Have you felt the need of a quick breakfast before the morning rush, an energy replenishing lunch that is super easy to make, or a meal you can eat to or from the gym? I'm talking about something you can bring in the car or a travel bag that doesn't require a fork, spoon, or napkin. Something energizing and healthy that is packed full of nutrients like fruits and vegetables, lean protein, and healthy fats. Meet the super smoothie.
The super smoothie is a meal in a glass that checks all the nutritional boxes. It obtains a high quality of liquid nutrition that gives you everything you need in a convenient, portable, delicious package. Not every meal has to be a food-based meal. In fact, you can even replace one meal each day with an easy-to-make, nutritionally dense smoothie. This may even be your secret weapon to avoid grabbing a less than ideal breakfast or lunch when you're in a time crunch. Plus, smoothies take less time to digest, making it a perfect pre-workout or competition meal. Smoothie's also serve as a great recovery tool to repair your body after competing in a sport.
But before you go grabbing a smoothie from the store, know that most are just barely better than a fast-food milk-shake. That is because they are typically sweetened heavily with sugar, rely heavily on processed and artificial ingredients, and are missing many of the nutrients found in whole foods that will keep you full and energized without the crash or gut-rot.
This recipe-free template will ensure that your smoothie has minimal sugar and artificial ingredients, uses high-quality protein sources, and provides fiber and healthy fat. Plug and play with this template (serves one person) and ditch the overpriced store-bought smoothies for good.
Pick a Liquid
- 4-8 oz is a good starting point
- Unsweetened coconut water
- Nut or seed milk like cashew, almond, or various blends
Pick a Fruit
- Use fresh or frozen; they're both great
- 1-2 cupped handfuls (1/2 to 1 cup)
- Berries of various colors; raspberries, blueberries, strawberries, blackberries
Pick a Protein
- 1-2 scoops of a powder or 20-40g per serving
- Collagen peptides powder
- Pant-based protein powder; pea protein, hemp protein, various blends
- Whey protein powder
- Non-flavored, Greek yogurt
Pick a veggie
- Use raw, frozen, or roasted
- 1-2 fist full (at least 1/2 cup)
- Powdered greens supplement
Pick a healthy fat
- 1-2 thumb-sized portions (1 to 2 tablespoons)
- Hemp seeds
- Chia seeds
- Nut butter
- Coconut flakes
- Cacao nibs
- Dark chocolate
Tailoring the Servings to Your Goals
Did you have a very active day, intense workout, or a game? You may need a higher range of the carbohydrate serving to support your activity and performance levels.
Are you not moving as much today? You may want to think about going with the lower range of the carbohydrate or fat serving because you don't need all the energy.
Are you looking for the perfect post-workout or game smoothie? You may need a higher range of the carbohydrate and protein serving that will help to replenish energy levels and repair muscle, so you aren't sore tomorrow.
Are you having trouble staying full between meals? Protein and fiber do an excellent job at that. Try the higher ranges of the protein and veggie servings.
It's all about making a super smoothie with foods that you already have in your kitchen. Your eating must support your fitness goals. Happy blending!