Protein Smoothie Recipe

Protein plays a crucial role in repairing and rebuilding muscle, so people who exercise usually consume protein-packed snacks right after their workouts. However, you must consider that many of these snacks, like power bars, have a high caloric content and are full of artificial ingredients. Recent research found that it is not strictly necessary to consume protein immediately after your workout, as many fitness experts suggest, but what counts is the total protein intake during the day.

I prefer to drink a protein smoothie after workouts to complement my daily protein intake. A smoothie is delicious, and, if properly prepared, full of nutrients and with no unwanted ingredients.

There are many kinds of protein powder you can use for a smoothie, from whey to pea, and from egg white to hemp or brown rice. Whatever form of powdered protein you choose, make sure that it has at least 20 grams of protein per serving -the standard is 24 to 30 gr. Also, if you decide to get a dairy powder, choose one that is organic and from pasture-raised cows, to avoid the harmful chemicals and antibiotics normally used in the dairy industry.

Here is my own simple recipe for a delicious -and in this case plant-based- protein smoothie:

Ingredients:

• 1 scoop of protein powder

• 1 cup of organic mixed berries

• 1 cup of organic fresh spinach

· 1 tablespoon of organic almond or mixed-nut butter

• 1 teaspoon of spirulina powder

• 1 teaspoon of pure organic cacao powder (no sugar added)

• 3 or 4 drops of stevia, or 1 tsp of coconut sugar (optional)

• 1 -2 cups of organic oat milk

And now, mix all the ingredients for 30 seconds.

So, in this smoothie we have:

24 grams of protein from the plant protein powder.

About 1 gram of protein from the spinach

Between 1 and 2 grams of protein from the berries

3 to 4 grams from the almond butter

1 gram from the spirulina (contains all the essential amino acids)

And around 4 grams of protein from the oat milk (remember that we are using 1 or 2 cups, so the total amount can be up to 8 grams. Also consider that both soy milk or cow milk contain 8 grams per cup)

As you can see, this delicious smoothie contains between 35 and 40 grams of protein. Do you still need to boost your protein intake? You can use 2 scoops of protein powder instead of one, although a better approach could be drinking two smoothies, one in the morning, and one in the afternoon. Alternatively, you can add ½ a cup of Greek yogurt, which amounts to 10-12 extra grams of protein.