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Here is my recipe for a delicious high-protein, vitamin-packed smoothie that I use myself and recommend to my clients, especially on strength training days.
Protein is crucial for muscle growth because it helps repair and maintain muscle tissue, among other important functions in your body (Medical News Today). However, many of us struggle to get enough protein in our diets. That’s where supplementation in the form of protein powders can be helpful.
Research shows that Vitamin C — which is found in many fruits — helps boost your immunity, and is a highly effective antioxidant. But for those of us who don’t eat a lot of fruit, an easy-to-make smoothie is a delicious way to get this nutrition. When I feel like I’m fighting off a sickness, this really helps me.
There can be a lot of sugar or even artificial ingredients in many protein powders and vitamin C supplements at the store. So if you are watching your intake as I am, be sure to read the label and choose a lower sugar, natural product.
Here are some protein powders to consider:
- Vital Performance Protein, vanilla – 25g protein: https://amzn.to/3IL2H5k
- Designer Whey Protein, vanilla – 25g protein: https://amzn.to/3ZbTKqV
- Ancient Nutrition Multi Collagen Protein, vanilla – 20g protein: https://amzn.to/3XQAuhy
You can use a regular blender. Or you can use what I do, and love — Ninja Nutri Pro bullet blender. I received one at a fitness blogging conference and after nine years it’s still going strong. My family and I use it all the time. It’s convenient, blends super quick, and the blade and cups can go in the dishwasher for easy clean-up.
You can use just one kind of berry or a combination, such as blueberries, strawberries, and raspberries; and you can make it with or without banana. I get the large frozen bags of berries from WalMart or you can use fresh. If using frozen, I partially thaw the berries for 30 seconds in the microwave before blending. If you’re using fresh, you’ll need to add some ice cubes to the blender in order to thicken up your smoothie.
Michelle’s High Protein Vitamin-Packed Fruit Smoothie
- 1 cup of berries
- 1 banana, optional
- 2 scoops of protein powder – vanilla or unflavored
- About 1 cup of unsweetened almond milk (or regular milk)
- Optional, for extra vitamin C and antioxidants: 1 packet of raspberry flavor Ener-C https://amzn.to/41f1IkY or Emergen-C
- Stevia or honey to sweeten, if desired (I don’t add sweetener)
- Place all ingredients in the blender.
- Blend until smooth and thick. In the Ninja, it’s just a few seconds.
- If not thick enough, add a few ice cubes at a time and continue to blend. If too thick, add more almond milk.