Not all smoothies are created equal, and sometimes you need a little inspiration. Here are six recipes from Breaking Muscle coaches for all kinds of athletes and dietary needs. And they all pack a decent protein punch, too.
The Post-Workout Protein Smoothie
In her article, Anatomy of a Protein Shake: Eating to Build Muscle, coach Janelle Zacherl outlined the basic building blocks of a good protein shake. She also shared her favorite recipe for a protein-packed, pick-me-up smoothie, perfect for after a workout.
Ingredients:
- 1 scoop chocolate protein powder
- 1 Tablespoon chia seeds
- 1 handful spinach
- ½ cup egg whites
- 3 coffee cubes (coffee frozen into ice cubes)
- ½ cup water
Click to Page 2 for 3 Recipes With Fewer Than 5 Ingredients
The ideal nutrient-packed protein smoothie has five key ingredients, according to Danielle Harlan’s article, 5 Nutrient-Packed Protein Smoothies of 5 Ingredients Each. They are:
- A protein source
- A liquid
- A green vegetable
- Fruit
- A nutrititional boost
Here are three of the recipes Danielle shared:
Very Verde
Ingredients:
- 1 serving hemp protein (usually 2-4 Tbsp.)
- 1 cup soy milk
- 1 cup spinach
- 1 cup pineapple
- 1 Tablespoon flax seeds
Directions:
Put all ingredients into a blender, add up to one cup of ice (if desired), blend, and enjoy!
Tropical Paradise
Ingredients
- ½ cup tofu
- 1 cup orange juice
- ¾ cup kale
- 1 banana
- 1 cup pineapple
Directions
Put all ingredients into a blender, add up to one cup of ice (if desired), blend, and enjoy!
Peanut Butter Rapture
Ingredients:
- 1 serving whey protein (usually 2-4 Tbsp.)
- 1 cup almond milk
- 1 teaspoon chlorella
- 1 banana
- 1 Tablespoon peanut butter
- Optional: add 1 Tbsp. cocoa powder for an extra antioxidant boost and delicious flavor twist
Directions
Put all ingredients into a blender, add up to one cup of ice (if desired), blend, and enjoy!
Click to Page 3 for a Sugar- and Dairy-Free Keto Smoothie Recipe
Chocolate Coconut Delight
If you’re searching for a smoothie that fits into a ketogenic diet but isn’t loaded with artificial ingredients, you’ve come to the right place. PaleoBOSS Lady, V Capaldi, provided two recipe ideas in her article, 2 Sugar- and Dairy-Free Ketogenic Smoothie Recipes, including the following creation especially for the chocolate lovers out there:
Ingredients:
- 1 can of full fat coconut milk
- ¼ cup of cacao powder and nibs
- 1 ripe avocado
- ½ cup of shredded unsweetened coconut
- ¼ teaspoon turmeric
- Filtered water and a few ice cubes
Method:
- Add all ingredients to your blender of choice except the water and ice.
- Add the water and ice needed to meet top fill line and blend to desired consistency.
- For increased nutrient boost, add 1 cup of greens and decrease avocado by half.
Click to Page 4 for a Plant-Based, High-Protein Smoothie Recipe
The Ultimate Smoothie
This plant-based smoothie recipe from coach Jeff Taraday’s article, The Only Smoothie Recipe You’ll Ever Need provides “a full spectrum of macronutrients and a load of micronutrients to help fuel your day and recover from workouts.” Taraday added his recommendations for add-ins so you don’t get bored with the basics.
Ingredients:
- 16 oz almond milk (or coconut water or water)
- 1-2 handfuls greens (spinach, kale, chard, collards)
- 2 bananas (preferably frozen – just peel a bunch of bananas, put them in a Ziploc, and freeze overnight)
- 2 cups frozen berries (blueberries, strawberries, raspberries, blackberries, or a blend)
- 2 Tablespoons chia seeds (or flax seeds)
Optional add-ons:
- Plant-based protein powder (both chocolate and vanilla flavors work well)
- Supergreens like chlorella, spirulina, etc.
- Beets (raw)
- Dates (for sweetness)
- Frozen broccoli
- Maca powder
Method:
- If you have a high-speed blender like a Vitamix, combine all ingredients together and blend on high. If you have a less powerful blender, you might need to put ingredients in one at a time (liquid first) and blend each until smooth.
- If you need more muscle-building calories after a workout, add some protein powder. If you’re looking to pack as many micronutrients as possible into your smoothie, incorporate any of the other optional add-ons.
Share your favorite smoothie recipes in the comments below!
You’ll Also Enjoy:
- Pass the Protein Shake: Digging Into Pre- and Post-Workout Nutrition
- Soak It Up: 3 Superfoods You Should Be Eating (And Soaking!)
- Clean Eating Challenge: 2 Weeks to a Tighter Trunk
- New on Breaking Muscle Today
Photos 1-3 courtesy of Shutterstock.
