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 Sources
Protein 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.
One 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 Butter
These 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
Regardless 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 Vegetables
Frozen 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 Protein
There 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
Perfect Ingredients to Make High Protein Shake Smoothie
Fresh or Frozen Fruits:
You will need almost one cup of fruits. It is recommended to use frozen ones for more thickness. You can use bananas or berries to make a high-protein shake.
: It depends on you whether you want to use a single protein source or multiple to make a high-protein shake smoothie.
: You might not need to add any sweetener due to the sweetness of protein powder or fruit used. However, if you want to add, it’s recommended to add a natural sweetener, for example, honey or maple syrup.
: You will need around 1/2 cup of liquid. Your protein shake smoothie must not be too runny. So, add liquid gradually. You can use any liquid of choice, for example, water, almond milk, orange juice, and so on.
Ice is optional and you won’t need any if you’re using frozen fruits.