be more picky when it comes to mixing protein powders and green smoothies is that the flavors dont always match well.
Remember, when youre mixing green leafy vegetables you are not going to want a sweet protein powder.
So, I would only mix in an unflavored protein powder with your green smoothies.
However, a kale or spinach smoothie with some lemon and almond butter plus unflavored protein powder is super popular.
Youll even see these smoothies for sale at retail locations. They oftentimes add blueberries to give the drink a nice flavor.
I would advise, though, that you not use a flavored protein powder, even if the flavor matches blueberries. You dont want to have a funky sweet flavor make the green smoothie taste off.
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Apple And Great Grains Shake
This shake tastes like apple pie in a glass, but you won’t find 58 grams of protein in a slice of Grandmas famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phytonutrients.BLEND THIS:12 oz water, milk, or yogurt2 scoops vanilla flavored protein1 apple, core removed, and sliced into wedges1 cup of spinach¼ cup of uncooked oatsIce as neededCinnamon to taste535 calories, 58 g protein, 13 g fat, 46 g carbs, 9 g fiber
Chocolate Cherry Awesomeness Shake
Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre. BLEND THIS:12 oz water, milk, or yogurt2 scoops chocolate flavored protein powder2 cups of sweet dark cherries, pits removed1 cups of spinach1 tbsp ground flax1 tbsp cacao nibs or dark cocoa powder530 calories, 56 g protein, 13 g fat, 47 g carbs, 9 g fiber
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Smoothie Recipes To Try
Use these recipes or build from them to create your own.
Banana-kale wake-up smoothie
The sweetness of the bananas balances kales slight bitterness in this recipe. Use just a tiny pinch of cloves theyre potent!
Get the banana-kale wake-up smoothie recipe.
Ruby-red raspberry smoothie
Its nutty. Its sweet. And its good for you. Blast off your day with healthy fats, antioxidants and phytonutrients from this creamy creation.
Get the ruby-red raspberry smoothie recipe.
Creamy kiwi-lime smoothie
You would never guess this creamy, high-protein smoothie gets its texture from tofu and cashew butter. Hey, dont knock it till you try it!
Go green smoothie bowl
Ready to trade in the smoothie glass for a bowl and spoon? In this bowl, the leafy green goodness of spinach meets the sweetness of grapes, mango, apple and banana.
Get the go green smoothie bowl recipe.
Cool tropical smoothie
Youll feel like youre on the beach with this zesty blend of mango, coconut, lime and strawberries. This vegan smoothie is high in potassium and features beneficial phytonutrients.
Get the cool tropical smoothie recipe.
Creamy strawberry and greens smoothie
This satisfying smoothie is sweetened with strawberries, creamified with avocado and then exalted to green goddess status with arugula.
Peach-vanilla yogurt smoothie
Get the peach-vanilla yogurt smoothie recipe.
Berry vanilla banana smoothie
Get the berry vanilla banana smoothie recipe.
Dietitians Recommend These 9 Ingredients For The Best Weight
Smoothies are one of the easiest breakfasts you can make. But if you’re trying to get leaner, registered dietitian Leslie Langevin, MS, author of The Anti-Inflammatory Kitchen Cookbook, told POPSUGAR, “an all-fruit smoothie wouldn’t be the best idea, since it’s a large dose of sugar coming at you at one time with not a lot of protein or healthy fats to satiate you or to prevent a huge spike in your blood sugar levels.”
In order to create a filling smoothie that will help you lose weight, Leslie suggested this recipe formula:
- 1 cup fruit: berries are the highest in fiber and antioxidants.
- 1 cup milk of choice: if using plant-based milk, try getting one with protein like Silk Protein Milk, Ripple , or unsweetened soy milk.
- 1 fat of choice: 1/4 avocado 1 tablespoon nut butter 1 to 2 tablespoons ground flaxseed, chia seeds, or hemp seeds or 2 tablespoons pumpkin seeds or almond flour.
- Extra protein: 1 scoop protein powder try plant-based for added fiber and nutrients.
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How To Build A Better Smoothie According To A Nutritionist
If youre turning to smoothies as part of your strategy to lose weight or take your healthy eating up a notch, your menu may need a little attention. Done right, smoothies can make nutritious sense, packing satisfying ingredients along with fiber, vitamins, minerals and other health-protecting substances. But even some of the most healthful smoothie ingredients can add up to a lot of calories and therefore, interfere with your weight loss goals or worse, lead to unintentional weight gain. Read on to find out if youre making some common smoothie mistakes, discover how to build the best smoothie and find nutritionist-approved recipes to get your smoothie-making up to speed.
Should I Add Protein Powder To My Smoothie
Are you a smoothie fanatic? If you love smoothies and drink them on a regular basis, you have probably asked yourself the question, should I add protein powder to my smoothie? And the truth is that it definitely cant hurt. However, there are a few important things to know about protein and smoothies.
If you want to drink a smoothie as a replacement meal, whether for improving your diet, losing weight, or getting more muscular, you need to have the proper ingredients. You cant just drink protein powder and expect to get healthy. You also need to add vegetables, fruits, and other healthy ingredients.
In this article, we will go over how to properly add protein powder into your smoothie and how to create the ultimate smoothie with all the best ingredients. Protein powder in your smoothie can definitely be a huge bonus, but you must learn how to do it right.
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Do You Need A Blender To Put Protein Powder In A Smoothie
Can you put protein powder in smoothies with a shaker bottle?
Well, its an odd question but lets slow it down.
First, you cant make a smoothie without a blender. Some folks try and make a smoothie with a juicer, but thats not something I advise doing.
But once youve made your smoothie and you have it in the fridge, perhaps you want to add protein powder to it later. Can you?
Yes. Once youve made your smoothie and cleaned your blender, there is no reason to add the entire drink back into the blender just to add protein powder.
You can add protein powder to a smoothie just by mixing the entire thing together in a blender bottle.
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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The 5 Best Healthy Weight Gain Protein Shakes And Smoothies
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From older adults experiencing unintended weight loss to athletes looking to perform better at their sport, there are various reasons why weight gain could be beneficial.
Regardless of your reason for wanting to gain weight, consistently eating more calories than you need can be a challenge due to factors like a poor appetite or busy schedules.
Fortunately, shakes and smoothies are great for gaining weight because can load them with protein and calories and theyre quick and easy to make.
Here are the 5 best weight gain protein shakes and smoothies that contain at least 20 grams of protein and 500 calories.
Can You Put Protein Powder In Fruit Smoothies
Yes, of course you can put protein powder in fruit smoothies. I make berry smoothies all the time and I add protein powder.
When Im making a berry smoothie, my standard recipe includes a scoop of vegan protein powder. I will mix either a chocolate flavored Vega protein or a plain from NorCal. It depends on what I have on hand.
I like the mixture of chocolate and berries, but if you dont like that, you can certainly opt for a plain whey.
Also, if youre the type who is fine with using whey, then you can certainly use a whey protein powder as well.
The great thing about berries and other fruit smoothies is that they mix so well with flavored protein powders.
Personally, I like to use chocolate or plain protein powder. But if you are someone who has a birthday cake flavored protein powder, or something else that has a unique flavor, its going to probably taste fine in a fruit smoothie.
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