PROTEIN SMOOTHIES

Drinking a post-workout smoothie is a great way to obtain the protein your body needs to recover properly. It helps you build the tissues you just shredded and will also help prevent muscle soreness. You need to make sure it’s quality protein, though; otherwise you’re either wasting your time or actually doing harm to your body. Therefore, let’s discuss the differences between proteins so that you can make an informed decision.

• Plant Protein: Though plant proteins don’t generally offer all the amino acids you need, there are several benefits to including these in your diet. Plant proteins don’t contain unhealthful fats like many sources of animal proteins do, and they offer protection against chronic degenerative diseases and cardiovascular disease.

• Soy Protein: Extracted from the soybean, soy protein is a complete protein but also contains controversial phytoestrogens that bond to estrogen receptors in the body. If you choose to use soy protein, go for the soy isolate rather than the soy concentrate, because it’s a much purer form of protein.

• Whey Protein: Whey is a dairy-based product that’s rich in essential amino acids. As a matter of fact, it’s a complete protein, which means that it contains every amino acid your body needs. It’s the most bioavailable source of protein, which means that it’s the easiest for your body to use. Regardless of whether you choose to add some protein powder to your breakfast smoothie, your post-workout smoothie, or your meal-replacement smoothie, make sure that you’re using a high-quality protein. Just like when you’re choosing your produce, now is not the time to sacrifice health for economy. High-protein produce includes seaweed and spirulina. Artichokes, leafy greens, apples, cantaloupes, and beets also contain small amounts of protein. Finally, almond milk and yogurt are excellent, natural sources of protein.

The Dish on Soy

The Good: Soy is a great source of complete protein, isoflavones, and fiber, all of which have numerous health benefits.

The Bad: Some research suggests that soy may inhibit iron uptake, so if you tend to be anemic, you may want to opt for another source. Also, since the phytoestrogens in soy may act the same as human estrogen, many men avoid it as well. For the sake of simplicity, this book will use whey protein in these smoothies, but feel free to do your own research and choose as you see fit.

Chocolate Nut

This is a first-rate, post-workout or breakfast smoothie. It packs a protein wallop as well as functional complex carbs and omega-3s that will help you recover and keep you running for hours.

• 1 scoop chocolate whey protein • 1 banana, peeled • 1/2 cup rolled oats

• 2 tablespoons almond butter • 1 cup water or coconut water

Blend all ingredients together and enjoy!

Yield: About 2 cups.

The Dish on Almond Butter

The Good: Almond butter adds a delicious, nutty flavor to your smoothies and is packed with antioxidants, helps keep your cholesterol and blood sugars regulated, and delivers a huge protein punch. It’s also full of fiber so it helps you feel fuller longer.

The Bad: Almond butter doesn’t come cheap, and though it’s incredibly healthful, it’s high in calories, so try to use it in moderation.

Plum Protein

Packed with protein, potassium, magnesium, and cell-protecting, diseasefighting flavonoids, this smoothie is an excellent choice anytime. It’s also rich in fiber, so you’ll stay full for hours.

• 1 scoop vanilla whey protein • 1 plum, pitted

• 1 banana, peeled • 1 cup water • 1/2 cup ice cubes

Blend all ingredients and enjoy!

Yield: About 3 cups.

Pomegranate Cherry Smoothie

This one is packed with tasty, natural plant proteins. Though there are obviously less than if you’d added a scoop of protein powder, you still get heaps of nutrients, including vitamins A, B complex, and C, as well as chlorophyll. Not to mention pomegranates and cherries may actually prevent some forms of cancer.

• 1 cup pomegranate seeds • 1/2 cup sour cherries, pitted • 2 kiwis, peeled

• 1/2 cup blackberries • 2 beets • 1/2 cup water

Blend all ingredients well and enjoy.

Yield: About 3 cups.

Muscle Ache Drink

Greens are packed with minerals that help your muscles recover from tough workouts. You’ll be surprised here how little you actually taste the greens.

• 1 cup broccoli florets • 1 cup spinach • 1 apple, cored and quartered

• 6 kale leaves • 1 banana, peeled

Blend all ingredients well.

Yield: About 3 cups.

Ginger Apple Fizz

Ginger is exceptional for digestion, and the complex carbs and fiber will give you sustained energy.

• 1/2 inch slice ginger • 2 apples, cored and quartered

• 1 pear, cored and quartered • 1 scoop whey protein • 1 cup sparkling water

Blend all ingredients and enjoy!

Yield: About 2 cups.

Citri-Berry Chiller

The vitamin C in this smoothie will keep you healthy, while the protein in the almond milk will help you recover from any ailments. If you like, throw in some ice to make it a fruity shake!

• 1/4 pineapple, peeled • 1/2 cup orange juice

• 4 medium strawberries, capped • 1/2 cup almond milk

Cut the pineapple into 1-inch pieces.

Blend all ingredients and enjoy!

Yield: About 3 cups.

Seeing Green

Rich in vitamin C, potassium, calcium, and about twenty other nutrients, this is a top-notch protein drink that will help keep both your muscles and brain functioning properly. It tastes fruity and delicious, too!

• 1 cup spinach • 2 apples, cored and quartered • 1 cucumber, quartered

• 1 banana, peeled • 1 scoop fat-free plain or vanilla Greek yogurt

Blend all ingredients and drink immediately!

Yield: About 3 cups.

Green Energy

The fiber and chlorophyll in this smoothie will give you an energy burst that will last for hours. The leafy greens also provide plenty of veggie protein, so blend away.

• 2 cups spinach • 1 bunch wheatgrass • 2 cups broccoli florets

• 1 cucumber, quartered • 1 banana, peeled

Blend all ingredients together and enjoy.

Yield: About 2 cups.

C to See Juice

Rich in carotenoids, disease-fighting lutein, and vitamin C, this protein smoothie tastes pumpkiny, earthy, and sweet.

• 2 sweet potatoes • 2 carrots • 1 cup cantaloupe, peeled and seeded

• 1 cup fat-free vanilla Greek yogurt

Cut the sweet potatoes into 1-inch pieces.

Blend ingredients together, adding ice and a splash of milk if you’d like to drink it frozen.

Yield: About 3 cups.

Simply Orangalicious!

It’s incredibly simple, but you’re going to love this one. The almond milk adds a bit of an exotic flavor as well as a healthful amount of protein.

• 1 orange, peeled • 1 banana, peeled

• 1/2 cup almond milk

Blend all ingredients together, and add ice if you’d like.

Yield: About 3 cups.