There are so many smoothies that influencers SWEAR BY (spoiler alert: they want you to buy their sponsored product) and I am here to help you figure out which one is best for you based on your activity and goals.  

First of all, do you neeeeeed a protein shake? Maybe not, but for me it’s a good tool when I’m not hungry enough in the morning to eat a whole meal before I go to the gym or if I just finished a workout and know I won’t be eating for a while and want to take advantage of the protein anabolism window that happens for about an hour after a workout. 

Pre-Cardio Smoothie:

This smoothie needs to have carbohydrates to fuel your workout, protein to rebuild the muscles you’re using, and should be relatively low in fat and fiber so that you don’t feel too full and end up barfing.

Timing:  45-60 minutes before working out.

• 1 scoop protein powder (I like collagen because it doesn’t make my belly feel quite as full and heavy)

• ½ cup fruit

• 6-8 ounces low fat liquid (almond milk, skim milk, water, something like that)

• 1 Tbsp fiber (ground flax seeds, chia seeds, or hemp seed hearts)

• Optional: handful of greens

Pre-Weight Lifting Smoothie:

This smoothie needs to have plenty of protein and can be higher in fat and fiber to fuel this lower heart rate exercise

Timing: 45-75 minutes before working out

• 1 scoop protein powder (I like whey for this one since it has high bioavailability) 

• ¾ cup fruit 

• 2 Tbsp fiber (I like to do one Tbsp of ground flax and one Tbsp of hemp seed hearts because the hemp seed hearts are a good source of protein)

• 2 Tbsp nuts or nut butter

• 6-8 ounces low to medium fat liquid (no whole milk) 

• Optional: handful of greens

Post-Workout Weight and Muscle Gain Smoothie:

This smoothie needs to have sufficient carbohydrates to replete some of your stores so that you don’t end up using muscle to make new glucose

Timing: 0-60 minutes after working out

• 2 scoops protein powder

• 1 cup fruit

• 6-8 ounces low to medium fat liquid

Post-Workout Weight Loss Smoothie:

This smoothie needs to be high in protein to rebuild your muscles and low in calories to allow your body to spend it’s own fat stores for energy

Timing: 0-60 minutes after working out

• 2 scoops protein powder

• ½ cup fruit

• 6-8 ounces low fat liquid

Okay thanks Jen for all that but what do I put into my smoothie??? I got you, boo, click this for some recipe ideas.

-Jen Lyman, RDN, LD, CLT