Smoothies are a great way to get a nutrient-packed meal or snack, stat.
They provide everything you need — protein, healthy fats, vegetables, and fruits — all in one convenient package.
Whether you’ve just picked up your first tub of protein powder or if you’re simply feeling like you’re in protein shake limbo. These Vega protein flavour pairings should take your shakes to the next level.
This basic Vega protein smoothie recipe is fabulous for those mornings where you find yourself grasping for time to get everything done, they taste great in simplicity and can also be used as a base for your other Vega protein smoothie adventures.
Vega Classic Protein Smoothie Recipe
- 1.5 cups liquid (water, juice, non-dairy milk)
- 1 cup ice or frozen fruits
- 1 serving protein powder (Vega One, Vega Protein & Greens or Vega Sport Protein)
- 1-2 handfuls greens (kale, chard, spinach)
- 1-2 Tbsp good fats (avocado, nut butter)
- 1 tsp spices (cayenne, cinnamon, nutmeg)
- ½ cup chopped vegetables or fruit (cucumber, celery, apple)
- 1 inch ginger or turmeric root
Blend until smooth. Serve cold.
Take this base smoothie and blend it with the flavor suggestions below for the best tasting smoothie recipe.
Vega One French Vanilla is more self-indulgent than your average vanilla.
Kick it up a notch, by blending it with Avocado for an added smooth texture or add a little ice with cold-brew coffee for a morning kick. Even if you’re pressed for time, you can skip the blender and add it to a protein shaker cup with ice.
Start your day off by pairing either of these powders with avocado, banana, nut butter or for more of a mocha morning you should try blending with cold-brew coffee. The great thing about Vega protein and greens is that you’ll have the added benefit of fitting in veggies and greens into your hectic day ahead.
Each serving of Vega Protein & Greens contains:
- 20 grams plant-based protein
- 25% DV of 12 vitamins and minerals
- 16% DV fiber
- 1g Omega-3 ALA
Each serving of Vega Sports Performance Protein contains:
- 30g plant-based protein
- 6g BCAAs
- 1 billion CFUs probiotics (bacillus coagulans)
Nothing beats the feeling of being on vacation in the tropics, the smell of the salt air and the tropical flavors are what dreams are made of. These beyond basic flavors will have you sipping your way to feeling like you’re being whisked away to a sandy beach.
Try adding mango, pineapple or a squeeze of lime and blend it with yogurt for a some added “oomph”.
*Recipes provided with thanks to Vega – Find more Vega Protein Smoothie Recipes Here
What are the benefits of protein?
Protein is an important component of every cell in the body.
Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones, and other body chemicals.
Protein is an important building block of bones, muscles, cartilage, skin, and blood. Unlike fat and carbohydrates, protein is not stored in the body so there is no reservoir for the body to pull from when it is needed. Because of this, the body needs relatively large amounts of protein in order to build and repair tissue.
How Much Protein Is Enough?
We’ve all heard that extra protein builds more muscle, however, that’s actually a myth.
The only way to build muscle is through exercise, furthermore, extra protein doesn’t give you extra strength.
According to studies done by Harvard Health, the ideal amounts of protein are 56 grams/day for men, 46 grams/day for women. You could get 46 grams/day of protein in 1 serving of low-fat Greek yogurt, a 4 oz. serving of lean chicken breast and a bowl of cereal with skim milk.
- A weight-based recommended daily allowance (RDA) of 0.8 grams per kilogram of body weight. For a 140 pound person, that comes to 51 grams of protein each day. (You can convert your body weight from pounds to kilograms by dividing by 2.2; so, 140 pounds is 64 kg; multiplying this by 0.8 equals 51). Active people – especially those who are trying to build muscle mass – may need more.
- Based on percent of calories – for an active adult, about 10% of calories should come from protein.
- Pay more attention to the type of protein in your diet rather than the amount; for example, moderating consumption of red meat and increasing healthier plant-based protein sources.
What’s a protein lover to do?
If you want to maintain a high protein diet, the details matter:
- Find out from your doctor if you have any health conditions (such as kidney disease) that might make such a diet risky
- Get your protein from healthy sources such as low-fat dairy products, fish, nuts and beans, lean chicken and turkey; avoid protein sources that contain highly process carbohydrates and saturated fat
- Spread your protein consumption across all of your meals throughout the day
- Choose a well-balanced diet that includes lots of vegetables, fruits, and fiber; the Mediterranean diet or the DASH diet are good starting points.
In closing, the previously mentioned protein shake recipes can be prepared at home using local ingredients. They not only improve your muscle mass and post-workout energy levels but also prevent you from gorging on unhealthy snacks.