Today I’m going to be sharing with you three of my favorite easy to make protein smoothies. Now I know for some of you when you hear the word protein smoothie you worry a little bit. You may not fully understand what they are, how you make them, or even if they’re for you, and I didn’t even get to your worry about flavors. The purpose of this post is to help you gain a further understanding of what protein smoothies are, how they can help you, and give you three delicious protein smoothie recipes to get you started.
So let’s get right down to it, shall we?
What Are Protein Powders And Why Do I Need Them In My Smoothie?
First things first, let’s talk about what protein smoothies are. They’re a drink that’s made from blended fruits, veggies and/or dairy with the inclusion of a powder that acts as a source of bodily nutrition as it contains vitamins and minerals. The protein powder gives your smoothies not only a power boost but a flavor one too as every protein powder tastes different which enhanced the overall taste of your smoothie. Now the one thing to keep in mind is not all protein powders are the same. Because the powders are used to help you lose weight, gain muscle, and improve your athletic performance you’ll have to read up to determine to the one you want to use.
Types of Proteins and Their Benefits?
Let’s take a look at five proteins and their health benefits. As always, and I cannot stress this enough, when it comes to your diet you should research and consult your physician/dietician so that they can help you make the best decisions for your body.
Whey
Whey is a protein that is found in milk. It’s the leftover liquid after milk has been curdled and strained and is high in nutritional value. It contains protein, minerals, some lactose, immunoglobulins, and a small amount of fat. There are three main types of whey protein powder, concentrate (WPC), isolate (WPI), and hydrolysate (WPH). Because concentrate is the most common it makes it the cheapest.
Benefits of whey: Promotes muscle growth, may lower blood pressure, may help treat type 2 diabetes, may reduce inflammation, may be beneficial for inflammatory bowel disease, may enhance your body’s antioxidant defenses, may have beneficial effects on blood fats, may help reduce hunger, and helps you lose weight. Healthline has a great article quoting You can read more about these benefits here.
Soy
The soybean or soya bean is a species of legume native to East Asia, widely grown for its edible bean and is considered a really great plant-based protein. The powder is made from defatted soybean flakes that have been washed in either alcohol or water to remove the sugars and dietary fiber. They’re then dehydrated and turned into a powder. Because it’s a complete protein it contains nine essential amino acids. Soybeans come in three colors green, yellow, and black. Soy is most widely used by those who seek to remove dairy from their diets. Soybeans are low in saturated fat and high in protein, vitamin C, and folate making them a great source of calcium, iron, magnesium, phosphorus, potassium, and thiamin.
Benefits of soy: Is considered the source for a heart-healthy diet, contains good fats like the important omega-6 and omega-3, has no cholesterol, may help avoid high blood pressure, will give you stronger bones, may help prevent breast cancer, and is high in fiber, potassium, and iron. You can read more about these benefits here.
Pea
Pea protein powder is made by extracting the protein from yellow peas. Like soy, pea protein is a complete protein it contains nine essential amino acids. Pea protein is also suitable for vegans and those following a plant-based or vegetarian diet.
Benefits of pea: It helps build muscle mass, it will keep you feeling full, aids in weight loss, is rich in iron, and supports a healthy heart. In addition, because it’s vegan gluten and dairy-free, and doesn’t contain any of the eight major allergens it can work with many special diets. You can read more about these benefits here.
Hemp
Hemp protein is the protein content of hemp seeds. It’s made by simply grinding pressed hemp seeds into a fine powder. The protein in hemp seeds is made up of the two globular types of proteins, edestin and albumin, with edestin also being rich in the essential amino acids.
Benefits of hemp: It’s easier to digest, a good source of fiber, contains unsaturated fats and is rich in minerals and antioxidants. You can read more about these benefits here.
Nut Butter
Nut butter is rich in nutrition as it contains potassium as well as protein which nuts also contain Vitamins E and B6, folic acid, niacin, magnesium, zinc, copper, and potassium.
Benefits of nut butter: Controls weight gain, contains unsaturated, full of antioxidants, controls cholesterol, may prevent and control type 2 diabetes, is heart-healthy, has magnesium, nut fat, May lower the risk of high blood pressure, stroke, and heart disease. You can read more about these benefits here.
Getting More Fiber From Your Smoothie
First, what is fiber? Fiber is a type of carbohydrate found naturally in plant-based foods that is not digestible in humans. Although fiber cannot be digested, while moving down the digestive tract the nutrients are being digested which will positively impact our health. Now if you think you aren’t getting enough fiber from your smoothie you can give it a boost by adding some.
According to Web MD, good sources of fiber include lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes with the skin, corn, snap beans, asparagus, cabbage, whole-wheat pasta, oats, popcorn, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples. It’s important to remember the recommended daily amount of fiber is 25 grams for women and 38 for men. Be mindful to not go overboard with the servings cause too much fiber can cause you to be bloated, gassy, and constipated.
Benefits of fiber: Helps achieve a healthy weight, normalizes your bowel movements, helps maintain bowel health, lowers cholesterol levels, and helps control blood sugar levels. You can read more about these benefits here.
3 Easy To Make Protein Smoothies
Now that you’ve learned a lot about what protein smoothies are and their benefits it’s time to make your own. Below you’ll find three of my favorite protein smoothies. They take no time to whip up so you’ll be in and out of the kitchen in no time and you don’t need a lot of ingredients – most of which you probably already have in your home.
Peanut Butter Banana Protein Smoothie
Ingredients
- 1 handful Spinach Tip: I freeze the whole container of baby spinach
- 1/4 cup Frozen Wild Blueberries I use Wyman's
- 1/2 Frozen Banana
- 2 tbsp Natural Peanut Butter
- 3 tbsp Hemp Protein I use Nutiva, or protein of choice recommended serving
- Vanilla Cashew Milk Or non-dairy milk of choice
Instructions
- Add all ingredients into your blender, blend to desired smoothness. Because a lot of my ingredients are frozen I don't need ice.
Cold Brew Protein Smoothie
Ingredients
- 1-2 oz Concentrated Cold Brew Coffee I use SlingShot Coffee Co
- Vanilla Cashew Or non-dairy milk of choice
- 1 Frozen Banana
- 3 tbsp Hemp Protein I use Nutiva, or protein of choice recommended serving
- 1/2 tbsp Agave Or to taste
Instructions
- Add all ingredients into your blender, blend to desired smoothness. Add a few ice cubes if you want it more frozen.
Chocolate and Strawberry Smoothie
Ingredients
- 1 cup Frozen Strawberries
- 1 tbsp Cocoa powder
- 1/2 Frozen banana
- 3 tbsp Chocolate Hemp Protein I use Nutiva, or protein of choice recommended serving
- Vanilla Cashew Milk Or non-dairy milk of choice
- 1 tbsp Agave To taste
Instructions
- Add all ingredients into your blender, blend to desired smoothness. Because a lot of my ingredients are frozen I don't need ice
See these recipes in action!
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What is your favorite easy to make protein smoothies? Share with me in the comments below.
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