5 Protein Shakes and Smoothies to Improve Your Workouts

December 7, 2018
While protein supplements can be very beneficial for exercise, there are plenty of homemade smoothie recipes that will provide that naturally.

Protein shakes and smoothies have become one of the most popular options today for improving the results of exercise. While you also need to 100% change your diet, adding these beverages before or after your workout can have lots of benefits.

As many of you already know, protein is a key ingredient to increase the amount of energy you burn and support the formation of new muscle mass. It’s essential in the diets of athletes and those who are really concerned with their fitness.

In fact, there is a wide variety of supplements that have been developed to meet the many different requirements of consumers. Before you start spending money on these options, however, it’s worth trying some natural alternatives first.

Do you know how to make your own protein smoothies at home? In today’s article we’ll share five recipes for protein shakes and smoothies with you that are light in calories and have many other beneficial properties. Add them to your plan!

Read also: The 7 Best Sources of Vegan Protein

5 Protein Shakes and Smoothies to Improve Your Workouts

1-Banana and soy milk smoothie

protein shakes and smoothies

The natural sugars in bananas are excellent for recharging your body’s energy before a workout. Meanwhile, the protein found in soy milk can optimize your performance.

Ingredients

  • 1 ripe banana
  • 1 cup of soy milk (200 ml)
  • ½ teaspoon of cinnamon (2.5 g)
  • ½ teaspoon of nutmeg (2.5 g)
  • 2 tablespoons of raw sugar (20 g)

Preparation

  • Slice the banana and add it to the blender along with the soy milk and remaining ingredients.
  • Blend until you get a smooth beverage without lumps.

Mode of consumption

  • Drink this smoothie 30 minutes before your workout.

2-Avocado and almond smoothie

Both avocado and almond milk contain protein and essential fatty acids that favor the formation of muscle mass. This blend in a smoothie is one of the best protein shakes and smoothies, a perfect to complement your exercise.

Ingredients

  • ½ of a ripe avocado
  • 1 tablespoon of honey (15 g)
  • Ice (optional)

Preparation

  • Remove the flesh from half of a ripe avocado and blend it with a cup of almond milk.
  • Sweeten this beverage with a spoonful of honey.
  • Finally, add ice to taste.

Mode of consumption

  • Drink this beverage before your workout or around mid-morning.

3-Apple and plain yogurt smoothie

One of the most delicious protein shakes and smoothies you can make is with apple and plain yogurt. These ingredients increase your energy levels during a workout and help build new muscle fiber.

Ingredients

  • 1 apple
  • 1 cup of plain yogurt (200 ml)
  • Raw and peeled almonds (a handful)
  • Honey (optional)
  • Cinnamon (optional)

Preparation

  • Wash the apple well, remove the peel and slice it into several pieces.
  • Next, put it in the blender with the plain yogurt and the raw almonds.
  • Process everything for a few minutes until you get a creamy and homogeneous beverage.
  • Finally, sweeten it with honey and sprinkle a little cinnamon on top.

Mode of consumption

  • Drink this smoothie with your breakfast or 30 minutes before a workout.

See also: Alternatives to Replace Animal Protein in your Diet

4-Strawberry, oatmeal, and flaxseed smoothie

One strawberry serving contains 0.81 g of protein per 100 grams. While that’s not much, when combined with the other ingredients in this smoothie recipe you’ll up the protein content fast.

Ready to try it?

Ingredients

  • ½ cup of strawberries (80 g)
  • 3 tablespoons of oat flakes (45 g)
  • 1 cup of plain yogurt (200 ml)
  • ¼ cup of milk (62 ml)
  • 2 tablespoons of flaxseed (30 g)

Preparation

  • Wash the strawberries well and place them in the blender.
  • Next, add the remaining ingredients and then process them until you have a smooth beverage.

Mode of consumption

5-Oatmeal, egg, and banana smoothie

Some people aren’t accustomed to eating egg whites raw. It’s worth mentioning, however, that this is one of the best ingredients for adding to a protein shake.

An egg white contains only 17 calories and up to seven grams of protein!

And the flavor?

It doesn’t even matter – the oats and banana will completely conceal it.

Ingredients

  • 2 egg whites
  • ½ cup of vegetable milk (250 ml)
  • 2 tablespoons of oatmeal (30 g)
  • 1 ripe banana

Preparation

  • Separate the egg whites and add them to the blender with the vegetable milk, the oats and the sliced ​​banana.
  • Blend everything at maximum speed until you get a homogeneous beverage.

Mode of consumption

  • Drink this smoothie 30 minutes before a workout. You can also enjoy it afterwards if you prefer.

In short, there’s no need to buy expensive protein shakes and smoothies to give your workouts that boost of energy. Try the recipes above, and you’ll love them!

  • Aragon AA, Schoenfeld BJ., “Nutrient timing revisited: is there a post-exercise anabolic window?”, J Int Soc Sports Nutr. 2013 Jan 29;10(1):5
  • Brad Jon Schoenfeld, Alan Albert Aragon, James W Krieger, “The effect of protein timing on muscle strength and hypertrophy: a meta-analysis”, J Int Soc Sports Nutr. 2013; 10: 53.