the art of the smoothie
I try my very hardest, consciously and otherwise, to make every day different from the last.
I wake up and go to bed at different times every day.
I drive different routes to work as often as possible.
I listen to completely different genres of music.
I workout at all different times of day.
I eat different foods than I did the previous day.
Variety really is the spiciest part of my day-to-day life.
But I always, without fail, have a smoothie.
Everyday. No questions asked.
Now, the idea of the post-workout protein shake is chapter one in the cliche laden bro-bible of bodybuilding. But, as we continue to learn more about anabolic windows, muscle glycogen turnover, and the value of particular macronutrient consumption, it seems like those with a masters degree in bro-science may have, in fact, been onto something.
That being said, when I say I have a smoothie every day, there is still a great deal of variance. Often it’s for breakfast. A quick healthy snack on my way out the door. Occasionally it’s a lunch replacement, if I’m low on time. If I hit an afternoon workout, and I plan on going for dinner much later, there it is, mid-afternoon to tide me over. I even frequently use it as a pre workout snack 75-90 minutes before a lift. There's as much variance to my smoothie consumption as there is to my daily routines. But, much like death, taxes, and Tom Brady winning football games in January, daily smoothie intake is inevitable.
So, what makes a smoothie so special?
It’s simple really, coming off the heels of the incomprehensible mish-mash of words you just read in the last paragraph, it’s quite obvious what makes the smoothie so special; versatility.
It is perhaps the most versatile tool in any fitness practitioner’s arsenal.
When I refer to versatility, I refer not only to the varying times of day, meal replacements, and convenience of the smoothie, but also to the infinite different ways you can create one and tailor it to your exact needs.
Cutting weight for a competition?
Bulking up and building muscle?
Having a hard time getting enough protein in?
Trying to incorporate more fruits or vegetables into your diet without torturing your taste buds?
No matter the conundrum, there’s a smoothie to fix that.
Great, soooo.. what goes into it?
Perhaps the greatest attribute of the versatile weapon that is the smoothie, is its dynamic nature. It can be ever-changing in both use, and ingredient profile, here’s what mine looks like.. usually.
1 cup - unsweetened vanilla almond milk
80 grams - frozen fruit (often strawberry-banana, occasionally mixed berry)
1.5 scoops/45 grams - French vanilla whey protein by PS Diesel.
Thats all. Nothing overly complicated, no greens, no yogurt, no other supplements, no chia seeds.
And the macronutrient profile on that piece of culinary artwork looks something like this:
42 grams of protein
12 grams of carbs
2.5 grams of fat
Totalling 240 calories.
Now I say usually, because when I have my smoothie I am usually aiming mainly to hit my protein intake for the day, and as of late I have usually been in a caloric deficit, i.e. cutting weight. For 90% of the people reading this, that will likely be your aim as well. However as your goals, and taste buds change, your smoothie can too. Here’s a sample of what my smoothie usually looks like if I’m in a caloric surplus, i.e. gaining weight and building muscle.
1 cup - sweetened vanilla almond milk
1 banana
3-5 ice cubes (included just for texture and temperature since the fruit is not frozen)
15 grams/1 scoop - Kraft peanut butter
1.5 scoops/45 grams - chocolate whey protein powder
Macronutrient profile:
45 grams of protein
46 grams of carbs
9 grams of fat
Totalling 450 calories
Now, this smoothie isn’t absurdly high in calories by any means, and most people will still be able to fit this into their day no matter the goals, however, it is not anymore satiating (filling) than the smoothie I use while in a deficit, so it will become far more difficult to stay in a calorie deficit if you have to cut out another food later on in the day that you would’ve used those extra 210-ish calories on.
On taste and ingredient variety:
Having these every day, as I do, I have spent YEARS (well, dog years maybe) perfecting the ratios of fruit to milk to protein, and what I’ve shared with you above is right in the sweetest of spots when it comes to a smooth texture and simple mix-ability. No clumps, no runniness, no straw, just a buttery soft dessert like texture that will replace your wildest craving for a Wendy’s Frosty any day.
Of the ingredients I listed in my smoothie, all are essential in their own way. But, being the dynamic snack that it is, all are, naturally, replaceable as well.
I choose almond milk because I like the texture, it’s easy on my stomach, dairy free, extremely low calorie, and relatively cheap. However if you don’t like almond milk, that’s a-okay.
Substitutes for almond milk: soy milk, cashew milk, cow milk. I would avoid water for texture and flavour purposes, but if you really want to keep calories low, and have zero sense of adventure, there is that option as well.
As far as the fruit goes, as long as you keep volume controlled (I use 80 grams) any frozen fruit is fine. Strawberry banana is a great taste, mixed berry is excellent but comes with seeds at the bottom of your smoothie. Anything related to mango/peach/raspberry/pineapple is right up my alley as well. Go with what you feel like. And mix it up.
Protein is, without question, the most important ingredient in this culinary masterpiece. I use, and would pretty much strictly recommend you stick with a whey protein. Again for texture and nutritional purposes. When it comes to brand and flavour, you have a bit more freedom.
I ALWAYS buy Perfect Sports Diesel whey protein. Key word: buy. I am not sponsored, this is an honest, unbiased opinion from someone who is just trying to help you make all kinds of gains without any hidden agenda. I choose that specific powder partly because of the taste, the French vanilla goes so well with fruit, and can even be drunk on its own with water. But I mainly use it because of the macronutrient breakdown. Most whey protein ‘isolates’ are good options, but most come with 3-5 grams of tag along carbs, sometimes 1-2 grams of fat, and around 24 grams of protein. Diesel is pure. The good sh*t. The Heisenberg crafted blue crystal of supplements. 27 grams of protein per scoop. 0 carbs. 0 fat. 0 arguments.
Wrap it up dude
In a world where this exists. Something with this incredible texture, mouth watering taste. Something this easy to create and easier yet to consume. I have a hard time buying anyone who says they struggle getting enough protein in their diet (vegans not withstanding, but that’s an article for another day, or probably, another writer).
Have one of these in the morning (or before your workout, or after, or for dinner) and you will be well on your way to hitting your daily protein goal. And hey, at the end of the day, you’re still a little short and you’re out of chicken breast and you hate egg whites, have another smoothie.
Now, there is a limit on how much protein from whey powders the human body should consume in a day, but I promise you, even with a couple of these in your system a day, you’re nowhere close to that limit, so enough excuses. Buy a blender, Magic Bullet, Hamilton Beach, one of those $300 Ninjas with a million unnecessary attachments. They all work. In fact if you made it to the end of this article, I’m gonna reward you. If you happen to buy either a training program or a meal plan from Rules to Lift By, I’ll buy you a blender if you don’t already have one. Send me an email after you’ve made your purchase and I’ll make sure you have the same blender I use within a week.
There you go.
No more excuses.
Stop reading.
Start blending.
Cheers.
