Every smoothie should include protein powder, however, where to begin. There’s dozens of different varieties: whey, soy, casein, pea, rice, hemp…the list goes on. Complicating matters, there are two-powder blends, those made with sugar and without, ones sourced from grass-fed dairy or non-GMO soy. This week, I’ll share insight to help sort out the confusion so you can make the best choice of protein based on your needs.
We’re here to tell you that while all powders claim to be awesome, they’re not all equal. Finding the right one for you depends on your health goals and dietary restrictions, and should also be based on a protein’s bioavailability, or how easily it’s absorbed by your body. “One of the more recent, accepted ways to assess the protein quality and bioavailability is the Protein Digestibility Corrected Amino Acid Score,” says Jennifer McDaniel, RD, spokesperson for the Academy of Nutrition and Dietetics. “PDCAAS ranks proteins on a quality scale of zero to one.” The closer to one, the better. The bottom line, protein powders may seem like a healthy way to add protein to smoothies, but many, are actually filled with highly processed ingredients, chemicals, antibiotics, and heavy metals.
- Whey Protein: Whey, derived from cow’s milk, leads the herd as the best protein source. It’s called a “complete” protein, meaning it contains all 9 essential amino acids—the ones your body can’t make on its own. Whey enters your blood stream faster than any other protein and boasts the highest level of the amino acid leucine, good for providing muscles with the necessary fuel to power through a workout and increase lean muscle. In fact, whey is the most effective powder at building muscle; so if that’s a goal, aim to consume it within an hour after exercise. Choose this if: You simply want the best powder to increase your protein intake or are looking to build or maintain muscle. What to look for: You have a couple choices: If maximum protein is what you’re after, choose a whey protein isolate or whey hydrolysate—these are higher protein (90%) and contain a bit less fat, carbs, and lactose. If a super clean product with slightly less protein is more your taste, opt for a concentrate (80%)—these are readily available in organic, grass-fed varieties which contain no trace hormones, pesticides, or grain feed by products.
- Casein Protein: Casein, the main protein in milk, is absorbed more slowly than whey, so it’s not quite as efficient at building muscle. But it can leave you feeling fuller longer, which makes it a great addition to meal-replacement smoothies or your morning oatmeal. Casein has also been found to enhance muscle building when blended with whey in a post-workout shake. Choose this if:You generally use protein powder as a meal replacement or before bed, or if you want to combine it with whey for optimal muscle-building effects. What to look for:Opt for micellar casein, the slowest-digesting casein. Like with whey, choose casein made with organic, grass-fed dairy if possible; or free of growth hormones.
- Egg White Protein: Egg white protein is just what it sounds like: Dried whites that have been turned into a powder. This protein digests slower than whey but faster than casein. Although not quite as good as whey or casein in terms of muscle protein synthesis, it’s still a good option in a post-workout or meal-replacement smoothie. Choose this if:You’re allergic to or don’t eat dairy (e.g. Paleo dieters), but still want a high-quality complete protein. What type:Your only option is “egg white powder,” sometimes called “egg white albumen.” If you eat organic or cage-free eggs as part of your diet, you should look for the same in a powder. This may be hard to find, however, so consider opting for organic pasteurized liquid egg whites as an alternative.
- Soy Protein: Soy protein is made from ground soybeans that have been dehulled and defatted. It digests at a moderate rate, like egg white protein, and contains greater amounts of the amino acids glutamine and arginine, which may help support immune function, digestive health, and brain function. It’s a complete protein and considered the most effective plant-derived source for building or maintaining muscle, but the verdict is still out on its potential health risks for women with a history of estrogen-related cancers and men with lower testosterone levels. If you fall into either camp, you may want to steer clear, or at least vary your protein sources.
Choose this if:You’re vegan and want the best plant-based complete protein to help build muscle, stay full, or simply reach your daily protein quota. What type:Soy isolate contains more protein than concentrate, but also more isoflavones—the controversial compounds capable of exerting estrogen-like effects on the body. If you want to avoid GMOs, select an organic or Non-GMO certified product.
Here’s some more protein-packed real food protein source alternatives to protein powders…
- Pea Protein: Pea protein, derived from the yellow pea, is the most highly digestible of the plant proteins, making it a good alternative for anyone with a sensitive stomach who doesn’t want to do dairy or soy. But it’s not a complete protein—it’s low in 2 amino acids—so pair it with another plant-based protein such as hemp or rice to round out its amino acid profile and make it “complete.”
Choose this if:You avoid animal-derived products, but don’t want to eat soy, or if you have digestive issues.
What type:If you want higher protein content, choose a “pea protein isolate.” The slightly lower-protein “pea protein powder” is also a good choice, and readily available in organic varieties.
One of my faves is the Vega brand. 15 grams of high-quality plant-based protein fuel your active lifestyle and two servings of veggies, including Vega’s signature greens blend, to make sneaking in the goodness of kale, spinach and broccoli a piece of cake.
One serving of Vega Protein Smoothie powder features:
- 15 grams of plant-based protein
- Equivalent to two servings of veggies
- Only 90 calories
This family-friendly option is made from non-GMO ingredients, plus it’s free from dairy, gluten and soy, and contains no added sugar, artificial flavours, colours or sweeteners. Just add water, shake and go!
- Hemp protein: is made from nutrient-packed hemp seeds, and while it’s not the best for boosting muscle because of its lower protein content (most contain just 10 to 15 grams per scoop, depending on the brand, compared to about 25 grams in whey and 22 grams in soy) it does provide a good dose of fiber and omega-3 fatty acids. Pair it with rice or pea protein to round out its amino-acid profile and make it complete. One tablespoon of hemp seeds will add a whopping 5 grams of protein to your smoothie, making the wonder cannabis plant even more wonderful. Hemp seeds are also a good source of fiber, potassium, and iron.
Choose this if: You want to ramp up your overall nutrient intake.
What type: Most brands will feature “hemp protein,” which retains hemp’s healthy fiber and fats; but some newer options feature “hemp protein concentrate,” which will be higher in protein, but stripped of those other nutrients.
Try: www.muchbetterthanorganic.com It also comes in lighter version with all the protein fiber and less fat per serving.Kale, Banana, Chia, Hemp Superfood Smoothie- 3/4 cup unsweetened vanilla almond milk
- 1 pitted date
- 1 tbsp raw shelled hemp seeds (or seeds of your choice)
- 1/2 ripe medium banana
- 1/2 tbsp chia seeds
- 3/4 cup baby kale (or spinach)
- 1 cup ice
- Peanut Butter: Scoop 2 tablespoons of your favorite peanut butter into your smoothie for 7 grams of protein and infinite grams of mmmmmmmm.
Peanut Butter Banana & Chocolate Smoothie (is there a better combo in the world?!!)
- 1/2 small ripe banana
- 1 1⁄2cups milk of your choice
- 2 tbsp smooth peanut butter
- 1⁄2 tsp vanilla extract
- 1 tbsp cocoa powder (ie. Hershey’s 100% Cocoa not Dutch cocoa powder.
On a side note, as I love dark chocolate (!!), try adding 1 tbsp of Hershey’s Cocoa (100% Cacao, Natural Unsweetened) to one ripe mashed banana and one teaspoon of cinnamon. The sweetness of the banana cancels out the bitterness of the unsweetened cacao.
- Coconut Milk: With 5 grams of protein per cup, coconut milk is an easy way to get more out of your smoothie.
Pineapple Coconut Milk Smoothie- Quick cooking oats – 1/4 cup
- Chia seeds – 1-1/2 teaspoons
- Coconut Milk – 1 cup ( I have used homemade.)
- Greek Yogurt – 1/4 cup
- Pineapple chunks – 1 cup (frozen works too. I have used fresh)
- Honey – 2 teaspoons (Optional. Adjust to pineapple sweetness)
- Flax Seeds: Flax seeds not only provide protein (2g/tbsp of ground seeds), they’re also a super source of fiber and omega-3 fatty acids. Add to a smoothie for a nice nutty flavor. (Pro tip: Buy them whole for maximum shelf life and then use a coffee grinder to get their full nutritional value.)Fruit and Oatmeal Flax Smoothie
- 1 cup ice
- 1 cup mixed berries (or whatever fruit you’d prefer)
- 1/2 cup oats
- 1 cup milk
- 1/2 cup Greek yogurt (plain & low fat)
- 2 tablespoons flax seed meal (or your own ground flax seeds)
- Seaweed: You’re used to eating your nori wrapped around a Negi Hamachi roll, but throw some in your breakfast smoothie for a solid dose of protein. (Exact amount depends on the type of seaweed you’re using.) Added bonus: Some seaweeds can block fat absorption by up to 75%. Eating seaweed does not have to taste like the ocean.
Mint Chocolate Seaweed Shake
- 1 tbsp Wakame Seaweed (soaked for 10 min’s)
- 2 tbsp Mint
- 2 frozen Bananas
- 1 tsp Vanilla
- 1 handful Spinach
- 1 cup Nut Milk
- 2 tbsp Cacao Nibs
- Oats: 11 grams of protein in every cup. And who knew you could put them in smoothies?Apple Pie Smoothie
- 2 large red apples (ie fuji), cored
- 1 frozen banana
- 1 cup ice
- 1 cup unsweetened almond milk
- 1/2 cup Greek yogurt
- 1 tsp ground cinnamon
- pinch of ground nutmeg
- pinch of ground ginger
- tinypinch of ground cloves
- (optional: 1-2 pitted dates or 1-2 tsp honey, to sweeten if needed)
- Chia Seeds: Chia has been a powerhouse food since about 3500 B.C. Full of fiber, omega-3 fatty acids (more than salmon!), calcium, and about 4 grams of protein per tablespoon, chia seeds are an easy way to add protein to your diet. And unlike flax seeds, you don’t need to grind them to get to the nutrients.Banana Raspberry Chia Smoothie
- 1/2 banana
- 1/2 cup raspberries
- 1/2 cup plain Greek yogurt
- 1 tablespoon chia seeds
- 1 scoop protein powder
- 1/2 cup water
- 1/2 teaspoon cinnamon
- 1 pinch nutmeg
- two handfuls ice – to taste
- Milk: One cup of fat-free, organic milk has an impressive 8 grams of protein, making it a perfect replacement for water in your smoothie.Quick ‘n Easy Strawberry and Banana Smoothie
- 250g strawberries, hulled
- 1medium banana, peeled and roughly chopped
- 300ml 1% low-fat milk
- 150ml natural yoghurt
- 15ml spoon clear honey
- Pumpkin Seeds: Pumpkin seeds are an easy way to add protein (3g/tbsp), magnesium, zinc, omega-3s, and lots of other nutrients to your diet. They’re great in smoothies, but you might want to make it a dessert instead of a breakfast: Pumpkin seeds are also full of tryptophan, the sleep-inducing amino acid also found in turkey.
- Almond Butter: A tablespoon of almond butter will add 2 grams of protein but two tablespoons will add FOUR.
Blueberry Almond Butter Smoothie- 1 ripe banana
- 1 1/2 cups frozen blueberries (6 oz.)
- 1 tablespoon lemon juice
- 3 tablespoons almond butter
- 2 tablespoons flaxseeds
- 3 dates (Medjool or Deglet), pitted
- 2 cups water (I used 1 cup water and 1 cup almond milk)
- Quinoa: That’s right. Everybody’s favorite alterna-grain can add protein to your smoothies, too. One cup of cooked quinoa has a respectable 8 grams, containing all nine essential amino acids. The magnesium, fiber, and iron are nice too.
Strawberry, Chamomile and Quinoa Smoothie- 1 ripe banana
- 1 1/2 cups frozen blueberries (6 oz.)
- 1 tablespoon lemon juice
- 3 tablespoons almond butter
- 2 tablespoons flaxseeds
- 3 dates (Medjool or Deglet), pitted
- 2 cups water (I used 1 cup water and 1 cup almond milk)
- Yogurt: (try Skyr, the Scandinavian version of Greek yogurt that’s real thick, high in protein and less bitter ie. President’s Choice Plain Skyr) Especially good in fruit smoothies, plain, fat yogurt has 14 grams of protein per cup. Perfect for the smoothie newbie not quite ready to deal with chia seeds.
Banana Mango Yogurt Smoothie3/4 cup (roughly one 5.3 ounce container) plain Greek yogurt, frozen**Since I used fresh fruit, I chose to use frozen Greek yogurt. However, if you are using frozen fruit, you can use Greek yogurt straight from the fridge. As long as one of your three ingredients is frozen, you can adjust.
- 2 cups cubed mango
- 1 cup sliced ripe banana
- Blend the yogurt, mango, and banana on high until completely smooth.
- Sunflower Seeds: With 1.5g of protein/tbsp, sunflower seeds are another easy ingredient to add to your smoothie (even easier if you buy them shelled). They’re also a good source of copper (for glowing skin and hair), Vitamin E (for good blood circulation), and folate (important for prenatal health).
Coconut Avocado Sunflower Seed Smoothie- 1/3 avocado
- 1 cup of torn kale leaves, no stem
- ½ cup organic blueberries
- ½ cup fresh pineapple
- 1 cup of organic baby spinach
- ½ sliced cucumber
- 1 cup unsweetened coconut water
- 2 tbsp unsweetened coconut
- 2 tbsp sunflower seeds
- Walnuts: One quarter cup of walnuts will add about 4.5 grams of protein to your smoothie, not to mention ample doses of heart-healthy potassium and energy-boosting magnesium.
Raspberry Walnut Smoothie- 1/2 banana, frozen
- 1/4 cup walnuts
- 1 cup unsweetened almond milk
- 1 tablespoon cacao nibs
- 1 teaspoon vanilla
- 1/3 cup frozen raspberries
- Cacao Nibs: Cacao nibs have 4 grams of protein in every ounce, which kind of makes you wonder: Why is there anything else on this list?
Banana Cacao Recovery Smoothie
- 1/2 Frozen Banana Peeled & Chopped
- 4 Dates Pitted & Soaked for 10-20 mins.
- 1/2 C . Unsweetened Non-Dairy Milk
- 1/2 C . Water
- 2 T . Cacao Nibs + More for Garnish optional
- 1 tsp . Vanilla Extract
- Ice optional
- Coconut Flakes Garnish (optional)
- Kefir: Kefir is a fermented drink that can be made from different types of milk. (cow, goat or sheep) People who avoid dairy can enjoy coconut kefir, rice kefir and soy kefir. It makes a great alternative to yogurt. It is approximately the same amount of protein as Greek yogurt. This fermented foods help aid in the digestion process. For example, some people who cannot tolerate milk can eat yogurt, (since yogurt is slightly fermented) because the lactose (which is the part most people can’t digest) in the milk is already broken down by the good bacteria. Fermented foods are rich in enzymes, this is necessary because the body needs a certain amount of enzymes to help improve digestion and extract the nutrients from the foods we eat. As the body ages the supply of enzymes decrease significantly, so sending enzyme reinforcements down into the gut is very beneficial. Fermented food has many health benefiting properties such as good probiotic bacteria’s that aids digestion and helps to maintain healthy micro-flora in the gut.
Remember (as with anything) moderation is the key, do not overdo it – take the serving size recommended for you!
The Kefir “Classic” Smoothie
- 3/4 cup kefir (plain)
- 1/2 cup frozen or fresh blueberries or blackberries
- add a little honey (anti-fungal) or maple syrup & cinnamon (helps reduce blood pressure) if you’d like! Both are so healthy!!