When we think of protein sources, we picture meats, fishes, seafood, and eggs, as well as protein powder supplements. And when it comes to bodybuilding – and general sports and athletic performance for that matter – protein is arguably the most beneficial and important micronutrient of the three, the other two being carbohydrates and fats.
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The reason for this is that protein is essential for protein synthesis, which means it is vital for the growth and repair of our muscle tissue and muscle fibres. As a result, anybody looking to improve their physiques by adding lean muscle mass should aim to consume at least 1.5 grams of protein for every pound that they weigh, although 2 grams may be even better. For example, a 200-pound man who is trying to build or maintain muscle mass would need around 300 to 400 grams of protein each day, which would be difficult to achieve via whole food sources.
Also Read: 5 Super-Healthy Breakfast Smoothies You Need To Make This Week
This is why protein powder supplements are so useful, because they allow you to increase protein consumption with minimal effort. You simply mix the powder with milk or water, give a shake or mix, and chug it down.
Whilst beneficial, these shakes can taste a little bland and unimaginative, which is why more and more people are consuming high-protein smoothie recipes instead.
Here are a few high-protein smoothie recipes to try yourself.
Mixed Berry Blast
This recipe is so simple to make yet it tastes amazing and as it is full of antioxidants, vitamin rich berries, it’s great for your immune system too.
For this recipe you will need:
- A blender
- Some ice
- 400ml of water, or milk
- 2 scoops of raspberry or strawberry flavour whey protein
- A handful of frozen mixed berries
- A handful of fresh mint leaves
To make:
- Take your blender and pour in your milk or water, and a generous handful of ice cubes
- Next, add whey protein and blend until smooth
- Next, take your mixed berries and fresh mint leaves, and blend for a further 30 seconds, until everything is smooth and creamy
- Pour into a glass and enjoy
Healthy Fat Smoothie
People used to run scared at the mere mention of the word fat, nowadays however, people realise the difference between healthy fats, and unhealthy fats.
The fats used in this smoothie are all healthy, all natural, and extremely beneficial. To make this smoothie you will need:
- A blender
- A handful of ice
- Half a ripe avocado
- Half a tablespoon of chia seeds
- Half a tablespoon of flax seeds, or flax seed oil
- 2 scoops of vanilla whey protein
- 400 ml of milk or water, or half of each
To make:
- Take your avocado and peel it carefully, and take one half, set the other half aside to be eaten later on, or used to make another smoothie
- Place the chia seeds and flax seeds into the blender, and blend until they form a fine powder
- Remove the powder and add your milk/water and avocado
- Blend until smooth and creamy then add your powdered seeds, your whey protein, and the ice and blend again for 30 seconds
- Remove, transfer to a glass, and enjoy!
Mean Green Smoothie
This smoothie recipe is one of the healthiest recipes you could ever wish for. It’s packed full of natural fruits and vegetables, making it incredibly nutrient-dense.
You will need:
- A blender
- A handful of ice
- A handful of washed and dried fresh spinach leaves
- A handful of washed and dried kale leaves
- Half an avocado
- Half a cucumber
- 2 scoops of unflavoured whey protein, or anything lemon flavours (lemon lime, lemon cheese cake etc)
- 400 ml of coconut water
- 100 ml of almond milk
- 1 tablespoon of flax seed oil
To make:
- Take your blender, add your coconut water and almond milk, along with the flax seed oil and the kale and spinach leaves, and blend thoroughly
- Once the leaves have been blended, add your cucumber, your avocado and your whey protein, and again blend for a further 30 – 60 seconds
- Add the ice, blend again, transfer to a glass and enjoy!
PB And J Smoothie
This is one of the richest, creamiest, and most delicious protein shake smoothie recipes you will ever taste.
You will need:
- A blender
- A handful of ice
- A heaped tablespoon of organic crunchy peanut butter
- A teaspoon of flaked almonds
- A handful of fresh strawberries and raspberries
- 2 scoops of strawberry or raspberry whey protein
- 400 ml of almond milk
To make:
- Take your almond milk, pour into the blender, add the peanut butter and mixed berries, and blend until smooth
- Next, take your flaked almonds, whey protein, and ice, and again, blend for a further 30 – 45 seconds until smooth and creamy
- Transfer to a glass, and enjoy!
About the author:
Reda El is an entrepreneur, a fitness fanatic and BJJ blue Belt. Check out his website, Shredded Physique.