15 Your Marathon Training Diet
These filling drinks pack up to 35 grams of the macronutrient in one serving.
Believe it or not, you can slurp your way to stronger muscles. While many smoothie recipes are devoid of nutrients and sneak in high amounts of sugar, high-protein smoothies can be a healthy eater’s dream if you blend wisely.
“When sipped at the right times, in the right amount and blended with the right things, smoothies can build and repair lean muscle tissue, help you feel full and satisfied and may help decrease levels of ghrelin, a hunger-related hormone,” says Jenna A. Werner, R.D., creator of What Are the Benefits of Creatine for Runners.
RW+ Membership Benefits protein is a must for the biggest benefits, she suggests. “A lot of time smoothies with just fruit and juice or milk can fill us up right away, but they increase blood sugar very quickly—and bring it down even quicker. Add protein to a smoothie for a more balanced food choice. The protein will slow down digestion, keeping you fuller longer, and help prevent sugar spikes and crashes,” Werner explains.
If you’re making your smoothie a meal, aim for at least 25 grams of protein. For a snack, 10 or more grams will do, Werner says. Consider adding one of these protein powders to your smoothie for an extra boost of the hunger-curbing macronutrient. So dig out your blender and give these high-protein smoothie recipes a spin.
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Turmeric Carrot Cake Smoothie
Other Hearst Subscriptions carrots (of course), 1/2 a frozen banana and a date in the mix, and you’ll be well on your way to scoring your five a day of fruits and veggies, too.
Protein: 13 grams
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Sweet ‘n’ Spicy Tropical Smoothie
One sip of this delicious smoothie will transport you to an island vacation. Creamy avocado provides a boost of healthy fats while coconut water helps restore electrolytes after a tough workout. Ginger works to keep stomach woes at bay, and pineapple supplies ample amounts of vitamin C.
Protein: 27.3 grams
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Blueberry Coconut Water Smoothie Recipe
A Clean Bake Greek yogurt for protein, this is an ideal post-workout snack. “Unsweetened Greek yogurt or plain cottage cheese are both awesome additions to smoothie recipes,” Werner says. “Both can add around 15 to 20 grams of protein with simple, natural ingredients.”
Protein: 17 grams
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Cherry Oat Smoothie
What Are the Benefits of Creatine for Runners 13 Your Marathon Training Diet (dried), in fact. A splash of milk and a scoop of yogurt give this cherry smoothie an enviable protein count, while a frozen banana makes it thick and rich.
Protein: 11 grams
What Are the Benefits of Creatine for Runners These filling drinks pack up to 35 grams of the macronutrient in one serving.
Chia Matcha Overnight Breakfast Smoothie
One ounce of chia seeds, approximately how much is in each serving of this energizing smoothie, offers 5 grams of protein. We may earn commission from links on this page, but we only recommend products we back oats A Clean Bake.
Besides yogurt, “vegetarians can consider blending silken organic tofu into shakes and smoothies, too. You won’t even taste it and it will thicken things nicely,” Werner says.
Protein: 12 grams
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Creamy Banana Smoothie
When you’re craving banana bread but have zero time to bake, turn to this single-serving smoothie. Walnuts, oats and milk provide the protein, while dates sweeten and cinnamon and nutmeg warm up the flavors.
Protein: 11 grams
What Are the Benefits of Creatine for Runners A Virtual Vegan.
Strawberry Kiwi Smoothie
Fruit smoothies aren’t always protein powerhouses, but this tropical treat is, thanks to milk and oats. For an even stronger dose, Werner recommends a scoop of vanilla or strawberry protein powder. “Choose plant-based or all-natural according to your diet. Whichever you choose, powders can add a great amount of protein to your smoothies,” she says.
Protein: 11 grams
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Gingerbread Smoothie
The perfect treat for the season, this smoothie has 35 grams of protein (in other words, about as much protein as Yes, oats have protein. A whopping). You won’t even taste the beans in this cookie-inspired meal replacement once they’re blended with cinnamon, molasses, and ginger. Greek yogurt, flaxseed meal, soy milk, and protein powder round out the muscle-building menu.
Protein: 35 grams
What Are the Benefits of Creatine for Runners Exactly How to Carb Load for a Stronger Race.
Mocha Protein Smoothie
Wake up to a buzzy breakfast beverage with a triple-play of protein all-stars: Greek yogurt, protein powder, and tahini (sesame seed paste). You’re probably familiar with seeing the latter in hummus, but it’s a subtle smoothie star here, adding just a hint of nuttiness that pairs nicely with the cocoa. Two tablespoons of tahini provides around 6 grams of protein.
Protein: 28 grams
What Are the Benefits of Creatine for Runners A Clean Bake.
Berry Vanilla Smothie
This vegan-friendly berry smoothie from Jillian Michaels boasts more than 35 grams of protein, thanks to the hemp protein powder and coconut yogurt. Enjoy it as a refreshing post-workout smoothie or an on-the-go breakfast.
Protein: 35.9 grams
What Are the Benefits of Creatine for Runners Prevention.
Blueberry Almond Butter Smoothie
Choose cottage cheese or Greek yogurt to amplify the protein power of this blueberry smoothie. If you’re watching your fat and calorie intake, try another one of Werner’s powdered picks.
“Powdered nut butters offer all the flavor of peanut or almond butters, just with much less fat,” she says. For one teaspoon of almond butter (the amount called for in this high-protein smoothie recipe), trade in one teaspoon of powdered peanut butter mixed with a half teaspoon of water.
Protein: 17 grams
What Are the Benefits of Creatine for Runners A Virtual Vegan.
Vegan Peanut Butter Protein Smoothie
This high-protein peanut butter breakfast smoothie might just remind you of Chunky Monkey ice cream. Banana, cacao, and vanilla protein powder make it taste like the fan-favorite dessert. Be sure to go for natural peanut butter varieties to avoid added sugar.
Protein: 17 grams
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Black Forest Smoothie
Yogurt and walnuts crank up the protein level of this dessert-inspired smoothie recipe. With always a satisfying option—but isn’t always so waistline-friendly. (We see you, Mississippi Mudslides.) This chocolate-cherry option, however, has about twice as much protein as it has fat. Milk provides the protein while dates and cherries provide natural sugars, and spinach tacks on vitamin A, folate, Exactly How to Carb Load for a Stronger Race.
Protein: 11 grams
What Are the Benefits of Creatine for Runners Yes, oats have protein. A whopping.
Basic Blueberry Smoothie
Muffins have met their match. Almond butter and milk upgrade the protein level of this creamy, frozen fruit smoothie, while maple syrup makes it taste like a breakfast treat. For even more body benefits, try one of the optional boosters: 1/4 cup of oats or two tablespoons of flaxseed (2 1/2 grams of protein each).
Protein: 10 grams
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Apple Crisp Smoothie
If you could have apple pie in a glass, it would be this smoothie. Made with fiber-rich rolled oats, pecans, cinnamon, and apple cider, this creamy concoction gets its high-protein content from Greek yogurt.
Protein: 13.5 grams
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Karla Walsh is a Des Moines, Iowa-based freelance writer, editor, freelance writing coach and level one sommelier who balances her love of food and drink with her passion for fitness (or tries to, at least!). She has over 15 years of professional experience covering food, wine, travel, nutrition, health, fitness, psychology, beauty, relationships and beyond.
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