Chocolate Peanut Butter Smoothieĭrink this for the perfect afternoon snack. It ’s not only loaded with muscle-building protein, but also boasts a blend of healthful nutrients that speed recovery and nourish your body, says Roussell.Ĥ89 calories, 39 g protein, 11 g fat, 59 g carbs, 7 g fiber 18. This smoothie makes for the perfect recovery drink. This shake from Roussell tastes just like a creamsicle, but with real ingredients rather than loads of added sugar.ģ99 calories, 32 g protein, 14 g fat, 39 g carbsġ7. Coconut Almond Smoothieĭrink this shake from Roussell for a decadent treat: Almond butter makes the mix extra creamy, while dark chocolate almond milk and coconut flakes make it extra tasty.Ĥ05 calories, 27 g protein, 21 g fat, 33 g carbs With chocolate almond milk, cocoa powder, and cacao nibs, this rich drink from Roussell will give you a chocolate fix without going overboard on calories.Ģ92 calories, 25 g protein, 12 g fat, 32 g carbs 15. This smoothie from Mike Roussell, PhD packs in a whole cup of blueberries, and you ’ll also get a dose of omega-3 fats-good for your brain and heart-from the walnuts and flax.ģ89 calories, 33 g protein, 17 g fat, 34 g carbs 14. Nutrients in deeply colored fruits and vegetables like beets and cherries can boost athletic performance and help with muscle recovery, says Amy Culp, R.D., a sports dietitian at the University of Texas at Austin.ģ29 calories, 28 g protein, 4 g fat, 52 g carbs, 11 g fiber "Cherry juice has been shown to relieve post-exercise pain in athletes, while pomegranate juice can help accelerate muscle recovery."ĥ25 calories, 58 grams protein, 12 g fat, 46 g carbs, 8.5 g fiber (accounts for using water as the fluid instead of milk or yogurt) "The ingredients in this cherry-vanilla smoothie can help you feel your best after a tough workout," says Largeman-Roth. Try one of these 29 protein-rich smoothie recipes for a tasty, nutrient-packed drinkable snack.įor each recipe, place the ingredients in the order listed and blend until smooth.
"A store needs to make sure their customers come back again, so they’re more focused on the flavor of their smoothies, instead of avoiding added sugars, or keeping them super balanced," Largeman-Roth says. Serendipitously, these all work well in a smoothie, both in terms of taste and texture.įifth, try to avoid adding extra sugar, but if you think you need a little extra sweetness, it's totally okay to mix in a ½ teaspoon of honey or pure maple syrup.Īnd speaking of sugar: try to avoid store-bought smoothies, from the grocery store and a shop. Healthy fats-think unsaturated-are found in avocados, nuts and seeds, and nut butter, for example. If plant-based is your only option, stick with soy-milk, which is roughly equivalent to dairy milk in terms of protein.įourth, always add a healthy fat, and is crucial for heart health. Plant-based milks often don't contain enough protein to matter and the flavored ones can come with added sugars. One cup of dairy milk contains eight grams of complete protein. Third, use dairy milk, if your GI system will allow.
Spinach or kale offer lots of fiber, but they're mild in flavor and blend really well. While juices, like orange juice, do contain nutrients like vitamin C and, in many cases, are fortified with vitamin D and calcium, they also tend to be more concentrated when it comes to sugar and lack that fiber, which is oh-so-important to feeling full. One, always use whole fruits and vegetables as part of your base. It's waaaay easier to drink a smoothie containing 45 grams of protein than chew through the equivalent of that much pork tenderloin.īut before you start loading up your blender, there are a few things to keep in mind when it comes to building the best high-protein, high-fiber smoothie. So if you want to weigh 185, that's 185 grams of protein daily- which is a lot. "Most Americans aren’t getting enough produce or fiber in their diet, so smoothies can be a fun and delicious way to make up for that," says nutrition expert Frances Largeman-Roth, R.D.N., author of Smoothies & Juices: Prevention Healing Kitchen.Īnd then in terms of protein, if you're looking to build or maintain muscle, you likely need to consume about 1 gram of protein for every target pound of body weight. Smoothies, shakes, liquid joy in a cup-whatever you call them, these blended-up drinks of are also a stomach-patting way to consume two keys nutrient you're probably not consuming enough of: fiber and protein. SMOOTHIES MAY JUST be one of the best ways to fill up on important nutrients and dismantle the myth that eating more fruits and vegetables has to be boring.
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