Are smoothies actually healthy for you? Should you be incorporating them into your daily nutrition? When can they come in handy?
Let's dive into what you need to know about smoothies, how to integrate them into your nutrition successfully, plus at the end I'll provide you with my personal recipe I use regularly!
What are smoothies useful for?
I recommend the use of smoothies to my clients in the following scenarios:
When you are low on time to sit and eat and need to take one of your meals on the go.
When you struggle getting enough nutrients in - whether you need a protein boost or an extra meal in your day. This is especially helpful for those trying to gain weight but struggling to consume enough calories.
For fueling your body pre or post workout. Smoothies are easy to digest to provide quick fuel for exercise or recovery.
Are smoothies healthy?
It depends. Smoothies have the potential to be healthy, but can very quickly turn into high sugar, carbohydrate heavy drinks that may throw you off your nutrition game.
What you put into your smoothie matters. Like any other meal you eat, you want to aim to consume as much whole, real foods as possible. Sometimes we are marketed meal replacement smoothies that only come in powdered form, which means we likely aren't getting as much nutrition as we would from blended food.
Smoothies are much healthier when they're made at home and when you have control over the ingredients. I'm not saying don't drink smoothies from shops and restaurants, but understand they can be much higher in calories, carbs, and sugar than you realize.
Can a smoothie act as a meal replacement?
Once again, it depends.
When your food is blended into a liquid, it makes it easier for your body to digest. As a result, smoothies typically won't hold you over as long as a meal.
For some people this is a positive. For those attempting to gain weight but struggling to get in adequate calories into their day, smoothies make eating a calorie dense meal less overwhelming for their digestion.
This can be positive for those heading into a workout needing quick fuel. If eating too close to a workout makes you ill, you can try a smoothie instead. Because you'll be able to digest it quickly, you may not need as big of a window between consuming the drink and working out as you would with a meal. Maybe you prefer to refuel post workout - smoothies give an easy to digest fuel source to help boost your body's recovery after you've depleted it in an intense workout.
Often times though, smoothies are used as meal replacements for those who are trying to lose weight. This most likely is working against you, because the smoothie won't keep you full and leave you feeling hungry or reaching for more food sooner. You're better off eating whole food slowly and mindfully to increase your satiety.
As I mentioned above, I've worked with clients who simply don't have time to eat whether it's in the morning or during their work day. Smoothies act as convenient sources of nutrients for many busy people, but I wouldn't use them exclusively - it's still important to create time and space to sit and eat whole food.
What's the key to a balanced smoothie?
Smoothies have so much potential to be nutrient-dense if we know what to put in them. Consider choosing from the following categories to build your well-balanced smoothie:
LIQUID
Milk (regular, almond, oat, etc), coconut water, water (for fewer calories), coffee (great for morning smoothies), lemon or lime juice, green tea
PROTEIN
Whey protein powder (quick burning, excellent for pre or post workout or easy digestion), casein protein powder (more filling and has a thicker consistency, better for keeping you fuller longer), plant-based proteins such as hemp, rice, or pea (for those who cannot consume lactose), unflavored Greek yogurt, cottage cheese, tempeh or tofu (plant-based protein sources), black beans (also carb dense, but make a great whole food protein boost)
CARBS
Oats, fresh or frozen fruit, flavored regular yogurts, honey (for flavor); while juices work, often they can be high in sugar so be cognizant of how much you put in
FATS
Nuts and/or nut butters, avocado (adds a nice creamy texture), coconut, chia seeds or other seeds, flaxseeds, fish oil, cacao
VEGETABLES
Realistically you can put in any vegetable that blends easily, but some that I've tried and had success with include greens (spinach, kale, arugula) and frozen riced cauliflower and/or broccoli (the frozen aspect is a nice touch for the smoothie but totally optional)
My personal smoothie recipe
This is my pre-workout smoothie that I sip on early in the morning while I coach. It provides me with fuel but doesn't overwhelm my stomach at 5am. Plus it's tasty!
1 cup of coffee
1/2 cup of almond milk
1/2 cup plain Greek yogurt
2 scoops of whey protein (I use the Muscle Pharm brand, chocolate flavored)
2 scoops of creatine (optional)
2 TBSP peanut butter
2 hand-fulls of spinach
1 frozen banana
1 cup frozen fruit (I usually buy assorted berries)
For flavor (optional)
1 tsp vanilla
1 tsp cinnamon
Add all ingredients to a blender and blend until smooth. Makes 2 servings.
Comments