Smoothie drinks are becoming more and more important as a healthy meal or snack in sports nutrition. One glass of smoothie can ensure yo...
Sports dietitian Marni Sumbal wrote in an article:
What should you do to prepare a healthy and protein smoothie mix? How can you enrich your smoothie recipe and make it more delicious according to your body's needs?
5 Protein Smoothie Recipes You'll Enjoy!
1. Peanut Butter Smoothie Recipe with Chocolate Protein Powder
If you are in a period of gaining weight , you can consume this mixture as soon as you wake up in the morning, it can meet all the needs of your body that has been hungry throughout the night, and you can also consume it after training.
Materials:
- 2 scoops chocolate protein powder
- 1 tablespoon peanut butter
- 1 cup skim milk (preferably soy or almond milk) or yogurt
- 1 cup ice (optional)
- half banana
Preparation of:
Chocolate Smoothie Nutritional Values
| Total Calories | 481 kcal |
| Protein | 58g |
| Oil | 14g |
| Carbohydrate | 35g |
2. Avocado Smoothie with Strawberry Protein Powder
Materials:
- 2 scoops strawberry protein powder
- 1 cup skim milk (preferably soy or almond milk) or yogurt
- 1 cup ice (optional)
- Half avocado (100 g)
Preparation of:
If you want the avocado to be smoother, you can mash it in a bowl. It will be enough to put all the ingredients in the blender, mix and blend for 3-5 minutes.
Strawberry and Avocado Smoothie Nutritional Values
| Total Calories | 490 kcal |
| Protein | 56g |
| Oil | 20g |
| Carbohydrate | 36g |
Materials:
- 2 scoops banana protein powder
- 1 cup skim milk (preferably soy or almond milk) or yogurt
- 1 cup ice (optional)
- 3 tablespoons of oatmeal
- 20 g peanut butter (unsweetened peanut butter)
Preparation of:
It will be enough to put all the ingredients in the blender, mix them and turn them for 3-5 minutes.
| Total Calories | 639 kcal |
| Protein | 68g |
| Oil | 18g |
| Carbohydrate | 56g |
It is a delicious smoothie recipe that those who do not have time for breakfast can consume with peace of mind, regardless of the season. At the same time, forest fruits that can be added to it are also a good source of antioxidants.
Materials:
- 2 scoops cocoa protein powder
- 1 cup skim milk (preferably soy or almond milk) or yogurt
- 1 cup frozen forest berries
- 1 tablespoon chia
Preparation of:
It will be enough to put all the ingredients in the blender, mix and blend for 3-5 minutes.
Nutritional Values of Cocoa and Chia Seed Smoothie
| Total Calories | 470 kcal |
| Protein | 60g |
| Oil | 13g |
| Carbohydrate | 26g |
5. Apple Smoothie with Green Apple BCAA
You can consume this mixture after training. Since apple is a fast and simple carbohydrate source, it will be beneficial in carrying the protein you need after training to your depleted glycogen stores.
Materials:
- 2 scoops green apple BCAA
- 1 glass of water (200 ml)
- 1 apple
Preparation of:
It will be enough to put all the ingredients in the blender, mix them and turn them for 3-5 minutes.
Nutritional Values of Green Smoothie with BCAA
| Total Calories | 274 kcal |
| Protein | 48g |
| Oil | 0g |
| Carbohydrate | 16gr |
You can also prepare all the above smoothie recipes with water. We preferred milk in the recipes because the taste would be a little better with milk. When you prepare it with water, the calories of all recipes will decrease by an average of 100 kcal.
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