The short answer is, yes and the longer answer is, absolutely yes you can mix protein with your frozen smoothie.
A little about protein for you.
Proteins are digested and broken down into their individual amino acids and are used to build structures within the body.
Of these amino acids we have both essential, which needs to come from the diet, and non-essential, which can be made in the body or consumed.
A protein sources containing all the essential amino acids is known as a complete protein.
We’ve all heard about the benefits of getting enough protein in our life such as;
- Improving satiety
- Muscle growth and repair
- Improved injury recovery
- Greater strength gains from training
And here are some more benefits from protein that you may not have heard of;
- Supports a healthy immune system
- Used to produce hormones and enzymes within the body
- Used to build bone, cartilage, skin, blood, hair and nails
Let’s get practical about protein
So you’re sold on the benefits, but where do you go from here?
There are so many options.
Which is the best protein option, we hear you ask?
Let’s breakdown some protein sources for smoothies, both the veterans and new kids on the block, so you can figure out which is best for you.
As always, check the ingredients label to make sure you’re not paying for fillers and other nasties.
Whey protein for smoothies
A wise man once said, ‘find your why and you’ll find your whey.’
If you haven’t found your why you can go into any health food or supplement store and chances are you’ll see whey protein.
Whey is derived from milk, usually cow’s milk though goat is becoming more accessible recently.
Pros of whey protein
- Complete protein
- Vegetarian friendly
- Supports glutathione production, the body’s master antioxidant, which is heavily involved in liver detoxification and immunity
- Some of the amino acids in whey have been shown to improve cognition
Cons of whey protein
- It comes from milk and can contain small amounts of lactose, so beware if you have a dairy intolerance/sensitivity. Often people with dairy intolerances can still consume it though
- A lot of whey is high heat extracted, reducing its quality
Things to look for when buying whey protein
- Pasture raised
- Low temperature processed
Collagen protein for smoothies
A relatively new kid on the block, popularised by the paleo community.
Collagen is made from the bones of animals, usually chicken and beef and you could also get this from making your own bone broth.
Pros of collagen protein
- Contains sizeable quantities of the amino acids, glycine, hydroxyproline and proline that are lacking in a typical western diet
- Contains glutamine to improve gut function
- Supports joint repair
- Faster wound healing
- Great for the skin
Cons of collagen protein
- Incomplete protein
- One of the more expensive proteins
- Not vegetarian or vegan friendly
Things to look for when buying collagen protein
- Pasture raised again
Pea protein for smoothies
Pea protein is quite a high quality protein and is usually derived from yellow peas.
We have classed it as an incomplete protein below because, although it contains 9 of the essential amino acids it still falls a little short for a few amino acids and so pea protein shouldn't be used as your sole dietary protein source.
Pros of pea protein
- Vegan and vegetarian friendly
Cons of pea protein
- Incomplete protein
- Can be high in phytic acid, which reduces iron, calcium and zinc absorption
- Contains lectins which can cause inflammation
- Potential digestive issues such as gas and bloating
Hemp protein for smoothies
Hemp protein is made by separating the oil from hemp seeds, it is available in most health food stores.
This product is not to be confused with marijuana and won’t get you high.
Well, you can still get a protein high from it.
Pros of hemp protein
- Complete protein
- Vegan and vegetarian friendly
- It contains 2 of the most digestable proteins, edestin and albumin
- Also contains fibre, phosphorus, magnesium, calcium, iron, manganese, zinc, copper and vitamin E
Cons of hemp protein
- An earthy taste that some don’t like
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Raw eggs and egg protein powder
Raw eggs aren’t used so much these days since egg protein and other protein powders have become more abundant and economical.
Pros of egg protein
- Vegetarian friendly
- You can blast Eye of the Tiger and feel like Rocky Balboa
- You probably have it in your fridge right now
- Great source of omega 3s, choline, B vitamins
- Complete protein
Cons of raw eggs
- Potential for food poisoning with raw eggs
- The taste and texture. This Super Cubes author actually developed a love for the taste of raw eggs, becoming somewhat of a connoisseur in the end
- Can lower biotin absorption
Cons for both
- A commonly allergenic food
Things to look for when buying eggs
- Pasture raised
- Fresh is best
Wrapping it up (or blending it up rather)
So, while we can see it’s a great idea to include some protein in our smoothies, it is just as important to choose the protein source that is right for you and your dietary requirements.
What’s your favourite protein powder?
Has this article inspired you to try another type of protein source to mix with all of your Super Cubes frozen smoothie recipe creations?
If it's a yes.
Let us know your favourite protein sources you add to your frozen smoothie recipes by tagging us on Facebook or Instagram.
