This week in the Bay Area has been a scorcher. Currently, a high of 92 degrees as I write this right now. When the weather starts to get warm, I immediately crave post-workout smoothies. There is a method to my madness when it comes to making a Macrobalanced protein smoothie which I will explain below.
How to make an MACROBALANCED Protein Smoothie
Aim for a protein source that is either natural (Plain Greek yogurt, cottage cheese, egg) or a protein powder that is all natural. I recommend a whey protein isolate with less than 5 grams of sugar. (More on this, I recommend a previous post here.)
Aim for just one serving of fruit if possible such as 1 banana, 1 cup of berries, etc. Keeping the fructose in moderate amounts helps ensure steady blood sugar.
The best way to sneak in greens into the diet is adding it to protein smoothies. Macrobalanced favorites: spinach or baby kale.
Low sugar milk or juice
Use a liquid that is low in sugar such as unsweetened almond milk, vegetable juices, or regular milk for those who tolerate.
1 Healthy Fat
The best way to ensure that the smoothie will help you feel full for a few hours is adding in some healthy fats. I usually add about 1 Tbsp. of a nut butter and chia seeds or hemp seeds.
Recipe (serves 2)
-2 scoops vanilla protein powder
-1/4 cup cottage cheese
-1 cup fresh organic carrot juice
-1 cup fresh spinach
-1 large banana
-1/2 tsp. ashwagandha (optional)
-1 Tbsp. unsweetened flaked coconut
-1/4 tsp. vanilla extract
-1 tsp. cinnamon + nutmeg
-1 Tbsp. almond butter
-1 cup ice.
1. Place all of the ingredients into a blender of choice. Blend until fully combined and smooth!
2. Drink up for good health.
Nutrition Facts (per serving): 334 calories, 33 grams carb, 10 grams fat, 34 grams of protein