Should I Add Protein Powder To My Smoothie?

It seems like fitness and nutrition influencers everywhere are touting the benefits of protein smoothies. Combining muscle-fueling protein with cancer-fighting fruit sounds like a perfect pair, especially for someone who’s always looking for ways to pack in some extra protein.

“It can be tough to get enough protein,” explains Stephanie Schiff, RDN, a dietitian at Northwell Health. “You may be watching your weight and cutting back on portions, or you may not be getting a balanced diet.”

And while Schiff would rather people get their protein from whole foods (particularly plant-based ones like beans, tofu, seitan, and edamame), there are times when even she feels her diet isn’t balanced or varied enough. “Those are the days I’ll take advantage of an easy, convenient, and tasty way to get a protein boost by starting it with a protein smoothie,” she notes.

Protein provides the amino acids that virtually every system in the body needs. It helps create new cells as well as sustain and repair the ones you already have. Protein also helps build and maintain muscle mass, keeps blood sugar levels stable, and controls hunger.

As we age, we need more protein, particularly because we’re losing muscle mass as the body starts tearing down old muscle at a faster rate than it can build new. Losing muscle mass means losing strength, which can make standing up from a chair, playing tennis, or even opening a jar of pickles more difficult.

Protein can also help you maintain a healthy body weight. “Protein takes longer to digest than carbohydrates, so it helps you feel full for longer,” adds Schiff.

There are so many different types of proteins in supplements that it can be hard to figure out which to choose. According to Schiff:

Whey protein is the most common type. It digests easily and contains all the essential amino acids, which are the building blocks of protein. It’s also considered to be the most bioavailable source. Whey protein isolate is the purest form of whey, meaning it has a higher level of protein and less lactose. Whey protein is good for muscle building.

Soy and pea proteins are good vegan options, but they may be lower in certain amino acids than whey or other animal proteins.

Egg white proteins are complete proteins for people with soy or milk allergies.

Collagen protein contains the amino acids proline, glycine, and hydroxyproline, which are beneficial for skin and joint health, as well as a healthy gut microbiome.

Many protein powders contain artificial sweeteners, which Schiff recommends you avoid unless you have diabetes and are having trouble reducing the amount of sugar in your diet. “They may disrupt the balance in the gut microbiome, leading to inflammation in the body,” she explains.

Better choices are Stevia or monk fruit, which are non-caloric natural sweeteners. However, Schiff admits that more research needs to be done to confirm how much healthier they are than artificial sweeteners.

If you’re looking to lose weight or you have diabetes, check to make sure your protein supplement or shake is low in carbohydrates. And avoid shakes that have more than 5 grams of sugar in each serving.

If you wonder if you should have a protein powder smoothie before or after a workout, Schiff says it depends on what you’re doing. “A protein drink after a cardio workout is key to helping your body refuel and rebuild, while before weightlifting or resistance training, a protein powder smoothie will provide the amino acids to help build muscle,” she says.

And if you want to jump on the protein powder smoothie train, check out this recipe from Schiff:

Chocolate Peanut Butter Banana Protein Smoothie

Combine in a blender or food processor:

• 1 medium peeled frozen banana (adds sweetness and will eliminate the need for ice)
• 1 tablespoon 100% cacao powder (add more if you’d like)
• 2 tablespoons peanut or almond butter
• 1 cup milk of your choice
• 1 scoop protein powder, unflavored or chocolate
• Optional: Spinach or kale, which adds additional fiber, vitamins and minerals, and antioxidants.
• Optional: Chia or ground flaxseeds, which adds more protein, as well as healthy omega-3 fatty acids.

Start blending on low, then increase your speed until you have a creamy shake.

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