The Greatest Excessive-Protein Smoothie Recipes

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If you want to make gains in the muscle department, meet yours Protein goals is key. Refresher: Protein is a macronutrient that helps build and repair cells, tissues and muscles; ensures proper growth and development; and supports body processes like blood clotting, fluid balance and more, according to the US Food and Drug Administration. The U.S. Department of Agriculture recommends 46 grams of protein per day for adults on a 2,000 calorie diet, and you will likely need to increase that amount as you gain mass.

That said, your body generally can’t process more than 30 grams of protein in one session, Ashley Munro, MPH, RD, CDCES, a registered nutritionist and certified intuitive eating advisor in Tucson, Ariz., Previously told Shape. So if you eat a chicken breast for dinner that contains nearly 56 grams of the macronutrient, you may be consuming only half that protein.

An easy way to ensure that you are getting the most out of every single gram you consume? Spread your intake throughout the day with the help of these high-protein smoothies. Made from simple ingredients like berries, nut butter, bananas and in some cases protein powder, the drinks are perfect for recharging your batteries after a workout and satisfying those cravings for afternoon snacks. In addition, all protein-rich smoothies only take a few minutes to prepare. (Related: Protein Shake Recipes That Won’t Make You Tears)