Runners need to recover quickly, which means consuming the right amount of protein to help repair muscles. If you’re a runner on a low-protein diet, it’s time to match your intake with the mileage you’re running. It’s as easy as having a protein bar in between meals or having a protein shake. If you’re on a plant-based diet, don’t worry! There are dozens of plant proteins you can enjoy.
How to Make High-Protein Smoothies
Before jumping into the art of smoothie-making, research the best plant-based protein powders that most suit your diet. Remember, protein shakes are better than protein bars in that they’re easy to make and contain less sugar. Consider these tips when throwing together your protein smoothies.
1. Save more time
Smoothies are an easy fix, but you can cut down prep time even more by making premixed smoothie packs. You can store your measured ingredients in mason jars or Tupperware that will last in the fridge for up to 3 days and in the freezer for up to 3 months.
Simply defrost your ingredients when you’re ready to blend them or keep them partially frozen for a thicker mix. If you’re storing your ingredients in mason jars, these will already double as your drinking glass. Pour any excess smoothie into ice cube trays that you can melt into a glass later on.
2. Boost your protein count
Protein powders are sufficient for most runners, but you can always punch up your protein by adding nut butter or yogurt.
3. Choose healthy options
If you’re taking store-bought smoothies, be sure to check the ingredients on the label. More often than not, these drinks are loaded with sugar, carbs, and extra fat. If you have the time, prioritize making your own smoothies instead so you have full control over what goes into your blender.
Use vegan milk alternatives that are unsweetened. If you need to kick the sweetness of your shake up a notch, use stevia or honey in place of sugar. If you’re in the mood for healthy fats, try avocado.
4. Consider milk alternatives
If you’re vegan, chances are you won’t be using dairy anyway. However, you might not know that you can experiment with almond milk, coconut milk, soy, or even tofu.
5. Boost flavor
Adding flavor to your smoothie can increase its nutritional value and also taste a whole lot better. Throw in antioxidants such as cocoa powder or frozen berries. For more fiber, add some rolled oats, chia seeds, or flax meal. To boost your vitamins and minerals, add spinach, kale, or other dark leafy greens into your shake. If you aren’t big on the grassy flavor, mix in some fruits to mask the taste.
If you’re a runner and need to increase your protein intake, you don’t need to make drastic changes to your diet. You can achieve the essential nutrition you need by incorporating smoothies into your daily routine.
For more plant-based protein shake recipes, head over to us at LyfeFuel and shop to your heart’s desire! We focus on providing you with the best superfood supplements that help you look and feel your best every single day.