The smoothie is a blend of ingredients that pack a powerful nutrient-dense punch all in a single serving! And what you put in the smoothie can determine the benefit you want to achieve. Smoothies can be used first thing in the morning to get your energy levels elevated, can be great post-workout to help satisfy your muscles recovery needs or even throughout the day as the perfect pick-me up mid-afternoon snack.
However it’s important to be careful; a smoothie from your local juice bar could be loaded with sugar and extra calories. Instead, opt to make your own smoothie concoction, using any combination of fruit, vegetables, nut butters, seeds and protein powder. The possibilities are endless!
Here are five energy-boosting smoothies to get you started:
Chocolate Banana Café Smoothie
This smoothie packs the natural energy ingredient raw cacao powder, which is rich in antioxidants, vitamins, minerals, fiber, tryptophan and essential fatty acids. Natural cacao is also high in phenyletylamine, which can increase energy, alertness, and concentration.
½ frozen banana
1 scoop chocolate whey protein powder
1 tsp instant coffee
1 tsp raw cacao powder
1 tbsp avocado
6 to 8 oz of water
Ice as needed
Calories: 255 calories
Protein: 27 grams
Fat: 8 grams
Carbs: 25 grams
Chocolate Maca Raspberry Smoothie
Maca root is rich in energizing B vitamins, C and E and provides calcium, zinc, iron and magnesium. Maca has been shown to help improve energy levels, specifically related to performance, increasing stamina and reducing fatigue. It has also been shown to help balance hormone levels.
1 scoop chocolate whey protein powder
1 tbsp maca root powder
½ tsp raw cocoa powder
½ cup frozen raspberries
1 tbsp avocado
6 to 8 oz of water
Ice as needed
Calories: 244 calories
Protein: 28 grams
Fat: 7 grams
Carbs: 18 grams
Pineapple Kale Smoothie
Kale is a cruciferous vegetable that is loaded in super-antioxidant DIM and indole-3-carbinol that can help balance hormone levels, and fight against the onset of disease. Kale is also high in antioxidant flavonoids and carotenoids including vitamin A, C and vitamin K.
1 scoop of vanilla protein powder
1 cup of kale
½ frozen banana
¼ cup frozen pineapple
1 tbsp chia seeds
6 oz coconut water
Ice as needed
Calories: 316 calories
Protein: 32 grams
Fat: 2 grams
Carbs: 45 grams
Blueberry Ginger Matcha Smoothie
Matcha is fine green tea powder that has been milled. Matcha contains a high concentration of the antioxidant EGCG. In fact the concentration of EGCG is about three times higher than the amount of EGCG available from regular tea. And that’s not all; it is also higher in the feel good amino acid theanine, which can help to reduce stress.
1 tsp of matcha green tea powder
1 inch ginger root
½ cup frozen blueberries
1 scoop of vanilla protein powder
1 tbsp of avocado
6 to 8 oz of water
Ice as needed
Calories: 222 calories
Protein: 28 grams
Fat: 7 grams
Carbs: 20 grams
Strawberry Cherry Beet Smoothie
Beets are high in nitrates that can open up blood vessels, increasing blood flow in the body, including blood flow to the heart, brain and muscles. Increased blood flow means improved nutrient and oxygen delivery translating into more stamina and greater energy.
½ cup chopped beets, cooked and drained
1 tbsp avocado
¼ cup frozen strawberries
¼ cup frozen black cherries
1 cup of spinach
1 scoop vanilla protein powder
6 oz of water
Ice as needed
Calories: 294 calories
Protein: 35 grams
Fat: 8 grams
Carbs: 34 grams
