Sabotage : Not Enough Veggies
Smoothies are some of the easiest ways to sneak vegetables into your diet. You could be piling up fruits into your smoothie without considering spinach, kale, arugula, and even collard greens into your drink.
I love adding a handful of spinach to my smoothies as its relatively tasteless. A few scoops of pureed pumpkin works too, if you cant stomach a green smoothie just yet, Osinga said.
Tip: Add a handful of greens to your smoothie. Keep them frozen for easy usage.
Orange Strawberry Squash Smoothie
This two-serving sipper is a delicious way to help you reach your daily fruit and veggie requirements. Like many smoothies, you could blend it into a drink or a smoothie bowl. If you want to make more of a meal out of it, add protein-rich enhancers, like protein powder or Greek yogurt.
This smoothie bowl packs 27 g of protein to power you through a long morning. Plus, wild blueberries are packed with antioxidants and fiber.
If a non-dairy smoothie is more your style, this one, with plant-based protein powder, makes a delicious and filling meal.
Cottage cheese provides the protein in this layered drink. Its made parfait-style so the smoothie and cottage cheese are kept separateperfect for days when you want to dig in with a spoon.
How To Use Protein Powder Smoothies
Most people who use protein powder are looking to lose weight and gain muscle. And thats no different when talking about smoothies and protein powder.
Smoothies with protein powder can help you lose weight and gain muscle if used right.
What does right mean here? It means post workout and in place of a meal.
You want to reduce your calories when losing fat, and you need to increase your total protein when building muscle.
Now, the only hitch when using a smoothie is that it takes more time to make than a regular protein shake. So a lot of people are hesitant about making them and bringing them to the gym.
But, if your gym has a fridge you can use, then you can certainly do that. Or, you can make your smoothie at home and leave it in the fridge. Smoothies will keep in the fridge for a day and still be good to drink, but if you are adding protein to the mix, I would not let it sit for more than half a day.
My Favorite Protein Powders for Smoothies
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Soy Protein Vs Hemp Protein
Soy protein is a popular protein powder for vegans and it does have a higher amount of overall protein versus Hemp, but hemp is considered a more digestible protein. For nutrition, Hemp has a higher level of healthy essential fatty acids and better nutritional profile.
Soy is highly processed with chemicals like hexane and is typically genetically engineered. Also there is lot a lot of debate about Soy and its high levels of phytoestrogens, which causes some people to completely avoid soy.
How To Make A Protein Shake
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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
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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Smoothies When Made Right Can Make For A Fabulous Breakfast Option
Recently I have been enjoying a smoothie every day as a satisfying breakfast! Smoothies are quick and easy to make, and they are an easy way to get in an array of nutrients all at once. Banana Berry Smoothie has made its way into my rotation of smoothies, along with our Go-to Green Smoothie and Super Sunrise Smoothie. These smoothies made with just a few wholesome ingredients are low in sugar, high in protein, and take all of a few minutes to make. With being a new mom, Im all for fast and easy meals that taste good and are satisfying. Banana Berry Smoothie fits the bill on all accounts!
What Yogurt Is Best For A Smoothie
Avoid using high sugar yogurts in your smoothie since your smoothie may already have quite a bit of natural sugars from the fruits you are using. Great options are greek yogurts or plant-based yogurts that are high protein low in carbs. You may use flavored kinds as well depending on what type of smoothie you are making.
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Five Best Protein Shakes
Protein Shakes are a great post-workout recovery treat and easy to make into delicious high protein smoothies. In this post, youll learn how to make protein shakes with 5 different tasty recipes: coffee, berry, mint chip, peanut butter, and chocolate!
Protein shakes have been my go-to post work out snack or meal for many years. I find they really help with recovery after long runs, hot yoga, or intense weight lifting sessions. I usually add plenty of fresh baby spinach and notice a huge improvement in energy levels, immune system, and strength.
Though some people simply shake water with protein powder, taking a minute to blend in a few more ingredients makes the experience much more enjoyable. These five protein shake/smoothie recipes are my favorites and your one-stop for the best protein shake information. I think of this post as a sister to our 6 Best Juicing Recipes article. Do you love smoothies like I do? Find all of our smoothie recipes here and dont miss our post all about how to make a healthy smoothie!
Try These Other Smoothies
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Why Is Hemp Good For Us
Hemp seeds offers one of the richest plant proteins in the world containing an amazing 20 different amino acids.
Hemp protein is very unique for a plant protein source because it is a complete protein with 9 essential amino acids that are only obtained from dietary sources. Some of the amino acids included are histidine and arginine, both required for growth, as well as repair of lean body tissue.
Why are amino acids important ?
Amino acids are natural compounds that combine together to create proteins. Our body requires 20 different amino acids to function properly.
Our body can only make 11 of them and the other 9 come from our diet. These 9 amino acids are commonly called essential because we must get them through foods. Amino acids not only create important proteins but they create enzymes that allow the body to properly function.
Another benefit of hemp are the essential fatty acids . Hemp protein is a great source of fatty acids such as omega-3 and omega-6 in the optimum 3:1 ratio whereas many protein powders lack any healthy omega fatty acids. EFAs are necessary for proper body function and a diet deficient in essential fatty acids will result in a wide range of health problems over time.
Finally, hemp protein is completely vegan, gluten-free and typically grown without pesticides.
Honey Coconut Sugar Or Maple Syrup
You can certainly add a sweetener to your chocolate smoothie, but I want to caution that what were talking about here is a chocolate smoothie, not a dessert.
Smoothies often times are used interchangeably by folks to mean anything that is made in a blender.
But once you start adding sweeteners, and certainly if you throw in ice creams then youre basically having a sweet dessert.
But, if you are someone who wants a chocolate protein smoothie that is still healthy, Id advise against adding too many sweeteners.
So, with that in mind, i suggest that you stick to either raw honey or organic maple syrup. You can use either one or both.
Raw honey does impart a strong flavor, but if youre using a chocolate flavored protein, the honey wont mask it.
The other reason to use raw honey is that is has a number of health benefits.
I would like to point out that its only raw honey, and not normal honey or honey product, that has the helpful health benefits. So, if youre going to use honey in your chocolate protein smoothie, use a good raw honey.
Heres a few good raw honey options to use.
The other option is maple syrup. To start with, maple syrup cannot be raw. Thats because the process of making maple syrup requires heating maple tree sap to boil it down to syrup.
So, please choose an organic maple syrup. And of course, dont choose a maple syrup flavored product. Some unethical sellers try and package maple syrup flavored product .
The Best Protein Powder For Smoothies
Personally, I would recommend you use a premium, unflavored protein powder with your smoothie. You dont want to have a gross powder flavor in your delicious fruit smoothie, and by having it unflavored you can add it to any combination. Whether you are making a green spinach smoothie or a funky fruit smoothie, your protein powder shouldnt ruin the taste.
Also, flavored protein powders are thick with artificial sweeteners and preservatives. This is the only way that flavor gets added to anything. This is why it is always recommended to go unflavored, even with other types of foods. You always want to stay away from anything artificial, and especially from preservatives.
I would recommend that you use a hemp protein, pea protein, or even beef gelatin. Beef gelatin has amino acids that help heal your gut, help fix your connective tissue, your muscles, and your joints. You may even want to search for a quality whey protein, as this is a great health booster.
Protein Shakes For Weight Loss
Protein shakes work well in supporting weight loss or weight gain, depending on how you use them and what ingredients you use.
If the goal is weight loss or leaning out, limit the additional high-calorie ingredients such as peanut butter .
My go-to weight loss protein shake recipe is plant milk, 1 tablespoon almond butter, 1/2 frozen banana, 2 handfuls of baby spinach. I drink this after a workout. Dont miss our Weight Loss Smoothie Recipe.
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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.
Peanut Butter Oatmeal Smoothie
This thick and creamy Peanut Butter Oatmeal Smoothie recipe is loaded with creamy peanut butter, old fashioned oats, bananas, and soy milk. Its sure to keep you full and satisfied all morning! Perfect for busy mornings, work commutes, post-workout fueling, or midday snacks.
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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.
The Obvious One Chocolate Protein
If youre making a chocolate protein smoothie, then the number one ingredient is going to be chocolate flavored protein powder.
This is going to be the main protein source in the smoothie. I always advocate using a natural, health protein powder if you want to make a protein smoothie. Adding a ton of nut butter and oats is going to simply give you a weight gainer smoothie. The nut butter is just too calorie dense.
So, my chocolate protein smoothies will all have chocolate flavored protein powder in them.
I like to use a clean vegan protein powder, but you can also make a great chocolate protein smoothie with whey.
Finally, you can choose an unflavored protein powder. But if you want to get the chocolate flavor into your smoothie, youre going to have to add chocolate flavor elsewhere. I cover this below when I discuss cacao powder and other ingredients.
Chocolate Flavored Vegan Protein
Here are some good chocolate flavored proteins. Im partial to Vega protein of the selection here. I like the texture and the flavor, but all are quality and well made proteins.
Chocolate Flavored Whey Protein
Whey does blend up smoother and is easier to make in a blender bottle. But if youre making a smoothie, thats not as big an issue. Some people like to use whey for their straight water and protein powder shakes, though. And if you dont want to have a vegan and whey protein at home, then thats understandable.
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