Green Smoothie With Protein + Fiber

It’s only a matter of time before you get the memo about protein (if you haven’t already), whether it’s from me, or someone else out in the health universe. Most health experts are beginning to agree that protein is key to “healthspan”, the concept of preserving our health long into old age, amongst other things. Protein is necessary for preserving lean body mass, for building muscle, and for helping to stabilize blood sugar. It keeps us fuller for longer, helps maintain healthy weight, and becomes more and more crucial with each passing year (especially for women!)

A generally agreed upon recommendation ranges from .75-1 gram of protein per pound of ideal body weight—that’s a lot! If you’re resistance training and/or looking to change your body composition (i.e. gain muscle and lose fat), protein needs will be even higher. Protein intake is especially important for women in their 40’s and beyond since muscle mass declines rapidly starting during this time, and into perimenopause and menopause. Protein is essential for preserving the muscle we have, for repairing from injury and exercise, and for building new, healthy muscle.

The biggest question I get about protein is — how do you get that much in? My strategy is to front load your day with it, and to use a high quality protein supplement such as grass-fed whey protein. Even if you falter with meals later on, and least you got a hefty portion in early on. Also, this helps to regulate your blood sugar, stave off sugar and carb cravings, and stabilize mood and energy.

My go-to in the morning is a smoothie (that is not freezing cold, but room temperature—more on this later!) that has 40-50g protein, healthy fats, fiber, and antioxidants. I try to keep the sugar and fruit content low, unless I’m anticipating a high intensity workout in the next few hours. Otherwise, I feel too much of a sugar crash. Fats and protein help me feel more stable.

If you are dairy intolerant, you probably likely can tolerate whey, since it is usually the other protein in dairy (casein) that causes the problems, not whey. Whey protein has the greatest concentration of the amino acids you need to build muscle—this is why it is considered a “high-quality protein.” I always opt for grass-fed whey, and my favorite brand, Vital Whey, is full of immunoglobulins and other immune modulating components that make colostrum so good for you. You can also look for goat whey protein, and of course there are many great plant-based protein powders out there—my favorite is a combination of hemp and pea (if you can digest it okay).

You can find several of the ingredients I use in my Fullscript online pharmacy. If you need help setting up your Fullscript profile, shoot me a message.

Here’s the recipe:

1 handful of fresh greens (I use whatever I have — baby kale, arugula, tatsoi, mustard greens, even herbs like basil. Contrary to other popular recipes, I don’t love using a lot of raw spinach since it can leech your body of minerals. This effect is diminished by cooking.)

1 serving greens powder (my favorites are Barlean’s and Premier Research Labs, both contain organic greens)

Vanilla grass fed whey protein powder (I use Vital Whey), or other protein powder to equal 30g (all scoops and serving sizes are different, so read the canister

2 Tbsp chia seeds

3 Tbsp hemp hearts

1 pinch sea salt

1 tsp vanilla extract or vanilla paste

1/2 banana (optional)

1-2 Tbsp peanut butter or PB Fit peanut butter powder (optional)

Blend in a blender until smooth, and enjoy.