If you want to build or maintain muscle mass, it’s essential to consume enough protein. However, using protein powders can quickly become monotonous, especially if you’re using the same flavor every day. Smoothies are an excellent way to prevent this boredom while providing your body with the necessary protein boost.
By adding a few simple ingredients alongside your protein powder, you can create a variety of smoothies to bring vitality to your workout routine. Adding your favorite fruits, vegetables, and nuts will not only enhance the flavor of the drink but also increase its nutritional value. You can benefit from this blog post on how to make smoothies and smoothie recipes.
How to Make a Smoothie
The answer to how to make a smoothie is actually simple; there are just a few key points to consider. Firstly, the smoothie you make should be rich in protein and fiber. Therefore, the fruits and vegetables you put in should be in their whole form, not as juice. Fruit juices are usually higher in sugar and lack the necessary fiber. You can also add green leafy vegetables like spinach, which are rich in fiber and won’t overpower the taste of the drink.
Make sure the milk you add to your drink is rich in protein. Generally, soy milk is closest to cow’s milk in protein content, so you can choose soy for plant-based milk. Avoid using extra sweeteners or sugar, but you can use a bit of honey.
Remember, using frozen fruits in your smoothie will improve its consistency. If you used fresh fruit, you can add ice to the recipe and let it chill in the fridge for a short time after making it.
Along with the smoothie recipes we will provide below, you can complete your meals with our pre- and post-workout nutrition guide and experience a holistic sports routine.
The Best Healthy Smoothie Recipes
Here are athlete smoothie recipes that will support the health and provide energy for those who exercise:
Strawberry and Banana Smoothie
This simple smoothie recipe is ideal if you’re trying it for the first time. You can experiment by swapping the fruits with others you like.
Calories: 282, Carbohydrates: 23g, Protein: 33g, Fat: 8g, Fiber: 4g
Blend these ingredients:
- 1 cup of frozen strawberries and banana (approximately 70 grams of strawberries and a medium banana)
- 1 scoop of vanilla protein powder (chocolate or other flavors can also be used)
- 1/2 cup plain yogurt
- 1/2 – 1 cup plain, unsweetened almond milk (you can also use regular or soy milk)
Chocolate, Peanut Butter, and Spinach Shake
You would never guess there’s spinach in this shake.
Calories: 585, Carbohydrates: 38g, Protein: 59g, Fat: 22g, Fiber: 8g (based on using water instead of milk or yogurt)
Blend these ingredients:
- 350 ml water, milk, or yogurt
- 2 scoops of chocolate-flavored protein powder
- 1 banana
- 1 cup spinach
- 2 tablespoons peanut butter
- 1 tablespoon dark cocoa powder
Vanilla Pumpkin Shake
If you’re tired of ordinary smoothies, this vanilla and pumpkin one is perfect for you; think of it as a cold, healthy, and protein-packed version of a pumpkin latte. It also contains more vitamin A and fiber.
Calories: 535, Carbohydrates: 45g, Protein: 60g, Fat: 13g, Fiber: 13g (based on using water instead of milk or yogurt)
Blend these ingredients:
- 350 ml water, milk, or yogurt
- 2 scoops of vanilla-flavored protein powder
- ¾ cup pumpkin puree
- 1 tablespoon walnuts
- 1 tablespoon ground flaxseed
- ½ cup raw oats
- Cinnamon and vanilla extract to taste
- Optional: ice
Peach Smoothie
Calories: 468, Carbohydrates: 40g, Protein: 42g, Fat: 13g, Fiber: 6g
Blend these ingredients:
- 2 peaches (pitted and chopped)
- 1/2 cup plain yogurt
- 3/4 cup whole milk
- 1/4 cup mint
- 1 scoop vanilla protein powder
Purple Smoothie
It’s time to use the frozen raspberries you’ve had in the freezer.
Calories: 295, Carbohydrates: 13g, Protein: 30g, Fat: 13g
Blend these ingredients:
- 1 scoop vanilla protein powder
- 200 ml almond milk
- 50 grams high-protein yogurt (you can try quark)
- 70 grams of frozen raspberries, blueberries, or blackberries
Chocolate and Mint Smoothie
Calories: 292, Carbohydrates: 32g, Protein: 25g, Fat: 12g
Blend these ingredients:
- 1 scoop chocolate protein powder
- 3/4 cup almond milk
- 1 tablespoon walnuts
- 2 tablespoons unsweetened cocoa powder
- 1 tablespoon cocoa nibs
- 2 mint leaves
- 4 ice cubes
- 1/4 cup water
Coffee Protein Shake
Calories: 423, Carbohydrates: 32g, Protein: 33g, Fat: 17g
Blend these ingredients:
- 1 cup (about 160 ml) brewed coffee, cooled
- 1 medium frozen banana
- 1 tablespoon almond butter
- 1 tablespoon cocoa powder
- 1 scoop protein powder
- 2 tablespoons chia seeds
Apple Cinnamon Smoothie
With this smoothie, it will feel like you’ve eaten apple pie.
Calories: 244, Carbohydrates: 32g, Protein: 20g, Fat: 4g, Fiber: 4g
Blend these ingredients:
- Half of a large apple
- 1 scoop vanilla protein powder
- 1 cup unsweetened almond milk (you can also use oat milk)
- 1/4 cup plain yogurt
- 2 tablespoons oats
- 1 teaspoon vanilla extract
- 1 teaspoon cinnamon
- A pinch of salt
- 3-5 ice cubes
- Optional: honey for sweetening
Cherry Chocolate Smoothie
Calories: 530, Carbohydrates: 47g, Protein: 56g, Fat: 13g, Fiber: 9g (based on using water instead of milk or yogurt)
Blend these ingredients:
- 350 ml water, milk, or yogurt
- 2 scoops chocolate-flavored protein powder
- 2 cups cherries, pitted
- 1 cup spinach
- 1 tablespoon walnuts
- 1 tablespoon ground flaxseed
- 1 tablespoon cocoa nibs or dark cocoa powder
Tropical Smoothie
If you can’t go on a tropical vacation, you can bring the tropics to yourself.
Blend these ingredients:
- 75 ml almond or soy milk
- 1 frozen banana
- 1 handful of frozen mango
- 1 handful of frozen pineapple
- 1 scoop vanilla protein powder
- Tip: If you have coconut milk, you can freeze it in an ice cube tray and add it to the recipe for a creamier and smoother drink.
