5 high-protein smoothie recipes that’ll keep you full

THERE’S NO ARGUING that sufficient protein is required to build muscle. Protein shakes can help boost your intake, but those chalky water-and-powder concoctions get less and less appetising the more you have. By adding a few simple ingredients, you can turn them into nutrient-dense high-protein smoothies.

Research has found that you need to consume at least 1 gram of protein per pound of your target body weight to build or maintain muscle mass (that’s 185 grams of protein or more for someone who’s 80 kg). That’s tough to accomplish, even for the biggest meat enthusiasts. Many turn to protein powders to supplement.

Protein shakes are pretty easy to get bored of, though—especially if you’re reaching for the same tub of the same flavour over and over again. But, they’re the perfect canvass to jazz up by blending in fruits, vegetables, nut butters, and whatever else you fancy to enhance their appeal. Plus, all that stuff increases the shakes nutrient content, too.

“Most Americans aren’t getting enough produce or fibre in their diet, so smoothies can be a fun and delicious way to make up for that,” says nutrition expert Frances Largeman-Roth, R.D.N., author of Smoothies & Juices: Prevention Healing Kitchen.

What should I put in my smoothies?

Before you start loading up your blender, there are a few things to keep in mind when it comes to building the best high-protein, high-fibre smoothie.

One, always use whole fruits and vegetables as part of your base. Put another way: don’t use juice.

While juices, like orange juice, do contain nutrients like vitamin C and, in many cases, are fortified with vitamin D and calcium, they also tend to be more concentrated when it comes to sugar and lack that fibre, which is oh-so-important to feeling full.

Two, consider greens. Spinach or kale offer lots of fibre, but they’re mild in flavour and blend really well.

Third, use dairy milk, if your GI system will allow. One cup of dairy milk contains eight grams of complete protein. Plant-based milks often don’t contain enough protein to matter and the flavoured ones can come with added sugars. If plant-based is your only option, stick with soy-milk, which is roughly equivalent to dairy milk in terms of protein.

Fourth, always add a healthy fat, and is crucial for heart health. Healthy fats—think unsaturated—are found in avocados, nuts and seeds, and nut butter, for example. Serendipitously, these all work well in a smoothie, both in terms of taste and texture.

Fifth, try to avoid adding extra sugar, but if you think you need a little extra sweetness, it’s totally okay to mix in a ½ teaspoon of honey or pure maple syrup.

And speaking of sugar: Try to avoid store-bought smoothies, from the grocery store and a shop. They can be incredibly high in added sugar. “A store needs to make sure their customers come back again, so they’re more focused on the flavour of their smoothies, instead of avoiding added sugars, or keeping them super balanced,” Largeman-Roth says.

Try one of these top protein-rich smoothie recipes for a tasty, nutrient-packed drinkable snack.

For each recipe, place the ingredients in the order listed and blend until smooth.

Banana almond protein smoothie

This smoothie is seriously delicious—and makes for a post-workout shake too. Delivering 21 grams of protein, it helps to repair micro-tears in your muscles to get you ready for your next gym session.

BLEND THIS:
½ cup coconut water
½ cup plain Greek yogurt
3 tbsp almond butter
1 scoop whey protein powder
1 tbsp hulled hemp seeds
1 frozen banana
1 cup ice

329 calories, 21 g protein, 26 g carbs, 5 g fibre, 17 g fat

Protein power smoothie

“Blend up this fruity smoothie to deliver serious protein to your body,” says Largeman-Roth.

BLEND THIS:
¾ cup fat-free milk
½ ripe banana
½ cup frozen raspberries
½ cup frozen blueberries
1 scoop vanilla whey protein powder
5 ice cubes

284 calories, 27 g protein, 42 g carbs, 7 g fibre, 2 g fat

The Green Monster

Research from Ohio State University shows that avocado can unlock the full nutrition potential of certain vegetables and improve the absorption of antioxidants. It’s delicious, too.

BLEND THIS:
290 ml water
2 stalks kale, stems optional
1 cup grapes
1/2 cup frozen mango chunks
1 strip lemon rind
1/2 avocado
Ice as needed

346 calories, 9 g protein, 12 g fat, 62 g carbohydrates, 11 g fibre

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

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

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

This story originally appeared on Men’s Health U.S

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