Good Lifestyle

Of course, it's nice to try superb combinations of the ingredients packed nutrients you like. However, if you have particular goals in the spirit-lose weight, pack on a little muscle, or stimulate yourmetabolism"It's a good idea to be a little less ad hoc with your protein smoothie recipes and see how diet and fitness experts do.

We asked registered dietitians and fitness experts to share their high protein smoothie recipes they use to focus, strengthen the muscles, recover after workouts, maintain the loss of Weight and strengthen protein consumption.

Each recipe of smoothie gets an increase in protein from one of the many sources of protein:

• Protein powders for smoothies
• Greek yogurt
• Tofu
• Milk
• quinoa
• Walnut butter

These recommended high protein smoothie recipes will be ready at hand the next time you need a satisfactory breakfast or a post-training collection snack.

throughTOBER AMIDOR, Ms, rd, cdn

"This smoothie does not contain added sugar, only the natural sugar of fruits that come with many vitamins, minerals and antioxidants. I use a combination of Greek milk and yogurt to obtain 20 grams of protein per beverage ounce 12- fluid."

Ingredients:

• ½ cup fresh or unsweetened frozen strawberries
• ½ cup fresh or unsweetened frozen mango
• ½ cup fresh or unsweetened frozen pineapple
• ½ cup of non-hot milk or almond milk
• ½ cup of non-gloss Greek yogurt
• 2 tablespoons of oats
• 2 dried dates stitched

Nutrition: 373 calories, 2 g of grease, 82 g of carbohydrates, 2 mg of cholesterol, 113 mg of sodium, 9 g of fiber, 65 g sugars, 20 g protein

OfGreek yogurt cuisine: more than 130 healthy and delicious recipes for every meal of the day by Toby Amidor, MS, RD, CDN

throughJennifer McDaniel, MS, RDN, CSSD, LD

"That's an excellentPost-training recovery drink. Beets contain nitrate, which increases blood flow to the muscles and acts as anti-inflammatory and antioxidant.Chia seeds are rich in omega-3 fatty acids that cover water, prolonging the hydration and retention of electrolytes and slowly release carbohydrates forendurance. Ginger can help relieve muscle pain and reduce oxidative stress. "

Ingredients:

• 1/3 cup Greek yogurt without fat
• ½ cup skimmed milk
• 1 SCOOP protein powder
• 1 carrot
• 1 beet beetroot or ¼ cup of marinated beets
• 1 small frozen banana
• 1 tablespoon. chia seeds
• 1 slice of fresh ginger or 1 teaspoon of dried ginger

Nutrition: 466 calories, 6.5 g of grease (1.3 g saturated), 10 mg of cholesterol, 316 mg sodium, 677 mg of calcium, 73 g of carbohydrates, 14 g of fiber, 35 g sugges, 35 g protein

throughJennifer McDaniel, MS, RDN, CSSD, LD

"This drink is the basealmond butter, which is rich in hydritrical protein the power muscles. Mango is packed with vitamins C and A, which promotes immunity and cell growth. The omega-3 fatty acids of linen seeds improve insulin and glucose metabolism, and some research suggests that possible in the growth of blood flow and muscle. Curcuma is a strong anti-inflammatory and antioxidant that has even been linked to increasing neuroplasticity, which can improve our memory and cognition. Curcuma can be particularly useful if you learn to master a new skill in your sport; It has also been proven to reduce the recovery time and increases endurance and performance. "

Ingredients:

• Cup of skim milk
• 1 SCOOP protein powder
• 1 tablespoon of almond butter
• 1 frozen banana
• ½ cup jelly mango
• 1 tablespoon of flaxseed
• ½ curcuma spoon, soil

Nutrition: 365 calories, 38 g of fat (1 g saturated), 7 mg of cholesterol, 197 mg of sodium, 62 g of carbohydrates, 7 g of fiber, 37 g of sugars, 25 g of protein

throughLeah Kaufman, Ms, rd, cdn

"I love GNC Total Total Protein Shakes because they have 25 grams of protein with only 6 grams of carbohydrates. I like to add a spoon to a smoothie in a cup of cup berries for an added fiber, mixed with milk D 'unsweetened almond to keep carbohydrates Megler. "

Ingredients:

• 1 Scoop GNC Total lean protein
• 1 cup of berries
• Unsweetened almond milk to keep the carbohydrates down

throughLIBBY MOULINS, MS, RDN, LDN

"With protein and comforting flavor, naturally sweet morning oatmeal, this smoothie has everything you need for a quick butt, and you probably have everything you need in your kitchen . The 12 grams of protein in milk promise to keep you full, thesoluble fiber In slow dates and oats and absorption of carbohydrates (which control glucose) while helpinglower cholesterol. It's a satisfying breakfast that will last until lunch. Do you have a Charlie horse? Do not go banana in search of a good source ofpotassium - MEDJOOL dates have more. "

Ingredients:

• 1 cup of refrigerated coffee
• 1 Package Milk Unfolded Powder
• ½ cup skimmed milk
• 4 DATES OF MEDJOOL PICED
• ½ cup of ice cubes
• ¼ oatmeal
• 1/8 cinnamon teaspoon
• 1/8 Vanilla teaspoon

Nutrition: 221 calories, 1.5 g of grease, 2 mg of cholesterol, 72 mg of sodium, 45 g of carbohydrates, 5 g of fiber, 27 g sugars, 8 g protein

Love oats in the morning? Try one of themNight oat recipes!

throughLIBBY MOULINS, MS, RDN, LDN

"Whole foods provide 8 grams of protein in this bay smoothie. The tofu is one of the least processed soybean products, and it lends a rack that seems almost too decading to be breakfast. For vegetarians and thelactose intolerantIt is rich in calcium and iron, two nutrients that they might have low levels of. "

Ingredients:

• 1 beet medium size, cooked and peeled
• Fresh ginger cube of 3/4 inch, peeled
• ½ cup of fraramots
• ½ cup of apple juice
• 1 average carrot
• 7 oz Silken Tofu, about 2/5 of a pack of 16 oz

Nutrition: 298 calories, 9 g of grease (2 g saturated), 0 mg of cholesterol, 147 mg of sodium, 41 g of carbohydrates, 9 g of fiber, 28 g sugars, 19 g protein

by Gina Hassick, Ma, Rd, LDN, CDE, NCC,mangewellwithgina.com

"I am not the biggest fan of protein powders. Many protein drinks are loaded with artificial ingredients, sweeteners and charges, so I prefer to get my protein for entire food sources. One of my shakes of Preferred proteins is this Banana Smoothie choca-peanut butter. It's great for weight loss and muscle building because it is loaded with natural sources of protein.

The protein drink n ° 1 that I recommend isChocolate milk, which has the ideal ratio of protein carbohydrates (3: 1) to help refuel and strengthen the muscles after a workout. Numerous studies have shown that people who drank chocolate milk in an hour after working had higher muscle fuel stores, less body fat and a greater overall physiological response to exercise than those who found with water or a sporty drink. Some other benefits of chocolate milk: it contains high quality proteins to help build and repair muscles, calcium to strengthen bones, vitamin D to improve calcium absorption, as well as sodium and potassium for Help replace lost electrolytes and vitamins. "

Ingredients:

• 1 banana
• 2 c. Soup peanut butter
• 1 cup of chocolate milk (if you are lactose intolerant, you can use chocolate almond milk;
• However, it will only provide 1 g protein)
• 1 tablespoon chia seeds
• 6 oz Chobani Greek Yogurt without fat (plain or vanilla)
• 1 spinach handles (optional)

Nutrition: 577 calories, 22 g of grease (5 g saturated), 8 mg of cholesterol, 364 mg of sodium, 69 g of carbohydrates, 9 g of fiber, 36 g protein

by Gina Hassick, Ma, Rd, LDN, CDE, NCC,mangewellwithgina.com

"The oats and quinoa are excellent for a smoothie meal replacement. This version of the blueberry banana is packed with fiber, whole grains, protein and antioxidants."

Ingredients:

• 1 large ripe banana
• Vanilla 6 oz Chobani nonfatGreek yogurt
• 1/2 cup cooked quinoa, cooled
• 2 c.
• 1 tablespoon Chia seeds
• 1 spoon wheat germ
• 2 cups of frozen blueberries
• 1 cup vanilla almond milk

Nutrition: 752 calories, 12 g fat (3 g saturated), 9 mg of cholesterol, 209 mg sodium, 149 g carbohydrates, 17 g fiber, 98 g sugar, 28 g Protein

For more quinoa meal ideas, check these10 Quinoa recipes for weight loss!

by Gina Hassick, MA, RD, LDN, CDE, NCC,mangewellwithgina.com

Ingredients:

• ½ cup blueberries
• ½ cup oats, cooked
• ½ cup Greek yogurt
• 1 teaspoon of chia seeds
• Water to the thin consistency at will

Nutrition: 271 calories, 4 g fat (0.5 g saturated), 0 mg of cholesterol, 45 mg of sodium, 44 g carbohydrates, 7 g of fiber, 12 sugars, 18 g protein

Lisa Jubilee MS, CDN,LIVANTELYCYC.com

"This smoothie is rich, filling and delicious meal and excellent pre-workout if you are considering an intense strength training or endurance. The coconut provides sustained glycemic energy in the form ofMCTS (Medium chain triglycerides). Combine with protein, fiber and good fats of almonds and chia seeds, and your energy reserves are locked and loaded for hours. "

Ingredients:

• 15 almonds
• 1 cup ice water
• 1-2 tbsp coconut (butter)
• 2 c. At tea chia seeds
• 1/4 c. Cinnamon
• 1 tsp vanilla extract
• 4-5 ice cubes (optional)

Nutrition: 237 calories, 20 g fat (9 g saturated), 0 mg cholesterol, 6 mg of sodium, 10 g carbohydrates, 6 g of fiber, 2 sugar 2 g, 6 g protein

Lisa Jubilee MS, CDN,LIVANTELYCYC.com

"Instead of reaching for your typical cup of java in the morning, boost your energy and metabolism with this smoothie high octane. Not only does it contain a cup of organic coffee of low acid content, but it has lots of easily digestible protein and fat to maintain energy to keep you mentally and physically until lunch pack ".

Ingredients:

• A cup cooled low acid, organic coffee (for example, the longevity of the coffee)
• 1 teaspoon baking cocoa Equal Exchange
• 1/2 cup crushed ice (or 3-4 ice cubes)
• 3 c hemp protein powder
• 1/2 cup organic coconut milk
• 1 teaspoon vanilla paste

Nutrition: 282 calories, 29 g fat (26 g saturated), 0 mg of cholesterol, 23 mg of sodium, 8 g Carbohydrate, 3 g fiber, 3 g sugar, 4 g of protein

Lisa Jubilee MS, CDN,LIVANTELYCYC.com

"This is the most nutrient-rich meals you'll ever have in a glass. With 70 nutrients including probiotics, digestive enzymes, hormonal adaptogenic like maca, and compound immune stimulant such as Ashwaghanda and cordyceps, any smoothie made with Shakeology powder works both balanced meals and a multivitamin. It is also a muscle recovery post-workout drink phenomenal. It is my daily dose of dense nutrition ".

Ingredients:

• 1.5 cups of ice water
• 10 hazelnuts
• 1 teaspoon vanilla powder Shakeology SUPERFOOD
• 2 tsp maple extract
• 1 tablespoon peanut butter powder

Amy Shapiro MS, RD, CDN,realnutritionnyc.com

"I love this smoothie recipe protein for lean muscle mass building still also for fat loss. The calories and sugar is very low, but fiber and protein are high. I also like to addchia seeds for satiety, energy and omega-3 and added spices are great for inflammation and regulation of blood sugar ".

Ingredients:

• 1 cup of unsweetened almond milk
• 3/4 cup frozen fruit (your choice)
• large handful of fresh / frozen spinach or kale
• 1 tablespoon Chia seeds
• 1 serving of vanilla protein powder (I use by Garden of Life Raw)
• Dash of turmeric
• cinnamon Dash

Nutrition: 249 calories, 8 g fat (1 g), saturated 65 mg of cholesterol, 235 mg sodium, 21 g carbohydrates, 7 g of fibers, 8 g of sugar, 25 g protein

The berries are only one of theBest fruits for fat loss!

By Amy Shapiro MS, Rd, CDN,REALNUTTRIENCOM.COM

Ingredients:

• 8-10 oz Almond milk (depending on the desired consistency)
• 1/2 masking pumpkin cup
• A portion of vanilla protein powder (aroma or spicy Chai)
• A pinch of nutmeg
• 1/4 c. Cinnamon
• 1 teaspoon of coconut oil
• 3 cubes of ice
• 1 tablespoon chia seeds

Nutrition: 309 calories, 12 g of fat (5 g), saturated 65 mg of cholesterol, 249 mg of sodium, 26 g of carbohydrates, 6 g of fibers, 13 g sugars, 26 g of protein

Amy Shapiro MS, Rd, CDN,REALNUTTRIENCOM.COM

Ingredients:

• 8-10 oz unsweetened almond milk
• A portion of the chocolate protein powder
• A few drops of mint extract
• 1 spoon cocoa soup in grains
• 1/4 lawyer
• 1 tablespoon chia seeds
• 1-2 frozen spinach handles or curly cabbage

Nutrition: 239 calories, 17 g of fat (3 g), saturated 20 mg of cholesterol, 311 mg of sodium, 13 g of carbohydrates, 8 g of fibers, 1 g of sugars, 14 g of protein

from Dana James MS, CNS, CDN, Bant, AADP,FoodcoachNyc.com

"With fewer than 200 calories, it's a great nutrient-loaded smoothies designed to facilitate weight loss. Matcha green tea and cinnamon stimulate catabolism of fat while decreasing the appetite. The lawyer makes it possible to increase the cellular metabolism, while the beauti-fuel is a crude vegan protein powder with Cordyceps and Camu Camu, both increase endurance and adrenal support. A very effective protein smoothie for fat loss ".

Ingredients:

• 3 TBSPFuel (Vegan gross protein powder)
• 10 oz almond milk
• 1 teaspoon green tea matcha
• HANDFUL spinach
• 1/4 lawyer
• Pinch

Nutrition: 180 calories, 13 g of fat (2 g), saturated 0 mg of cholesterol, 216 mg of sodium, carbohydrates 15 g, 5 g of fibers, 9 g sugars, 3 g of protein

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By Dana James MS, CNS, CDN, Bant, AADP,FoodcoachNyc.com

"This is the smoothie of man! He builds the quick muscle. It is loaded with amino acids to help repair muscle damage after an intense workout. Almond butter decreases the inflammation of explosive exercises, and banana increases insulin, allowing these amino acids to transport in muscle cells to develop large and stronger muscles ".

Ingredients:

• 1/4 Power-Fuel Cup (Vegan Gross Protein Powder)
• 10 oz almond milk
• 1 tablespoon of almond butter
• 1 banana
• 1/4 cup isopure BCAA
• Cinnamon
• Nutmeg

from Jim White, Rd, OSCM Owner,Jim White Fitness and Nutrition Studios

"As a self-identified addict, I loved Finding a way to add coffee in my protein shake. This gives you a dose of protein that your muscles need and caffeine to help you strengthen energy extra in the morning. "

Ingredients:

• 1/2 cup of coffee (black) ** Bring to room temperature or pre-briefly and keep it in the refrigerator.
• 1/2 cup of low fat milk / non-sweet almond coconut milk, or for fewer calories and grease, add 1/2 cup of water
• 1 portion of protein powder (vanilla, chocolate or mocha flavor)
• 1 / 4-1 / 2 Greek Vanilla Yogurt Cup
• 5 dark chocolate chips
• 6-8 ice cubes
• Optional: Add spices (pinch or taste) such as vanilla bean, cinnamon, nutmeg, pumpkin spice or peppermint extract.

Nutrition: 357 calories, 5 g of grease (3 g saturated), 135 mg of cholesterol, 209 mg of sodium, 18 g of carbohydrates, 13 g sugars, 60 g protein

If you are a fan of smoothies based on yogurt, check these20 amazing recipes of Yogurt Smoothie!

By Jim White, Rd, ACSM, Owner,Jim White Fitness & Nutrition Studios

"A great source of protein and omega, will this shake have bananas on delicious. If you try to gain weight, try adding simple oat flakes."

Ingredients:

• 1-2 c. 2 tablespoons of peanut butter or almond butter (use the latter for more omega-3 and omega-6)
• 1/2 cup of low fat milk / unsweetened almond milk
• 1/2 cup of water
• 1/2 banana (jelly or fresh)
• ¼-1/2 Greek vanilla yogurt cup
• 1 portion of protein powder (chocolate)
• 6-8 ice cubes
• Optional: ¼-⅓ Oat cup for more carbohydrates

Nutrition: 378 calories, 11 g of grease (4 g saturated), 78 mg of cholesterol, 227 mg of sodium, 31 g of carbohydrates, 3 g of fiber, 21 g of sugars, 42 g protein

By Jim White, Rd, ACSM, Owner,Jim White Fitness & Nutrition Studios

"One of my favorite ice cream flavors has always been an orange cream cream. This recipe is sweet and package a punch of protein. Keep the sugars low in this drink, but omit the fresh or frozen fruit and keep the juice orange as pure as possible. It is possible. A great vitamin C boost! '"

Ingredients:

• 1/4 cup of freshly squeezed orange juice
• 1/2 cup of low fat milk / unsweetened almond milk
• 1/4 cup of water
• 1 portion of protein powder (vanilla)
• 1/4 cup Greek yogurt of vanilla
• 1/2 banana
• 6-8 ice cubes
• Optional: frozen fruits such as mangoes or pineapple and oatmeal

Nutrition: 282 calories, 3 g of grease (2 g saturated), 74 mg of cholesterol, 130 mg of sodium, 2 g of fiber, 22 sugars, 33 g protein

ofLIBBY MOULINS, MS, RDN, LDN

"Getting up early to hit the gym? Refueling with this smoothie of breakfast recovery. Skim milk and Greek yogurt pack 20 grams ofprotein, the building blocks needed to repair the muscle. Do not think that orange skin is just for a flavor burst: an orange peel has 1.5 gram of protein. While you have never added the entire peel, a square of 1 ½ inch (about a tablespoon) will provide some, plus 8.2 mg vitamin C. "

Ingredients:

• 1/2 cup of skim milk
• 1 cup of greek chocolate yogurt without oven
• 1 orange peeled
• 1 1/2 "Square piece of organic orange zest
• ½ cup of ice cubes
• 1 tablespoon of cocoa powder
• 1/8 Vanilla teaspoon

Nutrition: 275 calories, 1 g of grease, 2 mg of cholesterol, 151 mg of sodium, 40 g of carbohydrates, 6 g fiber, 32 g sugar, 30 g protein

throughLeah Kaufman, Ms, rd, cdn

"I am a huge fan of pumpkin around this period of the year, not only because it's seasonal, but also because it has about 3 g of fiber in a 50 calorie maid. I like to add 1 / 2 cup of pumpkin, 1 cup Greek yogurt vanilla with 1 cup of almond milk. To make this sharke thicker, I suggest adding half of a banana for an increase in potassium. "

Ingredients:

• 1/2 cup of pumpkin
• 1 cup of Greek yogurt of vanilla
• 1 cup of almond milk
• 1/2 banana for also an increase in potassium