{"id":64422,"date":"2016-10-19T08:00:00","date_gmt":"2016-10-19T08:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/trio-of-post-workout-protein-smoothies"},"modified":"2021-11-22T01:14:43","modified_gmt":"2021-11-22T06:14:43","slug":"trio-of-post-workout-protein-smoothies","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/trio-of-post-workout-protein-smoothies\/","title":{"rendered":"Trio of Post Workout Protein Smoothies"},"content":{"rendered":"

Protein powders are renowned for their ability to pack a lot of protein into small, mixable portions. These powders have an appropriate interest and following, particularly for bodybuilders. However, there are a number of athletes who, for various reasons, do not wish to use refined powders. For athletes with a less intense need for concentrated protein, but who still want to build or maintain lean muscle, a whole foods approach to post-workout protein intake is more desirable and perhaps even better for your body<\/strong>.<\/p>\n

Protein powders are renowned for their ability to pack a lot of protein into small, mixable portions. These powders have an appropriate interest and following, particularly for bodybuilders. However, there are a number of athletes who, for various reasons, do not wish to use refined powders. For athletes with a less intense need for concentrated protein, but who still want to build or maintain lean muscle, a whole foods approach to post-workout protein intake is more desirable and perhaps even better for your body<\/strong>.<\/p>\n

Proteins need to be balanced with fat and carbohydrates in order to satisfy you and mitigate hunger. Nature does a great job of packaging proteins within whole foods<\/strong>. The proteins found in whole food are easier for the body to utilize as the right combo of fats and carbs<\/a> are present to allow for full assimilation of both the protein and the other nutrients.<\/p>\n

Post-workout smoothies are a popular way for athletes to boost recovery and replenish the nutrients lost during training<\/strong>. Without using a protein powder, it can be tricky to pack a lot of protein into a smoothie. I\u2019ve created three smoothies that do not use any refined protein powders yet still provide 25 or more grams of protein<\/a> in each smoothie.<\/p>\n

Building a protein smoothie with whole foods is an exercise in layering<\/strong>. Combine creamy proteins like yogurt, quark, cottage cheese, beans, and nut butters with protein-heavy seeds or grains like hemp, chia, oats, or quinoa and you can\u2019t go wrong.<\/p>\n

Apple Pie Protein Smoothie<\/h2>\n

Prep time:<\/strong> 5 min<\/p>\n

Serves:<\/strong> 1 (27g protein)<\/p>\n

Ingredients:<\/strong><\/p>\n

    \n
  • 1 apple, peeled and cored<\/li>\n
  • 1 cup plain unsweetened Greek yogurt<\/li>\n
  • 1 cup spinach<\/li>\n
  • \u00bd cup almond milk<\/li>\n
  • \u00bd cup rolled oats (Note: if you want a smoother consistency, use cooked oats)<\/li>\n
  • \u00bc teaspoon cinnamon<\/li>\n
  • Pinch of nutmeg<\/li>\n
  • 1 tablespoon coconut sugar, honey, or maple syrup (optional, or sweeten to taste)<\/li>\n<\/ul>\n

    Preparation Instructions:<\/strong><\/p>\n

    Add all ingredients to a blender and puree until smooth.<\/p>\n

    Photo credit: Kari Lund<\/a><\/em><\/span><\/p>\n

    Cocoa Banana Bean Protein Smoothie<\/h2>\n

    Prep time:<\/strong> 5 min<\/p>\n

    Serves:<\/strong> 1 (25g protein)<\/p>\n

    Ingredients:<\/strong><\/p>\n

      \n
    • 1 banana<\/li>\n
    • \u00bd cup cooked or canned black beans, drained and rinsed<\/li>\n
    • 2 tablespoons chia seeds<\/li>\n
    • 2 tablespoons almond butter<\/li>\n
    • 1 tablespoon unsweetened cocoa powder<\/li>\n
    • 1 \u00bc cups almond milk<\/li>\n
    • 1 teaspoon vanilla<\/li>\n
    • 1 tablespoon coconut sugar, honey, or maple syrup (optional, or sweeten to taste)<\/li>\n<\/ul>\n

      Preparation Instructions:<\/strong><\/p>\n

      Add all ingredients to a blender and puree until smooth.<\/p>\n

      Quark Berry Protein Smoothie<\/h2>\n

      Prep time:<\/strong> 5 min<\/p>\n

      Serves:<\/strong> 1 (32g protein)<\/p>\n

      Ingredients:<\/strong><\/p>\n

        \n
      • 15 whole strawberries, hulled<\/li>\n
      • 10 raspberries<\/li>\n
      • 6 oz container plain unsweetened quark cheese (a German style spoonable fresh cheese) or substitute cottage cheese or Greek yogurt<\/li>\n
      • \u00bc cup cooked or canned chickpeas, drained and rinsed<\/li>\n
      • 1 tablespoon hemp seeds or white chia seeds<\/li>\n
      • \u00bd cup almond milk or coconut milk<\/li>\n
      • 1 teaspoon lemon juice<\/li>\n
      • 1 tablespoon coconut sugar, honey, or maple syrup (optional, or sweeten to taste)<\/li>\n<\/ul>\n

        Preparation Instructions:<\/strong><\/p>\n

        Add all ingredients to a blender and puree until smooth.<\/p>\n

        More ideas for balanced meals:<\/strong><\/p>\n

        Green Fuel: Walleye with Kale Bruschetta<\/a><\/p>\n