Hilda B. Wright

You’ve probably been dishing out your hard-earned cash on protein smoothies for years. They are the perfect pre and post workout beverage – packed with energy-providing protein, healthy carbs, and the ideal amount of calories for pre or refueling your body from a tough workout. But you don’t have to go to the local smoothie shop to create a world-class smoothie, you can do it yourself at home with these tips for creating the most satisfying protein smoothie for your palate. Get Yourself a Blender Smoothie blenders range from the cheapo $15 types all the way to the week’s long paycheck Vitamix types. According to a Consumer Reports analysis, the best blenders (based on ice-crushing abilities) were the Vitamix Pro Series 750 ($650), a Dash Chef ($200) and a Ninja ($600). A $50 Black + Decker also made the list but again, you can get a smoothie blender for around $15 if you have a tighter budget. Just don’t expect the cheaper models to break down ice as good as the more expensive models (but more on that later). Choose Your Liquid Base There are quite a few options for the liquid you place in your smoothie and these can be chosen based on your preferences. The most traditional liquids are milk and other varieties of milk like almond, coconut, soy and cashew. You can also opt for a fruit juice – like orange or grape – but know that these juices will add a lot more calories. Water and ice are also options, as is tea if you are looking to boost your antioxidant intake. In terms of the liquid, the amount you use will be directly related to how thick your smoothie is. If you want a thicker smoothie that has almost a yogurt-like texture, you’ll want to go easy on the liquid (around 4 ounces). If you want to go a bit creamier, you can go as high as 8 ounces. Add Your Protein You’ll want to add your softest materials into your smoothie first. As your protein powder will essentially dissolve into the liquid, this is the first item you want to put into the drink. If you’re not sure what kind of protein to put in your smoothie, check out this post on “No whey of knowing which protein to use?” If you want to add extra protein in another non-powder form – which is highly recommended – go for some yogurt (Greek or traditional), tofu or peanut butter. Fruits and Veggies A lot of times people will overlook the addition of vegetables in their smoothies and just go straight for the fruit. Add items like spinach – which has little taste to protein smoothies – and kale or even sweet potatoes. Still, fruit is the real show in your smoothies and provides you with those carbs and all the flavor you want. Bananas are almost a prerequisite in smoothies, adding a nice creamy texture and helping blend everything together. You’ll find that other types of fruits add different flavors and textures and you’ll have to find your favorite fruit mixes or just look for whatever is on sale at the grocery store. A few common fruit items include strawberries, blueberries or raspberries, peaches, mango, apple and even pineapple or cherries. Keep in mind you don’t need to put ice in your smoothie if you use frozen fruit. There’s just something special about an ice-cold smoothie over a room temperature one. If your blender has the power, try throwing some frozen fruit in there so you get the refreshing benefits of ice without the water content. Any Extras? You can add quite a bit of extras to your smoothie depending on the goals of your fitness and diet. Things like chia seeds help to keep you full throughout the day and are a really healthy superfood. Peanut, almond or cashew butter are also some nice add-ons that contribute to the thickness, flavor, protein and healthy fat content of the smoothie. Flax seeds, granola, shredded coconut and even a green powder supplement can all give way to an exceptionally healthy smoothie.