The Top Five Protein-Packed Smoothie Recipes Perfect For Packing On Muscle

These 5 smoothies provide everything you need—protein, healthy fats, vegetables, and fruits—all in a to-go cup.



Smoothies are a great way to get a nutrient-packed meal or snack, stat. They can provide everything you need—protein, healthy fats, vegetables, and fruits—all in a to-go cup.

Even better: Shakes may be the fastest food of all. “There’s no prep work, no cooking, no cleanup. Just put stuff in a blender and go,” says Brian St. Pierre, M.S., R.D., C.S.C.S., sports dietitian and nutrition coach at Precision Nutrition.

Related: How To Make Protein Pancakes

St. Pierre drinks a smoothie every morning as one of his four daily meals. But you can have one to replace lunch or dinner, help you recover after a workout, hold you over between meals, or satisfy a sweet craving. Try these 5 delicious options, all created by top nutritionists.

 

 

1.Very Berry Super Shake

"This shake is packed with protein, fibre, healthy fats, phyto-nutrients, and probiotics," says St. Pierre. "It can be breakfast, lunch, or dinner."


Blend This:
350ml water
1 cup spinach
2 cups frozen mixed berries
1/2 cup plain low-fat yogurt
2 scoops vanilla protein powder
1 tbsp walnuts
1 tbsp ground flaxseed


57 g protein, 54 g carbs, 14 g fibre, 11 g fat


Related: 12 Easy And Tasty Foods Swaps That Will Massively Cut Calories Out Your Diet

2. Apple and Great Grains Shake

This shake tastes like apple pie in a glass, but you won't find 58 grams of protein in a slice of Grandma's famous dessert. Most blenders will be able to handle pulverizing an apple, St. Pierre says. Leave the skin on for extra phyto-nutrients.


Blend This:
350ml water, milk, or yogurt
2 scoops vanilla flavored protein
1 apple, core removed, and sliced into wedges
1 cup of spinach
2 tbsp of almonds
¼ cup of uncooked oats
Ice as needed
Cinnamon to taste


58 g protein, 13 g fat, 46 g carbs, 9 g fibre (accounts for using water as the fluid instead of milk or yogurt)


Related: Hack The Cereal Aisle: 4 Tips To Picking A Breakfast That's Actually Healthy

3. Chocolate, Peanut Butter, and Banana Shake

You'd never guess that a cup of spinach is hiding in this delicious chocolate and peanut butter shake.


Blend This:
350ml water, milk, or yogurt
2 scoops chocolate flavored protein powder
1 banana
1 cup of spinach
2 tbsp of natural peanut butter
1 tbsp cacao nibs or dark cocoa powder

59 g protein, 22 g fat, 38 g carbs, 8 g fibre (accounts for using water as the fluid instead of milk or yogurt


Related: Eat This Sweet Treat to Boost Your Brain

4. Strawberry Banana Shake

Adding ground flax to this classic protein shake provides you with extra fiber, heart-healthy omega-3 fats, and disease-fighting lignans, St. Pierre says.


Blend This:
350ml water, milk, or yogurt
2 scoops vanilla or strawberry flavored protein powder
1 banana
1 cup of frozen strawberries
1 cup of spinach
2 tbsp of ground flax

55 g protein, 9 g fat, 47 g carbs, 11 g fibre (accounts for using water as the fluid instead of milk or yogurt


Related: 15 Ways Protein Powder Can Help You Lose Weight

5. Chocolate Cherry Awesomeness Shake

Research suggests that cherries can ease soreness after a workout, making this a perfect recovery shake, says St. Pierre.


Blend This:
350ml water, milk, or yogurt
2 scoops chocolate flavored protein powder
2 cups of sweet dark cherries, pits removed
1 cups of spinach
1 tbsp of walnuts
1 tbsp ground flax
1 tbsp cacao nibs or dark cocoa powder

56 g protein, 13 g fat, 47 g carbs, 9 g fibre (accounts for using water as the fluid instead of milk or yogurt)

 

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