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12 Protein Smoothies to Help Build Muscle (Slideshow)

12 Protein Smoothies to Help Build Muscle (Slideshow)



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Get the protein you need to make your workout work for you, and enjoy a tasty treat in the process!

12 Protein Smoothies to Help Build Muscle

Get the protein you need to make your workout work for you, and enjoy a tasty treat in the process! What better way to get the nutrients your muscles crave than from a delicious smoothie?

Peanut Butter, Banana, and Oat Smoothie

Espresso Protein Shake

This shake is a real eye-opener! Lisa Wells at CookEatPaleo recommends a pure egg-white protein powder as a smoothie additive. “This way, I know I’m avoiding refined sugars and other additives. And I can control everything that goes into my smoothie,” she says.

Click here for the recipe!

Sun’s Up Smoothie

This tasty tropical smoothie uses Greek yogurt as its source of protein. Lighter on the protein count, this is a nice option for a pre-cardio day drink.

Click here for the recipe!

Coconut Almond Smoothie

Certified strength and conditioning specialist Kusha Karvandi suggests adding some essential fats like coconut oil to your smoothies to “help complement the proteins for the muscle-building and fat burning biological processes in the body.” Drink up before a big workout!

Click here for the recipe!

The Great Green Monster

It’s not called a monster for nothing! You’ll be drinking it for the protein, but this smoothie has tons of vitamins and nutrients. Vitamins A, C, and K, iron, fiber, folate, lutein, magnesium, and calcium, to name a few. It’s lean, green, and great for you.

Click here for the recipe!

Superfood Smoothie

Hemp seeds come highly recommended as a protein-additive by Jasmine Jafferali, lifestyle and wellness consultant and creator of the Snack Smart Solutions app. She tells us that hemp “contains all 9 essential amino acids, as well as all 20 amino acids,” which will give you the biggest protein boost possible.

Click here for the recipe!

PB&J Smoothie

A new spin on a lunch classic. Include the whey protein if you are drinking pre- or post-gym. Unless you plan to or have exercised recently, the whey protein won’t really be a health benefit.

Click here for the recipe!

Green Bliss Power Smoothie

“For individuals with allergies to soy, gluten, and dairy, I also like to recommend pea protein powder for its high protein content,” writes McKenzie, registered dietitian and member of Nourishing Partner. Pea protein is a great option for those with sensitive stomachs, as it is gentle and easy to digest.

Click here for the recipe!

Pomegranate Crunch Smoothie

Homemade Almond Milk and Strawberry Dream Smoothie

Alissa Rumsey of the Academy of Nutrition and Dietetics says that “By making your smoothies with milk instead of water, you'll get 8 grams of protein per cup.” This smoothie takes that one step further by adding easy-to-make homemade almond milk to the mix.

Click here for the recipe!

Carrot Cake Protein Shake

For a treat to settle that sweet tooth without undoing a workout, look no further. This shake is hardly a splurge with just a few sugars and plenty of protein for a post-workout reward.

Click here for the recipe!

Big Cookie Shake

Treat yourself after a serious lifting day with this protein-packed dessert drink. Sweet and delicious, there are enough good things in here to forgive the cookie butter. It’s not for every day, but sometimes you deserve a treat!

Click here for the recipe!


How to Make High-Protein Smoothies to Fuel Your Day

There are smoothies, and then there are high-protein smoothies. Both are easy to make and refreshing to drink, but smoothies that are higher in protein can be quick and easy meals all by themselves. The protein helps to rebuild and repair muscles after a tough workout and it makes you feel fuller, longer, helping to curb the need to reach for a snack between meals.

Packed with nutrients, homemade high-protein smoothies are also super easy to create. All you need are a few key ingredients, a blender, and a little imagination. If you&aposre cutting out dairy, I&aposll show you how to easily make them vegan by substituting non-dairy milk, yogurt, and other ingredients in your favorite smoothie recipes. Follow these tips to make the most of your meal in a glass.

Check out our collection of Smoothie Recipes.

Top Tips for Making High-Protein Smoothies

Save Time. Making smoothies is already a quick and easy process, but you can trim down the time even more by making ready-to-blend smoothie packs. Place all of your pre-measured ingredients in containers, like Mason jars or plastic bags, and store them in the fridge for up to 3 days or the freezer for up to 3 months. When you&aposre ready to blend, just defrost if you like (or keep it partially frozen for a thick smoothie) and mix. If you use a jar, it doubles as your drinking glass. You can also blend smoothies and freeze them in ice cub trays. When you&aposre ready, let the cubes defrost in a glass until they&aposre the perfect consistency.

Punch Up the Protein. Protein powder is an easy add-in, but there are many other options. You can boost your protein count with milk, or add a few tablespoons of nut butter, yogurt, or cottage cheese (which gives it a milkshake-like consistency).

Keep it Healthy. When you buy smoothies at the store or gym, they can be overloaded with extra sugar, carbohydrates, and unhealthy fats. By making your own smoothies, you can control exactly what and how much lands in the blender. When reaching for milk alternatives, make sure to choose the unsweetened varieties. If you need a touch of sweetness, try stevia or honey instead of sugar. Adding healthy fats, like avocado, makes your drinks extra rich and smooth.

Swap It Out. It&aposs super easy to make any smoothie vegan. Swap out cow&aposs milk for non-dairy alternatives like almond, coconut, or soy, or use tofu or avocado in place of dairy yogurt.

Boost the Flavor. Add more flavor and nutrition by mixing in a variety of ingredients. For antioxidants, try fresh or frozen berries or cocoa powder. If you want to up your fiber intake, add uncooked rolled oats, flax meal, or chia seeds. A handful of fresh spinach or kale leaves will add vitamins and minerals to your smoothie, and you won&apost even taste the greens if you blend them with fruit.

10 High-Protein Smoothie Recipes to Try

Here are some of our favorite high-protein smoothie recipes to get you started.

Almond milk and two kinds of berries go for a spin in your blender with spinach, chia seeds, ground flaxseeds, protein powder, and a sweet clementine. "Keep the chia and flax seeds in easy-pour containers in the fridge and you&aposre golden on adding the superfood ingredients so quickly. The beauty of this recipe is that it is really versatile and you can substitute whatever fruits and powders you prefer." — Fran


12 Mind-Blowing, Muscle-Building Protein Shakes

Mixing up a protein shake is a chemistry experiment. A little of this, a little of that, a scoop of this, and then BLEND. (Imagine whirring noise here.) Once the OFF switch is pressed, the results of the experiment are at hand.

If the ingredients represent a perfect blend, if they were entered in the correct amounts, drinking won't stop until the shake is gone. If you take a sip and then stop to assess it, something went wrong, something's amiss. Palatable? Maybe. Perfect? Alas, no.

Here at Bodybuilding.com, we don't need no stinkin' experiments when it comes to protein shakes. So when the staff asked me, a Team Bodybuilding.com member, for my best protein shake recipes, I was happy to oblige. After all, I'm something of a master mixologist when it comes to turning Protein Powder: into liquid magic. Here, then, are my best muscle-building, mind-blowingly-yummy-tasting shake recipes.

We, in turn, are happy to share them with you. You're welcome!

1. Coconut Twisted Julius

Ingredients

  • Coconut Milk: 1 cup 2 scoops
  • Orange Juice Concentrate: 2 tbsp
  • Frozen Banana: 1/2 banana

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 468
  • Fat 9.3 g
  • Carbs 46.8 g
  • Protein 52 g

2. Muscular Mango

Sugar-free Apple Juice: 1 cup

    2 scoops
  • Orange Juice Concentrate: 2 tbsp
  • Greek Yogurt: 1/2 cup
  • Frozen Mango: 1/2 cup
  • Frozen Pineapple: 1/2 cup

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 600
  • Fat 4.3 g
  • Carbs 79.5 g
  • Protein 63.5 g

3. Almond Joy

Ingredients

  • Unsweetened Almond Milk: 1 cup 2 scoops
  • Almond Butter: 2 tbsp
  • Dark Chocolate Chips: 2 tbsp
  • Coconut: 1/4 cup (shredded)

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 1042
  • Fat 45 g
  • Carbs 58.8 g
  • Protein 61.8 g

4. Caramel Coffee

Ingredients

  • Unsweetened Almond Milk: 1 cup 2 scoops
  • Instant Coffee: 1 tbsp
  • Caramel Creamer: 1 tsp (sugar-free)

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 340
  • Fat 6.5 g
  • Carbs 25 g
  • Protein 51 g

5. The Fuzzy Protein

Ingredients

  • Sugar-free Apple Juice: 1 cup 2 scoops
  • Greek Yogurt: 1/2 cup
  • Frozen Peaches: 1/2 cup

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 377
  • Fat 4.2 g
  • Carbs 21.3 g
  • Protein 62.7 g

6. Dark Chocolate Banana

Ingredients

  • Unsweetened Almond Milk: 1 cup 2 scoops
  • Cinnamon: 1 tsp
  • Dark Chocolate Chips: 2 tbsp
  • Frozen Banana: 1/2 banana

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 565
  • Fat 15.6 g
  • Carbs 58.3 g
  • Protein 54.3 g

7. Cheesecake Protein

Ingredients

  • Unsweetened Almond Milk (or water): 1 cup 2 scoops
  • Cream Cheese: 1 oz
  • Crushed Graham Crackers: 1/4 cup

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 460
  • Fat 8.9 g
  • Carbs 38.9 g
  • Protein 56.4 g

8. The Rich

Ingredients

  • Fat-Free Milk: 12 oz 2 scoops
  • Fat-Free Vanilla Yogurt: 2 tbsp
  • Peanut Butter: 1 tbsp
  • Hazelnut Coffee: 2 tbsp
  • Caramel Ice Cream Topping: 1/8 cup
  • Ice: 10 ice cubes

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 591
  • Fat 13 g
  • Carbs 51.7 g
  • Protein 71.3 g

9. Chocolate Peanut Butter

10. Fibrous Fruit

Ingredients

  • Milk or Apple Juice: 1 cup
  • Wheat Germ: 1/2 cup 1/3 tbsp
  • Frozen Banana: 1/2 banana
  • Frozen Strawberries, Blueberries, or Peaches: 3-4 strawberries or 1/3 cup blueberries/peaches

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 287
  • Fat 1.9 g
  • Carbs 49.1 g
  • Protein 25.4 g

11. Snickers Mocha

Ingredients

  • Unsweetened Almond Milk: 1/2 cup 1 scoop
  • Cold Coffee: 1/2 cup
  • Caramel Creamer: 1 tsp (sugar-free)
  • Butternut Flavoring Extract: 1 tsp
  • Chocolate Carnation Instant Breakfast: 1/4-1/2 packet
  • Ice: 3 ice cubes

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 136
  • Fat 4.5 g
  • Carbs 30 g
  • Protein 32 g

12. Sweet Strawberry

Ingredients

  • Water: 8 oz 2 scoops
  • Flaxseed Oil: 2 tbsp
  • Greek Yogurt: 1/2 cup
  • Frozen Strawberries: 1/2 cup

Nutrition Facts

  • Serving size: 1 smoothie
  • Recipe yields: 1 serving
  • Calories 500
  • Fat 10.8 g
  • Carbs 28.1 g
  • Protein 74.3 g
A final note on these recipes:

You can change them to fit your calorie needs! Some of these recipes have more carbs than others, some have higher fat, and some are great for cutting.

So if you're currently leaning out, you may want to switch out any almond or coconut milk for water.

If you're lactose intolerant, omit dairy products. Get creative and don't let boredom take you shopping down the baked goods aisle when hunger calls!


PRE-WORKOUT PROTEIN SHAKES

7. Energising Peach

Make your own homemade pre-workout shake to boost your energy and maximise your performance with just a few simple ingredients.

  • 200ml skimmed milk
  • 400g tinned peaches
  • 1 scoop Vanilla Impact Whey Protein
  • 10g Beetroot Powder
  • 5g Guarana Extract
  • 5g Creatine Monohydrate
  • 6-8 cubes ice

Simply blend all ingredients together until smooth. Drink 60-90 minutes before your workout.


Need a flashback to a childhood favourite without the preservatives and deep frying? These healthy chicken nuggets would be great as a snack, to add protein to a salad, or as your main dish for lunch or dinner.

Enjoy these meal prep recipes?Check out more delicious fitness recipes.

TRY THESE NEXT:

Molten Chocolate Mug Cake | Desserts You Can Make In The Microwave

With an irresistible melted chocolate centre, we guarantee you’ll be back for more.

15 High-Protein Vegan Breakfast Recipes To Actually Keep You Full

Get your day off to the best start with these plant-powered recipes.


31 Protein Shake Recipes:

Vanilla Coffee Shake

  • ½ cup vanilla almond milk
  • ½ cup cold brewed black coffee
  • 2 scoops vanilla protein powder
  • liquid stevia to taste
  • handful of ice cubes

Oatmeal Shake

  • ¼ cup dry oats
  • 2 scoops vanilla protein powder
  • ½ teaspoon ground cinnamon
  • 1 teaspoon pure maple syrup
  • 1 ½ cups water or almond milk
  • handful of ice cubes

Banana Nut Shake

  • ½ banana
  • 1 cup almond milk or water
  • 10 almonds
  • 1 scoop vanilla protein powder
  • handful of ice cubes

Café Mocha Shake

  • ½ cup almond milk
  • ½ cup cold brew black coffee
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • liquid stevia to taste
  • handful of ice cubes

Sunny Morning Shake

  • 1 seedless, peeled orange
  • 1 cup almond milk
  • 2 scoops unflavored protein powder
  • handful of ice cubes

Orange Creamsicle Shake

  • ½ frozen banana
  • ½ cup vanilla Greek yogurt
  • 1 cup fresh squeezed orange juice
  • 2 scoops vanilla protein powder
  • handful of ice cubes

Thin Mint Shake

  • ½ frozen banana
  • 1 cup almond milk or water
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • ¼ teaspoon peppermint extract
  • 4 fresh mint leaves (optional)

Bright Berry Shake

  • 1 ½ cups water or almond milk
  • 2 scoops vanilla protein powder
  • 8 raspberries
  • 4 strawberries
  • 12 blueberries
  • handful of ice cubes

Strawberry Vanilla Shake

  • 1 ½ cups water or almond milk
  • 2 scoops vanilla protein powder
  • 1 handful of ice cubes
  • 1 teaspoon vanilla extract
  • ½ frozen banana
  • 3 frozen strawberries

Raspberry Cheesecake Shake

  • 1 ½ cups water or almond milk
  • 2 scoops vanilla protein powder
  • 15 frozen raspberries
  • 2 Tablespoons low-fat sour cream
  • liquid stevia to taste

Peanut Butter Cup Shake

  • 1 cup water or almond milk
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • 1 Tablespoon creamy peanut butter
  • handful of ice cubes

Creamy Chocolate Shake

  • 1 cup water or almond milk
  • 2 scoops chocolate protein powder
  • 1 teaspoon unsweetened cocoa powder
  • 2 Tablespoons low-fat sour cream
  • liquid stevia to taste

Papaya Ginger Mint Shake

  • ½ cup fresh chopped papaya
  • ½ teaspoon fresh minced ginger
  • 4 fresh mint leaves
  • 1 cup water or almond milk
  • 2 scoops vanilla protein powder
  • handful of ice cubes
  • drizzle of honey to taste

Blueberry Mango Shake

  • ½ cup fresh or frozen chopped mango
  • ¼ cup fresh or frozen blueberries
  • ¼ cup plain Greek yogurt
  • 1 cup water or almond milk
  • 2 scoops vanilla protein powder

Spinach, Kiwi and Chia Seed Shake

  • 1 ½ cups water or almond milk
  • 1 cup packed spinach
  • 1 ripe kiwi, peeled and cut into chunks
  • 2 scoops vanilla protein powder
  • 1 Tablespoon chia seeds
  • handful of ice cubes

Oatmeal Cookie Shake

  • ¼ cup dry oats
  • 1 ½ cups water or almond milk
  • 2 scoops vanilla protein powder
  • ½ frozen banana, peeled and chopped
  • 1 teaspoon honey
  • ½ teaspoon ground cinnamon
  • ½ teaspoon vanilla extract
  • pinch of ground ginger, nutmeg and salt

Peanut Butter and Jelly Shake

  • ½ frozen banana
  • 1 cup almond milk or water
  • 2 Tablespoons creamy peanut butter
  • ½ cup frozen strawberries
  • 2 scoops vanilla protein powder
  • handful of ice cubes

Vanilla Matcha Avocado Shake

  • 1 ½ cups almond milk or water
  • 2 scoops vanilla protein powder
  • ¼ teaspoon vanilla extract
  • ½ an avocado, pitted and peeled
  • 2 teaspoons matcha powder
  • 1 handful of spinach

Cherry Almond Shake

  • 1 cup water or almond milk
  • 2 scoops vanilla protein powder
  • ½ cup frozen, pitted cherries
  • 2 Tablespoons almond butter
  • handful of ice cubes

Honey Banana Shake

  • 1 ½ cups of water or almond milk
  • 1 frozen banana
  • ¼ cup plain Greek yogurt
  • 2 scoops vanilla protein powder
  • 1 teaspoon honey
  • sprinkle of ground nutmeg

Carrot Cake Shake

  • 1 ½ cups water or almond milk
  • 2 scoops vanilla protein powder
  • ¼ cup shredded carrots
  • ¼ cup chopped walnuts
  • ¼ cup plain Greek yogurt
  • ¼ teaspoon ground cinnamon
  • pinch of ground nutmeg and ground ginger

Key Lime Pie Shake

  • ½ cup vanilla Greek yogurt
  • 1 cup almond milk or water
  • 2 scoops vanilla protein powder
  • 1 Tablespoon lime juice
  • stevia to taste
  • handful of ice cubes

Peach Oatmeal Shake

  • 1 ½ cups water or almond milk
  • 2 scoops vanilla protein powder
  • ¼ cup dry oats
  • 1 peach, pitted, peeled and chopped
  • handful of ice cubes
  • ½ frozen banana, peeled and chopped
  • stevia to taste

Vanilla Chai Shake

  • 1 cup almond milk or water
  • 2 scoops vanilla protein powder
  • ¼ cup strong brewed, chilled tea
  • ¼ teaspoon vanilla extract
  • pinch of ground cinnamon, cloves and cardamom
  • handful of ice cubes
  • sprinkle of chia seeds

Apple Pie a la Mode Shake

  • 1 cup water or almond milk
  • 1 apple, peeled, cored, and finely chopped
  • ¼ cup vanilla Greek yogurt
  • 1 Tablespoon apple butter
  • ½ teaspoon ground apple pie spice
  • 2 scoops vanilla protein powder
  • stevia to taste

Cinnamon Roll Shake

  • 1 ½ cups water or almond milk
  • 2 scoops vanilla protein powder
  • ¼ teaspoon ground cinnamon
  • ½ cup vanilla Greek yogurt
  • ¼ cup dry oats
  • ½ banana, peeled

Hawaiian Sunrise Shake

  • 1 cup almond milk or water
  • 2 scoops vanilla protein powder
  • ½ banana
  • ½ cup pineapple
  • ½ cup plain Greek yogurt
  • stevia to taste
  • handful of ice cubes

Snickerdoodle Shake

  • 1 cup water or almond milk
  • 2 scoops vanilla protein powder
  • ½ banana
  • 1 Tablespoon creamy almond butter
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon vanilla extract

Chocolate Chip Cookie Shake

  • 1 ½ cups almond milk or water
  • 2 scoops vanilla protein powder
  • ¼ cup dry oats
  • ¼ teaspoon imitation butter flavor
  • ¼ teaspoon vanilla extract
  • pinch of salt
  • handful of ice cubes
  • 1 Tablespoon mini chocolate chips
  • stevia to taste

Chocolate Brownie Shake

  • 1 frozen banana, peeled and chopped
  • ¼ cup brewed coffee, chilled
  • ¾ cup almond milk
  • 2 scoops chocolate protein powder
  • 2 Tablespoons unsweetened cocoa powder
  • ¼ teaspoon vanilla extract
  • pinch of salt
  • 1 Tablespoon mini chocolate chips

Pina Colada Shake

  • 1 frozen banana, peeled and chopped
  • ½ cup fresh pineapple, chopped
  • 1 cup coconut milk
  • 2 scoops vanilla protein powder
  • 1 Tablespoon shredded, unsweetened coconut

*There you go! 31 Flavours of Protein Shakes to keep you happily sipping those fitness friendly macro-nutrients needed to achieve your big transformation goal. Now your only protein shake dilemma is deciding which of these amazing shakes to try first!


Why Should You Drink High-Calorie Smoothies to Gain Weight?

It can be extremely hard to eat six meals each day when you have almost no appetite. This is exactly why I suggest you should start drinking smoothies to gain weight more easily. Instead of drinking soft drinks and other alternatives that don’t contain a lot of calories or nutrients, prepare a high-calorie smoothie that is both delicious and easy to consume. On the other hand, if your goal is to lose weight, you can check out our 10 smoothie recipes for weight loss.


12 Protein Smoothies to Help Build Muscle (Slideshow) - Recipes

Are you looking for a quick breakfast that packs the protein? Plant-based proteins can help you build muscle and provide heart health benefits to your meals, snacks and even beverages!

These recipes incorporate organic tofu but you can easily add other plant-based proteins that you enjoy. Firm or soft tofu can be added to any of your favorite smoothie recipes. The addition of tofu doesn’t add much of any flavor but it does add protein, vitamins, minerals and unsaturated fats. Read more about soy products below.

  1. Strawberry-Banana Blend
  • 1 frozen banana
  • ½ cup strawberries
  • ¼ block tofu
  • 1 cup milk of choice
  • Honey (optional)
  1. Peanut Butter-Date Blend
  • 1 frozen banana
  • 2 pitted dates
  • ¼ block tofu
  • 1 cup milk of choice
  • 1-2 tablespoons peanut butter (or other nut butter)
  • 1 teaspoon cinnamon (optional)
  1. Blueberry-Kefir Blend
  • 1 frozen banana
  • 1/2 cup blueberries
  • ¼ block tofu
  • 1 cup vanilla kefir (plain or other flavors would work well)
  • 1 tablespoon hemp or chia seeds (optional)

Soy is a complete protein, meaning it has all the necessary amino acids needed for building proteins such as muscle. This amazing little bean is rich in isoflavones and may lower the risk of heart disease, especially in women. Soy protein comes in many forms.

Edamame (ay-duh-MAH-may) are immature soybeans with a slightly sweet flavor. Boil, steam, or panfry them and add your favorite seasoning for a tasty healthy snack. Parmesan edamame is great on salads. See the recipe below. 1 cup provides 18 grams of protein!

Tofu is made from bean curds pressed together to form a block. The firm varieties can be sliced and pan-fried. They soak up the flavor of the foods around them and are great in stir-fry. ½ cup provides 10 grams of protein!

Soy beverages are also a great alternative. They have a sweet nutty flavor that is great in cereals, smoothies, and even in your morning coffee. 8 ounces provides 7-12 grams of protein!

Read about other plant-based proteins and how to use them at this Live Well. Eat Well. Blog post.


3. GREEN GINGER SMOOTHIE

Green smoothies have been regarded as “life-changing” if added to your diet. Results of a documentary called Powered by Green Smoothies showed that ultrarunners and CrossFit athletes who stuck to their training regime and added green smoothies to their daily diet experienced quicker recovery and significantly less soreness.

Rich in iron, spinach is a key ingredient of the green smoothie. Its antioxidants and high levels of vitamins B and C aid exercise performance. Vitamin C specifically prevents the destruction of the red blood cell membrane during exercise, research has found.

Depending on your taste, add either broccoli, cauliflower, Brussels sprouts and kale, all of which have high concentrations of antioxidants, fibre and vitamins.

Cashew nuts combine protein and healthy fats naturally. They are rich in heart-healthy monounsaturated fats and their high antioxidant content may be key to their cardio-protective benefits, research suggests.

Pineapple will sweeten this smoothie and provide it with important vitamins and minerals. Enzymes found in pineapple can fight inflammation and disease and ease digestion. Bromelain, found in the fruit, may reduce the time it takes to recover from exercise.

To increase the protein volume of this healthy smoothie, add hemp seeds into the blender. Besides offering protein, these are packed with omega-3s, omega-6s fatty acids and magnesium.

Top with coconut water, fresh lemon juice and fresh ginger.

Coconut water is a great way to rehydrate after sport as its known for its concentration of electrolytes, vitamins and minerals.

Smoothies that rely heavily on veggies over fruit have a lower concentration of sugar and increased fibre content.

Completely personalize this green smoothie with the Certified Reconditioned Venturist blender which connects to the Perfect Blend app, which is full of recipes, personally built and customisable meal plans and even a shopping list, and also knows the size of the container being used.


Pumpkin Protein Boost

Shutterstock

"I'm a huge fan of pumpkin around this time of year, not only because it's seasonal, but also because it has about 3 g of fiber in one 50 calorie serving. I like to add 1/2 cup pumpkin, 1 cup vanilla greek yogurt with 1 cup almond milk. To make this shake thicker, I suggest adding one-half of a banana for an increase in potassium."