Protein shake smoothie is a protein drink that is usually recommended to consume before or after the exercise for efficient muscle recovery. Besides consuming protein shake smoothies before or after an exercise, they can be taken as a meal preplacement in case they have sufficient calories. Protein shake smoothie is typically prepared using fresh or frozen fruits, protein powder as a protein source, and any liquid of choice. You can also prepare a high-protein shake smoothie ahead of time and put it into the double door fridge. It will keep fresh and chill for longer. Moreover, the best high-protein shake smoothie is the one you make by yourself because you have control over the ingredients. You must not add any additives and keep the sugar content low and protein content high for the best high protein shake smoothie.
Types of Protein and Protein SourcesProtein shake smoothie is all about protein. Thus, here are a few valuable protein sources that you can add to your protein shake smoothie to make it perfect.
Protein PowderOne of the easiest ways to add a sufficient amount of protein to your high-protein shake smoothie is to use protein powder. There is a variety of protein powders you can choose from and they are very easily available at the grocery stores
- Plant-Based – 22g protein in 1 serving of Garden of Life Vanilla
- Whey – 26g protein in 1 serving of Organic Fuel Vanilla
- Collagen – 23g protein in 1 serving of Bulletproof Collagen Peptides Vanilla
Nuts and Nut ButterThese are very delicious and everyone’s favorite protein source. Many people prefer nuts or nut butter while making a high-protein shake smoothie. They are very rich in protein, fiber, and healthy fats as well.
- Almonds – 6g protein in 23 almonds
- Peanuts – 7g protein in 28 peanuts
- Cashews – 5g protein in 18 cashews
- Walnuts – 4g protein in 7 walnuts
- Pecans – 3g protein in 19 pecans
SeedsRegardless of whether you are topping your protein shake smoothie or adding them into the mix, seeds are an incredible paleo, vegan, and keto-friendly protein source.
- Chia Seed – 2g protein in 1 tbsp
- Flax Seeds – 2g protein in 1 tbsp
- Hemp Seeds – 3g protein in 1 tbsp
- Pepitas – 3g protein in 1 tbsp
Fruits And VegetablesFrozen fruits are very commonly used ingredients to make protein shakes as they are easy to mix up and highly scrumptious.
- Guava – 4g protein in 1 cup
- Avocado – 4g protein in a medium avocado
- Kiwi – 2g protein in 1 cup
- Blackberries – 2g protein in 1 cup
- Spinach – 5g protein in 1 cup
- Kale – 3g protein in 1 cup
- Sweet Potato – 2.5g protein in 1/2 cup
- Cauliflower – 2g protein in 1 cup
Other Sources of ProteinThere are a lot of easily available and delicious sources of proteins that can be used to make a protein shake smoothie with high protein content.
- Greek Yogurt – 11g protein in 1/2 cup
- Cottage Cheese – 10g protein in 1/2 cup
- Beans (lima beans) – 4g protein in 1/2 cup