Maximize Your Muscle Gains With These High Protein Smoothie Secrets

Smoothies muscle protein

Are you tired of granular and bland protein supplements? Have you been looking to enjoy a healthy drink without sacrificing taste or nutritional content? If so, then you are definitely in luck.

Smoothies are easy and convenient beverages that are able to offer a host of all-natural muscle-building ingredients which can take your lifting gains to the next level. Not only can you encounter such ingredients at your local grocery store, but many offer comparable levels of protein to that which is associated with even the most advanced commercial sports supplements.

You will be surprised at just how effective (and utterly delicious) these smoothies can be. Let us take a look at ten powerful ingredients to consider when you make your next muscle building smoothie.

Greek Yogurt

Greek Yoghurt, Peanut Butter and Almond Milk

One of the best ways to create a tasty smoothie with protein-packing power is through the use of creamy substances which can mix well. The benefit here is that the drink will not contain as much grit nor will the ingredients settle out as quickly.

Greek yoghurt is an excellent idea and if possible, choose a fat-free variety. According to, one cup of Greek yoghurt contains no less than 20 grams of protein. This represents 40 per cent of the recommended daily intake within a single serving.

Peanut butter is another excellent choice and while obvious, it still warrants mentioning. Not only is peanut butter appealing to the taste buds, but it contains a fair amount of mono-unsaturated fats. These help to lower cholesterol while keeping the heart healthy.

Almond milk is another common smoothie ingredient. Known for its sweet taste, it can often be a substitute for traditional low-fat milk. This is particularly beneficial for those who are lactose intolerant. One cup contains only 40 calories; ideal for those on a diet.

Nut butter

Vegetarian Sources of High-Quality Protein

There are many times when vegans or vegetarians are desperate to encounter smoothie recipes that suit their lifestyle. As many articles focus on traditional sources of protein, it is a good idea to take a look at some alternative sources of this muscle-building substance.

Nut butter is becoming an increasingly common option. Users enjoy 25 grams of protein per serving and its other health benefits cannot be ignored. According to studies performed by the NIH, nut butter reduces the chances of developing hypertension as one age.

Dark, leafy greens are another excellent source of protein. observes that one cooked cup of spinach offers seven grams per serving. Let us also mention that spinach is an excellent source of antioxidants as well as vitamin C.

Hemp has been a staple of vegetarian diets for decades and its protein content is equally respectable. 30 grams of hemp powder contains as many as 12 grams of highly bioavailable protein. This is actually comparable to some commercial mixtures on the market.

Kale is a final option, as it contains 4.3 grams of protein per 100 grams and it can be easily mixed. Additionally, studies conducted by the National Cancer Institute found that cruciferous vegetables such as kale may be able to prevent some forms of cancer.

Protein Bean

Small Foods Which Pack a Big Protein Punch

One of the keys to making a convenient smoothie is the ability to mix the ingredients quickly. This is often important, for many of us lead busy lives. Therefore, it only makes sense to take a look at some additional sources which can blend in a matter of seconds.

We should also mention that many of the protein sources found below can be taken along when traveling. This is a massive benefit for those who are on the go or who otherwise do not have the ability to mix more bulky substances while out and about.

Beans have been used within smoothies for years. Their rather bland taste can easily be complimented by any other flavours present. According to The World’s Healthiest Foods, one cup of kidney beans can supply an incredible 15 grams of rock-solid protein. Packing on muscle has never been tastier.

In the same respect, it is a good idea to consider lentils. After cooked, users can expect to enjoy as many as 18 grams of protein per cup. Lentils will also provide extra energy, strengthen the immune system, aid in digestion and lower levels of cholesterol over time.

Tempeh is a traditional soy product that is gaining prominence within the western world. In fact, one cup provides up to 30 grams of quality protein. This rivals many current commercial sources on the market today. Tempeh also increases bone density while curbing the appetite.

Sliced apricots can be a final option to add to an existing mix. They are considered to be the fruit with the highest amount of protein per serving (1.4 grams for every 100 grams). Not only could this be a very tasty choice, but apricots also contain a fair amount of vitamin C.

Putting it All Together

These are ten ingredients which are surprisingly effective sources of high-quality protein. By varying the content of the typical smoothie, it is possible to create a nearly limitless amount of varieties. Indeed, packing on muscle has never been easier (or tastier).

Roy Jones

Lead Editor at Blend It Nutrition
Roy Jones is the lead editor of Blend It Nutrition a website that’s passionate about healthy “liquid” nutrition. We offer practical tips, recipes and advice for smoothies, juices and blenders.

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