My Favorite Smoothies



Just about every day I have a smoothie that includes protein and fresh fruit.   A smoothie is an awesome way to add protein grams in your daily nutrition, get servings of fruits or vegetables (although, I am not personally fond of vegetables ground up…I’ll eat those fresh!….just me…), and make for a nice quick meal grab.  Over the years, I’ve attempted a variety of combinations of fruits, milks, protein powders, etc…and have come up with 5 of my favorite smoothies.

Keep in mind some smoothies are particularly suited for ingesting pre-workout, some for post-workout, and some as a mini-meal.  I’ve noted where each of these falls and why.

Here they are:

1) Mixed Berry Coconut – this one is a great before a workout because of the 2:1 carbohydrate:protein ratio.  The bit of coconut milk helps add some electrolytes to the body -potassium & sodium- during the workout.  Berries are a slower acting carbohydrate and will help keep your energy even throughout your workout.  Have this one about 60-90 minutes before working out (how soon is dependent in part, on your digestive system).

Mix in blender:

1 c. earthbound farms mixed organic berries           1 scoop Reserveage Grass fed Whey Vanilla Protein powder

1/2 c. trader joe’s light coconut milk                              1/2 c. Florida’s natural OJreserveageprotein

Cals  Carbs F Prot Pot. Fiber

320 43 8 22 335 7

2) Chocolate Peanut Butter- this one is good for an afternoon meal replacement, especially on days with intense strength training mid-morning.  There is plenty of protein to encourage muscle growth, and there are adequate carbohydrates for energy required.   The healthy fat and high fiber content helps sustains you until the next meal or snack.

Mix in blender:

2 T Costco natural peanut butter            1 scoop Jay Robb natural unflavored whey protein isolate

2 1/2 T organic dark cacao powder         1 c. cold water or ice chips

1 large banana, frozen

Cals Carbs F Prot Pot.  Fiber

488 51 18 39 635 11


3) Mango-Pineapple Smoothie- this one is great for post-workout, eaten within 30 -60 minutes of finishing your strength or cardio session.  The carbohydrate;protein ration is almost 3:1, and the carbohydrate choices are fast acting providing lost glycogen stores back into the muscle cell.  There is almost 1/3 of a day’s requirement for potassium, a key electrolyte for the body, which can be lost during sweating through a workout. Healthy fats are included for overall good nutritional health.

Mix in blender:

14 pieces Trader Joe’s Mango frozen chunks       1 scoop Vega Performance Plus vanilla protein powder

1 c. Trader Joe’s pineapple tidbits                            1/2 organic raw avocado

1 c Florida Natural Orange juice

Cals Carbs F  Prot.  Pot. Fiber

545 83 11 32 1,190 11


4) Rasberry Almond Smoothie- I like this one for a quick breakfast.  With only 4 ingredients to throw in the blender, it includes both protein and healthy carbohydrates and good fiber to begin the day.

1 c. Trader Joe’s frozen rasberries                             Fresh Raspberries Cover

1 frozen medium banana

1 scoop Reserveage grass fed whey protein

1 c. Unsweetened vanilla almond milk

Cals Carbs F Prot. Pot. Fiber

352 53 6 26 567 16


5)  Blueberry Yogurt Smoothie-this one is high in antioxidants, and good for overall health.  Have it as an in between snack.  With it’s  higher ratio of protein to carbs, it will keep your appetite satisfied for a while until you meet your next meal. It’s fairly quick  too with only 5 ingredients.

1 c. earthbound farms frozen blueberries           1 scoop Vega Sport Performance Vanilla protein powder

1/2 c. Fage 2% greek yogurt

1/2 c. tart cherry juice

1/2 c. Vitacoco 100% coconut water

Cals Carbs F Pro. Pot. Fiber

391 52 3 40 680 6


Contact me if I can help you further with your smoothie preps or help you decide how to meet your nutrition goals using smoothies as a supplement!





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