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5 Best Protein Smoothie Recipes for Stronger Muscles, Dietitian Says — Don’t Eat This That

5 Best Protein Smoothie Recipes for Stronger Muscles, Dietitian Says — Don't Eat This That

If you want to have stronger muscles, protein should be your best friend. While participating in muscle-building exercises is a must, including enough protein in your diet can help you see those bulging biceps and defined calves.

While an “occasional” protein boost won’t have a huge effect on your muscles, data shows that over time, enough protein can promote muscle growth and increase muscle strength gains in both untrained and trained individuals. Protein foods such as meat, cheese and tofu can be easily incorporated into a healthy diet. But for people who lead busy lives, snacking on a house-cooked steak or a piece of grilled fish mid-day is not realistic.

Smoothies can be a perfect solution for the protein-hungry crowd that needs a quick fix. As long as the right ingredients are used, a smoothie can be a rich source of protein along with other ingredients that are good for you. To enjoy a high-protein smoothie, adding certain ingredients to the mix can help you get the macro you need, including:

  • Nut butter
  • Greek yoghurt
  • silk tofu
  • protein powder
  • Hemp or chia seeds

Throwing any of these ingredients into your blender along with some fruit, liquid, and possibly veggies can provide your body with protein in a delicious and easy way. You can lean on your imagination to come up with your favorite concoction to make your protein smoothie for stronger muscles, or you can use one of these five protein smoothie recipes for a spin in your own blender.

Chocolate-coconut-banana-smoothie
Jason Donnelly

Sipping on a smoothie that tastes like the classic Almond Joy candy bar is hardly a sacrifice. And knowing it’s made with protein-packed Greek yogurt makes drinking this smoothie even more appealing.

Get our recipe for Chocolate-Coconut Banana Smoothies.

chocolate tofu smoothiechocolate tofu smoothie
Carlene Thomas/Eat This, Not That!

Tofu in a smoothie? Yes, you read that right. Adding tofu to your smoothie not only provides you with important plant proteins, but it also provides isoflavones — plant compounds that act like a weaker estrogen. Plant-based isoflavones may help reduce hot flashes in postmenopausal women, lower “bad” LDL cholesterol, and reduce the risk of breast and uterine cancer.

Get our recipe for a Chocolate Tofu Smoothie.

apple pie smoothieapple pie smoothie
Thanks to the seasoned mom

If you like apple pie, you will love this smoothie. Made with real apples and classic spices, this cozy drink is sure to be satisfying. A surprising addition of protein powder makes this smoothie perfect for the muscle-building crowd.

Get the recipe from The Seasoned Mother

blueberry peanut butter protein smoothieblueberry peanut butter protein smoothie
Thanks to Minimalist Baker

With only five ingredients and natural protein sources like protein powder, this easy to make and absolutely delicious smoothie can be a perfect solution for those who need a protein fix ASAP.

Get the recipe from Minimalist Bakery

protein powder free chocolate protein shakeprotein powder free chocolate protein shake
Courtesy of Minimalist Maker

Yes, you can make a high protein smoothie without leaning on protein powder. This smoothie uses natural protein sources like hemp seeds, peanut butter, and chia seeds to make a high-protein drink that can support your muscle-building goals.

Get the recipe from Minimalist Bakery

Lauren Manaker MS, RDN, LD, CLEC

Lauren Manaker is an award-winning registered dietitian, book author and recipe developer who has been in the practice for nearly 20 years. read more