Protein smoothies are a great way to support muscle protein synthesis after a workout and can also be an easy way to consume a balanced meal at any time of day! Feel free to vary the ingredients to your taste preferences, food sensitivities and intolerances. Please note that the amounts used are estimates and will vary based on your nutritional needs.
Ingredients:
- 30-40 grams of protein powder*
- 1-1 ½ cups of wild blueberries
- 1-2 cups of dark leafy greens like spinach or kale
- ½ cup frozen cauliflower rice
- 2 tablespoons of high protein seeds like hemp, pumpkin, chia seeds, or ground flaxseeds
- 1 tablespoon of no added sugar nut or seed butter
- 1 cup of unsweetened nut or seed based milk
- Additional water as needed to achieve desired consistency
- Optional: cinnamon, clove, ginger, lemon/lime, raw cocoa to taste
Directions:
- Add all ingredients to a blender and blend until smooth.
- Enjoy!
*Whey protein powder is optimal for muscle building, and the closest comparable plant-based option is pea protein. Unfortunately, these options may not be tolerated well or restricted on certain elimination diets. If this is the case for you, some alternative options include pumpkin seed powder and collagen peptides. However, these options do not have the same amino acid profile and are not as effective at promoting muscle protein synthesis. When muscle building is a focus and you can’t use whey or pea protein powders, consider branch chain amino acid supplementation. When choosing a protein powder, look for one that is good manufacturing practice (GMP) certified and without added sweeteners, gums, flavorings, colorings etc. The shorter the ingredient list, the better!
