A smoothie can be a really healthy choice for a snack or even a small meal. The great thing about a smoothie is that you can totally customize it for a flavor combination that you’ll love. With so many options, you’ll never get bored with your smoothie. Trying to get more protein? Your smoothie is the perfect way to incorporate protein powders into your meal plan. While protein deficiencies aren’t a huge problem for most people, boosting your intake does have benefits. It helps build muscles, speeds recovery and gives you energy. Talk to your doctor about an appropriate amount of protein for your health and goals. When you’re ready, try one of these great choices.
1. Whey Protein
This is probably one of the easiest to find and most common protein powders. It comes from cow’s milk and is considered a complete protein. This one is also the most effective when it comes to building muscle size and strength. This is a great choice if you’re new to protein powders and blends really well into fruit smoothies. However, if you have a milk allergy or are lactose intolerant, this isn’t the one for you.
2. Egg White Protein
Eggs are a prime source of protein, so it makes sense that they are found in many kinds of protein powders. Some people say that the flavor of egg white powders is stronger than the milk based ones, but they come in many tasty varieties, including vanilla and chocolate, and taste wonderful with many fruits. Egg white protein powder is a good choice if you’re watching your cholesterol intake or can’t tolerate milk.
Frequently asked questions
Adding protein powder to your smoothie can help keep you full longer, support muscle growth, and provide a convenient protein source, especially if you’re on-the-go or have a busy lifestyle.
Pea protein is a great plant-based option! It's rich in iron and amino acids, easy to digest, and it's hypoallergenic. Plus, it blends well in smoothies!
Yes! Casein protein is great if you want a slow-releasing protein that keeps you satisfied. It’s especially nice for a bedtime smoothie because it helps repair your muscles overnight.
Hemp protein is usually well-tolerated, but some people might experience digestive issues. It's good for adding fiber, but like with any new supplement, it might take some time for your body to adjust.
Generally, yes! Most people find protein shakes easy on the tummy, but it depends on the type of protein and any personal sensitivities. If you’re worried, start with a small serving to see how your body reacts.
3. Pea Protein
Sounds weird, I know, but many fruit smoothie recipes contain vegetables, so this isn’t really all that strange after all. Pea protein powder is touted at the easiest to digest, so it makes sense to give it a try if you have a touchy digestive tract. This is also a good option if you don’t want to use animal sources of protein. And chances are that the fruit in your smoothie will mask the taste of the powder.
4. Rice Protein
This is another plant protein that makes sense in fruit smoothies. It has a mild flavor that makes it a great ingredient for your smoothies. It’s fairly easy to find and is a non-meat form of protein that’s perfect for vegetarians or vegans.
5. Hemp Protein
Hemp protein is made from hemp seeds, which means it’s loaded with protein as well as omega-3 fatty acids. This choice is ideal if you want to ramp up your protein intake while also getting other important vitamins and minerals into your diet. Experts recommend mixing hemp protein powder with soy or whey to ensure that you have a complete workup of protein amino acids in your smoothie.
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6. Soy Protein
This type of protein powder is a complete one and is considered one of the best types among experts in the field. In addition to the protein in soy powder, you also get nutrients that boost immunity and brain function. Talk about a triple whammy! Soy protein is easy to blend into smoothies and won’t change the flavor too dramatically.
7. Casein Protein
Casein is another derived from milk. It digests slower than some of the other protein powders so you will feel full longer when you use this one. Casein can be combined with whey for optimal muscle building benefits. It’s also your best bet if you use smoothies as a meal replacement on a regular basis.
Do you put protein powders in your smoothies? What’s your go-to type?
Comments
Patricia: Hello Im new to this site and not quite sure how it works. Im looking for diet smoothies. Thank you.
Kim: I will try to add these to my next smoothie
Mary: Do yourself a favor and stay away from dairy based proteins (whey and casein primarily). Whoever tells you they are good for you are either lying or clueless of the known facts. Plant based proteins are just as beneficial plus way healthier for you.
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