5 Ways To Add Extra Protein To Your Smoothie

5 Ways To Add Extra Protein To Your Smoothie

5 Ways To Add Extra Protein To Your Smoothie

 

By nutritionist Louise Baker

Many people make the mistake of creating delicious fruit-packed smoothies that are low in protein. If you’re adding fruit to your smoothie, it should be balanced with a good amount of protein to stabilise blood sugar levels and to keep you fuller for longer. Failing to put enough protein in your smoothie may lead to an energy crash after your smoothie, or leave you feeling hungry not long after. Smoothies can be a quick and convenient way of adding extra vitamins, minerals and antioxidants into your diet, to nourish your body.

Protein is one of the major macronutrients required by the body for a whole range of important functions. Protein is required for maintaining and building lean muscle mass, producing immune cells, wound healing and stabilising blood sugar levels. Protein is used by the body for the production of enzymes, hormones and for maintaining healthy hair, skin and nails. It is needed to fuel our bodies for energy production, for mental focus and to repair our muscles after exercise. For all these reasons, it is in your best interest to ensure that you are getting enough protein from your diet.

If you are running low on your favourite protein powder, there are food sources of protein that you can throw into your smoothie to give it the extra boost of protein you need!

  1. Yoghurt
    Adding in a few tablespoons of natural yoghurt is a great way to boost the protein content of your smoothie, whilst providing you with some probiotics to strengthen your gut health. Ensure that you choose an unflavoured/ natural yoghurt as the flavoured varieties are usually accompanied by additional sugar, which you don’t need. Greek yoghurt and Quark yoghurt will give you smoothie a nice tang. Yoghurt will add an extra 2-3 grams of protein to your smoothie, depending on the type.
  2. Coconut milk
    Coconut milk will not only give your smoothie a delicious creamy and coconut flavour, but will add in a few extra grams of protein. Coconut milk is also a good source of fat, that will keep your skin soft and your brain alert. Choose coconut milk that is unsweetened, to avoid the unnecessary sugars. Add in ½ to a full cup of coconut milk depending on your preference for taste and consistency. This will give you about 2-4 grams of protein.
  3. Nut butter
    Adding in a couple of tablespoons of your favourite nut butter will give your smoothie a wonderful nutty taste, and an extra kick of protein. There are a range of nut butters to choose from including peanut, almond, hazelnut and macadamia. If you don’t have any nut butter handy, throw in a small handful of nuts and blend them up in your smoothie. 2 tablespoons will provide 5-8 grams of protein depending on the nut butter you use.
  4. Tofu
    This may seem like a strange smoothie ingredient, but it can make your smoothie thick and creamy, whilst providing a massive hit of protein. When purchasing tofu for you smoothie, it is best to choose organic silken tofu. A 50-gram serving of tofu will add about 8 grams of protein to your smoothie.
  5. Chia seeds
    These tiny little superfood seeds will give your smoothie a boost of protein, fibre and omega 3. They gel up and help to keep you fuller for longer, and are generally tasteless so you can successfully sneak them into your smoothie without compromising the taste. 2 tablespoons will give you about 4-5 grams of protein.

There you have it. 5 simple ways of adding an extra protein hit to your favourite smoothie! Play around with different combinations and have fun creating new and exciting smoothies.

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