Protein is crucial for our bodies. Every part of us uses protein, from our blood that carries the life-giving oxygen we need, to our cells, to our muscles, bones and hormones, to name a few. Literally every function of our body is controlled by proteins.
So we need good sources of protein in all our meals. However, not too much for excess protein in the diet is metabolized by the body just like sugar.
If you do a lot of exercise then you may require more protein to repair and build your muscles.
Be careful if you increase your protein intake for you will have to decrease your intake of other foods as the number of calories we require each day does not change. Protein-rich smoothies are usually high in calories, therefore replace a meal with one.
The amount of protein required per day varies, depending on where you look for the info, and by your age, sex, and activity level. So it’s confusing.
Some sources say the recommended daily intake is about 56 grams per day for the average sedentary man, 46 grams per day for the average sedentary woman, indicating the minimum required to keep you from becoming sick. While an article at Harvard Health reports a professional advocating twice that.
Perhaps the crucial point is how active you are.
If you are confused (and it matters to you), then check with a medical professional for your specific requirements.
The Harvard Health article suggests …
The potential benefits of higher protein intake … include preserving muscle strength despite aging and maintaining a lean, fat-burning physique.
The Original Recipe
This is from Kimberly at The Daring Gourmet.
A dairy-free recipe that uses almond milk and protein powder. It contains 33 grams of protein (from the protein powder and nut butter) and 495 calories, without the optional toppings.
Just a note on almond milk from Healthline that explains …
Even though almonds are a good source of protein, almond milk is not. Almond milk is also not a good source of calcium. However, many brands of almond milk are supplemented with calcium and vitamin D.
Recipe 1: Protein-Rich Banana Chocolate Smoothie
Serves 1; approx 495 cals
Ingredients:
1 cup Almond Milk
1 small frozen Banana (if not frozen add 4 ice cubes)
2 tablespoons Nut Butter: your choice, Peanut, Almond or Cashew
2 tablespoons chocolate Protein Powder
1 tablespoon Cocoa powder
1 tablespoon Coconut Sugar
Optional Toppings:
slivered Almonds
a little extra Cocoa
Blend until smooth and enjoy.
Our Modified Recipe
This uses only natural protein. It uses dairy products because they are a rich source of protein.
This one has 22 grams of protein from the dairy products, nuts and nut butter
Recipe 2: Naturally Protein-Rich Banana Chocolate Nut Smoothie
Serves 2
Protein 22 g each
Ingredients:
2 cups nonfat Milk
(OR 2 cups Water if you wish to reduce cals; you’ll also reduce the protein to 14 g each glass)1/4 cup Almonds
100g Cottage Cheese
1 small Banana, frozen
2 tablespoons Nut Butter: your choice, Peanut, Almond or Cashew
1 tablespoon Cocoa powder
Optional:
Ginger
Ice cubes, especially if not using frozen banana
Blend until smooth and enjoy.
Serve 2; approx 380; 22g protein each
Serve 3; approx 253; 12.5 g protein each
Serve 4; approx 190; 11 g protein each
All calorie calculations are an estimate. Calorie-content varies according to product and accuracy of measurement. Check the info on your packaging if you require exact numbers for what you eat.
You may also like:
Protein-Rich Tropical Smoothie for Post-Workout OR Dessert
Protein-Rich Strawberry Smoothie from Just 125 Calories
Source: Healthline; AuthorityNutrition; HarvardHealth
Recipe Source: The Daring Gourmet
Photo: DrinkMeHealthy
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