I often recommend smoothies to my clients for a super quick, nutritious, inexpensive and convenient way to start the day that can help with burning fat, building muscle, training recovery and getting vital nutrients into the body.
So how do you make them?
A “perfect” protein smoothie has 5 key ingredients:
- A Source of Protein
Our bodies mainly use protein to build and repair tissues. Unlike carbohydrates and fats however, the body doesn’t store protein, so we need to incorporate it into our diet regularly in order to maintain healthy levels.
Good protein options for smoothies are: Whey protein, plant protein, soy protein, Greek yoghurt and cottage cheese.
- A Liquid
There are so many options when it comes to the choice of liquid in your smoothie, and it can be varied depending on your goals and preferred smoothie consistency.
Some of my favourites are: Filtered water, coconut water, coconut milk, almond milk, oat milk, green tea and chai tea.
We all know that we should be eating our greens, so chucking them into a smoothie is a super quick and tasty way of getting them into our daily diet.
It sounds a little bit weird right? Try kale, spinach, broccoli or swiss chard to start with, they all work well without dominating on the taste front.
Adding a portion of fruit to your smoothie kicks up the sweetness factor along with adding in extra nutrients. Banana, berries, apple, kiwi, dates and mango are some of my favourite options.
Don’t be tempted to add more than one piece of fruit to your smoothie however, if your goal is fat burning. Although the sugars in fruit are natural, it’s still sugar and won’t help you on the road to your goal.
- A Nutritional Kick!
Depending on your goals and needs you may want to add a nutritional kick to your smoothie. I often add chia seeds, nut butters (surprise surprise!) coconut oil, cacao, avocado, cinnamon, oats, an extra protein booster or flax seeds.
That’s it! It’s as simple as 1-2-3-4-5
Part of the fun of smoothies is experimenting – you can’t really go wrong. One of my absolute favourites is…
1 scoop of whey smoothie base (USANA My Smart range)
1 sachet of chocolate flavour optimizer
150ml unsweetened almond milk
Half a frozen banana
1 large handful of spinach
1tbs crunchy peanut butter
Sprinkle of cinnamon
What’s your favourite protein smoothie combo? I’d love to hear from you