3 Protein Smoothie Recipes For Post-Workout
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- Опубликовано: 3 авг 2024
- How's it going, everybody? I hope all's well :) I realized it's been forever since I made a nutrition video, so this is a quick answer to one of the nutrition questions I frequently receive: what is my post-workout meal like? So I'm sharing 3 protein smoothie recipes in this video because 9 times out of 10 (or more) my post-work meal is smoothie.
Sure, I'll make muesli or a stir fry or something else once in a while, but these high protein smoothies check all the boxes and are EASY to make. (convenience is really important to me because of my busy lifestyle raising a family and all)
In a post-workout meal you want to focus primarily on carbohydrate and protein. Carbs will replenish depleted glycogen (energy for muscle contractions) and protein will help kickstart the anabolic processes to repair your tissues.
Some people say to limit fats in your post-workout, but I have yet to find a valid reason why to do that. The research I've read says fat will neither blunt the insulin response, nor slow the rate of glycogen repletion. So I'm not worried about it. Plus, even if fat was detrimental to recovery, I just love peanut butter way too much :-)
🌱 Here are the recipes if you want to copy/paste them 🌱
Green Smoothie
1.5 cups soy milk
2 bananas
3 dates
3 handfulls greens
2 cups pineapple (chunks)
2 Tbsp hemp seeds
20 g. vanilla protein powder (plant-based)
Chocolate Smoothie
1.5 cups soy milk
2 bananas
3 dates
2 Tbsp raw cacao
1 Tbsp natural peanut butter
20 g. chocolate protein powder (plant-based)
PB&J Smoothie
1.5 cups soy milk
2 bananas
3 dates
3 Tbsp hemp seeds
1 Tbsp natural peanut butter
1 cup frozen blueberries
For anyone curious why I specify "plant-based" for the protein powder... I noticed my acne and gastrointestinal issues went away when I dropped dairy from my diet about 10 years ago. I was drinking whey protein shakes daily at the time. Just cutting the whey from my diet made a dramatic difference, then going "all in" with plant-based completely eliminated my problems. And I was never diagnosed as lactose intolerant or anything like that. If you want to read more about how dairy can impact us, start here: switch4good.org/
I hope you enjoy these smoothies if you make them. And don't forget to stick around if you want to learn more from me! (for both nutrition and working out!)
-Ryan
Hey love the content. I would like to see a “full day of eating + training” video🔥🔥👀
Thank you so much for this video and recipes, highly appreciated and just in time! :)
Just made the PB&J smoothie so good :) Thank you!
Quick follow up on my previous comment: just made your Chocolate Smoothie recipe and it's GREAT! Thanks again :) Looking forward to trying the other recipes too.
Great content man! I really appreciate how you focused on the other important nutrients our body needs beyond just protein to function well. While protein is important, I feel that too many fitness gurus (especially on RUclips) treat protein as the only nutrient that matters, and that's simply not the case. It's important, but so are complex carbs, fats, vitamins, minerals, fiber, etc.
I really like this smoothies, I am actually making them for myself following your recipes and drinking them every day. I do the 16:8 as well and works perfectly!
Just made my “Gray Smoothie” a.k.a. PBnJ smoothie! Yum! 😋
Thanks for the tip!
Gracias!
Nice one! I've been needing to mix mine up differently
बहुत अच्छा ❤️
I use the first two recipes since August last year. I use them as a substitute for one meal a day. They are really tasty and saturating, thank you!
Do you pour them over your head?!
The green smoothie 👌🏼
I will totally try the PB&J smoothie. I usually use PB with my chocolate smoothie and blueberries with my tropical smoothie, so I have the ingredients.
I go with bananas + cashew&almond milk as my base each time, but I use frozen butternut squash chunks instead of dates, so I might give that a try too.
Thanks for the recipes :)
Nice. Never tried butternut squash in my smoothies. I’ll have to try that. You can also substitute a Tbsp of ground flax in place of the hemp seeds for a smoother texture on the PB&J. I make that substitution sometimes.
God bless you 💗
Another great video, thank you. Time to head to the health food shop and dust off the Nutribullet!
Great video man, personally I prefer an omeg 3 mix with is basically hemp seed, chia seed and hemp seed blended together. It's a real game changer ;)
Nice. Do you make the blend yourself or buy it premade? I definitely want to try it.
No you can made it yourself just remember that flaxseed and chia seed need the shell to be broken or soaked so porridge or smithies is an optimal way to use it ;)
What protein powder do you use? Any recommendations for something that is dairy free (or vegan) and gluten free? It is really difficult to know what to choose and as they are usually really expensive and I have no idea if it going to be good quality. Any advice is appreciated (perhaps you could do a video on protein powders?!).Thanks.
Ps love your work!
I use whatever I can get at my local grocery store :) If you're looking for something vegan and gluten free, check out Vivo Life Perform. A lot of plant based athletes promote that one (I've never used it, though)
मै आपके वीडियो देखने से पहले लाइक कर देता हूं सर आप बहुत अच्छे वीडियो बनाते हैं
"I like your videos even before watching them. Sir, you make really good videos" in case anyone was wondering
Nice
Are there any plant based protein powder brands you recommend?
Bettie Monroe I don't stick to any specific brand. I just see look for what's on sale at the grocery store. Lately I've been using a brand called Vega.
Hey, Ryan. Did you decide to move away from using beans in smoothies? Was there a reason?
I still use beans in my smoothie when I'm trying to gain weight. When I'm trying to cut weight I'll use protein powder and sometimes even substitute the plant milk with water.
would substituting soy milk for almond milk be just as good in flavor wise?
I am using the first one, without any additional fruits, however, It is important to choose the best date types for this. There are several types to choose from.
Yes, thanks for mentioning that. I use Medjool usually, but I've also used Khadrawy and they're really good too (very moist, gooey and sweet)
@@MinusTheGym Awesome. I use similar ones but native to Egypt and Saudi Arabia (*South), my friends bring them for me, I think you should make us a quick video about dates and types and why their importance for athletes.
I think if each smoothie contains 8000 kcal then just a little over 2 would fill up my entire days calorific requirements, would it be OK if I rely only on those smoothies or would that be a problem?
I wouldn’t rely on only smoothies. I mean, you could - I’ve even heard of people doing juice fasts and only consuming fresh fruit/vegetable juice for days and weeks on end - but for the sake of variety I’d recommend doing one smoothie a day and having another meal where you actually chew your food :) Also, keep in mind that if this is too many calories for you, you could always 1/2 or 2/3 the recipe to chop it down to 400 or 600 cals.
Is there a plant based protein powder you recommend?
No, there's not a specific brand I use or recommend. I just look for anything that has a good blend of rice, pea and hemp protein, sometimes soy too.
Hey Ryan, I’m looking for a good non-dairy protein powder. Any recommendations?
Orgain has a cpl tasty ones. Planta has some really delicious, nicely smooth flavors as well. Vegan Smart has good ones too. There are ao many on the market though. The only way to know is to try them. Some companies have sample packs you can order online or pick up at a local Whole Foods/or mom & pop health food store as well.
I use anything I find at the local grocery store. It’s usually Vega or Orgain brands. I’m honestly not picky with it because I’m just using it as a small protein boost. The rest of the protein I get throughout the day comes from whole food sources and I’m far more concerned about the quality of that. If you want to order something online, I’ve heard a lot of recommendations for Viva Life protein powder, but I haven’t tried it myself yet. Might be worth it.
@@MinusTheGym yeah Vega has some good ones. Vivo Life is good too.
Thanks, all!
What kind of protein powder do you use? I've been using pea protein (truenutrition vegan optimizer) but it makes me really bloated
Ironic that you get the exact opposit effect of his plant based approach. It might be that he is projecting his gastrointestinal issues with dairy, while you could be perfectly fine with normal whey. If you are indeed vegan , then try rice protein. But if the gastrointestinal issues persist, i would strongly suggest an elimination diet, ( i would advise by only eating meat for a few weeks and then adding whatever you like and see how your digestion agrees with every new ingredient, you can do the same thing in a vegan diet by only eating potatoes for a week. That way you can build your own individual diet.
I’ve been using this brand called Vega that’s at my local grocery store. It’s a blend of pea, hemp and rice protein. Are you using it in a smoothie? If you’re experiencing bloating from smoothies, try “chewing” your smoothie as you drink it. It’s important for digestion to let it mix with your saliva before you swallow it. I used to slam my smoothies and had bloating from it.
@@MinusTheGym I have been mostly just mixing the protein powder with water. I'll try that thanks!
talanky eww... kudos to you for braving it, but I could never just do protein powder and water 😂
@@MinusTheGym same here, I tried once, feels not great at all, and it gets even worse if you don't use a blender!
Isn't that sugar overload from all that fruit and dates? I was told before that a half cup of fruit is the max i should do in my smoothie. And then i should get the other nutrients from veggies and things like flax seed. I could be wrong, just wondering if you are concerned by the sugar amount in these recipes?
I don't know who told you that, but normally you won't eat fruits after this big smoothie, so is okey. Is not like you will eat only fruit
Miles Och if someone has hyperglycemia or Type 2 diabetes then this will be a lot of sugar for them. They should address their insulin resistance with a high starch, low fat diet. Dr. Neal Barnard’s Program for Reversing Diabetes (book) explains exactly how to do that. But for people with normal insulin responses, our bodies actually love sugar. It’s the quickest and most convenient path to creating ATP (raw energy for muscle contractions). Just make sure it’s naturally occurring sugar, like complex carbohydrates and fructose, and not sucrose (table sugar).
@@MinusTheGym Thanks for the reply. I didn't know that. I was avoiding all sugars as much as possible. I just started calisthenics in november so I'm pretty new to it. Love your channel and how down to earth it is.
Can i make any of this without a protein powder??
Absolutely. Just omit the powder. It’ll taste great. It will just have less protein, but you can make that up in other meals with whole food, if necessary
@@MinusTheGym Ok but can you give me an alternative (easy to find and affordable)so i can get more protein
How much cals though
These vary from about 600 - 800 calories depending on the recipe
can you make videos on high protien vegan recipes.
मस्त
It doesnt just need to be high in protein ( plant based protein are only 70% bioavailable) it also needs to have a complete amino acid profile. A deficiency in just one of the essential amino acids can lead to enourmous negative symptoms and even to death.
The amount of knowledge you need for a complete vegan diet is not to be underestimated. Check out clarence kennedy´s vegan diet and just try that. ( search for clarence kennedy diet on youtube).
@@snakeace0 death? are you joking or what many people are eating vegan for years without watching RUclips videos they just make you fool by throwing half true science knowledge.
@@snakeace0 There are literally millions of people who have never ever had meat or eggs and yet they live healthy and long life
Hi Amogh, I can help you with finer details, let me know if you need help
At first I thought it was Johnny Sins second channel😂
Hi Ryan, thanks for the great smoothie ideas. But to let you know it is not a good idea to keep your ingredients in the blender exposed to the blade for long period. If you refer to your manual it should say somewhere that this must be avoided! I have a ninja blender and had a different one before, in both of them advised against this!
Thanks for the tip! I've never heard that before, but I suppose it makes sense because of heavy metals...
First
गजब
How old were you when you started working out seriously?
I was 16 when I started working out but it was all weight lifting back then. I did that up through my 20's and then switched to calisthenics at 30 because I noticed my mobility wasn't what it used to be.
@@MinusTheGym thanks a lot, keep going you’re doing a great job.👍
The carbs for each smoothie don't add up to 130-150 gr as you write on your macros.
What are you using to calculate the macros? I'm using Cronometer and I just double checked the numbers. They're accurate in the video. Just so you know, Cronometer is trusted by dietitians and healthcare professionals around the world. In fact, the dietician I see uses and recommends it.
@@MinusTheGym I also use Cronometer when i count my calories.
But let's talk about your last smoothie.
Soy milk,pb and hempo seeds add up to 10 gr carbs.
3 dates and 1 cup frozen blueberries have 14+22=36 ,so 46 total.
So each banana has to have 50 gr carbs,to reach 148 in total.
By Cronometer estimation to reach that many carbs each banana must weight 250gr.
A medium banana weights 118gr.
Are you still sure about your macros?
I'm glad you use Cronometer too. It's a great app. Here's the carbohydrate count I see for each ingredient in that smoothie:
- 2 medium bananas: 53.9 g
- 3 medjool dates, pitted: 54.0 g
- 1.5 cups soymilk, unsweetened: 6.3 g
- 1 cup frozen blueberries, unsweetened: 28.0 g.
- 1 Tbsp natural peanut butter: 3.4 g
- 3 Tbsp hemp seeds: 2.6 g
That totals to 148.2 g carbohydrate, according to my calculator.
@@MinusTheGym Each Medjool date wights 27gr?
I had no idea they are so big.
My bad.
@@anambivalentenemy that'd be 18g per date in the recipe.. Mine are 22-27g each!
2 bananas, 2 dates, and 2 cups pineapple. That's not a smoothie, it's a sugar bomb! No wonder so many people in the U.S. suffer from insulin resistance. It's best to avoid eating and drinking anything with sugar in it.
just came by to tell you that gastrointestinal issue might not have been caused by dairy at all. But Some people dont do well with dairy, some do. But most poeple with european ancestry have no problem with dairy. Although i do agree that we should lower our consumption a bit while adding organ meat into our diets. But veganism is not the answer just like pure meat based diets arent.
That's true, it could have been something else that cleared up my GI issues. The timing of removing dairy seemed to line up, though. And I agree veganism is not the answer. I'm not vegan. I eat plant-predominant.
@@MinusTheGym may I know what other than Vegan foods do you eat?
Man i like your content, but dude, this backgroundmusic 😖
People are obsessed with getting "enough" protein. They are over doing it and eating unhealthy amounts. The science is there. Don't fall for all the hype and ads.
Nutritionfacts.org
We do not know how to speak English, please, you will teach us what I write in English, take the help of Google Translate
Try to repeat please
@@tofi5952
हेल्लो ❤️
Isn't soy bad for man? It gives gynecomastia, as far as I'm concerned.
Thanks Ryan!
That is a myth. Do your research.
Raphael B I’m 10 years in on nearly daily soy and I’ve had no adverse effects. I’ve also found multiple meta analyses (not just single studies) that show no feminizing effects on men from soy. When I compare the harm from high animal products vs high soy, the diet high in animal products is far scarier.
@@MinusTheGym hi! I totally agree with you in the animal part. I'm also cutting animal products and I can clearly see the difference it is making into my body. I feel more clean. However, soy still frightens me. I understand that you didn't have any issue with that, but I have the genetics of gynecomastia and I don't want to take any chances. But thanks you anyway! Keep up your amazing job!
No Soy. C'mon men need their testosterone
मस्त ❤️
That's a myth. Here's a meta analysis that showed no estrogenic effects found in men from soy: bit.ly/2Q1hXxD
Here's another one... no feminizing effects on men: bit.ly/2JAL9uj There are lots of studies debunking this.
@@MinusTheGym
ये क्या चीज है
You look like johnny sins
Bro, don't do intermittent fasting. It's NOT for us athletes OR whole food vegans...