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3 High-Protein Smoothie Recipes To Make After A Summer Workout

Hi #TeamBBP, we’re Stephanie Clarke and Willow Jarosh, registered dietitians and founders of C&J Nutrition. Smoothies are a delicious and refreshing way to cool down during summer and we wanted to share a few of our favorite high protein smoothie recipes to help keep you full and fuel your fitness performance.  

These protein-rich smoothies below offer up about 20 grams per serving. Protein plays a vital role in muscle recovery, which is key to building and maintaining the lean muscle that keeps your metabolism going strong. It’s important to realize that not all smoothies are rich in protein. For instance, smoothies that simply contain non-dairy milk blended with fruits and veggies, have very little protein. So, when mixing up the perfect smoothie recipe, you want to look for at least one major source of protein (yogurt, milk, soy milk, tofu, or protein powder).

Smoothies work overtime as a fitness-friendly meal or snack because in addition to protein, fiber, and healthy fat, they deliver hydration! The fruits and veggies included in these smoothies are naturally high in water content, which means they are hydrating in addition to the other liquid in the smoothie (milk, non-dairy milk, coconut water, etc.)

We’ve also made sure to include a source of healthy fat and a fiber in our smoothie recipes. By including these components, the smoothie will keep you satisfied longer AND provide a balanced source of energy to fuel your workouts. We prefer to include at least one serving of veggies into our smoothies in order to boost the fiber and nutrient variety. But, we do it in ways that complement the flavor and color of the smoothie.

Note: These smoothie recipes make 1 meal-sized serving. If you plan to use the smoothie for a snack between meals, make half the recipe or drink half and save half for another snack. You can even freeze the other half in an ice-pop mould to use as a smoothie pop!

 

1. Strawberry Chia Smoothie 

The classic combo of strawberry and banana gets a boost with the addition of coconut water for hydration, kefir for healthy probiotics and protein, and a veggie boost from the carrots.  

1 1/4 cups plain low-fat kefir (or plain yogurt)

1/2 cup coconut water

1 cup fresh or frozen strawberries

1/2 banana, frozen in chunks

1/2 cup grated carrots

1 tablespoon chia seeds

1 cup ice cubes

 

Put all ingredients in a blender and blend until smooth and creamy, about 1 minute. 

 

NUTRIENT TOTALS

Calories: 382, Protein: 20 g, Carbohydrate: 58 g, Dietary Fiber: 13 g, Total Sugars: 41 g, Total Fat: 8.5 g, Saturated Fat: 2.691 g, Calcium: 527 mg, Potassium: 921 mg, Sodium: 314 mg

 

2. Pineapple Mango Green Smoothie

Avocado adds a creamy texture and healthy fats to this refreshing tropical green smoothie, while yogurt offers up protein.

1 cup frozen pineapple

1/2 cup fresh or frozen mango

1/4 of an avocado

1 cup kale (or baby spinach), roughly chopped

1 cup unsweetened vanilla almond milk

2/3 cup low-fat plain yogurt

1 tablespoon sliced almonds (or 5 whole almonds or 1 teaspoon almond butter) 

 

Put all ingredients in a blender and blend on high until smooth, about 1 minute. 

 

NUTRIENT TOTALS

Calories: 386, Protein: 24 g, Carbohydrate: 52 g, Dietary Fiber: 9.5 g, Total Sugars: 33 g, Total Fat: 13 g, Saturated Fat: 1.5 g, Calcium: 624 mg, Potassium: 1321 mg, Sodium: 272 mg

 

3. Orange Creamsicle Smoothie

If you’re a creamsicle lover, this won’t disappoint. Oranges, banana, and carrots recreate this summer flavor favorite while silken tofu is adds a creamy texture and extra protein. And look how gorgeous this smoothie looks in the picture above. Is it possible to have a crush on a smoothie?

1/4 cup unsweetened vanilla almond milk

2/3 cup silken tofu

1 medium orange, peeled and seeded

1-2 teaspoons orange zest (optional)

1/2 banana, frozen in chunks

1/2 cup shredded carrots

2 teaspoons almond butter

 

Put all ingredients in a blender and blend on high until smooth, about 1 minute.

 

NUTRIENT TOTALS

Calories: 375, Protein: 18 g, Carbohydrate: 48 g, Dietary Fiber: 8 g, Total Sugars: 30 g, Total Fat: 15 g, Saturated Fat: 1.5g, Calcium: 342.3 mg, Potassium: 1261 mg, Sodium: 169.7 mg

 

This post was guest written by registered dietitians Stephanie Clarke and Willow Jarosh. Learn more about them and their nutritional services at C&J Nutrition.

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