Protein smoothies
Is drinking a protein smoothie good for you?
The short answer is, they can be.
When I’m looking at my clients’ food & symptom journals, the most common finding is that they don’t get enough protein, and it’s usually because they aren’t getting enough at breakfast and/or lunch. I typically recommend getting 20-30g of protein per meal and for most people to get a MINIMUM of 50g of protein by the end of lunchtime. This can be challenging for some until their meal planning and meal-prep levels up.
Does protein reduce blood sugar?
It sure can.
I have a front-row seat to the effects of dietary protein on blood sugar. I run a 4-week program where everyone uses a continuous glucose monitor (CGM) while we learn how to manage blood sugar together. Everyone shares their data with me so I (and they) can see exactly how their blood sugar responds to food in real-time.
One thing we have learned is that if you eat some of your high-protein foods at the start of your meal BEFORE your carbohydrates, you will drastically flatten that blood sugar spike. It’s a way we “hack” some of our favorite carbs into our diet while still keeping our blood sugar stable.
High-protein foods aren’t always convenient enough to fit into a busy schedule. They aren’t always portable either. While food is always best, it’s important to plug your nutrition holes, and that’s where supplements come in. A protein smoothie is a “supplement”, but it can also contain food. Let me show you how.
The smoothie formula
A formula is always helpful. The basics are:
Protein: usually a protein powder of some type, but yogurt and nuts can add more
Healthy carbs: Lean heavily on low-sugar berries
Fat: Avocado, coconut oil, yogurt, coconut milk, nuts
High protein fruit smoothie recipe
I use my protein smoothie as a convenient meal when I'm busy, out-and-about, as a snack, or a pre-/post-workout meal. I often make a double or triple batch and keep it in a jar in the fridge for extra convenience.
Ingredients
1 scoop protein powder*, or enough to equal 20-30g protein
½ cup full-fat plain yogurt (optional if dairy-free)
1/2 cup frozen berries
1/3 banana (more if you need more carbs)
1/2 avocado (or 1 Tbls. coconut oil)
1 tsp. chia seeds (optional)
Water to thin
Instructions
Place all ingredients in a pitcher.
Blend (I recommend an immersion blender for this)
Refrigerate if not used within 2 hours.
*Keep reading for more on how to choose a protein powder that's right for you.
What can I add to my smoothie for protein?
Take the headache out of supplement shopping!
Protein powders have been as hard to navigate as the yogurt aisle! My general advice for shopping is to decide what protein source you want/need, look out for sweeteners (I like stevia only, but others like monk fruit) and unwanted ingredients, then decide if you want extras.
The protein source can include collagen, marine collagen, whey (dairy), pea, hemp, egg, beef, and rice… am I missing something? My favorite is a whey protein, if tolerated. It’s a high-quality protein that covers a lot of bases. I like vanilla “Whey Cool” by Designs for Health for a little flavor mixed with an unflavored (totally unflavored) whey protein isolate by Protocol for Life. (I’ve got a link below if you want to try them too.) Note that collagen powder, while it adds protein, is not a complete protein.
Add-ons: You can get JUST protein in your protein powder like I do, or you can get extras.
Some include the equivalent of a good multivitamin in there
Liver/detox support
Gut healing ingredients.
These add-ins can reduce pill burden if, like me, you’re not great at taking pills.
For flavors, you can get vanilla, chocolate, and berry. You can even get an elemental formula for severe gastrointestinal illness and SIBO.
See why this can get a little mind-numbing? Because I have an online dispensary, I have (and therefore YOU have) access to really high-end products from the top professional lines. We often call them “medical food”. I encourage you to get on my Fullscript site, create an account, and search my “favorites” for protein powders. If you need extra help, just reach out. Remember, I get a small commission on these sales, so don’t feel bad asking for advice on what to buy! But I adjust the price right down so you get a price similar to Amazon and Costco (I like to give my people access to the best products!).
🛒You can view the protein powders I personally use and recommend the most HERE!
How much protein do I need?
This is a bigger question! I’ve got a free Protein Guide👇 for you to download below. It will help you calculate your own individual protein needs and give you a better idea of how to plan your meals to hit your protein targets.
If you’re tired of generic internet nutrition? Let’s jump on a call and hash it out in real time. Book a free 30 minute clarity call with me to get clear on what you’re looking for, and if I’m a good fit to help.