Protein Smoothies are my very own “break glass in case of emergency” meal. Its perfects for those times when your in a rush and need a quick fix to keep you going.
Sometimes Murphy’s Law (you know the one – ‘Anything that can go wrong, will go wrong’) is kicking our ass first thing in the morning and breakfast time gets a little rushed.
This is when I break out the blender and whizz up a quick Super Shake. Here is my quick guide to creating your own kick-ass protein smoothie:
Step one: Get a good blender!
With your smoothie containing frozen ingredients and whole foods, you need to make sure your blender is up to the task – although price isn’t always an indicator of how good or reliable it is I would recommend investing in a good blender.
I am using a Nutri-Ninja at the moment as its working a treat. Plus I can just put a lid on the base and take it with me, making its that little bit easier.
Step two: Pick a base.
How much you use will depend on how thick you like your shake. Less liquid = thicker shake. If your not sure a good starting point is a few ice cubes and around 150ml of either:
- Coconut milk
- Almond milk (unsweetened)
Step three: Add a protein source
Add between 1-2 scoops (25-50g protein), I personally try and avoid crazy flavours and stick with Chocolate or vanilla as they work best when used in smoothies. Brands I recommend:
- PHD Diet Whey
- Optimum Nutrition Whey
- Sun Warrior (Plant based)
Step four: Throw in something green
Add 1-2 handfuls of any dark leafy greens you like. Spinach works particularly well as you will hardly notice the taste. Others to try are:
- Beetroots (Yes not technically green I know)
- Powdered green supplements
Step five: Sweeten things up with a little fruit
Add one small handful of any fresh or frozen fruit. Good options are:
Step six: Mix in a healthy fat
This step is often over looked but if you want your smoothie to keep you going until lunchtime, you’re going to want to add a little healthy fat. Add 1-2 thumb sized portions of:
- Nut butters
- Chia seeds
There you have it, the ultimate guide to creating your very own Super Shake!
I have attached a recipe card before make sure you save it (click and hold if using your phone).
To help get you started here is a sample smoothie recipe I often use: