Back To The Earth Protein Smoothie
by Jennifer McDaniel, MS, RDN, CSSD, LD
âThis is an excellent post-workout recovery drink. Beets contain nitrate, which increases blood flow to muscles and acts as an anti-inflammatory and antioxidant. Chia seeds are rich in omega-3 fatty acids, which hold on to water, prolonging hydration and retention of electrolytes, and slowly release carbs for better endurance. Ginger can help relieve muscle soreness and reduce oxidative stress.â
- 1 Tbsp. chia seeds
- 1 slice fresh ginger or 1 tsp dried ginger
Nutrition: 466 calories, 6.5 g fat , 10 mg cholesterol, 316 mg sodium, 677 mg calcium, 73 g carbs, 14 g fiber, 35 g sugars, 35 g protein
by Jennifer McDaniel, MS, RDN, CSSD, LD
âThis drinkâs base is almond butter, which is rich in satiating protein to power muscles. Mango is packed with vitamins C and A, which promotes immunity and cell growth. Flax seedsâ omega-3 fatty acids improve insulin and glucose metabolism, and some research suggests in can increase blood flow and muscle growth. Turmeric is a strong anti-inflammatory and antioxidant thatâs even been linked to increasing neuroplasticity, which can improve our memory and cognition. Turmeric can be especially be helpful if youâre learning how to master a new skill in your sport itâs also been proven to reduce recovery time and increase endurance and performance.â
by Libby Mills, MS, RDN, LDN
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Protein Powder Health Advice
How to use protein powders safely
Supplements such as protein shakes need to be consumed as part of a healthy, balanced diet, and not used as a substitute for whole food. Nutritionist Kerry Torrens explains, Protein powders are highly processed and lack the micronutrients and other beneficial nutrients of whole, natural food. We should all aim to achieve our protein from a well-balanced diet, but for short-term use or in certain circumstances, protein supplementation may be considered.’
Who could benefit from using a protein supplement?
If you’re regularly getting enough protein from your diet, adding a supplement might not make a noticeable difference to your health. However, those who are either unable to regularly eat enough protein due to decreased appetite or illness, or who have increased protein needs as a result of high-intensity exercise might benefit from taking a supplement.
Who shouldnt take protein supplements?
Children shouldnt take protein supplements unless directed by a dietitian. The NHS advises that consuming too much protein in the long term is linked to an increased risk of osteoporosis, and may worsen existing kidney problems.
Is it possible to take too much protein?
How To Make A High Protein Fruit Smoothie
Making a protein fruit smoothie recipe is pretty simple. Its important to have a good quality protein powder in hand that is minimally processed, doesnt have a ton of added sugar, and of course, has a good taste.
I like Naked Nutrition as a protein powder because there are no artificial sweeteners and colors. And if youve been following me for a while, you know that I quit sugar, so a powder that has few ingredients is important to me.
In a nutshell, I mix unsweetened almond milk, fruit, and a scoop of protein powder in my Vitamix blender. The result is a perfect consistency smoothie that is like a meal in a mason jar !
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How Much Whey Protein Should You Consume
The recommended dietary allowance for protein consumption is about a gram for every 3 pounds of body weight. So, if you weigh 180 pounds, that equates to 60 grams of protein per day. Experts suggest that taking up to twice that still produces benefits.
When it comes to fitness-specific goals, like gaining muscle or losing fat, Jeb Stuart Johnston from Stronger U recommends ingesting up to one gram per pound of bodyweight. His claim is backed by a study via the University of Stirling.
“For someone who’s trying to gain muscle mass and work out, taking in more protein helps speed up protein synthesis ,” Johnston said. “For a person who’s strictly trying to lose weight, taking in more protein helps retain the muscle you already have.”
Based on Johnston’s recommendations, a 200-pound man would have to consume 200 grams of protein per day. That’s equivalent to 2 pounds of chicken breast. Supplementing with whey protein, he explains, is a convenient way to get more protein without grilling up another piece of bland chicken.
Lemon Kale Protein Detox
Putting lemon in your blender is like taking out a nutrition insurance policy for your smoothie. Thats because a significant percentage of the antioxidant polyphenols in any food or drink break down before they reach your bloodstream. But researchers at Purdue University discovered that adding lemon juice to the equation helped preserve the polyphenols.
- Â½ lemon, peeled and seeded
- Â½ frozen banana
- Â½ cup unsweetened almond milk
- 1 scoop plain plant-based protein powder
- 3 ice cubes
- Water to blend
NUTRITION: 254 calories / 7 g fat / 20 g carbs / 5 g fiber / 10 g sugar / 30 g protein
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The Protein Works Velvet Vanilla Naked Diet Whey Protein 90
Best low-calorie, low-fat protein powder
Pros: high ratio of protein to fat and carbohydrates, low in sugarCons: not the cheapest option
We tried the velvet vanilla flavour, which is lovely it’s quite custardy in flavour, and sweet enough without being overly so, despite being sweetened with stevia. The powder foams up quite a lot after shaking, so you might like to let it settle before drinking. Made with 150ml water, it was on the thinner side try mixing with milk if you prefer a thicker shake.
A 1kg packet provides around 33 servings, so each scoop costs roughly £1 a good middle-of-the-range option.
A 30g serving of The Protein Works naked diet whey protein 90 powder delivers 24g protein from whey protein isolate, and contains 119 calories, 2g fat and 2.5g carbohydrates . This is a good option if you’re looking to increase your protein intake without bumping up your other macronutrients, when consumed as part of a balanced meal plan.
Recipe: Low Sugar High Protein Dairy Free Smoothie
In our home we face diabetic challenges and issues with dairy. Plus, to be honest, were not big breakfast eaters. But thats not really an option when you need to keep your blood sugar level and some pep in your step! We turn to seasonal fruits , agave and soy to get the job done in a snap!
This recipe serves two healthy portions and will last in the fridge for 48 hours if it needs to . Its not complicated and is accomplished with little effort or time!
Ingredients Needed:6oz Silken Tofu 3/4 C. Soy Milk 2 C. Fruit 1tsp Vanilla extract
Directions:Add soy milk and tofu to blender along with unfrozen fruit . Make sure these items are on the bottom will help with a smooth blending process! Next add in frozen fruit and blend. Add agave to taste and vanilla if desired. Blend and enjoy!
If you dont have any fruit thats frozen add a few ice cubes, although that can cause the mixture to be a bit more grainy or loose. Each serving boasts 10+ grams of protein and only natural sugars. The agave helps balance the sugar from the fruit and relieves morning sugar spikes! Plus it doesnt leave you with the how shall we put this lightlyemergency run to the bathroom that some smoothies can leave you with!
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Paleo Protein Egg White
Another animal-based protein powder, egg white protein is smart choice for people wanting to build lean muscle mass with 25 grams of protein a serving, and just 1 gram of sugar and 1 gram of carbs. It instantly dissolves in water and is completely flavorless, so it’s the perfect base for more green-heavy smoothies and other lower-calorie options made with water instead of milk or yogurt. Since it doesn’t leave a gritty texture, you’ll barely realize it’s even in your smoothie except for the filling serving of protein.
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How To Make This Easy Green Spinach Smoothie Without Banana
This green smoothie really is super easy to make, and perfect for beginners! All you need to do is throw together all the ingredients in a blender, and run it for about 30 seconds or so.
You might need need a little longer time or more milk if your frozen cauliflower and zucchini squash are too large.
Its also possible to meal-prep this green smoothie for a creamy and healthy breakfast on-the-go or post-workout fuel. Portion out all the ingredients into resealable zipper bags and keep them ready to blend into green smoothies or smoothie bowls!
If you have extras, you can also store this weight loss smoothie in the fridge for a few hours or even up to a day. The avocado might make it go bad the longer you keep it though.
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What To Look For On Protein Powder Labels
When youve settled on the best protein for your nutrition and muscle-building needs, there are still countless brands competing for your business. Here are a few tips to keep in mind as you scan the labels:
- If your protein is marketed as a specific type of protein , make sure thats the first ingredient in the ingredient list.
- Scan for artificial sweeteners. To keep the carb count low, companies sometimes use these instead of real sugar.
- Make sure the ingredient list is short. Youre buying a protein powder for the protein, after allnot the additives.
- Pick a neutral flavor to get the most bang for your buck. The most versatile protein powders are the unflavored and vanilla-flavored options.
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Iconic Low Carb High Protein Drinks
Image courtesy Iconic
An excellent protein source is used in the creation of the Iconic Protein Drink, which includes 20 grams of protein from grass-fed milk protein isolate. It also has only 3 grams of sugar and all of it comes from natural sources including cane sugar, monk fruit extract, and glycerine.
Iconic Protein Drink has a light, clean taste that youll appreciate since it isn’t artificially flavored and has a simple list of ingredients.
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What Do Buyers Say
In this video, one of the most popular brands, MusclePharm, was reviewed by blogger BenoniSasquatch. He tried MusclePharm Combat Powder cookies and cream flavor and shared his experience with the audience.
YouTuber IA Fitness has reviewed Dymatize Elite 100% whey protein powder with a flavor of chocolate fudge. He conducted a taste-testing experiment and this is the conclusion he came to.
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Is There Such Thing As Sweet Protein
Yes, there are sweet-tasting proteins. They are sourced from plants, not animal products. Most of these plants grow in West Africa but some are found in China. According to Colorado State University researchers, proteins that have an intrinsic sweet taste include brazzein, thaumatin, monellin, mabinlin, and pentadin. Actually, there is no magic about these proteins: they work by stimulating sweet taste receptors. Moreover, they are even sweeter than sucrose and are free of carbs. The problem with the above-mentioned proteins is that the purification process is very expensive, which is an obvious obstacle for manufacturers.
Miraculin is a protein that stands out because it does not have an intrinsic sweet taste. Instead, it works by modifying sweet taste. Miraculin naturally occurs in miracle berries grown in Africa. If you eat them together with sour food, that food will taste sweet.
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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 .
Banana Cream Protein Powder
Bananas contain 70 % water so this one is amazing for dehydration. Besides this, bananas are rich on vitamins and minerals like potassium, magnesium etc. if you are looking for something which has an amazing taste and good nutritional values one must go banana powder. You can try different slimming smoothie recipes using banana cream protein powder. Blend this powder in different smoothies and feel the energy in your body and enjoy the healthy benefits of banana.
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Chocolate And Peanut Butter Shakes
Peanut Butter Cup Shake – 53 g of protein
Don’t sacrifice your gains! With milk and egg whites for texture, this shake tastes as good as the real thing.
Peanut Butter Banana Shake – 65 g of protein
Peanut butter and banana is a classic combo and is great for fuel and muscle recovery.
Peanut Butter Chocolate Shake – 72 g of protein
This sinless treat allows you to enjoy your chocolate and peanut butter with the benefits of muscle-building protein.
Want to make your protein shake thicker, more decadent, and slower digesting? Use casein instead of whey.
Peanut Brittle Shake – 58 g of protein
This shake is just as tasty as any crunchy brittle. The secret is pudding mix!
Chocolate-Lover’s Shake – 51 g of protein
Chocoholics unite for this super chocolatey shake featuring both cocoa powder and sour cream!
Chocolate Almond Shake – 40 g of protein
A nutty candy bar in a glass, this shake proves protein doesn’t have to be bland. You will make it again!
Caramel Hazelnut Shake – 70 g of protein
Hazelnut creamer makes this into a Nutella-y dream of a shake. Yes, please!
Bad Girl Shake – 67 g of protein
This caloric beast is for the aspiring weight-gainers out there! Ground up girl scout cookies in a shake? Go ahead, be bad.
Tropical Punch Protein Shake – 30 g of protein
All the fruit! Tantalize your senses with this vitamin-packed tropical shake.
The Best Protein Powder For Weight Loss You Can Buy Right Now
One of the most popular and well priced on the market, this no-frills protein powder does what it says on the tin. Its low fat, low sugar and high protein per scoop. It comes in loads of flavours , tastes good, mixes well and has great energy-boosting macronutrients.
Whats more, whey protein has been scientifically proven to aid weight loss a study of overweight people supplementing their diet with it found that they lost more weight and gained muscle mass than those who didnt. The same research revealed that whey protein users also enjoyed a reduction in their blood pressure and cholesterol!
Whey is effective in boosting weight loss because of its ability to decrease appetite and make you feel fuller, meaning youre less likely to overeat.
One potential downside is that this protein powder contains acesulfame potassium , said to be 200 times sweeter than sugar â but itâs relatively harmless at low levels.
Supreme Nutrition Diet Whey uses natural fat-blasting ingredients green tea and flaxseed to help you reach your weight loss goals.
Its also low in calories and high in whey protein, which we already know has been proven to help people drop pounds, according to studies. One user said having 2.5 scoops twice a day as a meal replacement had helped them lose 4kg in two weeks!
With only 123 calories per serving, its a good all-rounder for anyone trying to lose weight, stay lean or naturally burn fat.
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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.
Real Food Protein Smoothie Recipe Inspiration
I’ll be the first to admit that the majority of these foods don’t have the same protein content as a protein powder. But what’s important to note is how quickly protein can add up if you’re intentional when selecting your smoothie ingredients. See for yourself! Check out some of my favorite high protein smoothie recipes below that all contain over 20 grams of protein:
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Vital Proteins Collagen Peptides
This bovine collagen peptide protein powder is free of gluten and dairy and easy to digest and absorb.
In addition to being made with non-GMO ingredients, the powders collagen is sourced from grass-fed, pasture-raised cows.
This supplement may help support healthy collagen production, which can promote healthy muscles, bones, and joints.
While the chocolate flavor can be used in smoothies and desserts, Vital Protein Collagen Peptides unflavored powder is even more versatile, as you can also add it to savory foods like soups.
Note that while this product is an excellent option if youre limiting your intake of carbs or calories, its a bit more expensive than other varieties of protein powder and may not be ideal if youre on a tight budget.
Vital Proteins Collagen Peptides Is Our Top Pick
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Protein powder is a convenient option to boost your protein intake, particularly if you are unable to meet your needs from food alone. In general, it is best to get your protein from whole foods, including sources like poultry, meat, diary, eggs, seafood, nuts, seeds, beans and soy products like tofu. However, protein powder can be helpful for those with increased needs, such as athletes, or those with dietary restrictions that can lead to low protein intake. Protein powder is also a great way to make smoothies and shakes a more complete meal when blended with carbohydrates , healthy fats and your milk of choice, perfect for an on-the-go breakfast or post-workout snack.
Before supplementing with protein powder, it’s important to understand your individual protein needs, which is dependent on many factors including height, weight, muscle mass, activity level and overall health. The DRI for protein for healthy adults is 0.8 grams of protein per kilogram, but that factor increases to as much as 2.0 grams per kilogram for high performance athletes.Assess your protein intake from food first to see if you may benefit from adding protein powder into your diet.
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