Smoothies are a quick and delicious way to ingest nutrients throughout the day. However, most fruit smoothies that people consume as meal supplements are actually high in sugar and low in protein.
Adults need at least 0.8 grams of protein for every kilogram of body weight each day; as recommended by the Institute of Medicine, “those taking part in recreational athletics need 1.1 to 1.4 grams of protein for every kilogram of body weight.”
This is because protein literally makes you; it’s essential to the composition of your skin, hair, and the smooth running of your body. Protein can also keep you satiated and maintain muscle and energy. So to make yourself stronger, leaner, faster, and better, try adding one or some of the following ingredients in your next smoothie for the ultimate protein boost!
Plain, nonfat greek yogurt
100 grams=10g protein
Cacao nibs
100 grams=14g protein; 1 ounce=4g protein
Edamame
1 cup=18.46g protein
Peanut butter
2 tablespoons=7g protein
Flax seed
100 grams=18g protein
Oats
1 cup=11g protein
Walnuts and Almonds
Walnuts ¼ cup=7.52g protein
Almonds ¼ cup=7.56g protein
Chia seeds
1 tablespoon=4g protein
Organic fat-free milk
1 cup=8g protein
