Feed your muscles and increase immunity with a delicious High Protein Vitamin-Packed Fruit Smoothie

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Here is my recipe for a delicious high-protein, vitamin-packed smoothie that I make most days. It provides energy for my workout and teaching a class. Typically I’ll have one about 30 minutes before. Alternatively, it also makes a healthy breakfast or post-workout recovery snack.

Protein is crucial for muscle growth because it helps repair and maintain muscle tissue, among other important functions in your body. It’s especially needed for women over 50. 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 and 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. If you are using flavored or sweetened powders or milk, then you likely won’t need to add any stevia or honey to it. Since I eat sugar-free in general, anything presweetened tastes almost sickeningly sweet to me now, so I prefer to control the sweetness.

My smoothie recipe has evolved over time. I use an unflavored, unsweetened protein powder; an unflavored, unsweetened collagen peptides powder; frozen blueberries, sometimes adding other berries or a banana as well; unsweetened coconut milk or almond milk; a packet of no-sugar-added Ener-C; and stevia to taste.

The collagen peptides are good for my joints, skin and hair. I’ve definitely noticed a difference with it.

Something else you could add is 5 grams of creatine powder if desired, which helps promote muscle growth in exercisers. If using creatine, I recommend one without additives. I also prefer a USA-sourced ingredient, if possible.

You could use regular milk instead of the coconut or almond milk, if preferred. I have a dairy intolerance.

If using unfrozen fruit, you’ll need to add ice to thicken up your smoothie. If it’s too thick, add more milk.

Nutrition info for this smoothie: 275 calories, 41.5 g protein, 15.5 carbohydrates, 6.5 g fat. Plus it provides a nice dose of vitamin C, iron, calcium, vitamin D, potassium and fiber.

Here are the exact ingredients I use in my smoothie:

• 1/2 cup frozen organic blueberries
• 1 cup of plain unsweetened coconut milk or almond milk
• 1 scoop of unflavored Garden of Life Raw Organic Protein Powder
• 1 serving of unflavored Collagen Peptides powder- I use Ancient Nutrition or Purely Inspired
• 1 packet of sugar-free berry Ener-C
• Stevia, to taste
• ice cubes

Add the berries first. Then the milk. Then the powders. (Doing it in this order prevents the powders from gunking up at the bottom of the blender cup). Blend; then add a few ice cubes to thicken it if needed.

To make the smoothie, I use a Ninja Smoothie Blender.  It’s convenient, blends super quick (just a few pulses does the trick!), and the blade and cups can go in the dishwasher for easy clean-up. I also like that if the blade or cup wears out you can buy a replacement part instead of having to get a new appliance. We also often use it to blend other things when cooking, instead of hauling out a food processor.

You can use a large straw to sip your smoothie, or can make a smoothie “bowl” and eat it with a spoon.

Enjoy!

©Michelle Rogers